Ketogenic Diet Shopping List

If you’re on the ketogenic diet, you’ve come to the right place! In this guide, you will find a handy ketogenic diet shopping list of all the keto diet foods we recommend!

The subsections in the ketogenic diet shopping list are categorized in a fashion that lets you quickly locate any specific keto-friendly foods you’re after.

We didn’t include any preset portion sizes since everyone’s nutrient needs are slightly different, but we do provide nutritional values for the top ketogenic foods.

For your convenience, here is a list of what will be covered in this article:

What Should Your Macros Be?

If you’re unsure of what your protein, carbohydrate, and fat intake should be like on the keto diet plan, a good starting point is about 60% of total calories from fats; 30% from protein; and 10% from carbohydrates.

However, if you’d like an exact measurement I recommend checking out our macronutrient calculator.

We also recommend utilizing an app like MyFitnessPal to track your food/nutrient intake.

Just enter the foods from our ketogenic diet shopping list below and the portion sizes you eat at each meal (MFP takes care of all the math for you).

Ketogenic Shopping List FAQ

Protein Sources Fats and Oils

Eating high-quality protein is absolutely crucial on the keto diet. Naturally, your ketogenic diet shopping list should include a variety of both lean and fatty protein sources.

Especially things like eggs, freshwater fish, and lean beef, all of which contain ample amounts of micronutrients and essential amino acids.

Keto Protein Sources List

Here are the top picks for quality protein sources to include in your ketogenic diet shopping list:

  • Freshwater fish (salmon, mackerel, tilapia, cod, tuna, etc.)
  • Eggs
  • Plain Greek Yogurt
  • Cottage Cheese
  • Canned fish (in oil or in water)
  • Shellfish (Lobster, shrimp)
  • Steak (ribeye, round, New York strip, etc.)
  • Ground beef/turkey (preferably 90/10% leanness)
  • Beef liver
  • Pork (bacon, ham, chop, etc.)
  • Buffalo meat
  • Sardines
  • Venison
  • Lamb
  • Veal
  • Chicken (legs, thighs, breasts, ground, etc.)

**NOTE: Some of these are also good fat sources

Keto Protein Sources Calories Fat (g) Net Carbs (g) Protein (g)
Ground beef (4 oz., 85/15) 250 18 0 20
Pork chop (4 oz.) 285 18 0 30
Fresh Salmon (4 oz.) 240 16 0 22
Ground lamb (4 oz.) 320 27 0 19
Chicken thigh meat (4 oz.) 230 15 0 18
Chicken breast meat (4 oz.) 120 1 0 25
Ribeye steak (4 oz.) 330 25 0 27
Bacon (4 oz.) 520 50 0 13
Beef Liver (4 oz.)
Egg (1 large) 70 5 0.5 7

Fats and Oils

This is generally the easiest category to shop for on the ketogenic diet since fat is the majority of your macronutrient intake. Nevertheless, all fats are not created equal, so you need to be a bit particular about which food sources you’re getting your dietary fat from.

Fats come in two forms: saturated and unsaturated. The former is typically abundant in foods like butter, coconut, cheese, and red meat; the latter you will find in foods like nuts, fish, avocados, olive oil, and seeds.

Naturally, we recommend consuming a generous amount of both saturated and unsaturated fats on the keto diet.

If you’re consuming around 120 g of fat per day on the keto diet, your saturated fat intake should be around 25% of that (roughly 30 g). Saturated fat is a necessary component of a healthy diet, but you don’t want to overdo it.

For the most part, your diet should be high in monounsaturated fats and essential fatty acids, like omega-3s and omega-6s. The best foods for these types of fats are avocados, fish, and flaxseed.

Importance of Fatty Acids

We strongly encourage eating one or two 4 oz. portions of fish per day, especially varieties like salmon or tuna. This will help you meet your omega-3 fatty acid needs.

Essential fatty acids (especially omega-3s) supply key benefits to your body, particularly by supporting cardiovascular function and controlling inflammatory response.

If you do not like fish, or simply choose not to consume it, we recommend taking a proper fish oil supplement. You can also take krill oil for omega-3’s if you are averse to fish oil.

Watch your consumption of nut- or seed-based foods, since if you eat them in high amounts they can actually be pro-inflammatory (by throwing off your omega-6 to omega-3 balance).

Also, be sure to avoid foods that contain artificial trans-fat. We have an article that details the nature of trans-fat and how to decipher which foods contain it.

Keto Fat Sources List

  • Avocados/avocado oil
  • Macadamia nut oil
  • Extra-virgin olive oil
  • Sesame seed oil
  • Heavy cream
  • Flaxseeds/flaxseed oil
  • Butter and clarified butter (ghee)
  • Coconut oil
  • Nut butter (peanut butter, almond butter, cashew butter, etc.)
  • Coconut milk and unsweetened coconut flakes
  • Fresh cheese (mozzarella, bleu, cheddar, Swiss, etc.)
  • Fresh/canned olives
  • Raw nuts/seeds
  • MCT oil/MCT powder 
Keto Fat Sources  Calories Fats (g) Net Carbs (g) Protein (g)
Macadamia Nuts (1 oz.) 203 22 1 2
Brazil Nuts (1 oz.) 182 19 2 4
Pecans (1 oz.) 191 21 2 3
Almonds (1 oz.) 164 14 3 6
Hazelnuts (1 oz.) 178 18 1 5
Heavy Cream (1 oz.) 100 12 0 0
Fresh Cheddar Cheese (1 oz.) 105 9 0 6
Coconut Oil (1 oz.) 130 13 0 0
Extra-Virgin Olive Oil (1 oz.) 130 13 0 0

Low-Carb Vegetables and Fruits

The right vegetables are a critical component of a healthy keto diet plan. Unfortunately, not all vegetables and fruits are as healthy as many people assume, so you have to be selective about which ones you consume (especially on the keto diet).

The most suitable vegetables for your ketogenic diet plan are high in micronutrients and low in carbs.

These, as the majority of you already know, are dark, leafy greens. Anything that looks like spinach or kale will fall under this classification and will be the most effective for keeping carbs low.

In short, you’ll want to incorporate plenty of cruciferous veggies that are grown above ground, leafy, and green. If you can, go for natural veggies since they contain fewer pesticide residues; however, if you can’t then do not stress.

Research studies reveal that natural and non-organic veggies still have the same nutritive values (even fresh and frozen varieties).

Low-Carb Vegetables and Fruits Shopping List

Listed below, you’ll find a visual selection of fruit and veggies that are frequently eaten on a ketogenic diet plan. Keep in mind that the greater the number of carbohydrates, the less you will wish to take in.

  • Artichoke
  • Asparagus
  • Bean sprouts
  • Beans (green or string)
  • Beets
  • Berries (any variety)
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Cabbage (green, red, Nappa, bok choy, etc.)
  • Cauliflower
  • Celery
  • Cucumber
  • Grapefruit
  • Jicama
  • Kimchi
  • Kiwi
  • Leaks
  • Leafy greens (arugula, spinach, mustard, collard, kale, etc.)
  • Lettuce (iceberg, butter, red/green leaf, romaine)
  • Okra
  • Pears
  • Radishes (daikon, white icicle, etc.)
  • Rutabaga
  • Sauerkraut
  • Sea plants (kelp, nori, etc.)
  • Sprouts
  • Turnips
  • Water chestnuts
  • Watermelon
Keto Vegetable/Fruit Sources Calories Fats (g) Net Carbs (g) Protein (g)
Broccoli (4 oz.) 35 0 4 3
Spinach (6 oz.) 25 0 1 3
Cabbage (4 oz.) 30 0 4 1
Cauliflower (6 oz.) 40 0 6 5
Romaine Lettuce (6 oz.) 30 1 2 2
Green Beans (6 oz.) 25 0 4 2
Blackberries (4 oz.) 45 1 5 1
Raspberries (4 oz.) 40 1 4 1

 

For a comprehensive list of the best low-carb fruits, head on over to the Best Low Carb Fruits for The Keto Diet.

For a comprehensive list of the best low-carb keto vegetables, head on over to the Best Low-Carb Vegetables for the Keto Diet.

Vegetables and Fruits to Restrict Intake of

Naturally, there are some vegetables and fruits that you’ll want to greatly restrict intake of on the keto diet. These generally include:

  • Higher-carb veggies, such as onions, carrots, parsnips, garlic, mushrooms, and squash varieties.
  • Nightshade vegetables, like eggplant, peppers, and tomatoes.
  • Citrus fruits, such as oranges, lemons, limes, and passionfruits.
  • Starchy vegetables and fruits, like potatoes and bananas.

Beverages

The ketogenic diet plan has an inherent diuretic property, thus many people may become easily dehydrated when they cut carbs significantly.

If you’re susceptible to urinary tract infections or bladder discomfort, you need to take extra caution to consume sufficient fluid throughout the day.

Naturally, you’re going to need a little more than the standard eight cups of water per day. For most people on the keto diet, at least 100 ounces of water is necessary daily.

The best guideline is to assess the color of your urine (make sure it’s on the clearer side and definitely drink more if it’s dark yellow or orangish).

Many individuals choose to start their day with Bulletproof keto coffee, which is ideal for increasing energy and getting in some healthy fats.

However, we recommend limiting your intake of coffee and caffeine-containing beverages to no more than 3 cups per day.

  • Coffee (plain)
  • Mineral/Spring water
  • Carbonated water
  • Bulletproof keto coffee
  • Tea (unsweetened varieties)
  • Alcohol (wine, hard liquor)

Sweeteners

It may seem like a contradiction to use sweeteners on the keto diet, but there are a select few that we recommend. However, you absolutely should not be using any added sugars or sugar-based sweeteners on the keto diet.

Bear in mind that name-brand “no-calorie” sweeteners often contain hidden carbs due to filler ingredients, like maltodextrin and dextrose. Splenda, for example, is a mixture of sucralose (a non-nutritive sweetener), maltodextrin, and dextrose.

Thus, each serving of Splenda does actually provide a small number of carbs and calories. It might not seem like much, but if you were to use 10 packets of Splenda per day, you’d be taking in roughly 5-6 grams of extremely-high-glycemic index carbs.

For keto, the best sweeteners are low in glycemic index and typically non-nutritive. For example, we commonly include pure stevia and inulin-FOS in some cooking recipes. 

You might discover something that matches your tastes preferences better than stevia or Inulin-FOS, but before using it be sure it is on our appropriate keto sweetener list.

Keto Sweeteners List

Watch out for products that claim to be “sugar-free” but are actually loaded with sugar alcohols, like sorbitol and maltitol. You will typically find these sugar alcohols in things like protein bars, sugar-free candy, and diabetic food products.

Listed below, you’ll find a brief list of non-nutritive sweeteners that are frequently used in the ketogenic diet plan:

  • Pure stevia
  • Erythritol
  • Monk fruit extract
  • Inulin-FOS

Seasonings, Condiments, and Sauces

Naturally, most people have to include some variety of flavorings and condiments as part of the ketogenic diet. After all, eating plain veggies and meat all the time can become very monotonous and bland for your taste buds.

There are a vast range of low-carbohydrate dressings an sauces available at supermarkets. A handful of them are excellent, however, the majority of them contain high-glycemic sweeteners which you should avoid at all cost.

Sauces, gravies, condiments, and salad dressings, on the whole, are highly circumstantial on the ketogenic diet. For example, mustard is carb-free and can be used in unlimited quantities without impacting ketosis.

BBQ sauce, on the contrary, can pack upwards of 15g of carbs (mostly sugar) in as few as 2 tablespoons. As such, you need to be meticulous about understanding and reading the nutritional labels of any sauces/condiments you ingest on the keto diet.

If you decide to make your sauces and gravies from scratch, you definitely need to consider using xanthan or guar gum.

These ingredients are thickening agents (containing soluble fiber) that are commonly incorporated in modern food processing techniques; they help to lower the wateriness of sauces by increasing viscosity.

In terms of spices and herbs, such as cinnamon and pumpkin spice, be wary as they may have carbohydrates in them.

Also be sure to read the labels of any store-bought seasoning blends, as they often contain fillers and added sugars that can quickly increase your carb intake. Your best bet is to buy whole spices/herbs and make your own blends at home.

Keto Seasonings, Condiments, and Sauces List

Listed below you’ll discover some of the typical sauces/condiments, herbs, and spices that individuals incorporate as part of their ketogenic diet plan:

  • Raw unsweetened cacao powder
  • Bone Broth and stocks (chicken, beef, etc.)
  • Flavor extracts (vanilla, banana, almond, etc.)
  • Hot sauce
  • Soy sauce
  • Mayonnaise
  • Ketchup (no sugar added variety)
  • Herbs, dried or fresh (basil, cilantro, thyme, oregano, etc.)
  • Horseradish sauce (unsweetened)
  • Spices, dried or fresh (paprika, ground pepper, cinnamon, nutmeg, etc.)
  • Vinegar, low-sugar selections (apple cider, balsamic, rice, etc.)
  • Lemon/lime juice
  • Low-Carb salad dressings
  • Mustard (dijon, yellow, brown, spicy)
  • Salsa (no sugar added)

Ketogenic Diet Shopping List FAQ:

Q) I’m constantly constipated when I follow the ketogenic diet, any remedies for this?

We recommend increasing your use of Core BHB; the BHB salts will help speed up your gastrointestinal tract.

Q) Is it best to weigh animal meats when they are raw or cooked?

Animal meats should be measured when they are raw since the cooking process can decrease their size by as much as 50%.

Q) Is there a limit to how many condiments I can use each meal?

We recommend no more than 2-3 servings of condiments per meal; be especially strict with use of condiments that contain carbs and sugar (e.g. ketchup, BBQ sauce, etc.).

Fortunately, we have put together a list of the 25 best keto-friendly sauces, dips, and spreads! Get creative and add them worry-free with your next keto meal.

Q)  How much fruit should I eat per day?

Typically up to three servings of fruits listed in this guide will be perfectly fine.

Q) Are diet soda/diet soft drinks okay on a keto diet?

Diet soda and sugar-free soft drinks should remain limited on the ketogenic diet. We recommend using our BioKeto Core BHB throughout the day to satisfy your sweet tooth.

 

Related:

5 Tips To Save Your Wallet On Keto: Keto On A Budget

 

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Elliot received his BS in Biochemistry from the University of Minnesota and has been a freelance writer specializing in nutritional and health sciences for the past 5 years. He is thoroughly passionate about exercise, nutrition, and dietary supplementation, especially how they play a role in human health, longevity, and performance. In his free time you can most likely find him lifting weights at the gym or out hiking through the mountains of Colorado. He will also host the upcoming BioKeto podcast. You can connect with him on Facebook (https://www.facebook.com/elliot.reimers) and Instagram (@eazy_ell)

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