You took the plunge and decided to try the keto diet. For this, I congratulate you. The next step is to stock your keto kitchen.
Understanding what you can or can not eat while doing the keto diet can seem like a daunting task, so I am here to walk you through the process by providing you with a free printable keto grocery list that includes all the basics of how to start the diet and stay in ketosis.
All the foods listed are low in net carbs and will help take the guesswork out grocery shopping for keto. This will allow you to lose weight while monitoring your carb intake.
Having a keto food list will ensure you are having the right amount of carbs per day. Raise your good fatty acids and enjoy the full-fat option.
Although there is a slight learning curve when first attempting a ketogenic diet, it’s actually quite simple once you get the basics down, part of that includes setting up your keto kitchen.
Keto Food List
Let’s begin with the necessary purge. You will need to be willing to get rid of a lot of the foods that will no longer serve you. Why keep them around to tempt you?
The goal is to fail-proof your kitchen for keto and that means to carb-proof your pantry. And stock your keto kitchen cabinets and fridge for success.
Start with the obviously packaged junk snacks and then move to other high-carb foods. If it’s going to be a source of temptation, the food must go.
Now I understand that it may not be feasible if you are forced to live with junk food because of other members of your family. In that case, try rearranging your pantry so that the junk is in a separate location in your kitchen. This is especially important in the first few weeks of starting keto.
In time, you will notice how these foods don’t nearly tempt you as easily.
Is It Necessary To Buy Every Item On The Keto Shopping List?
It’s not necessary to purchase everything listed in this keto food list in order to diet successfully. I encourage you to use it as a guide to help you plan your meals. As you weekly plan your meals you will slowly build your keto pantry.
When choosing what to stock your keto kitchen with, consider items you already enjoy and stock the ones you will need the most.
I also suggest that before you rush to purchase anything, that you do a thorough inventory of what is already in your pantry and fridge. Why invest in items you know you will eat rarely? Keep in mind that you can always keep tweaking your low carb kitchen as time goes by.
What Can I Not Eat On A Keto Diet?
Since the keto diet is one that is high in fat, low in carbs, and moderate in protein, you will need to start by avoiding foods that are high in carbs. This will include certain fruits and vegetables.
Rather than focus on what you can’t eat, I recommend you look at the vast items you can enjoy on the keto diet.
What Foods Should You Include On A Keto Diet?
Aim for plenty of fresh vegetables, especially in the form of leafy greens. For the most part, you should avoid or limit underground vegetables since they tend to be higher in carbohydrates.
When it comes to which fruits are permitted on the keto diet, I recommend small quantities of berries, such as strawberries, blueberries, raspberries, mulberries, blackberries, cranberries, and rhubarb. Berries have the lowest amount of fruit and should be your first choice of fruits.
Carb Proof Your Pantry
Having a properly stocked low-carb kitchen can help ensure your success. This is why checking the labels of all the foods in your pantry is key. Be sure to read those food labels carefully to determine how many carbs each item has and to look for hidden sugars.
It’s also to keep in mind the servings listed on the label. I can’t tell you how many times I have been shocked to read that the serving listed is way less than what the average person would consider being the case.
Remember you will be determining the net carbs counts. To do so you look for the listed total carb grams and subtract the fiber grams, this will give you the net carbs.
Determine to only allow back foods that are low in carbs and keto-friendly. Thankfully, there are lots of pre-packaged foods coming to the market every day that fit these criteria.
Top Keto Pantry Must-Haves
Now for the fun part, restocking. On a low-carb keto plan, you will be eating more fresh produce and other perishable foods. So, make sure you plan accordingly.
Next, comes the part where you need to be extra vigilant with your condiments and sauces. Unfortunately, the majority will be loaded with sugar and hidden.
These hidden sugars can prevent you from entering ketosis and so you need to become a bit of a detective. Sugar likes to hide in just about everything and under the guise of names that are hard to even pronounce.
Do your homework and find out exactly what’s in all of your food. Generally, you’ll find that low-fat items are the worst offenders because they have replaced fat with sugar. Just steer away from anything that says low-fat.
Stocking Your Keto Baking Pantry
Move on to stocking your baking pantry. When it comes to using traditional baking items, most will not meet the low-carb standard. This is where low-carb flours have to take the place of regular wheat flour.
Notice, I did not say gluten-free. This is because not all gluten-free flours are low-carb. In fact, many are made with potato or rice starch, which is extremely high in carbs. The lesson here is to remember to read your labels carefully.
I encourage you to read my favorite low-carb baking tips for assistance when choosing what items to include in your baking pantry as well as my advice on how to bake successfully.
The Keto Diet focuses on quality proteins instead of carbohydrates. For this reason, choose the highest qualities you can afford.
Organic is best but not always feasible, so do your best to source your protein choices from reliable merchants.
As far as meat is concerned, the sky is pretty much the limit. Be willing to try new meats, as all are allowed including fowl, fish, and shellfish.
When incorporating seafood aim for higher fat, fatty fish options such as salmon, tuna, sardines, anchovies, and caviar. When consuming seafood that is lower in fat such as trout, halibut, cod, sole, grouper, bass, flounder, add more healthy fats to help out the macro ratios. This is also the case with shrimp, scallops, crabs, lobsters, mussels, and oysters.
Cold cuts are acceptable on a low-carb diet, but avoid those containing nitrates and check the label for gluten, sugar, and starch fillers.
Some people find that including low-carb pre-made products helps with their transition. Tread lightly here, since many of these can stall your progress. Again, use only in the first few weeks and aim to ween off.
Can I have Dairy On A Keto Diet?
If you are not sensitive to dairy you have many options when it comes to dairy products. Consuming dairy can help boost fat macros with little to no carbs. What must be avoided is milk, choose heavy cream in its place. All cheeses are permitted from the gourmet to the humble. As is butter, cream cheese, sour cream, and plain Greek yogurt in moderation.
Keep in mind that some people report that when they consume lots of dairy on a low-carb diet their weight loss is hindered. As a reminder, this is why everyone needs to customize the diet to fit them perfectly.
Embrace Health Fats
You will need to learn to embrace fat. In a low carb keto plan, your body uses fat for fuel so adding natural fats to your diet makes sense.
No need not fear fat. What spells disaster is when we eat these saturated fats with a high carb diet. I
Make sure you use hearty healthy oils high in omega 3 and avoid partially hydrogenated oils like canola, margarine, and all other man-made oils.
Oils such as olive, coconut, avocado, ghee, MCT oil should be included while doing keto.
Eggs will be a big part of your diet, and we are talking about the real thing here. Ditch those egg white substitutes that come in a box. Use real butter not fake margarine, as our bodies cannot recognize the overly processed oils.
Oils And Fats To Avoid
There are certain types of fats you will want to avoid. These are the hydrogenated and partially hydrogenated oils found in fast foods and margarine.
You also want to avoid seed oils because they are quite high in omega-6 to omega-3 ratio. These include oils such as canola oil, corn oil, grapeseed oil, soybean oil, peanut oil.
What Are Permitted Sweeteners On The Keto Kiet
Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.
When it comes to choosing which sugar substitute to consume while doing a keto diet, I have several for you to choose from.
My go-to choice is Lakanto Monk Fruit because the texture is spot on and since there is barely any aftertaste. It is a monk fruit and erythritol blend.
Lakanto Monk Fruit gets its sweetness from antioxidants called mogrosides, instead of fructose or sucrose. It’s why it’s a great all-natural sugar substitute and has zero calories and zero glycemic index.
I’m also partial to Swerve an erythritol blend. Unlike other natural sweeteners like stevia, it has no bitter aftertaste and measures just like sugar.
It’s also a sugar substitute that browns and caramelizes just like sugar. Swerve is made from ingredients found in select fruits and starchy root vegetables and contains no artificial ingredients, preservatives, or flavors.
Swerve is the name brand of Erythritol it’s unlike other sugar alcohols since it has a 0 % impact on blood sugar.
You could also use the stevia and erythritol-based brand Pyure for most of my baked goods. But if using Pyure you will want to use 1/2 the amount called for in this recipe since it’s much sweeter.
Lastly, if you can easily find a more natural sugar substitute you can also use Splenda.
Join Our Jesus And Keto Movement
In case you don’t know, Randy and I came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
To say we needed God’s intervention is putting it mildly. When we followed the Holy Spirit’s prompting to we got on the path to real transformation.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.
Note that once you click the link you will be prompted to answer a few questions that ensure that you understand what this group stands for.
Grab Our Books!
In case you don’t know we have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.
Favorite Keto Hack To Stay On Track!
Arming yourself with keto recipes is certainly key in doing this diet long enough to see the many benefits. But even with the best low-carb ketogenic recipes sometimes additional help is needed.
This is when we also encourage you to have the right supplements to help you get and stay in ketosis and avoid the keto flu. Because when you have the right tools the keto diet becomes easier.
Perhaps you’ve struggled to get into ketosis consistently on your low-carb keto diet, or you’ve hit a plateau that doesn’t seem to budge, consider using Perfect KETO’s bundle to assist you. It’s a great way to see the benefits sooner rather than later.
Perfect Keto has offered our readers a 15% discount on their products. Simply use this link for all qualifying products and the code FITTOSERVE at checkout.
Low Carb/Keto-Friendly Vegetables
- Artichoke Hearts
- Brussels sprouts
- Chayote squash
- Green Onions
- Green beans
- Pea Pods
- Summer Squash
- Salad greens
- Water Chestnuts
- Beef, all cuts
- Chicken, drumsticks, thighs are best
- Cornish hens
- Ground beef
- Pork, all cuts
- Shellfish (shrimp, crab, lobster, etc.)
- Tuna, fresh or canned in water
- Cream cheese
- Heavy whipping cream
- Sour cream
- Cheese: soft cheeses
- Cheese: hard cheeses
Nuts And Seeds, And Nut Buttters
- Almond butter
- Brazil nuts
- Cashew butter
- Chia seeds
- Flax seeds
- Hemp Seeds
- Hemp Seeds
- Macadamia nuts
- Pine nuts
- Pine nuts
- Peanut butter
- Pumpkin seeds
- Sunflower seeds
- Sunflower Butter
- Avocado oil
- Coconut butter
- Coconut oil
- Hazelnut oil
- Olive oil
- Sesame oil
- Sesame oil
- Walnut oil
- Macadamia oil
- Chicken, beef, vegetable stock
- Tomato products: canned tomatoes and tomato paste (look for the brands with the lowest carb count)
- Canned vegetables: green chilies, roasted red peppers, chipotle peppers, mushrooms, artichoke hearts, sun-dried tomatoes in oil, hearts of palm
- Lemon or lime juice (1 gram of carb per tablespoon)
- Sugar-free salad dressings
- Soy sauce (avoid soy sauce if you are gluten sensitive)
- Salsa, avoid ones that have added sugar
- Most bottled hot sauces (such as Tabasco)
- Cider and white vinegar (use balsamic vinegar sparingly)
- Sugar-free ketchup
- Dill pickles or relish
- Almond flour
- Almond meal
- Almond milk
- Baking chocolate
- Coconut flour
- Coconut milk
- Chocolate chips, sugar-free
- Cocoa powder
- Coconut flakes, unsweetened
- Gelatin (plain)
- Golden flax meal
- Monk fruit brown sugar substitute
- Monk fruit confectioner's sugar substitute, Lakanto
- Monk fruit granulated sugar substitute, Lakanto
- Pecan meal
- Pumpkin puree
- Splenda sugar substitute
- Swerve confectioner's sugar substitute
- Swerve granulated sugar substitute, erythritol blend
- Whey protein powder
- Xanthan gum for thickening and binding
- Beef jerky or beef stick
- Bone broth
- Herbs and spices avoid mixtures with added sugars
- Low carb tortillas, use sparingly
- Miracle noodle (shirataki noodle)
- Pork rinds
- Sugar free Jello
- Zero carb protein powder
- Diet drinks (limited amounts)
- Clean out your pantry and refrigerator from junk food and high carb foods that are not listed here. Or set aside a designated area for your low carb, keto items.
- Stock your refrigerator with fresh vegetables, protein, and keto-approved foods fruits.
- Stock your pantry with low carb foods/staples. Avoid overly processed foods. Be sure to read the food labels for hidden sugar.
Although it would cost hundreds of dollars to fully stock your keto pantry and fridge, you can get the majority of the items you'll need for $300. This would include the basic protein, vegetables, and some keto-friendly staple items.