Keto shopping list
Keto shopping list[edit | edit source]
When you go out shopping, keep this list with you so you know what to look for. This list is organized by each section such as keto friendly vegetables, fruits, meats, oils, fish, nuts, drinks, spices, dairy such as cheeses, cream, pickled items, salad dressings and even alcoholic beverages etc.
Tips for shopping for keto friendly foods[edit | edit source]
Create a list of foods and beverages you will need to buy to make the meals in your weekly keto diet plan. Don’t forget to include foods like low carbohydrate fruits, vegetables, and meats, and fatty fish. Always go for full fat, rather than reduced fat or low fat. Avoid milk but cheeses are protein so you can buy these.
- Find fruits and vegetables in the produce section, frozen foods and in the canned and pantry food aisles.
- Buy “in season”, low carbohydrate, organically raised produce.
- Try buying canned. Avoid fruit juices as they are very starchy.
- Find protein foods throughout the entire store. They can be found in the fresh meat case, frozen foods section, dairy case, and canned and pantry food aisles.
- Seafood doesn’t have to be expensive. Try buying canned tuna, salmon, or sardines.
- Drink water instead of buying sodas or other sugary drinks.
- Save time, money and calories by skipping the chip and cookie aisles.
- Choose the checkout lane without the candy, especially if you have kids with you.
- Look for extra virgin olive oil, MCT oil and other healthier polyunsaturated fatty acids.
Keto friendly list of vegetables[edit | edit source]
More keto friendly greens and vegetables[edit | edit source]
Look for low carbohydrate load, low glycemic load, organic greens and vegetables.
Keto friendly fermented vegetables[edit | edit source]
Keto friendly list of fruits[edit | edit source]
Mostly, look for berries, avocado, lemons, olives and melons like cantaloupe.
Keto meats and eggs[edit | edit source]
When it comes to eggs, look for pastured eggs or eggs from free range chickens with the skin on to keep the fat in it. While choosing the meats, seek organic, grass fed or pasture raised meats as opposed to grain fed ones and go with the white meats such as chicken or turkey more than the red meats.
* Eggs
Keto organ meats[edit | edit source]
Keto cured and premade meats[edit | edit source]
Keto friendly fish[edit | edit source]
The fattier fish like Salmon should be preferred.
Keto shellfish[edit | edit source]
Keto friendly herbs and spices[edit | edit source]
Keto friendly oils, butter and other fats[edit | edit source]
Keto friendly nuts and seeds to buy[edit | edit source]
Beware of the portion size as nuts are calorie dense, and some nuts such as cashews are high in carbohydrates.
Keto friendly drinks / beverages to shop[edit | edit source]
Keto friendly caffeinated beverages[edit | edit source]
Keto friendly dairy items to buy[edit | edit source]
other keto friendly items[edit | edit source]
Keto friendly salad dressings[edit | edit source]
Keto friendly alcoholic beverages[edit | edit source]
- Rum
- Vodka
- Gin
- Tequila
- Whiskey
- Red wine dry ones only
- White wine dry ones only
- Light beer once a while
Drinks to avoid on a keto diet[edit | edit source]
- Margarita 1 cup (240 ml) 13 grams
- Bloody Mary 1 cup (240 ml) 10 grams
- Whiskey sour 3.5 ounces (105 ml) 14 grams
- Sangria 1 cup (240 ml) 27 grams
- Piña colada 4.5 ounces (133 ml) 32 grams
- Cosmopolitan 3.5 ounces (105 ml) 22 grams
- Regular beer 12-ounce (355-ml) can 12 grams
Also see[edit | edit source]
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