Once you start a ketogenic weight loss plan, grocery shopping can develop into a confusing task. You could begin to query every item, unsure if it supports or hinders your latest approach to eating. Is it the precise variety of fat? What piece of meat should I purchase? Does that mean “very low carb”?
I created this guide to make your trip to the food market easier. In fact, don’t think you may have to purchase all of the items listed. See them as options to enable you to start. Once what you want and what you don’t love and what your what the keto version looks like, you possibly can customize it over time.
Here’s a breakdown by section in a typical food market or market. I also suggest you concentrate on online resources to search out good deals to fit your budget, in addition to cooperatives and Community Supported Agriculture (CSA) stocks.
Products (fresh or frozen)
All vegetables are “allowed” on keto. The trick is to search out people who have the fewest carbs and subsequently the best return in your macroeconomic buck. Fruit is tougher to incorporate attributable to its relatively high sugar content, but it surely is just not strictly prohibited. As such, there are nuances in selecting essentially the most keto-friendly product options. Listed here are a few of my favorites to begin with, but it surely’s not an entire list:
Leafy Greens
- Arugula
- Beet greens
- Dandelion leaves
- Endive
- Lettuce (romaine, red, green, bibb, etc.)
- Mustard
- Purslane
- spinach
- swiss chard
- Watercress
Cruciferous vegetables
- bok choy
- broccoli
- Brussels sprouts
- cabbage (red and green)
- cauliflower
- collard greens
- Kale
Other products
- Artichokes
- Asparagus
- An avocado
- pepper
- Berries
- Broccolini
- Chilli pepper
- Cucumbers
- Eggplant
- Fiddlehead ferns
- Garlic
- Green beans
- leeks
- Lemons
- Limes
- Mushrooms (all varieties)
- Okra
- Olives
- Onions (green, red, white, yellow)
- Rhubarb
- Pumpkin spaghetti
- Sprouts
- Summer squash
- Tomatoes
- Zucchini
Fermented vegetables (chilled)
- Pickles
- sauerkraut
- Kimchi
Meat/Fish/Eggs
Where possible, prioritize pasture-raised, grass-fed or organic meat and wild-caught seafood.
seafood
- anchovy
- Bass
- Clams
- Cod
- Flounder
- Halibut
- mahi mahi
- Clams
- oysters
- Salmon
- Sardines
- Scallops
- Prawns (wild)
- Sole
- Trout
- Tuna
Meat/Poultry
- Beef
- Chicken
- Duck
- Canadian deer
- Lamb
- Pork
- Rabbit
- Turkey
- Game
- Organ meat
Cured/Preserved Meat (No Sugar)
- Bacon
- biltong
- ham
- Jerky
- Pemmican
- prosciutto ham
- Salami
- Sausage
Eggs
- Chicken eggs
- Duck eggs
- Goose eggs
- Quail eggs
Dairy
Prioritize pasture, grass-fed, or organic varieties.
Hard Cheeses
- Cheddar
- Emmental
- Gouda
- Parmesan
- Swiss
Soft Cheeses
- Blue
- Brie
- Cream cheese
- Creme fraiche
- Feta
- Goat cheese
- Queso fresco
Other dairy
- Full-fat cottage cheese
- Full-fat Greek yogurt or plain natural yogurt
- Fifty fifty
- Heavy whipped cream
Healthy fats and oils
- Avocado oil
- Butter (preferably pasture and organic)
- Coconut oil
- Duck fat
- Extra virgin olive oil
- Ghee
- Lard (preferably pasture and organic)
- Macadamia nut oil
- Tallow (preferably pasture and organic)
- walnut oil
Pantry items (packaged, shelf-stable and loose)
- Broth/stock
- Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna)
- Coconut (manna often called coconut butter, coconut flakes)
- Coconut milk
- Dark Chocolate (85% or more cocoa content)
- Nuts (almonds, brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.)
- Peanut butter (select sugar-free, natural varieties)
- Dietary yeast
- Seeds (chia, flax, pumpkin, sunflower)
Spices, Sauces and Aromas
Herbs and spices
Any and all! Be careful for added sugar in pre-made spice mixes.
- Basil
- Bay leaf
- Black pepper
- Cardamom
- Cayenne
- Chilli powder
- Cinnamon
- Chives
- Coriander
- Caraway seed
- Dill
- Garlic powder
- revive
- Oregano
- Parsley
- Pepper
- rosemary
- Saffron
- Sage
- Sea salt or pink Himalayan salt
- thyme
- Turmeric
Cooking/baking items (optional)
- Almond flour
- Cocoa powder
- coconut flour
- Stevia
- Monk fruit extract
- Tapioca starch or arrowroot powder
Drinks
- Coffee
- Electrolyte drinks or powders (sugar free)
- Tea
- Mineral water
- Unsweetened nut milk (e.g. cashew milk, almond milk)
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