Sample Grocery list for the Keto Way of Life!

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!

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/