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KETO GUIDE

Sample Grocery list for the Keto Way of Life!

12/20/2019

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Going on the Keto diet will take some changes, but once you get in the swing of things, you'll be sure to rock it!
​I keep this handy list with me, that I can add to as needed!
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Keep your carb levels in mind, but here are a few items to choose from.
 
Proteins:
Choose grass fed or organic meats. These provide anti inflammatory properties that are helpful on the keto diet.
  • Bacon: Find products without nitrates and without sugar added
  • Beef
  • Chicken
  • Duck
  • Game
  • Pork
  • Turkey
  • Cured meats: find ones without additives if possible
  • Fish
  • Anchovies
  • Calamari if not breaded
  • Haddock
  • Mackerel
  • Mussels
  • Prawns
  • Salmon
  • Sardines
  • Scallops
  • Trout
  • Tuna
  • Yellow tail fish
  • Eggs
  • Protein Powder
  • Plant based protein
 
Fruit:  please consume these with caution as the carbs can add up
  • Raspberries
  • Strawberries
  • Blueberries
  • Blackberries
  • Coconut
 
Greens: 
  • Asparagus
  • Artichoke
  • Avocado
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Garlic
  • Kale
  • Lettuce
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Radishes
  • Spaghetti Squash
  • Spinach
  • Tomatoes
  • Zucchini
 
Fat:
  • All animal fats
  • Avocado oil
  • Butter
  • Coconut cream
  • Coconut milk
  • Coconut oil
  • Olive oil, extra virgin
  • Ghee
  • Heavy whipping cream
  • Macadamia nut oil
  • Mayonnaise, homemade if possible or made with olive oil avocado oil
 
Seeds and nuts:  be cautious as the carbs can add up!  Small amounts only.
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Almonds
  • Brazil nuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Macadamia nuts
 
Drinks
  • All tea without milk but cream is allowed
  • Coffee with cream or butter not with milk
  • Sparkling flavoured water without sugars
  • What are
  • Water with flavour enhancers without any sugars
 
Sweeteners:
  • Erythritol
  • Xylitol
  • Stevia
  • Monk fruit
  • Dark chocolate with no sugar added
 
Dairy: Most Full fat cheeses are fine
  • Blue cheese
  • Butter
  • Cheddar
  • Cream
  • Cream cheese
  • Feta cheese
  • Parmesan cheese
  • Swiss cheese
  • Mini Bell
  • Gouda
  • All other high fat cheeses
 
Flour:
  • Almond flour
  • Coconut flour
  • Hazelnut flour
  • All other nut flours
 
Condiments
  • Mustard without added sugar
  • Ketchup: sugar free
  • Hot sauce
  • Gluten free soy sauce
  • Vinegar, try coconut vinegar, it’s fabulous!
  • Lemons and Limes for flavour
  • Rao Spaghetti sauce
  • Salad dressings, full fat, without sugar or honey.
​
Check out my Keto Pinterest board for lots of healthy Recipes divided into sections!
https://www.pinterest.ca/jilsoniainteriordesigns/keto-yummy-recipes/

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    Author

    Jil McDonald
    ​I've lost 100 lbs on Keto and I'm happy to help you!

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