Keto Diet Shopping List

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Keto Diet Shopping List
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Keto Shopping List Updated for 2020! 21 Keto
Staples
Use this Keto Shopping List next time you go
shopping and stop guessing at the grocery store.
These are the 21 keto staple foods you need to
get started on your health journey, so read
through and take notes. Planning is everything
when it comes to your diet, and you would know
how to make a killer weight loss plan if you took
the Million Pound Mission Bootcamp on The Curve.
Whether it's planning your keto cheat strategy
for an upcoming social event or meal prepping for
the work week, Adam Schaeuble has the
answers. Keto Grocery List One of the best plans
you can make is a keto shopping list. Pretty soon
you will memorize this list, knowing which foods
make you feel the best and fill you up the
longest on your keto diet. Let's get started. 1.
Butter This might come as a shock to you, but
butter is actually a health food. That's right.
You've been lied to your whole life. Butter has
adequate amounts of all of the fat-soluble
vitamins as well as CLA. In America, butter is
often the most widely available form of quality
animal fat. Some good brands to look for at your
local grocery store are Kerrygold, Vital Farms
and Organic Valley. If you're looking for a
dairy-free alternative to butter, see if you can
find some ghee. Ghee is clarified butter which
means the milk solids have been removed, so it is
suitable for a dairy-free diet. Our favorite
brand for ghee is 4th Heart. Keto Shopping Tip
A deeper colored butter means it is more nutrient
dense. Butter will be dark yellow or even orange
if the cow is pastured on nutrient-dense grass,
rich in carotene. 2. Coconut Oil Coconut oil
is high in saturated fat which makes it suitable
for cooking with, and it comes with a long list
of proven benefits. This oil will go through
varying degrees of processing so you will have
some decisions to make in the grocery store. Look
for virgin, unrefined or cold-pressed.
Cold-pressed is the least processed form, but it
will also have the strongest coconut taste. If
you prefer a more mild tasting oil, you may want
to opt for refined coconut oil. Our favorite
brand is Nature's Way.
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3. Lard or Tallow
We always prioritize animal fats over plant fats
as the foundation of our diet, so we are big fans
of lard and tallow. Lard is the rendered fat from
pork and tallow is the rendered fat of ruminant
animals like beef and lamb. The low
polyunsaturated fat content of tallow makes it
our preferred fat for cooking with. Whenever
buying animal fats, quality will be more
important than when buying plant fats, so take
some time to seek out high quality sources. Our
favorite brand is Epic Beef Tallow.
4. Avocados Avocados are the perfect keto food.
They are an instant high-fat side dish that takes
no time to prepare. We always have a bunch on
hand for when we don't feel like cooking a
complex side dish. Keto beginners will get
confused about the carbs in avocado. They do
contain a high amount of carbs, but they also
contain a high amount of fiber which can be
subtracted when calculating net carbs. A medium
avocado will only have around three grams of net
carbs. Keto Shopping Tip Avocados have a high
amount of potassium which can help when starting
a keto diet and combating the keto flu.
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5. Nuts
Nuts are great for snacking on when you start the
keto diet. Just about all nuts are keto-friendly
in moderation. It can be hard to control your
consumption of these tasty morsels when they're
salted, roasted, and pre-shelled, so use portion
sizes. Refer to the graphic below for specific
carb counts. There's even some interesting
studies that show nut consumption is associated
with lower rates of type-2 diabetes. If nuts are
hard for you to digest, check out our Ancestral
Recipes course on The Curve and learn how to soak
and dehydrate nuts. This process eliminates
anti-nutrients.
Keto Shopping Tip Aside from just picking up
assorted low-carb nuts, see if you can find nut
flours like almond flour, peanut flour or coconut
flour. You can use these to make keto bread and
desserts.
6. Heavy Cream
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If you're a coffee lover, then this has to make
it on your keto diet shopping list. Instead of
using that low-fat, flavored, creamer you're
probably used to, try using heavy cream and some
flavored stevia. Or make a Homemade Keto Creamer
and use it through out the week.
7. Cheese Just about everyone loves cheese and
it definitely has its place in a keto diet. With
cheese, it is important to seek out quality
options because the cheapest options are really
devoid of nutrition. We always look for cheese
made from raw milk. This can be found at most
grocery stores in the United States nowadays.
Just look for the words "raw" or "unpasteurized"
on the ingredients list. 8. Beef Beef is our
favorite protein source primarily because it has
a higher fat content than chicken, fish and most
cuts of pork. This makes hitting your keto macros
a little easier. An added benefit is that beef
has the most bio-available form of iron in high
amounts. Check out this handy guide for selecting
the most cost effective cuts of steak if you're
trying to do keto on a budget!
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Pro Tip 80/20 ground beef is one of the most
cost effective foods you can buy. For only a few
bucks a pound, you can get a large quantity of
calories and nutrients. 9. Chicken Since 1960,
per capita chicken consumption has increased by
over 400. Needless to say, chicken is one of
America's biggest staple foods. Most people will
favor chicken breasts over thighs and drumsticks
because we've been incorrectly told leaner meats
are better for us. On a keto diet, you're going
to want to opt for the fattier cuts. Not only are
they cheaper, but they taste a lot better too. If
you're looking for new chicken recipes, try the
most popular one on our blog - Keto Butter
Chicken. 10. Pork If you don't like bacon,
this might not be the right diet for you. While
pork is tasty it also comes along with a strong
nutrient profile, most notably in B vitamins. Pro
Tip Buying bacon can be confusing since most of
them are cured using sugars. If you're willing to
pay a premium, you can find sugar-free bacon in
most grocery stores these days, but we personally
don't mind buying bacon with a small amount of
sugar. 11. Fatty Fish Fish and other seafood
is important for providing omega-3 fatty acids
which most Americans are not getting enough of.
Some of the highest fat fish are salmon,
mackerel, sardines and herring. We like to make
sure to get at least one serving of seafood per
week at a minimum and typically more like 23
servings.
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low-quality omega-3
Enzymes in the liver must convert ALA into
beneficial EPA and DHA. This requires a lot
of energy and less than 15 percent gets
converted. ALA is the omega-3 found in
mainly plant sources
high-quality omega-3
The majority of research on the health benefits of
Omega-3 has surrounded EPA and DHA. One of the
main benefits being reduced inflammation. These
0mega-3s are mainly found in animal sources.
kETO CONNECT
Source www ods.od.mh.gov
Keto Shopping Tip If you're looking for travel
snacks that are packed full of nutrients, then
pick up some canned fish like sardines, tuna,
salmon, clams and oysters. Be sure to check what
kind of oil they are canned with. Look or olive
oil and try to avoid soybean oil.
12. Eggs Eggs are another budget friendly food
that are packed full of nutrients. They are rich
in choline, which most Americans do not get
enough of. Four Eggs can cover the daily choline
needs. What type of eggs should you buy?
Typically the more you pay the higher quality the
eggs will be, so do the best you can. One way to
save money on high quality eggs is to get them
from a local farmers market instead of the
grocery store. That way you'll save a few dollars
per dozen of pasture-raised eggs. Our favorite
brand at the grocery store is Vital Farms. Pro
Tip As with butter, the darker colored yolk
indicates a higher concentration of
nutrients. 13. Almond Butter
Almond butter and most other nut butters are
great for a treat once in a while. If you're
doing a keto diet for weight loss, you may want
to avoid these calorie-dense, highly palatable
foods. The secret
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when buying nut butters is to look at the
ingredients list on the back. The only
ingredients you should see listed is the type of
nut and salt. The cheaper brands like JjF and
Skippy will have sugar added. We don't want that!
14. Blackberries
When including fruit in your keto diet, you have
to be selective or the carbs can start to add up.
Low-sugar berries are going to be your best
low-carb fruits. Berries are full of antioxidants
and can bring a refreshing flavor to a keto diet.
One of our favorite after-dinner snacks is
berries and cream.
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Pro Tip Buy fresh berries when they are in
season and freeze them. The only time we buy
fresh berries at the grocery store is when they
are in season, otherwise we will go with the
berries from the frozen section.
15. Raspberries Raspberries are a good keto
diet snack, coming in at 7g of carbs per cup. As
with all berries, they are high in antioxidants
and flavonoids, but more importantly they are
delicious! 16. Broccoli Broccoli is one of our
favorite vegetables for a keto diet because it
really soaks up all of the fat we cook it in.
We'll usually use butter to give the broccoli
some flavor, which makes it easy to hit our fat
macros for the day. Not to mention, broccoli is a
good source of minerals and fiber. 17.
Spinach It is a good idea to pick up your
favorite type of leafy green vegetable on your
first keto shopping trip. Kale, collard greens,
cabbage and spinach are all good options. We like
spinach because it is among the most nutrient
dense vegetables and contains high amounts of
minerals. It's great for mixing into salads and
omelettes. Pro Tip Find out what type of
vegetables grow local to your area and prioritize
those. We live in Georgia so we will often choose
locally grown collard greens over spinach. Even
if you're at a grocery store like Publix, Kroger,
or Whole Foods they will usually have some local
brands. 18. Asparagus Interestingly, asparagus
is one of the only wild plants that we still
consume en masse today. It also pairs nicely with
a perfectly cooked steak, and for that reason we
eat quite a bit of it. A cup of asparagus only
has around 2g of net carbs.
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19. Brussels Sprouts The carbs in Brussels
sprouts can add up quickly, but they are so tasty
we had to include them on this list. If you're
not familiar with how to prepare them we have a
super flavorful recipe that you have to try.
Brussels sprouts contain around 8g of net carbs
per cup, so keep that in mind when formulating
your meals. 20. Cauliflower
Cauliflower is truly the wonder food of the 21st
century. We turn it into pizza crusts and rice to
make healthier versions of the foods we love.
It's high-fiber content allows cauliflower to be
shaped into a variety of healthy dishes that may
help you stick to a keto diet, while eating all
of your favorite
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foods. Cauliflower is rich in minerals and
antioxidants which make it a nutritious
substitution for grains. 21. Dark
Chocolate Chocolate lovers, you're in luck. Dark
chocolate is the perfect ketogenic sweet treat
after a long day. When buying chocolate you have
two options. You can stick with high cocoa
percentage chocolates, all the way up to 100
(although 85-95 will be more palatable). The
other option you have is chocolates that are
sweetened with keto friendly sweeteners. The most
common brand of these chocolate is Lily's, but
there is a few others such as Choc Zero and Choco
Perfection. Pro Tip Dark chocolate may take some
getting used to since the stuff we eat these days
has lots of milk and sugar added to it. Try
starting at 70 dark chocolate and work your way
up. Anything above 85 is going to be low enough
in carbs to include regularly in your keto
diet. A Full Keto Day of Eating
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Now that you have all your grocery items, it's
time to plan your meals for the week so you have
an idea of how much to buy. Here is an example of
a typical day of keto meals using our keto diet
shopping list.
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Keto Diet Shopping with KetoConnect
If you need ideas for certain stores in
particular, take a look at all of the keto
grocery shopping lists we have for different
stores. We even have videos showing you some of
our favorite purchases from grocery stores across
the united states like the one below we filmed at
Costco. Costco Keto Shopping List Almond
Flour - Kirkland Brand is the cheapest option for
this keto baking staple. Sardines - High in
Omega-3 fatty acids. Powdered Bone Broth -
All the bone broth benefits for just 1 per
packet. Protein bars - Costco protein bars
are keto friendly and cheaper than Quest bars.
Cheese Crisps - Costco carries Moon Cheese and
Cello Whisps, our favorite travel snacks. Click
here for more info on shopping keto at
Costco. Trader Joe's Keto Shopping List
Bacon Ends and Pieces - Great fat content.
Mahi Mahi Burgers - Only one carb per burger and
delicious! Nuts - Low prices! Sunflower
Seed Butter - The best alternative to nut butters
and perfect for fat bombs. Pre-Cooked Pork
belly - Delicious and easy to make. Just heat it
up and serve. Click here for more info on what
NOT to buy at Trader Joe's
Whole Foods Keto Shopping List Grass-fed
Marrow Bones - Great for making bone broth.
Kelp Noodles - Crunchy keto noodles for asian
style salads. Primal Kitchen Mayonnaise -
Made with avocado oil, not refined vegetable
oils. Marinara Sauce - Victoria Vegan and
Rao's Sauces are both low-carb and tasty.
Zevia - We drink these all the time. Sugar-free
and no artificial colors. Click here for more
info on what NOT to buy at Whole Foods. Sprouts
Keto Diet Shopping List Keto Yogurt - Kite
Hill is a great low-carb brand of yogurt.
Keto Baking Supplies - Great deals on chocolate
chips, flours, and sweeteners. Low-Carb
Chips - We love Quest Chips as a late-night snack
or for munching on the road. Keto-Friendly
Chocolate bars - Our favorite is Lily's! Click
here for more info on what NOT to buy at Sprouts!
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Publix Keto Shopping List
Whipped Cream - Great for when we're in a
pinch and need whipped cream. Little Chorizo
Sausages - The brand is called Quijote Chorizos
Caseros and we love them as a movie snack.
Real Good Foods Products - Publix carries
keto-friendly frozen foods like pizza and
enchiladas. Low-Carb Ice Cream - Their best
keto option is Enlightened brand. Click here for
more info on shopping keto at Publix! Walmart
Keto Diet Shopping List Duke's Sausages -
Our favorite flavor is Original. Mac's Pork
Rinds - Cheapest and tastiest. We like the
barbecue flavor. Adobo Peppers - Essential
to our favorite mexican shredded chicken
recipe. Chicken Thighs - We prefer thighs
over breasts for the higher fat content.
Baker's Chocolate - Great for fat bombs,
snacking, and baking. Click here for more info on
shopping keto at Walmart! Aldi Keto Shopping
List Babybel Cheese - These little cheese
snacks are great for on-the-go keto.
Avocados - Our favorite fatty fruit. Lemons
- Great for cooking with chicken and fish.
Heavy Whipping Cream - An essential for many of
our keto baking recipes! Flaxseeds - The
main ingredient in our Pumpkin Flax Crackers. In
Summary Choose a high quality fat source and
make it a staple of your diet. Buy fattier
cuts of meat over leaner cuts like chicken breast
for a better keto macro ratio and cheaper
prices. Have snacks on hand like nuts,
cheese and dark chocolate, especially when first
starting a ketogenic diet. Prioritize
seasonality and where the food was grown/raised
when possible.
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