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Keto Nutrition

Keto shopping list

If you want to lose weight successfully with the Ketogenic diet, it all starts with the ingredients that you shop for.

If you have the right ingredients in your fridge and cupboard, you will find it easy to maintain the keto diet.

Buying fruit for the ketogenic diet.

One of the biggest misconceptions with dieting is that fruit is healthy and that you can consume as much of it as possible in an effort to help you lose weight.

Fruit provides a healthy nutrient source. However, consuming fruits without any portion control or knowing the calorie and carbohydrate intake can still lead you to put on body fat, and gain weight.

It is important that you know the nutritional facts around the fruit that you want to consume.

There are certain fruits that have a lower calorie density compared to others.

For the sake of the keto-friendly shopping list, we will only share the fruits that will help you achieve and stay in ketosis.

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries

Buying vegetables for the ketogenenic diet.

Similarly to fruits, vegetables can also be deceptive if you consume too much of the wrong type. You need to be able to consume fibrous carbs, which are normally leafy green vegetables.

There are others that are similar. But if they are starchier vegetables like potatoes or pumpkins, then the carb and calorie density increases.

You want to stay stocked with vegetables such as:

  • Lettuce
  • Carrots
  • Cabbage
  • Broccoli
  • Zucchini
  • Cucumbers
  • Tomatoes
  • Carrots
  • Spinach
  • Cauliflower
  • Avocado

Buying meat for the ketogenic diet.

When it comes to consuming meats, you want to consume lean cuts of the meat so that you avoid consuming the fat content in the meat.

Make sure to check the labels of the meat that you purchase to see how much fat content there is per serving of the meat. Opt for as little fat as possible (ideally less than 10%).

Seafood

Fish

There are several types of fish dishes that you can opt for.

  • Tuna
  • Salmon
  • Cod
  • Whiting
  • Sardines

When it comes to fish, it is really a matter of preference.

Then simply cook with a recipe that you like.

Poultry

Chicken

Chicken is a great meat to consume for the ketogenic diet. There are several cuts of the chicken that you can purchase and consume inexpensively, and also prepare quickly.

The best cut is chicken breast. It does cost more than other parts of the chicken.

You can also opt for chicken legs, which are inexpensive and can easily be cooked in a casserole dish or oven tray.

Depending on the cut, there’s little to no fat, no carbohydrates, and it is a clean meat to consume.

Turkey

Turkey is another great alternative to consuming chicken and provides similar benefits. So if eating chicken becomes too tiresome, you can always stock up with some turkey alternatives.

Eggs

Egg whites are great to consume on the ketogenic diet. They are a lean protein source. It’s the yolk that can cause an issue. So it is best to either buy the egg whites on their own or to buy the eggs and then separate the yolk when you decide to consume them in a meal.

Red meat

Beef

Lean cuts of beef are great. You get the dense protein source without the carbs and the fat, if you choose your beef cut correctly.

Opt for lean mince, lean beef strips, diced lean beef, lean roast cuts, or lean cooking cuts.

You will have heaps of variety at your disposal.

Lamb

You need to be careful when buying lamb since it has higher fat content compared to the other meats. You can opt to buy lamb roast cuts or lamb chop cuts, which will allow you to further trim the fat from the meat.

Coffee and tea.

You are ok to drink black coffee and herbal teas on a keto diet. Avoid consuming sugar or sweeteners with your drinks to avoid consuming excess carbs.

Additional resources

Low carb vegetables on a keto diet

Keto grocery list