Keto Grocery List: The Beginner’s Guide to Shopping Keto
Free Printable PDF for Beginners
With so many distracting foods on every grocery aisle, it’s important to have a plan in place before shopping.
This printable Keto Grocery List for beginners will help you have confidence on your first shopping trip! I created this printable list for my Keto Coaching clients as a guide to help with what to buy when they’re first starting out. A good thing to keep in mind is the majority of keto staples are often located around the perimeter of the store- proteins, dairy, fruits, and veggies. This is where you’ll want to spend most of your time.
Grab your FREE Keto Grocery List PDF for Beginners below, and let’s look at some different food categories so you can make a keto grocery list plan, and put it in action!
Proteins
Vital for a healthy keto diet, protein helps maintain muscle mass, skin integrity, and hormone production. While broccoli, almonds, and other plant based foods do contain some protein, you have to eat much larger portions to get the equivalent of animal based foods. For example a half cup of broccoli contains 1.3 gm protein, whereas a half cup of eggs (approximately 2.5) contain 15.5gm protein. Salmon, poultry, beef, and pork also pack a punch in the protein department. Just remember to buy organic and grass fed when possible!
Dairy
Cheese, yes please! With so many varieties to choose from, you’ll want to stock up on cheese. While low carb and high in fat, cheese provides you much needed protein. You’ll want to skip the milk section, (high carb) but feel free to grab a container of heavy cream, it’s perfect for your coffee! Another suggestion is unsweetened almond milk, which you can pour over some keto granola, or just drink straight out of the glass! Next, be sure to grab a couple cartons of eggs; A great protein source and less than 1 carb each, eggs are nature’s gift to keto. You can also pick up some yogurt, just make sure it’s the plain Greek kind.
Veggies
As a beginner to keto, it’s important to keep in mind that not all veggies are created equal. Some of them like squash, beets, and sweetcorn are surprisingly high in carbs. A few low carb favorites are asparagus, Brussels sprouts, cucumbers and kale. While potatoes are best avoided, there are some great “faux-tato” recipes online that use cauliflower as an alternative!
Fruits
Sadly, fruit and fruit juices are quite high in sugar. You can incorporate some however, just exercise caution. Berries are your best choice- blackberries, raspberries, strawberries, and blueberries. They are low in carbs and high in fiber! Bananas and pineapple are examples of high carb fruits, and best avoided. Overall, think of fruit as a treat to be enjoyed on occasion.
Nuts and Seeds
While nuts and seeds are a fantastic source of nutrition, there are a few things to keep in mind. Some nuts, like cashews and pistachios, have a high carb count, while macadamias and pecans are on the lower end. A couple side notes- many people tend to overeat nuts and seeds while snacking; the carbs can add up quickly. They are also high in linoleic acid which, in excess, can be inflammatory. Consider measuring the amount of nuts before eating.
Baking Flours & ‘Sugars’
Never fear, baking is (still) here! While traditional wheat flour doesn’t have a place in the keto kitchen, there are wonderful substitutes like almond & coconut. Adding a binding agent like xanthum gum will help these flours ‘behave’ more like regular flour. As for sweeteners, there are many acceptable ones that give off a sweet taste, but won’t negatively affect blood sugar! Erythritol, monkfruit, and stevia are such examples. With so many delicious dessert recipes online, you won’t even know you’re eating keto!
Follow these tips and tricks, and your keto shopping will be smooth sailing - even for keto beginners! And be sure to print off my FREE Keto Food List PDF here!
Need more assistance with your keto journey? Schedule a free consult for my Keto Coaching services: