Starting the Ketogenic Diet can be overwhelming. You are wondering what to eat on Keto, and what not to eat each day. Planning ahead will give you a leg up in succeeding with the Keto diet.
Get your keto grocery shopping list ready and hit that grocery store focused, determined, and ready to rock your Keto Diet Plan!
Keto Grocery Haul
Ashley is an assistant coach to Lori Ballen in the Ketodays.com coaching program. Having shed more than 40 pounds in a matter of months on Keto, Ashley offers a “keep it real” style.
Links to Items in the Grocery Haul
🛒 If you need a coupon for Instacart, use this link or code: LBALLEN1BB1EA
- Riced Cauliflower Stir Fry [Trader Joes]
- Organic Riced Cauliflower [Trader Joes]
- Trader Joes Romano Caesar Dressing
- Wright Brand Bacon
- Trader Joes Marinara Sauce
- Raos Homemade Sauce
- Brazil Nuts
- Macadamia Nuts
- Raw Pumpkin Seeds
- Green Goddess Dressing [Trader Joes]
- Oven Baked Cheese bites
- Everything But The Bagel
- Pumpkin Pie Spice
- Trader Joes Goddess Dressing
- Trader Joes Crispy Crunchy Okra
Also Mentioned In This Video
I lost 40 pounds before I ever pulled out a keto recipe. I had to keep it simple, or I knew I could mess it all up “experimenting”Keto coach Lori Ballen
Spices And Cooking
|Seeds & Nuts||Snacks|
|Avocado||Wild Caught Fish Shellfish||Celery||Pink Himalayan Salt||Chia Seeds||Fat Bombs (Recipe)|
|Avocado Based Mayonaisse||Grass Fed Meat||Asparagus||Almond Flour||Pecans||Pork Rinds|
|Avacado Oil||Chicken||Broccoli||Xanthan Gum||Pumpkin Seeds||Coconut Flakes|
|Coconut Oil||Turkey||Cauliflower||Baking Powder||Macadamia Nuts||String Cheese|
|Coconut Butter||Pork||Lettuce||Unsweetened Cocoa Powder||Hazel Nuts||Sunflower Seeds|
|MCT Oil||Wild Fed Fish||Spinach||Stevia in the Raw||Walnuts||Kale Chips|
|Olive Oil||Animal Organs||Cabbage||Liquid Stevea||Brazil Nuts||Pickles|
|Macadamia Nut Oil||Free-Range Poultry||Swiss Chard||Flaxeed Meal||Almond Butter||Dark Chocolate (85% cocoa)|
|Ghee||Bacon (Uncured is best)||Collard Greens||Hazelnut Flower||Almonds||Baked Cheese|
|Grass-Fed Butter||Sausage (Uncured is Best)||Bok Choy||Coconut Flower||Sunflower Seeds||Cheese Crisps|
|Beef Tallow||Eggs (Organic, Uncaged)||Garlic||Apple Cider Vinegar||Homemade Guacamole|
|Chicken Fat||Veal||Kale||Mustard||No Sugar Added Peanut Butter and Celery|
|Homemade Lard||Lamb||Cucumber||Vanilla Extract||Hard Boiled Egg|
|Full Fat Sour Cream||Ostrich||Zuccini||Banana Extract||Zucchini Chips|
|Heavy Cream||Venison||Spaghetti Squash||Keto Cookies|
|Cream Cheese||Bison||Green Peppers|
|Green Beans (Higher in Carbs)|
Despite some potentially overwhelming information about balancing micro and macronutrients and keeping track of net carbs (if you’re considering or already on a Keto diet you’ll know what I mean, but I won’t go into the details here), both Keto and low carb can be particularly easy diet plans to follow.
That’s largely because most of the ingredients you’ll need to go Keto can be readily obtained at local grocery stores and whole food style stores, for example.
Pasta is a big no-no on Keto and low carb diets.
But that doesn’t mean you can’t eat Italian. You just need to find the appropriate alternative. Many stores carry zucchini or butternut squash noodles, for example, that
While some stores sell these items in “noodle form”, it’s best to make your own.
We call these ZOODLES! You will need a Spiralizer.
Avocados are a great example of the “good” fats that are a key part of the Keto diet plan.
Avocados are a rare food that doesn’t suffer from the same pesticide explosion that other crops do. This allows for the purchase of standard avocados rather than paying more for organic.
They can be sliced and used in salads or smoothies, in gluten-free baking, on tacos, keto toast, and as guacamole. These are your superfood and added to your diet can have many health benefits including vitamins, fiber, and fat.
Tip: Pick up an Avocado Slicer. I use mine to remove the pit.
Olives are Another example of “good” fat. Keto followers recommend Tuscan Garden canned black olives as a convenient and tasty source of fat.
High-quality protein is also an important part of the Keto lifestyle. For most people, this will come from meat products. All kinds of meat and fish are permitted including ground beef, chicken, turkey and Omega 3 rich salmon.
Wherever you can opt for grass-fed.
Beef, Salmon, Chicken top the Keto food list. Any meat is going to be acceptable, although higher protein and fattier items are suggested.
Avoid processed, bagged lunch meats if you are focused on eating Keto for health reasons, not just weight loss.
Bacon is a big deal for most Keto followers who sometimes eat it as a breakfast food but mostly use it in cooking or to top salads for added Omega 3 fat and sodium.
Look for uncured or pre-cooked variations which contain fewer nitrates and carcinogens.
Another popular Keto-related product is sliced hard salami which can be used in many dishes, sandwiches or eaten as a high protein snack.
Grass Fed Butter and Cheese
If you can swing it, go all in for Kerrygold or another option for grass fed butter and cheese. Keto is not just about weight loss, it’s about eating and being as healthy as possible.
One prominent feature of the Keto diet is the presence of fewer fruits. That’s because most fruits are loaded with glucose (remember cutting all forms of sugar intake is key for Keto) and can cause your blood sugar to spike.
Many types of berries are permitted, however, strawberries and blackberries in limited quantities, for example.
In the beginning, it’s best to keep most fruits out of the daily digestion and add in as your body becomes fat adapted and you have learned how to get in the proper macros.
Some variations of the Keto diet suggest voluntary intermittent fasting. This often takes the form of only drinking coffee in the morning and delaying eating solid food until the afternoon.
What you put in that coffee takes on new importance when it is your only morning sustenance.
Supplements can be useful for feeling your best on the Keto diet, especially when you’re just starting out. Electrolyte drinks made from powder can help to replace the flushed water and minerals such as potassium and magnesium which are depleted by following a ketogenic regime.
You also need to be extra conscious of salting your food as your sodium levels can become depleted by the Keto lifestyle.
Choose a good pink Himalayan sea salt that is free of all preservatives and toxins and make your own Sole water.
Finally, fresh produce is an important part of a Keto diet, with an emphasis on above ground veggies such as romaine lettuce, broccoli, cauliflower, spinach peppers, mushrooms rather than below ground types such as potatoes and carrots which tend to contain a lot of starch. Most grocers carry a wide range of fresh produce, both organic and regular.
Canned veggies are also popular – especially green beans and asparagus – for use in Keto and low carb inspired recipes.
How Keto works
When you eat a diet rich in carbohydrates, your body converts those carbs into glucose, the preferred energy source of the body. When glucose is present, your body will burn it before burning fat.
A ketogenic or low carb diet lowers your intake of carbohydrate filled foods. This causes your glucose levels to go down, stopping your body from converting them to energy.
The resulting state of ketosis forces your body to burn fat for fuel.
Specifically, the liver converts fatty acids in your body into what are known as ketones.
And these become your body’s new energy source. As you increase your fat intake, your body responds by becoming even more efficient at burning fat.
About The Keto Diet
The ketogenic, or Keto, diet has become hugely popular in recent years. Although it started as a medical protocol for treating certain diseases, it has been adapted for use as a mainstream weight loss program by regular people who find it more effective to follow than simple calorie limiting.
Many have adopted it as a permanent lifestyle because they find it helps them to maintain weight and energy levels without deprivation.
The purpose of ketogenic and other low carb diets is to force the body to burn fats instead of carbohydrates for fuel. This involves eating a diet with relatively high amounts of “good” fat, moderate amounts of protein (mostly meat and fish) and low levels of carbohydrates (found largely in cereals, breads, and pasta).
In a low carb diet, there’s no specified daily intake of fat (or any other macro-nutrient).
Hi, I’m Lori Ballen, a certified Keto Coach and I shed 50 pounds on the Keto Diet in just 6 months!