While keto might seem like a specialized diet, you don’t have to shop at specialized shops to find the foods you need! You can go to your nearest grocery store and stock up on all your keto staples (like these) and get on your way to a stronger, healthier body and a clearer, more focused mind.
What is Keto?
The ketogenic diet is a low-carb, high-fat way of eating. The aim is to eat about 60 - 70% of your calories from fat, 20 - 30% of your calories from protein, and less than 10% from carbohydrates. Limiting your carbs to less than 10% of your daily intake will eventually put your body in a state called ketosis where your body starts to produce ketones.
In this state, your body will turn from burning sugar (carbohydrates) for energy and begin burning your body fat instead. This is why a keto diet can be so effective for weight loss. But more than that, ketones can be a cleaner and more efficient fuel source for your brain, which is why your cognition can improve.
Now that you’ve decided to eat this way, you get to restock your fridge and pantry. You have a great reason to skip the sugary, processed foods, pasta, grains, starchy vegetables, and high-sugar fruits. You’ll love the feeling of making healthier choices in the grocery store for yourself and your family.
Meal planning is a great way to avoid mistakes and keep you on track to be a healthier you!
Following is a list of staple items to have on hand. If you have these around, you won’t have to wonder if what you’re eating is keto, and you’ll have all the ingredients you need to cook creative meals.
Salmon, tuna, and sardines
You can purchase your favorite fish and then bake, grill, or pan-fry it in healthy oils, like olive or avocado oils. Served with a large portion of low-carb vegetables (see further down the list) or cauliflower rice.
You can also eat canned fish in lettuce wraps with avocado.
Meat and Poultry
When shopping for meat, look for well-marbled cuts. Well-marbled meat, which has a higher fat count, will keep you satiated for longer.
- Beef is a favorite protein because of its diversity, fat content, and availability. The high-fat content will help you meet your macros, and it can be inexpensive - depending on the cut. Beef is also high in iron, in the most bioavailable form.
- Pork in the form of chops, mince, and of course, bacon. Look for bacon that hasn’t been cured with sugar, but don’t worry if you can’t find any.
If you don’t love red meats, it’s okay. There are plenty of alternatives.
- Chicken is probably already in your freezer but get some more. Go for the fattier cuts like thighs and drumsticks - they’re also cheaper and tastier!
- There is also lamb, turkey, and whatever other meat strikes your fancy.
- Deli ham (sugar-free) and pepperoni make good keto snacks.
It is equally important that you select high-quality meat. Grass-fed and organic meats ensure that it isn’t overly processed or contains artificial chemicals.
We love avocados! They are high-fat, smooth, delicious, and nutrient-dense. Don’t worry too much about the number of carbs as the amount of fiber is subtracted from these carbs to give a reasonable net carb count.
Avocados may be added to any meal at any time of day for a filling add on. Keep plenty of these on-hand.
Nearly 75% of the fats in olive oil are those associated with good heart health. Olive oil is made up of many varieties of olives so that the flavor can be a wonderful addition to your meal, not to mention the added fat.
Butter is a good source of fat as it contains all of the fat-soluble vitamins and CLA (conjugated linoleic acid). It’s the best way to benefit from quality animal fats. If you’re dairy-free, try out ghee. Ghee is clarified butter, meaning all of the milk solids have been removed.
You can cook with coconut oil, as well as include it in many recipes. Try to find virgin, unrefined, or cold-pressed. Cold-pressed will have the most robust coconut flavor because it is the least processed. If you prefer a lighter taste, get refined coconut oil. You can add coconut oil to your morning coffee or use it in your baking as a butter substitute.
Spinach and Arugula
Green leafy vegetables are your friends. The darker green, the better. Collard greens, kale, arugula, spinach, and cabbage are all excellent to have on hand. They are nutrient-dense, with high amounts of minerals, and you can add them to any dish for more fiber and texture.
Here is a list of some low-carb vegetables to add to your shopping cart:
- Bell Pepper
- Brussels Sprouts
Berries and Other Low-Carb Fruits
When choosing fruits, be careful to choose those low in sugar. Even these can quickly add up, so keep an eye on your portion sizes.
Berries are low-sugar fruits and are full of antioxidants. Their refreshing flavors can be a welcomed addition to your keto-desserts or between-meal snacks.
If portion sizes are modest, here are a few other fruits you may eat in addition to raspberries, blueberries, blackberries, and strawberries.
These can be a main-stay of your keto diet. Eggs are inexpensive, readily available, and full of nutrients. With them, you can make meals for breakfast, lunch, and dinner, as well as boiled eggs for between-meal snacks.
Look for high-quality eggs from local farmers, if possible. Try to buy the best you can afford—the darker the yolk, the higher concentration of nutrients.
Dairy and Cheese
Heavy cream in your coffee is a lovely way to greet the day. Heavy cream or, even better, heavy whipping cream makes the fluffiest omelettes!
Cottage cheese, sour cream, unsweetened greek yogurt, and cream cheese are all excellent options for you, as are all of the other hard cheeses. When buying those softer cheeses, look for full-fat options. If you can find an organic and pasture-raised quality, those are excellent as well.
A delicious mix of seeds, nuts, coconut, and spices is an excellent keto-friendly snack. Ensure your granolas have no hidden sugars or carbs. This granola is naturally sweetened with Wondroseand has less than one gram of sugar.
Eat your granola right out of the package. Or you may mix it with low-carb yogurt or pour it into a bowl with your favorite nut milk, topped with berries for a low-carb cereal.
Nuts are a fantastic high-fat, low-carb snack for keto dieters. In moderation, most nuts are keto-friendly.
- Brazil Nuts
- Macadamia Nuts
Along with these nuts, consider adding nutritious seeds:
- Hemp Seeds
- Chia Seeds
- Flax Seeds
- Sunflower Seeds
- Sesame Seeds
Keto Baking Mix
Keto-friendly baking mixes will make life easier for you when making pancakes, waffles, or various desserts. They will give you the experience of baking yummy treats for yourself and your family, without all the drawbacks of sugar.
Looking for other keto swaps? Explore Keto and Co baking mixes and snacks!
Almond and Coconut Flour
If you enjoy baking, you can stock up on nut flours like peanut flour, almond flour, or coconut flour. These will enable you to bake keto bread and desserts without the gluten of wheat flour.
As you’re likely still getting used to life without sugar, buying a couple of keto-approved sweeteners is a good idea. Here are a few:
- Wondrose Sugar Replacer
- Monk Fruit
- Yacon Syrup
We’ve only scratched the surface here. There are many more items that will make your keto journey far more fun and fulfilling. Do your research and find products that you can purchase again and again.
We believe the keto diet should be easy, delicious, and convenient. Learn more.