Keto Essentials Shopping List

The easiest way to grocery shop for healthy foods is usually to hit the perimeter of the store. The keto diet is extremely flexible in terms of what you CAN eat, so take this list with you when you go shopping or use it to help plan your meals.

FATS

Since fat is going to make up 75% of your diet, it’s going to play an important role on your keto shopping trip:

• KetoLogic MCT Oil, olive oil, coconut oil, macadamia nut oil, avocado oil
• Butter, coconut butter, clarified butter (ghee), cocoa butter, mayonnaise
• Avocados, macadamia nuts, unsweetened coconut chips/flakes (all contain fiber but very high in fat percentage and good snacks)

Carnivores unite! Even though your protein intake may be lower than you’re used to, you’ll still want to pick up some meat, preferably grass-fed. We encourage you to expand your palate with new meats:

• Bacon, pork, pork rinds, boar
• Beef, beef jerky (check for hidden sugar), sausage, salami, prosciutto, hot dogs, veal
• Chicken (dark meat, skin-on), duck, turkey, eggs
• Elk, bison, venison

Incorporating seafood into your menu is a more sustainable way of eating, exposes you to new tastes and nutrients, and also keeps you out of a food rut:

Higher-fat options:

• Salmon (preferably wild-caught), anchovies, sardines, caviar, canned tuna in oil

• Lobster, shrimp, scallops, crab (imitation crab contains carbs)
• Mussels, oysters, squid (contains some carbs)
• Trout, cod, halibut, mahi-mahi, sole, bass, grouper, flounder

VEGETABLES AND FRUIT

Load up your cart with fresh veggies, herbs, and some lower-sugar fruits. These are great sources of vitamin and minerals, while adding variety and flavor to each meal.

• Avocados
• Arugula, spinach, kale, mixed lettuces, cabbage, radicchio, jicama
• Cilantro, basil, oregano, thyme, chives
• Onions, garlic, shallots, leeks (limit serving to 1 tablespoon per meal as these are higher in carbs)
• Zucchini, eggplant, mushrooms, cucumber, celery
• Lemons, limes, blueberries, raspberries, blackberries (limit daily serving to ¼ cup)
• Artichoke, asparagus, bok choy, broccoli, cauliflower, green peppers

Dairy is another way you can boost fat macros with little to no carbs and moderate protein. In general, milk - even whole milk - has carbs and should be avoided. One cup of whole milk has 8g fat, 12g carbs, and 8g protein. Even ultra-filtered whole milk has 8g fat, 6g carbs, and 13g protein per cup. Heavy cream is best. For all dairy products, always buy the full-fat version:

• Butter
• Heavy cream, cream cheese, sour cream
• Cheese (avoid American cheese), cottage cheese, plain yogurt (Greek-style has more protein than standard yogurt)

You’ll have to say goodbye to soft drinks and juice, but you’ll still have plenty of options besides water. Throw some of these beverage options in your cart:

• Unsweetened almond milk, coconut milk, cashew milk
• Club soda, unsweetened sparkling waters
• Tea, coffee
• Chicken/beef stock

Loaded with fiber, protein, and healthy fat, nuts and seeds keep you feeling full while also delivering a powerful energy boost throughout the day:

• Macadamia nuts, almonds, walnuts, pecans, cashews, hazelnuts, pine nuts
• Coconut meat
• Pumpkin seeds, sunflower seeds
• Chia seeds, flax seeds, sesame seeds

These extra items are helpful to have on hand for cooking or snacking:

• Almond flour
• Cacao nibs, dark chocolate (aim for 85%-90% cocoa)
• Hot sauce, mayonnaise, mustard, pickles, apple cider and white/red wine vinegars (avoid balsamic vinegar)
• Vanilla extract, cinnamon, and other spices
• Erythritol, stevia, xylitol
• Salt and pepper