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Keto Shopping List

September 23, 2016

As you prepare for your keto meal plan, it is vital that you create a shopping list to ensure you have what you need to prepare keto friendly meals.  Here is a sample list with some suggestions where you can purchase your products from.  I've included links to Amazon because if you're like me, you'd rather shop online and have it delivered.  Click on the items that are unlined to take you to the Amazon and LAPD links. If not, print this handy list and head to your local grocers!

 

FATS (The most important part of the program)

Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re getting PLENTY of healthy fats.

Avocado Oil

Butter

Cocoa Butter

Coconut Butter

Coconut Oil

Duck Fat

Ghee

Lard

Olive Oil

Macadamia Oil

MCT Oil

Palm Shortening

Red Palm Oil

Sesame Oil –very little

Tallow

Walnut Oil- very little

 

 DAIRY

Make sure there is no sugar in any of these items.

Butter (not margarine)

Full Fat Sour Cream

Kefir

Full Fat Cottage Cheese

Full Fat Yogurt

Heavy Whipping Cream

Full Fat Cream Cheese

Ghee

Raw Full Fat Cheeses

 

FRUIT

Although Avocado is considered a fruit, it is also a good fat.  It is about 2g carbs per 100g.  This is recommended in moderation.

Avocado

Cranberry

Lime

Blackberry

Olive

Raspberry

Blueberry

Lemon

Strawberry

 

Green leafy vegetables are best on this program.  Try to avoid root vegetables which tend to be higher in carbohydrates.  The lower the carbs, the better your ketosis state will be.

VEGETABLES

Arugula

Fennel

Romaine Lettuce

Artichokes

Garlic

Scallon

Asparagus

Jicama

Shallots

Bell Peppers

Kale

Seaweed

Bok Choy

Kohlrabi

Shallots

Brussel Sprouts

Leeks

Spaghetti Squash

Butterhead Lettuce

Lettuces (various)

Spinach

Cabbage

Mushrooms (all kinds)

Swiss Chard

Carrots

Mustard Greens

Tomatoes

Cauliflower

Okra

Turnip Greens

Chicory Greens

Onions

Watercress

Chives

Parsley

Zucchini

Cucumber

Peppers (All kinds)

 

Dandelion Greens

Pumpkin

 

Eggplant

Radicchio

Fermented Veggies

Endives

Rhubarb and Radishes

Sauerkraut

 

MEATS

All cuts of the animal are good to eat, but too much protein can hamper ketosis.  Be careful about over consumption of protein.

Alligator

Deer

Horse

Pork

Snake

Bear

Duck

Kangaroo

Quail

Turkey

Beef

Elk

Lamb

Rabbit

Veal

Bison

Goat

Moose

Reindeer

Wild Boar

Chicken

Goose

Pheasant

Sheep

Wild Turkey

 

CURED MEATS AND PREMADE (Check for sugar which aren’t allowed)

Sausages

Deli Meat

Hot Dogs

Pepperoni

Prosciutto

Salami

Bacon

 

 

 

 

ORGAN MEATS

Although they aren’t as popular as they were in the past, organ meats are the most nutritious of all meat.  You may eat any of the following from any approved animal.

Heart

Liver

Kidney

Bone Marrow

Tongue

Tripe

 

FISH

Buy wild caught fish instead of farm raised for optimal nutrition.

Anchovies

Herring

Rockfish

Turbot

Bass

Mackerel

Salmon (also smoked)

Trout

Cod

Mahi Mahi

Sardines

Shark

Eel

Mackerel

Tilapia

 

Flounder

Orange Roughy

Tuna (and Albacore)

 

Haddock

Perch

Sole

 

Halibut

Red Snapper

Grouper

 

 

SHELLFISH AND OTHER SEAFOOD

Albalone

Crab

Oysters

Squid

Caviar

Lobster

Shrimp

 

Clams

Mussels

Scallops

 

 

DRINKS

Be careful of hidden sugars.  All drinks should be sugar free and unsweetened

Almond Milk

Coconut Milk

Herbal and DetoxTeas

Seltzer Water

Broth (or boullion)

Club Soda

Lemon/Lime Juice (very little)

Tea

Cashew Milk

Bullet Proof Coffee

Sparkling Mineral Water

 

 

HERBS AND SPICES

Avoid sugar or MSG in your seasonings.

Allspice

Black Pepper

Basil

Paprika

Cayenne Pepper

Chili Powder

Cumin

Cilantro

Cinnamon

Cloves

Dill

Sea Salt

White Pepper

Italian Seasoning

Curry Powder

Garam Masala

Oregano

Thyme

Rosemary

Sage

Turmeric

Parsley

Nutmeg

Ginger

Cardamom

 

NUTS AND SEEDS

Almonds

Macadamia Nuts

Pumpkin Seeds

Various Nut Butters

Cashews

Pecans

Psyllium Seeds

Walnuts

Chia Seeds

Pine Nuts

Sunflower Seeds

 

Hazelnuts

Pistachios

Sesame Seeds

 

 

OTHER (INCLUDING SWEETENERS)

Mayo (made with approved oils)

Fish Sauce (check ingredients)

Pork Rinds (sugar free)

Cacao Nibs

Beef Jerky

Gelatin (as a powder or from bone broth)

Pickles

Vanilla Extract

Cod Liver Oil (Fish Oil)

Dark Chocolate (100%)

Vinegar

Xylitol or Stevia

Eggs

Monk Fruit or Lo Han Guo Sweetener

Unsweetened Shredded Coconut

Almond Flour or Almond Meal

Hot Sauce

Coconut Flour

Gluten Free Tamari Sauce/Coconut Aminos

Cacao Powder (unsweetened)

Salad Dressings made with good oils

 

 

LEGUMES

Almost all legumes are off limits, but small amounts of green beans and green peas are ok.




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