Grocery Shopping on Keto

Pamela Zink

Getting started on the keto diet takes some good, solid planning. There's a shopping shift that needs to happen initially to begin your ketogenic journey. Since the "rules" of the keto diet fly in the face of every other diet, you'll have to also retrain your brain to understand the way keto works.

Keto is a low carb, moderate protein and high fat diet, so you'll need to stock up on some key foods and pantry items. The best food choices for the keto diet can be found on the outer perimeter of traditional grocery stores; the produce, dairy and meat sections, avoiding all "junk foods “and grains of any kind.

Living the keto lifestyle, whether it's a holiday, a weekend or a special occasion, means sticking to your meal plan no matter what. And it all starts with making sure you have all the tools (foods) you need in your toolbox.

Meats

  • Ground Beef (80 /20 or 85/15) - Organic, Grass-fed is best.
  • Flank Steak
  • Pork Loin
  • No Sugar Bacon
  • Canadian Bacon
  • Chicken Breast and Thighs 

Healthy Fats

  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Grass-fed Butter or Ghee
Produce
  • Lettuce and Dark Leafy Greens (Kale, spinach, collard greens)
  • Avocado
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Celery
  • Green Beans
  • Garlic
  • Mushrooms
  • Zucchini (yellow and green)
  • Cauliflower (and Cauliflower Rice - Trader Joe's has fresh Cauliflower Rice in the produce section)
  • Jalapeno Peppers
  • Red & Green Cabbage
  • Blueberries, Blackberries, Strawberries and Raspberries
Dairy Section
  • At least 2 Dozen Eggs
  • Heavy Whipping Cream
  • Butter
  • Whole Milk Sour Cream
  • Whole Milk Greek Yogurt, plain
Cheese
  • Goat Cheese
  • Hard Cheeses (Parmesan, Romano)
  • Whole Milk Mozzarella Cheese (Walmart has the best prices on blocks)
  • Whole Milk Ricotta Cheese
  • Whole Milk Cream Cheese
  • Feta Cheese
  • Block Cheddar
Canned Goods
  • Tuna
  • Sockeye Salmon
  • Sardines
  • Tomato (no sugar added - Primal Kitchen, Rao's, Mozzetta', Sugar Free 365 Whole Foods, or ALDI's marinara sauce)
  • Canned Artichokes
Pantry Items
  • Swerve (Available at Whole Foods, on Amazon & Walmart)
  • Chicken Bone Broth
  • Pink Himalayan Salt
  • Freshly Ground Pepper
  • Salsa
  • Spices
  • Mayo
  • Apple Cider Vinegar
  • Sugar-Free Salad Dressing
  • Nutritional Yeast
  • Coconut Flour
  • Baking Powder
  • Golden Flax Seeds Meal
  • Almond Flour (Available at Whole Foods, on Amazon & Walmart)
Frozen Foods
  • Fish (Fresh or Frozen)
  • Frozen Sockeye Salmon
  • Large Frozen Red Argentina Shrimp
  • Frozen Cod and Halibut
  • Ahi Tuna Steak
  • Spinach
  • Green Beans
  • Broccoli Florets
  • Brussels Sprouts
  • Cauliflower Rice
Nuts, Seeds, Nut Butter
  • Sunflower Butter
  • Almond Butter
  • Sugar-free Peanut Butter
  • Pumpkin Seeds
  • Macadamia Nuts
  • Walnuts