A Simplified Keto Shopping List

Sep 12, 2019

As you might already know if you follow this blog and our Keto Girl Facebook Group, the keto diet helps with weight loss, brain health, epilepsy and more! To keep the basis of the keto diet simple—you want fat to make up between 65% and 85% of your total diet, with protein accounting for 15% to 35% and carbs accounting for under 10%. When you go to the grocery store it can feel a bit tricky to figure out what to buy and what meals to prepare! To help you when you shop, here is a great ketogenic shopping list! 

So get your pen and paper out and get ready to not only simplify your life but to eat real whole foods which will help you feel AWESOME from the inside out! 

                   

 

 

Cruciferous vegetables

The best ones to choose for keto are:

  • kale
  • cauliflower
  • broccoli
  • Brussels sprouts 
  • bok choy
  • asparagus
  • swiss chard
  • watercress

 

These veggies are low in carb and high in nutrient veggies! They are also super tasty! Buy fresh or frozen.  Toss them into a stir fry or to roast with olive oil, sea salt, and some fresh chopped garlic for a quick and easy side dish! 

 

 

Peppers

Peppers are so simple can really spruce up your keto meals and their color is always fun!!! From stuffed bell peppers to keto chile rellenos you will dig all of the options! 

 

Greens

Greens should become a staple in your fridge! There are so many nutrient and fiber rich kinds! Here are the best ones: 

  • kale
  • spinach
  • arugula
  • herbs

Have greens on hand for big salads or to throw into your morning smoothie! 

 

Berries

Enjoy fresh or frozen berries like:

  • blueberries
  • black berries
  • raspberries
  • strawberries

Berries are low in sugar and oh so delicious! Use them in smoothies, or sprinkle them with some raw cacao for a simple yet satisfying dessert! 

 

Avocados

Aaaah! My favorites! Enjoy alone with a little Everything But The Bagel Seasoning, add to your salad or bake an egg in it for a super easy breakfast! As Max Lugavere says - avocados are a “genius food” so enjoy! 

 

Healthy oils

It's time to ditch the canola oil and replace with oils like:

  • olive oil
  • avocado oil
  • coconut oil
  • ghee

These are all keto approved so stock your pantry and have on hand always! 

 

Humanely raised meat & seafood

Shop for:

  • wild-caught seafood
  • pastured chicken and pork
  • grass-fed beef
  • grass-fed lamb
  • nitrate free/ sugar free bacon

If you can’t find good high quality meat in your town, you can always order from Butcher Box- we love when our box arrives full of awesome meat each month!  

 

Eggs

Eggs are perfect for the keto diet because 1 egg is only .6 grams of protein! Make a veggie egg scramble or hard-boil a bunch on Sunday night for snacks during the week! 

 

Cheese

My favorite keto approved cheeses include:

  • feta
  • halloumi
  • brie
  • gruyere
  • romano
  • cream cheese

Be sure to you shop for grass-fed cheeses! 

 

Nuts & Seeds

Nuts and seeds are an awesome source of healthy fat and protein!

The best keto approved nuts include:

  • chia seeds
  • flaxseeds
  • almonds
  • walnuts
  • Brazil nuts
  • pecans

These are all 3 grams , or less, of carbs per serving.

Toss nuts in salads or just enjoy a handful as an afternoon snack! 

 

Spices & Seasonings

A couple of my favorites include:

  • cinnamon
  • cumin
  • coriander
  • dried oregano

These are all awesome spices that help add variety and taste to your foods without adding carbs! Have a good assortment stocked in your pantry to keep meals delicious and interesting! 

Coffee & Tea

Black unsweetened coffee and tea are 0 grams of carbs!! Woohoo! Enjoy hot or cold! 

You can always make a Keto/ Bulletproof Coffee ( check out the recipe below) or make it super simple and add Keto Kreme

 

               

 

            

Take this list with you next time you shop and you will be able to make some amazing keto meals!! 

And as always supplementing with therapeutic ketones  is AMAZING!

It's what I do as I rock a more "keto-ish"/ low carb lifestyle! 

xo,

Molly

 

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