Ketogenic Diet Shopping List

For most people, keto is a major lifestyle change and it can be quite confusing and overwhelming. Figuring out what to buy, can take quite some time. A lot of us who have been on this low carb way of eating for a while will probably recall those early days where we were stood in the supermarket reading packet after packeting, sighing and putting it back on the shelf as we realised it wasn’t keto-friendly. To help you avoid having to suffer going through that, I have put together a beginner shopping list to make the transition from a high carb lifestyle to a low carb one even easier.

Keto Vegetables

Spinach Asparagus Eggplant/Aubergine Broccoli Cauliflower Brussel Sprouts Bell Peppers Green Beans Bok Choy Cabbage Celery Kale Swiss Chard Romaine Lettuce Cos Lettuce Rapini / Broccoli Raab Radishes Celeriac Jicama Konjac Daikon Radish Okra Mushrooms Butternut Squash Swede/Rutabaga Turnip

Keto Fruits

Avocado Tomato Strawberries Blackberries Blueberries Raspberries Lemon

Keto Meat & Fish, and eggs

Any meat and fish that is plain, is keto-friendly. But if living in a country that feeds animal hormones, such as the USA, if you can afford to do so then buy organic. If you live in an EU country, you do not need to worry about this. But if you can afford to do so, buy grass fed. You’ll also want to make sure your meat has a higher fat content, or add fat into it through keto-friendly oil and butter when cooking. Do not buy lean versions of meat products. This is actually great for your wallet, as lean versions are normally more expensive. If buying burgers, look for 100% beef burger – check the ingredients. You do not want any additives such as potato starch, rice flour, maize flour, oat flour, or any sugar. If buying sausages, you’d want 97%+. If you are in the UK, or a country with an M&S food chain look out for their 97% Pork Sausages as these only contain keto-friendly ingredients! They also taste pretty good. Avoid anything with additives like potato starch, rice flour, maize flour, sugars etc. The above for burgers & sausages applies for every meat product except those that have been cured. Curing is done using sugar, but this sugar doesn’t really have any effect on your blood sugar as it is really minimal. Just check the nutritional values to make sure there isn’t any sugar content shown, and you’re all good! Examples of products that get cured: bacon, prosciutto, jamon, salami, chorizo, coppa, culatello and other deli meat. Eggs are a great way of getting in some protein, fat and essential vitamins such as Vitamin D (which a lot of people lack).

Keto Cooking Ingredients

You might want to get into creating alternatives to the carb-loaded baked goods. You can find tons of recipes on my site to help you get into it. Here’s a list of ingredients I always keep stocked in my cupboard for things like baking, making chia pudding, battering food etc : Almond flour/ground almonds (Almond flour is preferred, but ground almonds are a lot cheaper and easier to find) Coconut flour Ground Psyllium husks Ground Linseed/Flaxseed Keto friendly sweeteners such as erythritol, stevia, monk fruit, or xylitol (Do not use xylitol if you have a dog). Gluten-free baking powder Xanthum Gum (found in the gluten-free section) Unflavoured Liquid Stevia, and the flavoured versions if want Apple cider vinegar with the mother – I use this for cookin things like tortilla wraps, some people drink it Miso – for soup stock Herbs and spices – make sure they’re not mixes which contain sugar. Sesame seeds Peanut flour (for dusting baked goods, on chocolate, adding to Asian dishes)

Keto Oils

Coconut oil (preferably extra virgin) Avocado Oil Extra virgin olive oil Sesame oil & Toasted sesame oil MCT Oil – For bulletproof coffee but also for baking and cooking MCT Oil Powder – alternative to the oil for bulletproof coffee Butter

Keto Dairy, and dairy alternatives

Remember to always check any dairy alternative milk products for maltodextrin. Some supermarkets, such as Aldi and Sainsbury’s add maltodextrin to their own brand milk! Double/heavy cream Coconut cream (If dairy free, this is the alternative to double/heavy cream) Butter Unsweetened almond milk Unsweetened coconut milk Full fat coconut milk (normally tinned, used for cooking) Unsweetened macadamia milk Unsweetened hemp milk Unsweetened cashew milk

Keto nut butter

On keto, you can enjoy peanut or almond butter that is made from 100% peanuts/almonds – or virtually 100% with only some added seasoning like salt. Crunchy versions have fewer carbs that smooth versions, so if you like crunchy then use that over smooth. Below are some brands I recommend

UK Keto Nut, Peanut and Almond Butter’s

Pip & Nut Almond Butter Meridian Smooth Almond Butter Bulk Powders Smooth Almond Butter Nutural World Smooth Almond butter My Protein Almond Butter Crunchy Biona Organic Almond Butter Smooth Bulk Powders Natural Roasted Peanut Butter Crunchy Meridian Natural Crunchy Peanut Butter with salt Meridian Natural Crunchy Peanut Butter without salt Pip & Nut Smooth Peanut Butter Pip & Nut Crunchy Peanut Butter Whole Earth Original Peanut Butter Crunchy (my favourite) 

USA Keto Nut, Peanut and Almond Butter’s

Perfect Keto Nut Butter Snack Whole Foods 365 Organic Almond Butter Classic Almond Butter by Justin’s, 365 Everyday Value, Cashew Butter Creamy 365 Everyday Value, Peanut Butter Crunchy, 365 Everyday Value, Organic Creamy Peanut Butter Fix & Frogg Gourmet Smooth peanut butter Spread The Love NAKED Organic Peanut Butter  

Keto Chocolate

Being on keto doesn’t mean you cannot have chocolate. Below are some keto-friendly chocolate. In the US, most people use Lily’s (As pictured below), plus some other brands are good like Lindt and Montezuma. In the UK, we have access to brands like Montezuma, Lindt, M&S own brand. Lily’s Chocolate Bars Lily’s Chocolate chips Lilys Premium Chocolate chips    Montezuma’s Absolute Black Dark Chocolate  Eating Evolved Primal Chocolate No Added Sugar  Lindt 90% Dark Chocolate (My favourite) Lindt Excellence 99%   And that’s it! While this list is quite long, you don’t need to buy everything. Start out with the meat, veg, and fruit and go from there. If you’re on a limited budget, I recommend not bothering with keto-versions of baked goods, as they’re not cheap to make. Stick with meat, fish, veg, fruit (especially avocado) and you’ll see your health improve. [pinterest-image message=” Wondering what you need to eat on the keto diet? Confused about what to shop for? Then you need this free keto guide! This guide contains everything you’ll want to buy on the keto way of eating. #keto #ketogenic #ketoguide #lowcarb #lowcarbguide #ketoix” align=”center” image=”https://eb326z6qbpm.exactdn.com/wp-content/uploads/2019/05/what-to-eat-on-keto_.jpg”]