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Keto Grocery List - Ultimate List For Beginners
Ultimate Keto Grocery List for Beginners
Jump into the keto diet with these versatile staples
The hardest part of anything is starting. You're familiar with the basics of what is keto diet, the ultra-low-carb diet paired with high fat intake to guide your body into a state of fat-burning ketosis, bringing weight loss and myriad health benefits without starving yourself.
This, of course, sounds wonderful. But if you want to get into eating keto, you'll have to change how you shop: loading up on healthy fats, calculating net carbs, and cutting out many items common to a typical American diet isn’t easy, but Kevin’s is here to guide you toward great ingredients with our time-saving entrees.
We've got you covered. With this easy keto diet shopping list, a trip to the grocery store will be less puzzling and more exciting, with fantastic keto-friendly foods combined effortlessly into delicious recipes.
So dive in and let us guide your first (or hundredth) keto grocery list.
Macros: guidelines for keto foods
Before we address the specific items in your keto shopping list, let's cover the macros, the proportions of different food groups we'll be fulfilling.
70% fat - healthy fats, that is
That's right, your fat macros are critical to the ketogenic diet; it's where the majority of your calories come from when in ketosis.
However, not all fats are made equal. We're looking for unprocessed fats, like the poly- and monounsaturated fats in plants and fish, or the saturated fats found in beef and pork (consumed in moderation). Transfats and other highly processed fats should be avoided at all costs. Kevin’s uses the excellent fat found in coconut milk, ghee, and high oleic sunflower oil
25% protein
Importantly, this is about the same proportion recommended in a healthy but non-keto diet. The ketogenic diet is a moderate-protein dietary plan.
5% carbohydrates
Aim for zero and be ok with missing a little. It's nearly impossible to cut every carb from a diet, but we're looking for 30-50 grams of net carbs per day, max.
Check our perfectly balanced Chicken Marsala:
Tender chicken breast strips paired with a rich Marsala wine sauce made with mushrooms, garlic, and thyme.
Chicken Marsala
Ketogenic diet shopping list
Time for the main course. Here's a balanced, versatile keto diet grocery list, for your next trip to the store.
Fats: dairy, oil, etc.
The backbone of your keto food list.
Olive oil
A staple in Mediterranean cuisines, olive oil improves many dishes.
Coconut oil
Another great oil, for cooking, dressings, and more!
Avocado oil
Lard or tallow
Fats with a high smoke point, which makes them great for cooking!
Heavy cream
Versatile and delicious.
Sour cream
Cheese
So many options it'll make your head spin. The harder the cheese, the fewer carbs, but experiment to find some varieties you enjoy. Cottage cheese or cream cheese can be added to a smorgasbord of other dishes.
Milk (or its substitutes)
Full-fat dairy milk is great, or go for coconut milk, almond milk, or another low-carb dairy substitute!
Greek yogurt
High in protein and great fats, make sure you avoid the options with added sugars.
Vegetables (and the odd fruit)
You'll have to avoid starchy veggies, like potatoes, but many vegetables are fair game and highly recommended to incorporate into your keto meal plan - eating a good amount of vegetables can even help ward off the dreaded keto flu.
You'll notice that leafy veggies, and those that grow above ground, are generally preferred.
- Lettuce
- Kale
- Spinach
- Bok Choy
- Cabbage
- Asparagus
- Bell peppers
- Broccoli
- Brussels sprouts
- Cauliflower: Cauliflower's unique properties allow it to mimic certain high-carb foods, such as rice, so this may become a staple!
- Cucumbers
- Eggplant
- Green beans
- Mushrooms
- Onions
- Radishes
- Zucchini
- Spaghetti squash (A great alternative to pasta!)
Herbs
All fresh herbs are keto-friendly and a great way to add flavor to your keto meals.
What fruit is keto?
Unfortunately, a lot of fruit isn't keto, owing to its high sugar and carb content. A single banana contains all of the carbs allotted for an entire day! Thankfully, there are exceptions.
- Avocado :Versatile and teeming with healthy fats, avocados are a must.
- Blackberries
- Lemons
- Raspberries: The ultimate low-carb fruit!
- Strawberries: The fresher, the better! (but you already knew that)
Protein
Have fun mixing up your proteins throughout your keto meal plan!
Eggs
Endlessly versatile and packed with protein.
Beef
Always go for organic beef from grass-fed cows, it really makes a difference! Kevin’s sells grass-fed and finished beef.
Chicken
Kevin’s only uses white meat chicken breasts for great flavor and nutrition.
Pork
Bacon is a wonderful keto food.
Fish & seafood
Aim for fatty fish, like wild-caught salmon or tuna. Certain other kinds of seafood are great keto diet options, like shrimp!
Nuts & Seeds (and those approaching grains)
These foods have carb content, but the more fibrous options possess net carbs within the acceptable range.
- Macadamia nuts
- Brazil nuts
- Sunflower seeds
- Sesame seeds
- Chia seeds
- Flax seeds
Full of powerful nutrients, Chia and Flax's seeds are great to add to a smoothie.
Is peanut butter keto?
Probably not. Pay attention to the sugar and carb content in the nutritional information. Other nut butter, like almond butter, are usually better options.
Is oatmeal keto-friendly?
A lot of traditional oatmeal isn't, but the oatmeal avant-garde has been hard at work crafting keto-friendly options! Easy keto recipes abound.
Check out our keto-friendly mashed cauliflower:
Mashed cauliflower made with cream, cheddar cheese, and a hint of sea salt. A clean, healthy, and grain-free replacement for mashed potatoes.
Mashed Cauliflower
Pantry & Misc.
Filling in the gaps, for baking, enhancing, or snacking.
Dark chocolate
Most chocolates are too sugary for keto, but the darker options (even better, sugar-free chocolate) can be a great keto treat.
Almond flour
A great substitute for baking purposes.
Keto-friendly sweeteners
Monkfruit, stevia, or erythritol add a little sweetness.
Check out Peppercorn Steak Tips:
Tender steak tips paired with a savory cream sauce made with crushed peppercorns, rich beef stock, and black pepper.
Peppercorn Steak Tips
Try our succulent steak tips, cooked to perfection and bathed in a delicious peppercorn sauce. Perfect on its own or paired with one of our sides, like the Cauli Mac, this entrée is sure to become a favorite.
Conclusion
With even half of this list, you'll find that eating keto, whether to lose weight, regulate blood sugar or something else, is a breeze. If you've tried other diets before and found yourself gaining weight on paleo or not seeing the results you wanted with standard meal supplements, it's time to give keto a chance.
For tons of delicious and free recipes, check out Kevin's full keto recipes list! Picking up some scrumptious Kevin's products on your next trip to the grocery store will make your dream keto diet even easier! The best way to stay in ketosis without sacrificing flavor is Kevin’s entrees and sauces.
Busy?
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Order these popular 5-minute prep beef meals.
