This Keto Beginner’s Grocery Shopping Food List with FREE printable pdf includes all of the basics of how to start the keto diet and what to eat to stay in ketosis. This list is perfect for people who don’t cook and need help with creating a menu and meal plan with low carbs, moderate protein, and high fat. This post also outlines where to buy keto staples.
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Let this 14 Day Keto Meal Plan do all of the heavy lifting for you! It includes: Recipes: Breakfast, Lunch, Dinner, and Snacks, Grocery List (itemized and weekly), Low Carb Keto Lifestyle Background, how ketosis works, and how to stay in ketosis, Low Carb Dining Out Guide (what to order), and a Low Carb Travel Guide (how to travel and stay low carb).
What is the Keto Diet and How Does it Work?
Keto is short for the ketogenic diet. It’s a low-carb diet that focuses on high-fat and moderate protein consumption. The purpose of Keto is to switch the body’s primary fuel source from glucose and carbs to fat and ketones, which places the body in ketosis. Your body’s primary fuel source is glucose/carbs. When your pancreas senses the rise in blood glucose, it secretes insulin and insulin drives glucose into every cell in your body, leading to fat cell storage.
When you avoid carbohydrates, your body has to adjust and find an alternative fuel source to replace glucose. Low carbohydrate consumption is followed by low insulin levels, which means you’ll burn more fat.
Your body produces ketones in your liver from stored or dietary fat and shuttles them into your bloodstream where they can travel to your brain for energy. This increase in ketones in the blood is known as ketosis! You can read more about How the Keto Diet Works here.
Need Beginner Tips on How To Start The Keto Diet? Click the link for my post and tips.
What Food Should Be on My Keto Grocery List
You will want to keep in mind that the keto diet is a low-carb, moderate protein, and high-fat lifestyle. You should aim for plenty of fresh vegetables (especially green veggies) and you should limit your consumption of fruit. The only fruit I would recommend (sparingly and in low servings) is berries, like strawberries, blueberries, and raspberries. Berries have the lowest amount of sugar among fruit. Fruit like bananas are loaded with sugar and carbs.
I also recommend you seek out organic, grass-fed, and free range meats. I love to use Butcher Box and have outlined a few details and tips below.
You will also want to focus on healthy fats like coconut oil, MCT oil, avocados, nuts (almonds), etc.
Where to Shop For Keto Diet Food and Meals
Butcher Box is a great source for organic meat. They get bonus points because they deliver directly to your doorstep. You can check out my Butcher Box Unboxing and Review here. All meat is premium and is 1) 100% Grass-fed & Grass-finished Beef, 2) Heritage Breed Pork, or 3) Free-range Organic Chicken. They have recently added on wild-caught Alaskan salmon as well.
Butcher Box offers amazing promotions like free bacon for life.
Thrive Market is a great online resource for keto friendly foods and snacks. What I love most about them is the easy drop-down menus that allow you to isolate your search to keto-friendly products only. The service is also very convenient! Who doesn’t want to have their groceries delivered right to their door step?
Keto Diet Grocery Shopping List Healthy Fats
Keto Diet Grocery Shopping List Coffee and Drinks
Keto Coffee is perfect for on-the-go and comes loaded with MCT Oil. Use discount code STAYSNATCHED to save 20%
MCT Oil to add to coffee. I like to add it to my tea or coffee. I have also grown to love the Perfect Keto Matcha Latte MCT Oil Powder. It’s delicious! High fat is critical with keto. MCT oil helps boost fat macros and is proven to get you into ketosis faster. Use discount code STAYSNATCHED to save 20%
Keto Collagen to create lattes. Collagen is proven to improve gut health and works wonders for the hair, skin, nails, and with muscle recovery. I use the caramel flavor to create caramel lattes. Use discount code STAYSNATCHED to save 20%
GrassFed Butter or Ghee
BeMixed Alcoholic Mixers are zero calorie, keto-friendly, and gluten-free. Flavors include margarita, cucumber mint, and more.
Pique Tea is wonderful for gut health! I really like kombucha, but it is naturally loaded with sugar. The brand I use the most often has 8 grams of sugar per serving. That will knock you out of ketosis. This is a great sugar-free alternative.
Keto Diet Grocery Shopping List Sweeteners
Swerve Sweetener is the brand I personally recommend. It measures 1:1 to real sugar. I use it in all of my keto dessert recipes. They offer granular, confectioners and brown sugar.
Lakanto Sugar-Free Maple Syrup for all of those keto pancakes!
Keto Diet Grocery Shopping List Dairy
GrassFed Butter or Ghee
Cheddar Cheese (most cheese is ok!)
Keto Diet Grocery Shopping List Desserts
Unsweetened Cocoa Powder works great in chocolate cake, cupcake recipes, and more.
Keto Diet Grocery Shopping List Snacks
Here are keto snacks that are perfect on-the-go:
Unsweetened Beef Jerky
KetoKrate is my favorite source for keto snacks. KetoKrate provides an online snack box with a variety of snacks that are all less than 5 net carbs. This is a great way to try out new snacks that you may, in turn, wish to purchase. Use Discount Code KRATE15
Perfect Keto Protein Bars are great for breakfast or a mid-afternoon snack. For breakfast, I cut a bar up into chunks and sprinkle them over my Keto Hemp Oatmeal. Use discount code STAYSNATCHED to save 20%
Keto Diet Grocery Shopping List Condiments and Spices
Standard, store-bought condiments are usually loaded with sugar! I like to make mine at home. Here are a few of my favorite recipes:
Here are the ingredients you will need for most condiments:
Unsweetened Raos Marinara Sauce
Everything But the Bagel Seasoning
Himalayan Pink Salt is wonderful for electrolytes. Lack of electrolytes contributes to keto flu and leg cramps.
Keto Products and Cooking Utensils:
Keto Testing Strips to test ketosis levels.
Meal Prep Containers to keep you on track and help you plan your meals for the week.
Veggie Spiralizer to create zucchini noodles and more.
What’s in your keto fridge? What are you some of your favorite keto foods and ingredients that you can’t live without? Be sure to comment below!