Written by Angela Reviewed by Daniel

Printable Keto Grocery List (Everything You Need for a Week of Easy Meals!)

If you’re at the stage in your keto journey where you’ve done some research and maybe even bought one or two keto cookbooks, you might be wondering exactly what foods you should be buying. Some people say that the keto diet is so restrictive that you won’t be able to stick with it for very long.

But that’s not true, it’s just certain foods that contain high carbohydrates (carbs) that are restricted. However, as a beginner keto follower, it can be difficult to know where to start. Which is why we’ve put together this beginners keto shopping list.

It will guide you through all of the best foods to put in your shopping basket to get your body in the right metabolic state for keto to work. Keep reading to find out more.

Understanding Ketosis

The keto or ketogenic diet works by getting the body to burn fat as a fuel rather than glucose (as it does on a diet rich in carbs). To do this you need to seriously reduce the amount of carbs you consume and seriously increase the amount of fat you eat.

Once the body realises that carbs are off the menu, it starts burning fat instead and this metabolic state is known as ketosis. The liver produces ketones as a byproduct which can be measured in the blood or urine.

It’s only while the body is in ketosis that you can lose stored body fat and weight.

Understanding Net Carbs

Many keto followers track net carbs (total carbs minus fibre and sugar alcohols) rather than total carbs. This can help you stay within your daily carb limit while still including fibre rich foods like leafy greens.

Food Shopping Tips For Keto Followers

We understand that you just want to get straight into finding out what to buy at the shops when sticking to a keto diet. But if you’re new to this way of thinking (and dieting) these tips will help you to make sure that you buy the right low carb, high fat foods to get you into and keep you in ketosis.

They’ll also prevent you from buying food that’s not allowed or considered non keto friendly. Which prevents food waste and saves you money in the long run.

Before You Shop, Plan Your Meals

If you go straight to the supermarket without knowing what you’re going to eat during the week it can lead to two outcomes;

You won’t get enough food and feel hungry
You’ll buy too much food and have to throw it away

The best way to avoid both of these outcomes is to take the time to sit down with a meal planner (or notepad) and do a little research either in your keto cookbooks or online and find keto friendly recipes.

Sort out enough recipes to keep you going through the next seven days and make an exact note of all of the ingredients you’ll need to put them together. Think about your breakfasts, lunches and evening meals and any snacks you might want to eat between meals.

Keep Away From Processed Foods & Buy Natural Whole Foods

We live in a time where you can buy all manner of processed foods that all claim to be keto friendly. But just because it says keto friendly on the label, doesn’t mean it’s a healthy choice.

A quick glance around a typical supermarket reveals any number of processed keto friendly snacks like;

Keto protein shakes
Keto bars
Keto wraps
Keto bread

These products are probably low in carbohydrates, but most likely packed full of refined or artificial ingredients with hardly any nutrients that you’ll need to maintain your health. Nutrients like fibre, vitamins and minerals.

You should be loading your basket with healthy whole foods like;

Meat
Poultry
Fish
Eggs
Keto friendly vegetables
Nuts
Seeds
Fats (oils)

If you stick to all natural products and produce keto friendly meals, you’ll get into ketosis and stay there.

Get Familiar With The Foods To Avoid

Supermarket shopping can be the downfall of any diet and the keto diet is no exception. There’s so much temptation on those shelves that all of your keto dreams can be shattered.

To combat this you need to be familiar with those foods that should be strictly off limits which include;

Fruits with too much sugar or carbs
Like bananas, apples, pears, oranges, tangerines, pineapples etc
Foods containing too much starch
Bread, muffins, bagels, cakes, rice, pasta, potatoes, root vegetables, legumes, oats, wheat flour,
Vegetables containing too many carbs
Potatoes, sweet potatoes, carrots, parsnips, swede, etc
Processed cooking oils
Vegetable, sunflower, rapeseed etc
Diet & low fat products
Yogurts, milk, margarine etc
Syrups and sugars
Sugar, honey, maple syrup, golden syrup, agave etc

Hidden Carbs To Watch Out For

Some packaged foods, even those labelled “low carb” or “keto,” can contain hidden sugars and starches. Always check labels for ingredients like maltodextrin, dextrose, and modified starch.

Budget Friendly Keto Tips

There are a number of ways to save money while living a keto lifestyle. You can buy keto friendly items in bulk to save money, load up on storable keto friendly foods when they’re on offer.

Or buy frozen vegetables when fresh are out of season and cost more. Plus selecting cheaper cuts of meat like chicken thighs instead of chicken breast can make keto much more affordable.

Keto Friendly Shopping List

Let’s get on with our keto friendly shopping list, we’ll start with meat and fish;

Meat & Fish

You can eat most types of meat and fish because they are low carb and therefore suitable for the keto diet. Having said that, you don’t want to get too much and have to waste it. We suggest planning your meals in advance to make sure you only buy exactly what you’re going to use. You can choose from the following;

Bacon
Minced beef
Ribeye steak
Chicken
Chicken thighs
Cod fillets
Haddock fillets
Salmon
Mackerel
Anchovies
Crab
Squid
Oysters
Mussels
Shrimp
Tuna
Trout
Turkey
Venison
Veal
Goat
Lamb
Minced lamb
Pork
Sausages

Fruit & Vegetables

Once you start to reduce your carbohydrate intake, you can easily reduce your fibre intake as well. To keep your digestive system working properly, we recommend eating a selection of non starchy vegetables including;

Avocado
Lettuce
Blackberries
Blueberries
Strawberries
Raspberries
Broccoli
Cabbage
Cauliflower
Celeriac
Leafy greens
Cherry tomatoes
Tomatoes
Chillies
Courgettes (zucchini)
Aubergine (egg plant)
Cucumber
Garlic
Ginger
Kale
Olives
Swiss chard
Green beans
Lemons
Limes
Mushrooms
Onions (in small quantities)
Spinach
Rocket (arugula)
Bell peppers

Remember that starchy vegetables like root vegetables and potatoes and sweet corn are high in carbs and should be avoided.

Nuts & Seeds

Most nuts and a few seeds are keto friendly, but check your portion size to keep within your daily carb amounts. You can eat;

Brazil nuts
Pecan nuts
Macadamia nuts
Hazelnuts
Walnuts
Chia seeds
Flax seeds
Pumpkin seeds

Dairy

Even though you should avoid milk on a keto diet, there are a number of keto friendly options you can use instead as well as other dairy products. Including;

Almond milk
Coconut milk
Eggs
Cheese
Cheddar, feta, mozzarella, parmesan, brie
Double cream
Single cream
Greek yogurt
Sour cream
Butter

Oils & Fats

There’s a large emphasis on fats on the keto diet. In fact good fats should make up the largest portion of your diet. You can use many healthy fats including;

Butter
Ghee
Lard
Tallow
Avocado oil
MCT oil
Olive oil
Coconut oil
Sesame oil
Almond oil
Walnut oil

Herbs & Spices

Just because you’re on a diet that restricts certain foods, it doesn’t mean you need to lose out on flavour. There are a large number of spices and herbs that you can consume on a keto diet including;

Coriander
Cumin
Chilli flakes
Mint
Basil
Thyme
Dill
And many more

Dried & Canned Goods

There are many cupboard staples that can be used while still remaining in ketosis. They include;

Almond flour
Coconut flour
Cocoa powder
Arrowroot powder
Canned coconut milk
Canned fish
Sardines, tuna, anchovies, pilchards
Sauerkraut
Olives
Nut butters
Peanut, cashew, almond
Yeast flakes
White vinegar
Vanilla extract
Stock cubes

Storage & Meal Prep Tips

When planning keto friendly meals for the week ahead, it’s a good idea to;

Store fresh meat and fish in portioned freezer bags
Batch cook meals like soups and stews to save time during the week
Keep keto snacks prepped in the fridge for easy access

Keto Friendly Snack Foods

So far we’ve been concentrating on ingredients for main meals, but there will be times when you’ll need a quick snack to see you through. Instead of reaching for a processed snack, try one of the following;

Hard boiled eggs
Slices of cheese
Slices of bacon
Fat bombs
Beef jerky
Pork rinds

Beverages

Let’s look at what you can drink while remaining in ketosis;

Black coffee
Green tea
Black tea
Water (it’s important to drink plenty of water to keep hydrated)
Unsweetened almond milk
Unsweetened coconut milk
Bone broth
Sugar free electrolyte drink
Keto collagen powder
Keto whey protein powder

Print This Off:

Would you like a printable version of this keto grocery list to take with you on your next shopping trip? Click the link below the image:

Download Print quality PDF

Over To You

Transitioning to a keto lifestyle doesn’t have to be complicated, and with this comprehensive shopping list, you’re well on your way to preparing delicious, low carb meals with ease. Remember to plan ahead, choose whole foods, and stay mindful of hidden carbs to maximise your results.

Don’t forget to share this with your socials so all your friends can get a keto friendly shopping list as well.

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