So, you’ve decided keto is the way to go? It’s certainly a popular choice, and it’s easy to see why. The weight loss achieved on this diet is unbelievable considering the number of fatty meals you’re encouraged to eat. But for the beginner, getting started can seem a tad daunting.
If you’re struggling to get your head around what you can eat on the keto diet, you’ve come to the right place!
The keto diet is popular worldwide, known as one of the fastest ways to lose weight without constant hunger. Thanks to its high fat content, it’s also known to be a pretty tasty way to lose weight. That’s not to say it’s not without its issues – the side effects are as well publicized as the benefits the diet has.
But nevertheless, it seems the keto diet is one that’s here to stay, so if you’re up for the challenge, stock up with our handy keto diet shopping list below and get started!
Keto diet grocery list
Below, I’ve tried to group the most keto friendly foods you’ll need in your shopping basket on a weekly basis. Basically, if you make sure you have these items in stock (and base your meals around them), you’ll never go hungry on the keto plan.
Non-animal produce
The keto diet is quite different from any other diet you may have come across. One such key difference is the fact that not all fruits and vegetables are encouraged!
The reason? Many fruits and vegetables contain high levels of sugar and carbohydrates, which we’re obviously trying to avoid on this diet. But of course, you don’t want to be cutting this nutritious food group out altogether, so stick to these low carb, low sugar, high fiber ingredients.
Low carb vegetables
It’s not all meat and cheese on the keto diet! Fill yourself up on these nutrient-rich veggies.
- Kale
- Spinach
- Mushrooms
- Broccoli
- Cauliflower
- Zucchini
- Eggplant
- Fennel
- Celery
- Peppers
- Cabbage
- Brussels sprouts
- Arugula
Low sugar fruit
They’re not the sweetest fruits, but these low sugar fruits taste great with a portion of greek yogurt, or even full fat cream!
- Avocado
- Tomatoes
- Blueberries
- Blackberries
- Raspberries
- Strawberries
- Lemon
- Lime
- Coconut
Seeds and nuts
Seeds and nuts are brilliant in so many ways. Not only are they high in ‘good’ fats, they’re great for brain function and extremely filling too due to their high protein and fiber content.
- Pecans
- Flaxseed
- Almonds
- Pumpkin seeds
- Sesame seeds
- Brazil nuts
- Chia seeds
- Walnuts
- Macadamia nuts
- Hemp seeds
- Hazelnuts
Animal produce
While most meats and fish products are pretty keto-diet-friendly, you’ll find you have much better results if you stick to high-fat, unprocessed meats as much as possible.
Processed meats can contain added carbs and sugars, so be on your guard for those!
When it comes to dairy, always stick to the full-fat, sugar-free variety. Not only is dairy full of protein (so very filling), it’s also calcium-rich and full of those ‘good fats’ too.
Fish and seafood
- Cod
- Shrimp
- Mackerel
- Mussels
- Crab
- Tuna
- Sardines
- Salmon
Meat
- Beef
- Pork
- Venison
- Lamb
- Poultry
- Chicken
- Turkey
Eggs
- Boiled
- Fried
- Scrambled
- Poached
Dairy
- Cheese
- Cottage cheese
- Cream
- Butter
- Greek yogurt
- Full-fat milk
Cooking fats
Healthy, natural oils are extremely good for you, full of ‘good fats’, and great for giving your skin and hair a healthy glow too!
- Extra virgin olive oil
- Coconut oil
- Avocado oil
- Nut oil
- Butter
- Sesame oil
Little extras
Who doesn’t love to flavor their meals with some delicious mayo or a handful of olives? Here are a few little extras you should keep handy in your food cupboard.
Keto-safe condiments
- Olive and avocado oil mayonnaise
- Unsweetened ketchup
- Mustard
- Oil-based salad dressings
- Low-carb and low sugar versions of your favorite condiments
- Keto-safe snacks and nibbles
- Olives
- Dried seaweed
- Sugar-free beef jerky
- Low-carb crackers
- Dark chocolate
- Sugar-free peanut butter
- Pork rinds
- Guacamole
- Celery
- Hard-boiled eggs
- Seaweed snacks
- Mixed nuts
- Meat slices
- Cheese cubes or slices
- Cheese strings
- Sugar-free jello.
Drinks
It’s always important to stay well hydrated when you’re dieting. A healthy body lets go of stored fat much more easily than one which is struggling to maintain it’s basic functions.
- Unsweetened tea and coffee
- Water (sparkling and still)
- Diet soda
- Diet squash containing no sugar
Need a handy list to take shopping with you? Print our PDF Keto diet grocery list.
The importance of a good keto diet grocery list and meal plan
Now you’re armed with the best shopping list for a keto diet to guide you through the food aisles, you know which essential ingredients to stock up on. But of course, that’s only half of the story. Your next task is to come up with a meal plan full of delicious meals to keep you on track. Lucky for you, we have that right here.
Keto diet meal plan
A good keto meal plan contains a variety of meals to keep your taste buds tingling – and certainly not bored with the same 7 meals week in, week out.
The main reason any diet fails is due to boredom. If you’re not enjoying the food, or trying new tastes out on a regular basis, you’re going to struggle to stick to the plan. This is true whether you’re on a standard keto diet or a following a vegetarian keto meal plan.
What should a good keto meal plan include?
Aside from being varied and interesting, the meals in a good keto diet meal plan should be based around the 4 main principles of the keto diet. They should be:
- High in fat
- Medium-high in protein
- Low in carbs
- Low in sugar
Great tasting keto-diet-friendly meals
Take a look at these keto-friendly meals to get you started:
- Classic keto hamburger
- 90-Second Keto Bread
- Chicken and goats cheese skillet
- Keto double-bacon cheeseburger bake
- Herbed balsamic chicken
- Beetroot-cured salmon with dill oil
- Zucchini Crusted Pizza
- Keto Indian chicken farcha with green chutney dip
- Blackened Tilapia with Zucchini Noodles
It’s clear to see that meals needn’t be anything like remotely boring on the keto diet when you incorporate all of the ingredients in our keto diet grocery list.
Free 7 day keto diet meal plan
In need of a bit of structure for your first week? Here’s a sample 7 day keto diet meal plan for you to try:
Day 1
Breakfast
2 eggs fried in olive oil, avocado
Lunch
Spinach salad with hard boiled eggs and avocado mayonnaise
Dinner
Classic keto hamburger
Snacks
Cheese strings, hard-boiled eggs
Day 2
Breakfast
Greek yogurt with blueberries, blackberries and pumpkin seeds
Lunch
Spinach salad with salmon
Dinner
Chicken and goats cheese skillet
Snacks
Mixed nuts, cheese cubes
Day 3
Breakfast
2 eggs fried in olive oil, avocado
Lunch
Cheese, ham and mushroom omelet
Dinner
Keto double bacon cheeseburger bake
Snacks
A selection of low sugar fruits with greek yogurt
Day 4
Breakfast
Salmon with poached egg and avocado
Lunch
Spinach salad with cheese and olive oil mayonnaise
Dinner
Herbed balsamic chicken
Snacks
Cheese strings, hard-boiled eggs
Day 5
Breakfast
Poached egg and avocado on 90-second keto bread
Lunch
Spinach salad with cubed steak pieces and cheese
Dinner
Beetroot-cured salmon with dill oil
Snacks
Mixed nuts, low sugar fruit
Day 6
Breakfast
Scrambled egg and bacon on 90-second keto bread
Lunch
Spinach salad with nuts and boiled egg
Dinner
Zucchini crusted pizza
Snacks
Cheese strings, hard-boiled eggs
Day 7
Breakfast
2 eggs fried in olive oil, avocado
Lunch
Poached egg and avocado on 90-second keto bread
Dinner
Keto Indian chicken farcha with green chutney dip
Snacks
Mixed nuts, cheese cubes
Learn more
Need a little more guidance on the hows and whys of the keto diet? This video is a great starting point:
In conclusion
There’s no doubt about it, the keto diet is popular for a reason. The foods you can eat on it are nothing like that of any other diet. While most diets ban or severely restrict high-fat foods, the keto diet does the complete opposite.
Not only this, it really works. Countless people have found success with the diet, and it’s also helped them to control their food cravings and stick to normal sized portions after years of eating far too much on a daily basis.
So what are you waiting for? If you’re a fatty food loving dieter, this could be the diet you’ve been missing out on all your life. Give the keto diet a go – you might just be pleasantly surprised by what you can achieve!
Have you tried out the keto diet yet alongside PhenQ?
