Keto Shopping List
What can I eat on a Keto diet? Eating and losing weight on the Keto Diet doesn't have to be hard. And, it doesn't have to be boring.
Hey there, I lost twenty pounds on the Keto diet in just over 6 weeks when I first started.
And, I was never hungry or "hangry." I researched everything I ate and kept track of all of it. The Keto Diet has become a lifestyle for me. A lifestyle without having to take blood pressure medication and I have more energy than ever.
I have been living the Keto lifestyle for twenty months, have done tons of research, and tried all sorts of new things. Now you can benefit from my experience too.
I don't recommend anything that I have not or would not try myself.
Below is a list of Keto approved foods to help you get started...
The first and most important thing you can do to stay on track is to buy Keto friendly foods so that you don't blow your carb count on the first hour of the day...and you will if you don't have food that's low carb and high fat to start with.
You should also check out the "What to eat on Keto" post because it goes into a bit more depth about the food on this list.
The fresh things you are going to have to get at your local grocery store of course...
I have found that Amazon has more selection and much better prices than my local store.
(This post contains affiliate links. As an Amazon Associate I may make a small commission if you make a qualifying purchase using my link. If you want to know more about this exciting topic please feel free to pore over my fascinating disclosures.)
Keto Approved Shopping List (Printable)
- Spaghetti Squash
- Brussel Sprouts
- Broccoli Rabe
- Bell Peppers
- Chili Peppers all varieties
- Swiss Chard
- Bok Choy
- Green Onion
Fruit & Berries
- Green Olive
Fat & Oils
Flours & Powder
- Almond Flour great for making Keto Almond Yeast Bread
- Almond Meal
- Sesame Seed Flour
- Xanthan Gum
- Baking Powder
- Baking Soda
- Swerve erythritol, and my favorite
- Splenda See Keto Candy for a list of negative effects of this sweetener. It's bad for you and shouldn't be consumed but you can check it out for yourself.
- Chocolate Nibs
- Cocoa Powder
- Protein Powder
- Flax Seed Meal
- Psyllium Husk
Poultry, Eggs & Fowl
- Chicken Eggs fried in coconut oil...delicious
- Chicken Choose the dark meat, leave the skin on
- Duck and Duck Eggs
- Goose and Goose Eggs
- Quail and Quail Eggs
- Turkey and Turkey Eggs
- Krab with a “K,” faux crab
- Pepper Jack
- Cream Cheese this is very useful in the Keto Lifestyle
- Feta great on salads
- Blue Cheese
- Cottage Cheese
Dairy & Dairy Substitutes
- Yogurt full fat plain
- Sour Cream
- Heavy Cream
- Cottage Cheese
- Whipped Cream Whipped heavy cream homemade.
- Almond Milk unsweetened
- Coconut Milk unsweetened
- Soy Milk unsweetened
- Red Wine Vinegar
- Bleu Cheese
- Creamy Caesar Check the label for carbs/ added sugar.
- Olive Oil
- Soy Sauce Tamari if you’re eating gluten-free
- Lemon Juice
- Sugar Free Ketchup
- Sunflower seeds
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Pumpkin Seeds
- Sesame Seeds
Nuts & Legumes
- Brazil Nuts
Misc. Keto Snacks & Pantry Items
- Dark Chocolate 85% Cocoa
- Pickles Dill
- Pork Rinds
- Beef Jerky
- Keto Snacks
- Ground 70% to 90% lean, but remember more fat is better
- Corned Beef
- Hot Dog/Frankfurter
- Don't forget to read lables. This won't be nessesary as often once you get the hang of the Keto Habit.
Knowing what you can and can't eat on the Keto Diet can be confusing. But it is the most important aspect of you being able to stay on track.
When you are first starting out on the Ketogenic Diet it's important to look for lists of information.
Making a lifestyle changes can get overwhelming if you don't know where to find support.
Once you get the hang of it you won't need to browse Keto shopping lists and Keto meal plans as often, but it helps to keep your menu interesting.
Soon you'll automatically know which are the healthy fats and embrace the high fat/low carb diet for what it is famous for...helping promote weight loss and newfound health. My eyebrows have even grown back! ( They have been thinning for years and they are back!!! No BS )
I get bored with eating the same things everyday and that's when I end up slipping up. There are so many foods that I thought would help me lose weight that are actually really high in carbs.
Obvious things like oranges and apples don't really appeal to me anyway, but I didn't think that carrots and yellow onions had such a high carb content until I started this list.
Once I started reading labels I found that almost every "natural" product out there has some kind of added sugar. To be fair, I already knew this but I didn't realize to what extent. Sugar is in every damn packaged food that I have looked at.
That's why this diet should consist of mostly whole fresh or frozen foods .
If you have any questions please feel free to shoot me an email @ [email protected] Or, you can leave a comment below!
Food Tracking Apps
Even if you are planning out your menu you'll need a way to track what you actually put in your mouth over the course of a day.
I know that when you are not used to doing this it can seem like a pain.
And, there are two things I have to say about that.
1. you wont need to do this forever. Once you have been doing it for a while, it'll become intuitive. But when first starting out or even when you hit a stall it can be helpful.
Now, I have seen a lot of Keto Diet sites out there that claim that you don't need to track calories. But you should. Calories still matter and Keto is NOT a free for all where that's concerned. It's also not the bacon and cheeseburger diet. Some people might not like this but I didn't make the rules here.
2. Learning new technology is not everyone's favorite thing to do. I understand more then you could know.
But the app that I recommend Stupid Simple Keto is pretty intuitive. You'll need to feel your way around but it won't be a long learning process. You'll get the hang of it pretty quickly.
You should track EVERYTHING at first. I know that we all have busy lives. During the course of a day a million things go on and it's easy to forget to drink enough water and you may feel like you are eating less or more than you actually are.
Now I am going to say right now that you don't have to buy any of this stuff. But it will make a few things easier if you do.
Don't blow your budget because you can get by without most of these things if you are the creative type.
A great scale:
One that measures muscle, bone and water weight is ideal: We like this one and use it at our house.
It's reasonably priced and it can hook up to a number of different device's ( Fitbit, Apple Health etc.) We don't use it like that, but you can if you want.
A soft measuring tape:
You might have one in a sewing basket somewhere. This one is helpful because not all progress can be measure on the scale.
Sometimes you will lose inches but not pounds...particularly if you are working out along with Keto. I am guessing that you already know that muscle weighs more than fat. Yada, yada.
If you don't have a tape measure and don't want to buy one, just pay attention to how your clothes fit. This is one of the greatest indicators of success on Keto.
If you commit to this plan then your body WILL change. There's no way around it.
A food scale:
We bought this one along with a bunch of Keto Friendly sweeteners, Keto Friendly chocolate ships and whatnot when Thom first wanted to try Keto.
So many websites just like this one talked about how important it was. And, I suppose it is if you want to be super careful about the exact amounts of food you put in your mouth. But we don't really roll like that so that damn thing is still in the box somewhere.
WE NEVER USED IT. If you think that you will then go ahead. There are some super inexpensive versions. But, we never used ours once...it was too much of a hassle.
Yep it's like taking a pregnancy test everyday and these will tell you if you are in Ketosis.
This is another on of those things that are kind of nice to have but not really necessary. You'll know when you are in Ketosis in most cases. The acetone breath, having to pee a million times a day and some other signs that we go over in the 30 Days to the Keto Habit workshop.
We don't use them because we don't need to add any more to our day. But a lot of people use them.
We have tried a few. And, you can read about those in this post. Some people swear by exogenous ketones. Or MCT oil.
They can help. But maybe you want to start the diet and see what your needs are first. Unless you want to get them before you start...I would wait.
I think that's about it. You know what foods are are Keto Friendly and you know what tools to get.
Please hit me up in the comments below if you have any questions about any of this stuff.
I would love to hear from you.