The Ketogenic Diet Shopping List

When getting started on a keto diet, there are a lot of items that can help you stay on track. Here is a basic shopping list to help you stock up and increase your success with the keto diet.

The Keto Essentials

• Olive and/or Avocado oil
• Virgin coconut oil
• Unsweetened butter
• Heavy whipping cream
• Block cheese (Cheddar, Swiss, pepper jack, Havarti, Gouda)
• Eggs (organic if possible)
• Pork and Bacon
• Full sodium, thick or thin cut
• Smoked or regular (your choice)
• Brazil nuts, Macadamia nuts, Pecans, Walnuts, Almonds
• Try to avoid cashews or peanuts! (high carb content)

What to buy on a weekly basis:

 

Proteins

Have two types of protein to add variety to dinner:

• Fish (wild caught if possible)
• Salmon, mackerel, sablefish/black cod, rainbow trout, albacore tuna, pacific halibut, rock fish
• Shellfish
• Muscles, oysters, shrimp, crab, lobster, langoustine, lobster
• Poultry (aim for organic or free range)
• Chicken thigh w/ skin, drum sticks w/ skin, breast w/ skin on, chicken wings
• Ground chicken or turkey (avoid any that say lean)
• Whole oven roasted chicken w/ skin (Costco)
• Beef (aim for grass-fed)
• Ground beef (avoid any that say lean)
• Pork (aim for organic)
• Ground pork (avoid any that say lean)

Vegetables

Have 3-4 types of different types of leafy vegetables (organic is best). Anything that grows above the ground is best.

• Spinach, broccoli, cauliflower
• Lettuce (romaine, spring, avoid iceberg because it has no real nutritional value)
• Kale, brussel sprouts, asparagus, green beans, zucchini, squash, eggplant
• Peppers: bell peppers, jalapeños, serrano peppers, Anaheim, poblanos

Keto Snacks

• Pork rinds aka Chicharones aka fried pork skin
• Laughing Cow full fat cheese
• Jerky, preferably pork
• Whole hard-boiled eggs
• Bacon, of course!