The Complete Keto Grocery List
Ready to start your keto lifestyle? Great! You may be prepared mentally and theoretically, but are you also prepared in the kitchen? Starting a keto lifestyle may be overwhelming, but having everything you need already at home, will make life a lot easier for you. Ready to get started? Here is your complete keto shopping list to simplify a keto diet for beginners :)
Your Keto Grocery List
Veggies
While following a keto lifestyle, the carbs you consume come from non-starchy vegetables. Starch is a type of carbohydrate and is present in many different kinds of vegetables. The starchy vegetables are the ones you want to avoid, as they are higher in carbohydrates. Beans, chickpeas, corn, lentils, peas and sweet potatoes are examples of these starchy vegetables.
So which vegetables are suitable for a keto lifestyle?
All the green leafy vegetables are your best friend! Besides green vegetables such as spinach, lettuce, and kale, you can consume the following vegetables:
Bell pepper
Broccoli
Cabbage
Cucumber
Eggplant
Mushrooms
Zucchini
These vegetables are not only good for your health and contribute to a healthy keto lifestyle but are also very accessible in most grocery stores near you! Not to forget that they are also very delicious and can be prepared in many different ways. Variation is key to a healthy lifestyle, this way you are more likely to consume as many different kinds of vitamins and minerals as possible. It is advised to eat a minimum of 350 - 400 grams of these vegetables a day, which is about 2 servings.
Meat, fish, and seafood
Meat (organic), fatty fish (wild) and seafood are great sources of protein, a necessity for a healthy lifestyle. Pick mostly fatty types of fish and meats, such as:
Chicken thighs
Cod liver
Free-range eggs
Mackerel
Pork belly
Salmon
Sardines
The list goes on! There are many delicious and accessible (keto) products to reach your protein intake. For this category, strive towards 3-5 portions a week. Aim to buy organic grass fed meats and wild caught fish, since these are better in terms of animal welfare and fat content. More reasons why you should go for organic food products? Continue reading!
Don’t panic – it’s organic!
Buying organic food products has become more popular over the past years, with many doubting or encouraging the reliability of its health claims. So why should you buy your food products organic? Many studies show that eating organic reduces your exposure to pesticides. Also food products that are organic have a higher nutrient content than non-organic foods (1).
Because of the above-mentioned reasons, it is besides consuming organic food products also important to consume free-range eggs. This means that the eggs come from chickens that may be permitted outdoors. In addition to the animal welfare issue, studies show that free-range eggs contain more omega-3 fatty acids, vitamin E and D compared to factory eggs. Free-range eggs also contain less saturated fats and cholesterol than factory eggs (2).
Salmon, cod, herring and mackerel are just a few examples of the ‘fatty fishes’. Eating fatty fish is a great way to consume enough omega-3 fatty acids which play an important role in brain health and maintaining healthy cholesterol levels. When buying fish there is also the option of getting it wild-caught or from a farm where they are mass-produced. Salmon, for example, may be cheaper when farmed but contains less healthy fats, vitamins and minerals (3). Also in this case, please think about the animal’s welfare!
We love fats!
Fats are the most important source of energy in a keto lifestyle. That’s why we say; embrace them! However, not all fats are approved on a well-formulated keto lifestyle. Think about trans fats that you can find in vegetable oils and fried products. Here are just a few of the ones that you can consume on a daily basis:
Avocado oil
Coconut oil
Ghee
Grass fed butter
Hemp oil
Flaxseed oil
Olive oil (fry in regular olive oil, use extra virgin for your salads)
Sesame oil
Grass-fed butter means the cows that produce the milk, feed on … you guessed it, grass! Other types of butter are mostly produced from cows that feed on grain and corn. Studies show that grass fed butter is higher in vitamin K, vitamin A, CLA and omega-3 fats compared to regular butter (4).
Be aware: Oils are a great way to add healthy fats to your diet. However, there is a difference in the kind of oil to use and how to use them. Extra – virgin olive oil is a great source of antioxidants and healthy fats, but because of its low burning point, it is advised to use it with dishes served cold. Ghee, grass fed butter and coconut oil are examples of oils that have a higher burning point, so are suited for cooking.
Nuts, dairy, and other types of keto food in supermarkets
Within a keto lifestyle, there are of course more food products you can consume and buy at the supermarket. Other sources of fats and protein are for example:
Almond flour
Cacao powder
Chia seeds
Cream cheese
Full fat coconut milk
Full fat greek yogurt
Fresh herbs and spices to take your meal to a next level
Hemp seeds
Macadamia nuts
Mascarpone
MCT oil / powder
Paneer cheese
Pecan nuts
Pumpkin seeds
Sour cream
Unsweetened heavy cream
Walnuts
What about fruits?
Most fruits contains too high amounts of fruit sugars unfortunately. Eating those has the possibility to not being able to reach ketosis. However, there is one type of fruit that you can consume every day!
The avocado! An avocado is rich in healthy omega-9 fats (heart healthy oleic acid) and contains high amounts of potassium, vitamin E, vitamin K, and fiber (5). Besides that, they are extremely versatile and can be added to many different dishes.
Besides eating avocado, you can consume berries in moderation. Blackberries, raspberries and strawberries are fruits that are lowest in fruit sugars. If you really miss fruit on your keto diet, you can add around 5 berries a day. Just really pay attention to not eating too much since it can be tempted.
Drinks
Drinking water is vital for a healthy body. Drink at least 2 liters of water everyday. Sparkling water is a great way to make your source of water a bit more exciting. A bit tired of water? Add some lemon and salt in to also replenish your electrolytes ;) Or try to add some ginger or fresh mint. Drinking black coffee and (green) tea is perfectly fine on a keto lifestyle.
Budget tips
Last but not least: keto on a budget! Why not implement the following strategies and make your keto journey not only fun but also buget proof?
Buy your products in bulk
Especially products like nuts and seeds tend to be rather pricey. Buy these in bulk and it will save you time and money!
Buy frozen products
Frozen vegetables are cheaper than fresh and can last longer.
Sources
1: Hechtman L: The importance of organic food. The Natural Health and Fertility Centre, 2017
2: Hatchery C: Studies Demonstrate Nutritional Benefits of Free-Range Eggs: Cackle Hatchery. Cackle Hatchery | Chicken Tips and Facts, 2017
3: Bowling N: Best Fish to Eat: 12 Healthiest Options. Healthline Media, 2019.
4: Meixner M: 7 Health Benefits of Grass-Fed Butter. Healthline Media, 2019.
5: Hrefna P: 9 Evidence-Based Health Benefits of Avocado Oil. Healthline Media, 2016.