Keto Shopping List for Beginners (The ultimate guide)

Keto Shopping List for Beginners (The ultimate guide)

Keto shopping list. The ultimate guide

Are you new to keto or confused about what keto products to have? Good news, our founder Martin has compiled a super helpful keto shopping list just for you (along with macros and useful tips). Take it with you every time you nip to your local Tesco or Sainsburys!

It’s true that following a low carb, high fat diet as a beginner can be really tough. If you’re new to keto, you’ll also be asking whether there is a detailed keto shopping list that can make your life easier.

A keto shopping list is beneficial because it ensures you are always choosing the correct keto friendly products, along with staying in ketosis.

Below is our shopping list of keto friendly foods with macros. Have a good read and enjoy:

  1. Meat
  2. Dairy Products
  3. Vegetables
  4. Fruits
  5. Nuts and Seeds
  6. Condiments
  7. Drinks
  8. Conslusion

1. Meat

Meat (Especially Red Meat) is probably the best keto foods you can have on a keto diet (Unless you are a vegetarian or vegan of course!). If possible, you should chose fat cuts of meal - as most of your calories should come from fat [1].Check out our guide on red meat on the keto diet.

Meats on a keto diet

Meat Serving size Macros per serving
Pork belly 1 oz Carbs: 0 g

 

Fat: 15.03 g

Protein: 2.65 g

Chicken thighs 1 small, bone removed Carbs: 0 g

 

Fat: 8.45 g

Protein: 13.67 g

Beef porterhouse steak 200 g Carbs: 2 g

 

Fat: 27 g

Protein: 38 g

Lamb chops 4 oz, with bone Carbs: 0 g

 

Fat: 17.55 g

Protein: 15.86 g

Beef T-bone steak 6 oz, trimmed to 1/4″ fat Carbs: 0 g

 

Fat: 24.34 g

Protein: 32.98 g

Ground beef 1 oz Carbs: 0 g

 

Fat: 5.67 g

Protein: 4.87 g

Ground pork 3 oz Carbs: 0 g

 

Fat: 18.02 g

Protein: 14.36 g

2. Dairy products

If you consume diary, always go full fat and always choose grass-fed (if it’s possible. We know it can be a bit more expensive). You should avoid dairy products that contain added sugar too. These are often sneaked into yoghurts! On keto, we don’t like sugar as they elevate your blood sugar levels and add extra calories with absolutely no nutritional benefit.

Dairy products on a keto diet

Dairy products Serving size Macros per serving
Butter, unsalted 1 tbsp Carbs: 0 g

 

Fat: 11 g

Protein: 0 g

Hard cheeses:
Parmesan 100 g Carbs: 4.1 g

 

Fat: 28.6 g

Protein: 38.5 g

Swiss 100 g Carbs: 5.4 g

 

Fat: 27.8 g

Protein: 26.9 g

Provolone 100 g Carbs: 2.1 g

 

Fat: 26.6 g

Protein: 25.6 g

Soft cheeses:
Mozzarella 100 g Carbs: 3.1 g

 

Fat: 17 g

Protein: 28 g

Brie 100 g Carbs: 0.5 g

 

Fat: 28 g

Protein: 21 g

Cream cheese 100 g Carbs: 4.1 g

 

Fat: 34 g

Protein: 6 g

Cottage cheese 100 g Carbs: 3.4 g

 

Fat: 4.3 g

Protein: 11 g

Mascarpone 100 g Carbs: 2.62 g

 

Fat: 47.06 g

Protein: 4.19 g

Ghee 15 g (1 tbsp) Carbs: 0 g

 

Fat: 15 g

Protein: 0 g

Sour cream 100 g Carbs: 2.9 g

 

Fat: 20 g

Protein: 2.1 g

Full-fat yogurt, unflavored 6 oz (1 container) Carbs: 7.9 g

 

Fat: 5.5 g

Protein: 5.9 g

When it comes to dairy, go for full-fat options. Choose grass-fed dairy as well since it has a higher beneficial fatty acid content 3. Avoid dairy products that contain added sugar like corn fructose. Added sugars provide extra calories with no nutritional benefits. Check the packaging!

3. Vegetables

For vegetarians or vegans, there are many keto foods you can choose from. However, not all vegetables are suitable for a keto diet.

Did you know that vegetables that grow above the ground are mostly low in carbs? Anything below the ground tend to have more carbs. For example, Potatoes are not keto diet friendly!

Vegetables on a keto diet

Vegetables Serving size Macros per serving
Cauliflower 100 g (1 cup) Carbs: 5.3 g

 

Fat: 0.1 g

Protein: 2.0 g

Broccoli 91 g (1 cup) Carbs: 6 g

 

Fat: 0.4 g

Protein: 2.5 g

Cabbage 89 g (1 cup) Carbs: 5.2 g

 

Fat: 0.1 g

Protein: 1.1 g

Asparagus 100 g Carbs: 3.9 g

 

Fat: 0.1 g

Protein: 2.2 g

Arugula 100 g Carbs: 3.7 g

 

Fat: 0.7 g

Protein: 2.6 g

Spinach 100 g Carbs: 3.6 g

 

Fat: 0.4 g

Protein: 2.9 g

Eggplant 100 g Carbs: 5.9 g

 

Fat: 0.2 g

Protein: 1 g

Brussels sprouts 100 g Carbs: 9 g

 

Fat: 0.3 g

Protein: 3.4 g

Kale 100 g Carbs: 4.4 g

 

Fat: 1.5 g

Protein: 2.9 g

Celery 100 g Carbs: 3 g

 

Fat: 0.2 g

Protein: 0.7 g

Zucchini, baby 100 g Carbs: 3.1 g

 

Fat: 0.4 g

Protein: 2.7 g

Green beans 100 g Carbs: 7 g

 

Fat: 0.1 g

Protein: 1.8 g

Lettuce 100 g Carbs: 2.9 g

 

Fat: 0.2 g

Protein: 1.4 g

Red bell peppers 100 g Carbs: 6 g

 

Fat: 0.3 g

Protein: 1 g

4. Fruits

Fruits tend to have a lot of natural sugars, so I advice you be careful about what you put in your shopping basket. We are obsessed with avocados on a keto diet. Why? Because you can eat avocado on a keto diet!

Fruits on a keto diet

Fruits Serving size Macros per serving
Avocados 100 g Carbs: 9 g

 

Fat: 15 g

Protein: 15 g

Tomatoes 100 g Carbs: 3.2 g

 

Fat: 0.2 g

Protein: 1.2 g

Blackberries 100 g Carbs: 9.6 g

 

Fat: 0.5 g

Protein: 1.4 g

Strawberries 100 g Carbs: 7.7 g

 

Fat: 0.3 g

Protein: 0.7 g

Raspberries 100 g Carbs: 12 g

 

Fat: 0. 7g

Protein: 1.2 g

Coconut, shredded meat 80 g (1 cup) Carbs: 10 g

 

Fat: 27 g

Protein: 3 g

Lemon, without peel 100 g Carbs: 9.3 g

 

Fat: 0.3 g

Protein: 1.1 g

Cantaloupe 100 g Carbs: 8.2 g

 

Fat: 0.2 g

Protein: 0.8 g

5. Nuts and Seeds

Nuts and seeds are highly popular on a keto diet. We use almond nuts (grounded) in our keto baking mixes and chia seeds in our keto porridges. They are a good source of healthy fats and ideal for vegans. Nuts and seeds also keep you fuller for longer!

Nuts and seeds on a keto diet

Nuts / Seeds Serving size Macros per serving
Macadamia nuts 100 g Carbs: 14 g

 

Fat: 76 g

Protein: 7.9 g

Walnuts 100 g Carbs: 14 g

 

Fat: 65 g

Protein: 15 g

Pecans 100 g Carbs: 14 g

 

Fat: 72 g

Protein: 9.2 g

Brazil nuts 100 g Carbs: 12 g

 

Fat: 67 g

Protein: 14 g

Almonds 100 g Carbs: 22 g

 

Fat: 50 g

Protein: 21 g

Sesame seeds 100 g Carbs: 23 g

 

Fat: 50 g

Protein: 18 g

Flaxseeds 100 g Carbs: 29 g

 

Fat: 42 g

Protein: 18 g

Pumpkin seeds 64 g (1 cup) Carbs: 34 g

 

Fat: 12 g

Protein: 12 g

Hemp seeds 100 g Carbs: 8.7 g

 

Fat: 49 g

Protein: 32 g

Chia seeds 1 oz Carbs: 12 g

 

Fat: 8.7 g

Protein: 4.7 g

6. Condiments

In the UK, we all love our condiments. Who loves a big fat dollop of mayonnaise or tomato sauce on your meals? You need to be careful when adding condiments on a keto diet, as some include added sugars and bad seed oils. These will kick you out of ketosis. Remember to read the macros on the pack of these products - you’ll be very surprised at some of the nasties added to them!

Condiments on a keto diet

Condiment Serving size Macros per serving
Olive oil mayonnaise 1 tbsp Carbs: 0 g

 

Fat: 6 g

Protein: 0 g

Unsweetened ketchup 1 tbsp Carbs: 1 g

 

Fat: 0 g

Protein: 0 g

Coconut aminos 1 tbsp Carbs: 1 g

 

Fat: 0 g

Protein: 0 g

Sugar-free barbecue sauce 1 tbsp Carbs: 2 g

 

Fat: 0.28 g

Protein: 0.28 g

7. Drinks

In an ideal world, everyone would drink just water. 0 calories and 0 carbs. But that’s a bit boring isn’t it! If you don’t fancy drinking water, the we recommend these beverages on a keto diet.

Drinks on a keto diet

Drinks Serving size Macros per serving
Sparkling water 12 fl oz (1 can or bottle) Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Diet soda 12 fl oz (1 can or bottle) Carbs: 0.84 g

 

Fat: 0.07 g

Protein: 0.39 g

Green tea 8 fl oz (1 mug) Carbs: 0.47 g

 

Fat: 0 g

Protein: 0 g

Black tea 6 fl oz (1 teacup) Carbs: 0.36 g

 

Fat: 0 g

Protein: 0 g

Plain coffee, made from ground 8 fl oz (1 mug) Carbs: 0 g

 

Fat: 0.05 g

Protein: 0.28 g

Coffee with cream 6 fl oz (1 coffee cup) Carbs: 2.91 g

 

Fat: 1.47 g

Protein: 0.39 g

Bulletproof coffee (aka “butter coffee”) 8-ounce (237 ml cup) Carbs: 0 g

 

Fat: 50 g

Protein: 0 g

Almond milk, unsweetened 240 ml (1 cup) Carbs: 1 g

 

Fat: 2.5 g

Protein: 1 g

Coconut milk, unsweetened 240 ml (1 cup) Carbs: 2 g

 

Fat: 4.5 g

Protein: 0 g

Hemp milk, unsweetened 240 ml (1 cup) Carbs: 1 g

 

Fat: 8 g

Protein: 2 g

Alcoholic drinks:
Vodka 1 fl oz Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Gin 1 fl oz Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Whiskey 1.5 fl oz (1 jigger) Carbs: 0.03 g

 

Fat: 0 g

Protein: 0 g

Rum 1 fl oz Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Brandy 1 fl oz Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Scotch 1 oz (1 shot) Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Cognac 1 fl oz Carbs: 0 g

 

Fat: 0 g

Protein: 0 g

Most alcoholic drinks are either low in carbs or 0 carbs. Although that doesn’t mean you should excessively consume them!

8. Conslusion

What groceries should I buy on keto? Well, we hope our keto shopping list will help you out. We should expel the myth that low carb, high fat and keto foods are hard to find. There is plenty of choice when you decide to go low carbs! Especially when you see our range of keto products. Remember to mix your foods up and introduce plenty of variety on a keto diet. You won’t regret it!

References

  1. Masood W, Uppaluri KR. Ketogenic Diet. 2020 January
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