Keto Shopping List (The Ultimate Grocery List for Beginners)

by Shoshana Sue

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So, almost everyone you know and their mother is following the keto diet.  Their weight loss results are impressive, almost insane. Now you have decided, you’ve got to jump on the Ketogenic diet too. Wise decision, I say! You are on to something great on your healthy lifestyle journey. Okay, but what exactly should you eat while on the results-driven keto diet? What does a keto shopping list look like, you ask?

 

Stick around, this article should be pinned, bookmarked and the ultimate keto grocery list for beginners listed further down here should be printed out.

 

Hold Up! Know Your Ideal Keto Macros Ratio First

 

Grab your free downloadable keto shopping list. This is the ultimate keto diet for beginners meal plan, including keto snacks to eat

 

Before you dash out on a keto grocery shopping spree, you should bear in mind that keto isn’t all about grabbing just any high-fat food.

 

You have to understand the keto macros ratio. Sounds confusing? Okay, let’s try again. The body requires high quantities of nutrients in order to function. Macronutrients (macros) are nutrients made up of carbohydrates, proteins and fat, while micronutrients include vitamins and minerals.

 

So, for your keto shopping list, you have to calculate your ideal keto macros ratio, which usually is 5% carbs, 20% protein and of course, 75% of fat.

Keto shopping list and free pdf download

Your Ultimate Keto Shopping List

 

Remember as with any diet, keep it simple and affordable and if you can, you’ll do yourself a tremendous favour by planning your meals in advance.

 

 

If you’re entirely new to the world of health and fitness, you should consider investing in a fitness and meal planner. A fitness planner such as this one will keep you on track will meals and exercise.

 

Keto Fats & Oils Shopping List – 75 % of Your Diet

 

Oils

  • Avocado oil
  • MCT oil
  • Coconut oil
  • Extra virgin olive oil
  • Ghee
  • Sesame oils

 

Nuts & Seeds

 

  • Almonds
  • Macadamias
  • Walnuts
  • Pecans
  • Pistachios
  • Hazelnuts
  • Brazil nuts
  • Chia seeds
  • Sesame seeds
  • Sunflower seeds
  • Hemp seeds
  • Flax seeds
  • Pumpkin seeds

 

You may also like: Cayenne Pepper/Beyonce Diet / Master Cleanse Diet- Complete Guide

Dairy

 

  • Cottage cheese
  • Heavy whipping cream
  • Gouda cheese
  • Parmesan cheese
  • Cream cheese
  • Feta cheese
  • Cheddar cheese
  • Bleu cheese
  • Mozzarella cheese
  • Swiss cheese
  • Grass-fed butter
  • Heavy cream
  • Ricotta cheese
  • American cheese

 

Protein on Keto- 25 % of Your Diet

 

  • Bacon
  • Eggs
  • Chicken
  • Salmon
  • Tuna
  • Ground beef
  • Beef
  • Smoked meat
  • Turkey
  • Lamb
  • Quail
  • Duck
  • Goose
  • Canned fish in water, and not in vegetable oil
  • Clams
  • Squid
  • Oysters
  • Octopus

 

Carbs on Keto diet- 5% of Your Diet

 

Fruits

 

Most fruits such as mangoes, bananas and cherries are quite high in sugar thus you must always be mindful of this if ever you crave fruit while on the ketogenic diet. Below, is a list of recommended keto friendly fruits that you can eat in small amounts and still remain in ketosis.

 

  • Raspberries
  • Blackberries
  • Strawberries
  • Tomatoes
  • Avocados
  • Lemons (think a glass of lemon water when you wake up)
  • Lime
  • Rhubarb

 

DOWNLOAD YOUR FREE KETO SHOPPING LIST PDF HERE

 

Vegetables

 

  • Spinach
  • Brussel sprouts
  • Asparagus
  • Broccoli
  • Cauliflower
  • Kale
  • Cucumber
  • Zucchini
  • Peppers
  • Celery
  • Green beans
  • Green peas

 

Keto Snacks

 

If you are frequently on the move and need fast fix low carb keto snacks that won’t kick you out of ketosis, then check this list of 10 deliciously low carb keto snacks when you are on-the-go

 

Foods to Exclude From Your Keto Shopping List

 

CLICK HERE TO DOWNLOAD YOUR KETO SHOPPING LIST PDF

 

Free downloadable Keto grocery list pdf, showing beginners what to eat on the ketogenic diet

 

You now know what to eat on keto. But. Some food you shouldn’t touch with a ten-foot pole. Let’s look at what not to eat on a keto diet.

 

High carb foods are a huge no-no on the keto diet. Remember, carbs should only be 5% of your daily food intake.

 

What Not to Eat on a Keto Diet

 

Stay far away from these items:

 

  • Sodas
  • Fruit juices
  • Energy drinks
  • Alcohol
  • Cake
  • Breakfast cereals
  • Whole grains
  • Potatoes
  • Bread
  • Sweets
  • Legumes such as kidney beans and lentils
  • Fruits other than the ones listed above
  • Honey
  • Vitamin and flavoured water
  • Pasta
  • Rice
  • Don’t ever substitute butter with margarine, these two aren’t the same. Avoid margarine at all costs.

 

Ultimate Keto Grocery List for Beginners

What not to eat on keto diet

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19 comments

robin rue February 4, 2019 - 10:15 am

I had thought about doing keto, but it seems so complicated to me. Then I heard that I had to do math to get my net carbs and I decided that it was too much for me.

Reply
Alli Smith February 4, 2019 - 11:15 am

This is a great shopping list. I did Keto (formerly known as Atkins) for years and all I use is butter. Margarine is horrible and I never touch the stuff.

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Candy February 4, 2019 - 1:00 pm

The keto diet is kinda going away around here where we live. People are using a combination but not going totally keto

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Glenda Cates February 4, 2019 - 1:11 pm

Last year I had thought of trying the Keto Diet but it was so confusing I gave up but after seeing your post I might try the Diet again because I need to lose this weight and soon.

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Amber Myers February 4, 2019 - 1:12 pm

This is so helpful for those on this diet. I personally could never do it because I need to be able to eat all the carbs I want at all times. But I now it’s super popular now!

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Jeanette February 4, 2019 - 1:23 pm

This is a very good list. I think this is a great way for someone starting out on this diet to know what they should be buying. I wish it was so cut and dry for a lot of other diets too. Although I will say I like the keto diet because of how much I can eat.

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Shaliece Felder February 4, 2019 - 2:00 pm

I do my best Keto shopping at Costco. I am back on sugar again but I plan to return to Keto in 2 weeks. I always feel better in Ketosis.

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Natalie February 4, 2019 - 2:13 pm

Having my fridge stocked up with colourful vegetables is always a great feeling. I need to get more nuts and seeds since I’m running low.

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[email protected] February 4, 2019 - 7:02 pm

This is a great resource for anyone looking to or needing to go keto. I am on a similar diet and there are many great options once you get started with a basis like shown here.

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Karen February 4, 2019 - 7:09 pm

I like this post from the standpoint that you break down what you can and cannot have on the keto diet. This is excellent for anyone who wishes to start, but isn’t sure what’s all involved.

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Kita Bryant February 4, 2019 - 8:11 pm

This is a great way to start off. I am trying to do a meatless Monday to start off and it’s hard without a list to go by. I might can do this. I can try it for a week

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Tasheena February 4, 2019 - 11:36 pm

Thanks for sharing this list. My sister is thinking about starting her Keto diet again. I have to share this post with her.

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Lisa Favre February 4, 2019 - 11:36 pm

I have been so curious about the keto diet but never really knew where to start. These lists of do’s and don’ts really help us beginners start off on the right track.

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Heather February 5, 2019 - 1:10 am

When we started doing KETO, I had the hardest time finding an easy shopping list like this. This would have come in handy!

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Terri Steffes February 5, 2019 - 3:57 am

As an avid Keto lifestyler, this list is spot on. In fact, I am sending it to my husband when he has trouble with what to buy.

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Ricci February 5, 2019 - 4:47 am

This is a great all inclusive keto shopping list! I need to share this with my keto loving friends!

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Chubskulit Rose February 5, 2019 - 1:57 pm

I can’t stay away from legumes and the fruits such as mangoes and bananas but the rest of the Keto food is really appealing.

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Ashley February 5, 2019 - 2:33 pm

We are doing Keto too. I really like how I feel when I’m being good about it. This is a great list for beginners

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Shelley KING February 5, 2019 - 2:43 pm

I love the list. I really wish I liked Nuts! I have never tired a nut that I liked. I hate that blueberries are not on the list because they are my favorite. I will be using this list when I go shopping this week!

Reply

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