If you are just getting started with the keto diet, you might a bit confused as to what you should be buying in the grocery store. I have been through the same thing when I first got started with this diet, so I decided to create this Ultimate Ketogenic Diet Grocery List for you!

When I started the ketogenic diet in 2016, I wasn’t sure how to structure my meals. With my list I’ll tell you exactly what to buy and I’ll also add a section on some recipes you can try at home.

If you want to receive tips, recipes and more resources related to the ketogenic diet, subscribe to my e-mail list bellow!

Ketogenic Diet Grocery List – What To Buy:

You can download a PDF file of this complete list here.

Proteins

I’m adding some high protein meats here. A lot of people worry about gluconeogenesis (GNG, the process of turning protein into glucose), however you should not fear it as much as some people do.

In my experience I have been able to double my protein intake and it didn’t affect my ketosis. This has also been the experience of others, if you are still afraid of gluconeogenesis, then try not to consume a lot of high protein meats (like chicken, turkey and tuna).

Some processed meats (a few brands of bacon and sausages) may contain a higher carb count than the ideal (which would be less than 1g of carbs), so always pay attention to the nutritional table on the back of the packages.

  • Bacon (make sure it hasn’t got added carbs)
  • Eggs
  • Pork Meat (great for roasts)
  • Salmon
  • Trout
  • Tuna
  • Ground Beef
  • Steaks
  • Lamb
  • Sausages (may also contain extra carbs)
  • Shell Fish (crabs, lobster, shrimp, scallops, etc…Be careful with artificial crab meat, it contains 15g of carbs per 100g serving)
  • Pre-Cooked Meats (Carnitas, pulled pork, etc…)
  • Deli Meats like salami (watch out for the carbs, some may contain honey and other high carb ingredients)
  • Chicken (preference for thighs and roasted)
  • Duck
  • Turkey
  • Squid
  • Kielbasa and other smoked sausages

The best ways to prepare your proteins will be in a roast, grill or pan fry it. You can also try some recipes such as the keto lasagna where you layer zucchini strips and ground beef.

Once again, you don’t have to worry much about GNG. Chances are, it won’t be knocking you out of ketosis. But do be careful with processed and cured meats as they tend to contain carbs.

Learning to understand the nutritional table and net carbs will be crucial.

Vegetables

This is where it can get tricky, some vegetables are high in carbs/sugars (not including fibers).

As far as vegetables goes, just focus on leafy greens and avoid high starch veggies (do not consume potatoes, carrots, yams, parsnips, black beans, etc…).

Some vegetables may also contain higher amounts of sugar and should also be consumed with caution. Try not to consume a lot of: onions, corn, Brussels sprouts, squash and beets.

Here is a list of vegetables that you can consume:

  • Lettuce
  • Kale (higher in carbs, be careful)
  • Broccoli
  • Cauliflower
  • Onion
  • Green Onion
  • Bell Peppers
  • Hot Peppers
  • Spinach
  • Mushrooms
  • Celery
  • Asparagus
  • Cucumber
  • Zucchini
  • Bamboo Shoots
  • Chard
  • Arugula
  • Bok Choy
  • Okra
  • Fennel
  • Olives
  • Eggplant
  • Raddish
  • Green Beans

If you follow this list you should be safe. If there are any vegetables that are not listed here, just remember to stay with fibrous leafy vegetables and make sure you check the nutritional information online.

There are many recipes that can be followed using these vegetables, from roasts to cauliflower pizza crusts. I’ll be adding some recipes to this blog in the future.

You can also curb your hunger with these since they are high volume and low calories. Vegetables are a great way for you to eliminate some of the calories in your diet and still make you feel satiated.

 

Dairy

Dairy products tend to be processed, so if you want to go natural I’d recommend you avoid most of this list. However, dairy products add a lot of variety and flavors to your diet.

  • Heavy Cream (great substitute for milk in some recipes)
  • Sour Cream (excellent for sauces and dips)
  • Cream Cheese
  • Butter (clarified is better)
  • Hard Cheeses (parmesan, cheddar, etc…)
  • Soft Cheeses (muenster, farmer, etc…)
  • Greek Yogurt (unsweetened or find stevia sweetened yogurts)

Unsweetened almond, coconut and Soy Milk are great substitutes to milk.

There are many cheeses like ricotta, cottage and mascarpone that will allow for some delicious recipes.

Baking Goods

This Ultimate Ketogenic Diet Grocery List wouldn’t be complete without some of the alternative ingredients for baking.

You won’t be able to consume everything you want. Pastries and cakes are mostly out of the question, however there are some adapted recipes that can help you with your cravings.

I have baked a keto chocolate cake before, which was amazing and I highly recommend you try it. Add some heavy cream to make it really moist and if you find unsweetened chocolate it can really help to add more richness to it.

  • Coconut Flour
  • Almond Flour
  • Truvia
  • Stevia
  • Heavy Cream
  • Unsweetened Chocolate
  • Cocoa Powder
  • Stevia, truvia and other artificial sweeteners
  • Whey Protein
  • Broth
  • Gelatin (plain)
  • Peanut Oil
  • Coconut Oil

There are tons of recipes for these ingredients, look for them online. I’ll be adding my recommended recipes to this blog soon.

Fruits

This is one of the downsides of the keto diet… There aren’t many fruits we can consume, and the ones that we can have to be consumed in moderation.

  • Avocado (this one you can consume more freely)
  • Raspberries
  • Blackberries
  • Blueberries
  • Lemon
  • Lime
  • Strawberries
  • Canaloupe

It is a very short list… But, you can always get into the macro nutrients and calculate what you want to have, just have in mind you will probably be consuming very small portions.

More Cooking Ingredients And Ideas

We have covered the main ingredients you will be using. To make this Ultimate Ketogenic Diet Grocery list even more complete I’ll be adding some extra ingredients and ideas for you.

  • Herbs and Spices (excellent for your soups and roasts)
  • Mayonnaise
  • Salsa
  • Lemon Juice
  • Pork Rinds (great for snacking)
  • Beef Jerky (careful with the flavored types they may contain added sugars)
  • Unsweetened Nut Butters
  • Sugar Free Dill Pickles and Relish
  • Cider and Vinegar
  • Hot Sauces
  • Mustard
  • Proscuitto
  • Extracts (vanilla, lemon, almond, etc…Remember to avoid sugar)
  • Sesame Oil (awesome with stir fry)
  • Chia Seeds
  • Flax Seeds
  • Unsweetened Almond/Coconut/Soy Milk

Alcoholic Beverages

A lot of people don’t know which alcholic beverages they can drink whilst on the keto diet. At first I though I would have to stay away from them, but I’ve done my research and I’ll share my findings with you 🙂

On the ketogenic diet we can consume carb free alcohol, such as gin and vodka. The list isn’t very long but there are plenty of options for carb free cocktails!

Have in mind that ketosis lowers your tolerance to alcohol, so drink responsibly. Also, under the influence of alcohol it becomes a lot harder for us to resist cravings and temptations, so lock up your carbs before drinking!

  • Gin (buy diet tonic and you can make your own carb free gin and tonic)
  • Vodka
  • Scotch
  • Rum
  • Tequila
  • Scotch
  • Whiskey
  • Brandy
  • Cognac
  • Dry Martini (dry martini has about 1.4g of carbs)
  • Champagne and Sparkling Whites (1.5g of carbs)

 

How To Best Use The Ultimate Ketogenic Diet Grocery List

With this ketogenic diet grocery list you can start picking and organizing your favorite ingredients and start looking for recipes utilizing them. You can also look for adaptations to some recipes and deconstruct them into your own list.

As of now I haven’t added recipes to this blog, but I want to change that in the future.

But, here are some recipes I recommend:

Keto Pancakes 

Beef Stragonoff 

Keto Lasagna

I have been developing some recipes of my own and hope to share them with you soon! For now, you can subscribe to my e-mail list and receive a keto dinning out guide.

This blog is a work in progress, but I really hope to make this one of the best resources for the ketogenic diet and getting fit 🙂

I hope you have enjoyed this Ultimate Ketogenic Diet Grocery List, if you did share it with your friends!

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