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Keto Shopping List: Foods You Can and Cannot Eat on The Ketogenic Diet


Keto Shopping List: Foods You Can and Cannot Eat on The Ketogenic Diet


Keto Shopping List: Foods You Can and Cannot Eat on The Ketogenic Diet


Do you want to reap the health benefits of the ketogenic diet but have no idea where to start? A keto shopping list is essential for anyone who is starting with a ketogenic lifestyle. Knowing what foods, you can and cannot eat is the key to success on the ketogenic diet. With the right keto food recipes and a detailed ketogenic shopping list, you can easily create a lifestyle that is based on the ketogenic diet. 

In this article, we will discuss the foods you can and cannot eat on the ketogenic diet and provide you with some tips for shopping on the ketogenic diet. Read on to find out more!

How keto diet works.

The keto diet is a low-carb, high-fat diet that has become increasingly popular in recent years. It is a very effective way to achieve weight loss, improve overall health, and provide several other potential health benefits. The idea behind the keto diet is to switch the body's primary source of energy from carbohydrates to fats. When the body runs on ketones, instead of glucose, it is known as ketosis.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fats. When done correctly, this will put the body into a state of ketosis, in which it will begin to burn stored fat for fuel. The body will then burn ketones in the form of energy, which can then be used by the body for various processes.

Is the keto diet healthy?

The keto diet is an effective way to manage or even reverse some chronic health conditions such as type 2 diabetes, metabolic syndrome, and PCOS. It is also being studied as a potential treatment for some cancers, neurological diseases, and HIV/AIDS.

The keto diet also has several other potential health benefits such as increased energy levels, improved focus, and improved cognitive function. Additionally, it may improve blood sugar control, reduce inflammation, and reduce the risk of heart disease.

When following the keto diet, it is important to understand which types of foods should be included in your ketogenic shopping list. Foods that are rich in healthy fats are encouraged, such as olive oil, avocados, nuts, and seeds. Protein sources such as poultry, eggs, fish, and tofu are also recommended. Low-carb foods such as leafy greens, cauliflower, and Brussels sprouts are also important, as are low-sugar fruits like berries. It is also important to include healthy sources of carbohydrates such as legumes, whole grains, and quinoa.

When following the keto diet, it is also important to know which foods to avoid. High-carb foods such as bread, pasta, rice, and potatoes should be avoided, as should process and sugary foods. Alcohol is also discouraged on the keto diet, as it can prevent the body from entering a state of ketosis.

Finally, it is important to remember that while the keto diet can be an effective way to achieve weight loss and other health benefits, it is important to consult with a doctor or health professional before starting the diet. A doctor can guide the best approach to take and ensure that the diet is tailored to the individual's needs.

What to Eat on the Keto Diet.

When on the ketogenic diet, you need to follow a strict meal plan to reach and maintain ketosis. To manage your diet and grocery shopping, it is essential to understand which foods are and are not allowed when following the keto diet.

This guide will help you figure out what to buy and avoid when you’re at the grocery store and provide recipes and suggestions to keep your meals enjoyable and healthy.

The key to a successful ketogenic diet is having the right balance of nutrients, with the right mix of higher fat content and lower carbohydrate content. This means that you should avoid processed, sugary, and starchy foods.

A typical keto-friendly shopping list should include a variety of low-carbohydrate vegetables (such as leafy greens, cruciferous vegetables, peppers, mushrooms, and onions), healthy fats (olive oil, butter, avocados, and nuts), and proteins (fish, poultry, eggs, and dairy). You’ll also want to include a few of the high-fat, low-carb keto-friendly foods such as cheese, nut butter, unsweetened nut milk, and dark chocolate.

When shopping for vegetables, choose fresh produce whenever possible. When selecting meats and fats, it’s best to opt for grass-fed and organic, if available. Also, look for quality and whole-food ingredients to ensure that you’re using and consuming the best products.

Some of the most popular items on the keto diet include bacon, avocados, nuts and nut butter, Greek yogurt, eggs, cheese, nut milk, salmon, olive oil, and dark chocolate. Other healthy keto-friendly foods include beef, pork, chicken, tuna, quinoa, chia, pumpkin seeds, coconut oil, cauliflower, and kale.

When it comes to snacks, there are plenty of low-carb options available. If you’re looking for a pre-prepared snack, be sure to check the packaging for added sugar and starch, as these could throw off your body’s ketosis. Good keto snacks include nuts, nut butter, hard-boiled eggs, cheese, and olives. If you’re looking for something sweeter, you could opt for dark chocolate or a small portion of berries.

Following the keto diet doesn’t have to mean sacrificing taste and enjoyment. With a few simple substitutions and careful monitoring of your meals and snacks, you can create delicious and healthy meals.


One of the most important components of a successful ketogenic diet is a well-stocked shopping list. To stay on track, it’s important to know what to buy and what to avoid when it comes to the ketogenic diet.

Vegetables are a cornerstone of the ketogenic diet. They are nutrient-dense, low in carbs, and provide plenty of fiber, vitamins, and minerals. Many people think all fruits and vegetables are off-limits on the keto diet, but that’s not the case. Eating the right kind and amount of vegetables can help you reach your health and weight loss goals.

When choosing vegetables for the ketogenic diet, stick to non-starchy varieties. This means avoiding potatoes and corn and instead opting for green leafy vegetables like spinach, kale, and chard, cruciferous vegetables like cauliflower, broccoli, and cabbage, and root vegetables like carrots, radishes, and beets.

The amount of vegetables you consume daily while on the keto diet should constitute the majority of your plate. Aim for four to five servings of non-starchy vegetables per day. To maximize their health benefits, it’s best to enjoy them raw (salads) or lightly cooked (soups and steamed vegetables).

In addition to incorporating non-starchy vegetables into your diet, try to buy organic whenever possible. Organic produce is free of synthetic chemicals and preservatives, so it’s the healthier option.

A well-thought-out ketogenic shopping list is essential to achieving your health and fitness goals. To get the most out of your keto food recipes, incorporate plenty of non-starchy vegetables into your diet. When shopping, opt for organic whenever possible to ensure you’re feeding your body the highest quality produce.


Fruits are a vital part of a healthy diet, providing numerous health benefits including vitamins, minerals, and antioxidants. While many fruits are not recommended to be consumed while on the ketogenic diet, some are still acceptable to eat in moderation.

When it comes to the ketogenic diet, the most important thing to remember is to limit your consumption of carbohydrates. Therefore, you should stick to low-glycemic fruits such as berries, apples, pears, peaches, plums, and more. These fruits are all low in sugar and are usually considered “safe” choices when on a keto diet.

Generally, when choosing fruits, stay away from all processed fruits such as jams, jellies, and dried fruits, as these are all high in sugar. Eating too much sugar can kick you out of ketosis, which defeats the purpose of the diet. Try to buy organic, non-GMO fruits, as this will ensure you are getting all of the essential nutrients.

Some of the best keto-friendly fruits include strawberries, blueberries, raspberries, blackberries, apples, pears, and more. Aim to have a piece of fruit at least 1-2 times/per week. Make sure to portion out the serving size and also pair it with a healthy fat or protein to help keep you full.

If you are looking for more information on what fruits you can eat on the keto diet, consult with your Registered Dietitian or healthcare provider. They can assist you with creating a personalized plan that fits your individual needs and goals. Additionally, you can find a variety of ketogenic food recipes online that are good sources of nutrition and flavor.

Dairy and Nuts

When diving into the ketogenic diet, it is important to understand which foods are allowed and which should be avoided. Dairy and nuts are two important food groups that are often included in many keto diet plans. Although it is important to understand the health benefits of eating dairy and nuts on the keto diet, it is also important to understand which types of dairy and nuts should be included in a ketogenic shopping list.

When it comes to dairy, it is important to remember that the types of dairy allowed on the keto diet are limited. Some of the best options for dairy are cottage cheese, cream cheese, hard or soft cheese, unsweetened yogurt, and sour cream. All these dairy products should be full-fat and unsweetened when going grocery shopping for a ketogenic diet.

When it comes to nuts, some of the best nuts to include on a ketogenic shopping list are macadamia nuts, almonds, walnuts, and Brazil nuts. These nuts are loaded with important healthy fats and are a great source of protein. As with dairy, it is important to remember that all nuts should be unsalted.

It is also important to avoid any nuts or dairy products that are sweetened, flavored, or salted. While these may be tasty options, they are not approved on the ketogenic diet and should be avoided.

When following the ketogenic diet, it is important to remember that dairy and nuts can be part of a healthy, balanced diet. They provide important healthy fats, proteins, and vitamins that can help the body to become healthier and more balanced. The ketogenic diet is all about living a healthy lifestyle, and dairy and nuts are important food groups that should be included in the diet.

By understanding the health benefits that dairy and nuts provide to the keto diet, you will be able to create a ketogenic shopping list that is healthy and balanced. By understanding which types of dairy and nuts to include in your shopping list, you will be able to make sure you are reaching your health and dietary goals.

Fats and Oils

Fats and oils are an essential part of the ketogenic diet and are a great source of energy and healthy fats. However, it is important to remember that to achieve the health benefits associated with the keto diet, it is important to choose the right fats.

When shopping for keto-friendly fats and oils, it is essential to look for items that are low in carbohydrate content and high in monounsaturated and polyunsaturated fats. Generally, it is best to opt for cold-pressed, minimally processed, natural oils and fats.

Healthy and keto-friendly fats and oils include:

Avocado oil: A great source of monounsaturated fats and antioxidants, avocado oil is perfect for high-heat cooking.

Coconut oil: This oil is high in healthy saturated fats and is known to have many health benefits. It can also be used for baking and as a butter substitute.

Extra-virgin olive oil: This oil is rich in monounsaturated fats, and antioxidants and has been linked to numerous health benefits.

Butter: This is a great source of healthy saturated fats and is high in minerals, vitamins, and antioxidants.

Ghee: This is clarified butter, and is a great source of healthy saturated fats.

Lard: This is also a great source of saturated fats and can be used for cooking and baking.

Flaxseed oil: A great source of omega-3 fatty acids and antioxidants, flaxseed oil is perfect for salads and other cold dishes.

When choosing fats and oils for the ketogenic diet, it is important to remember that processed and hydrogenated fats are not part of the diet. It is also important to avoid oils that are high in omega-6 fatty acids, such as corn oil and soybean oil.

By sticking to the fats and oils listed above, you can ensure that you are getting all of the health benefits associated with the ketogenic diet.


Protein is an essential macronutrient for any diet, and the ketogenic diet is no exception. The primary benefit of a high-protein ketogenic diet is that it helps to maintain muscle mass while keeping the body in ketosis. Proteins from animal-based sources such as meat, fish, eggs, and dairy are typically recommended for those following a ketogenic diet. Furthermore, animal proteins are generally higher in certain essential micronutrients, such as vitamin B12 and iron.

For a general ketogenic shopping list, including proteins, here are some of the best sources of animal proteins:

• Beef – Ribeye, tenderloin, ground beef
• Chicken – Thighs, drumsticks, wings
• Pork – Loin, shoulder, tenderloin
• Lamb – Shoulder, chops
• Fish – Salmon, mackerel, tuna, trout
• Eggs – Whole eggs, egg whites
• Dairy – Greek yogurt, cheese, heavy cream

Vegetarian and vegan sources of protein are also available for those following a plant-based diet. Some of the most common vegan sources of protein include:

• Soy – Tofu, tempeh, edamame
• Legumes – Lentils, beans, chickpeas
• Nuts – Almonds, walnuts, peanuts
• Seeds – Pumpkin, sunflower, chia
• Protein-rich grains – Quinoa, amaranth

In addition to these sources of protein, high-fat dairy products like butter and cream are also preferred in the ketogenic diet. These products are often high in healthy fats and provide additional sources of fat for those following the keto diet.

When making your ketogenic shopping list at the grocery store, make sure to buy high-quality animal proteins and plant-based proteins. Additionally, try to buy proteins that are organic, grass-fed, and free-range whenever possible. These foods are not only healthier for your body, but they also have a lower environmental impact.

By making sure your protein sources are high-quality and sustainable, you can take advantage of the health benefits of the keto diet while also protecting the environment.

Foods to Avoid on the Keto Diet

The ketogenic diet is a high-fat and low-carb lifestyle that promises numerous health benefits. Many people who have followed the keto diet have achieved weight loss, improved metabolism, and reduced levels of inflammation.

However, for the keto diet to be successful, it requires strict adherence to certain rules. In particular, certain foods should be avoided to maintain the diet’s effectiveness.

Here is a list of foods to avoid on the ketogenic diet:


Grains like wheat, oats, and barley should be avoided on the ketogenic diet as they are high in carbohydrates.


Fruits like apples, bananas, and oranges contain high amounts of natural sugars and should be avoided on the keto diet.

-Beans and Legumes

Beans and legumes are rich in carbohydrates and should be avoided on the keto diet.

-Starchy vegetables

Starchy vegetables like potatoes, corn, and peas contain high levels of carbohydrates and should be avoided.

-Processed foods

Processed foods like chips, crackers, and cookies are typically high in sodium and carbohydrates and should be avoided.

-Artificial sweeteners

Artificial sweeteners like aspartame, sucralose, and saccharin should be avoided as they can be harmful to the body.

-Sugary drinks

Soda, fruit juice, and energy drinks are all high in sugar and should be avoided.

-Alcoholic Drinks

When following a ketogenic diet, it is important to understand that alcoholic drinks can have an impact on your progress. Alcohol consumption has its own set of health benefits, but it can also be detrimental if it is not monitored and accounted for when shopping for food on a ketogenic diet.

For those who are considering adding alcohol to their ketogenic diet, it is important to remember that all alcoholic drinks have calories and can slow down the progress of weight loss. The most important thing to remember when shopping for alcoholic drinks on a ketogenic diet is to calculate how many additional carbs will be consumed when drinking and adjust for that in other meals.

When it comes to choosing alcoholic drinks to include on a ketogenic diet, it is best to opt for those with zero carbs and low calories. Popular options include gin, vodka, whiskey, and tequila. When adding mixers, try to look for sugar-free drinks like club soda or tonic water, or use low-calorie options such as tomato juice or unsweetened coconut water.

When selecting beer and wine for a ketogenic diet, the key is to look for the lowest possible carb levels and opt for dry varieties. For beer, opt for light beer or a gluten-free variety. For wine, look for dryer varieties such as Sauvignon Blanc, Cabernet Sauvignon, or Pinot Grigio, and avoid dessert wines such as Port, Sauternes, and Late Harvest Riesling.

Overall, alcoholic drinks should be consumed in moderation and accounted for in your overall daily carb intake. By including only low-carb alcoholic drinks on a ketogenic diet, you can still enjoy your favorite drinks while staying on track with your diet.

Tips for Shopping on the Keto Diet

When starting the Ketogenic Diet, it is essential to plan and be mindful of your grocery shopping. Many of the foods on the Keto Diet require careful selection, so understanding the foods you can and cannot eat on the ketogenic diet can make the shopping trip easier. To ensure that you are shopping with success, consider the following tips to make your ketogenic shopping list a success.

1. Stick to the basics: For best results, stick to the basics of the Ketogenic Diet Shopping List. This list includes proteins, healthy fats, non-starchy vegetables, and a very minimal amount of fruit. Foods that are high on the glycemic index such as bread, rice, and pasta, should be avoided.

2. Choose full-fat versions: When shopping for dairy and dairy substitutes, it is important to purchase the full-fat version. Many low-fat and reduced-fat options contain added sugars and carbs, which can make it difficult to remain in a ketogenic state.

3. Organic is best: Whenever possible, choose organic, grass-fed, and pastured proteins, and organic dairy and dairy substitutes. Eating a healthy diet can help to reduce the amount of pesticides, hormones, and antibiotics that enter your body.

4. Find healthy fats: Healthy fats are an important part of the ketogenic diet, so it is essential to stock up on ingredients like high-quality olive, avocado, and coconut oil. Other sources of healthy fats include nuts, nut butter, and avocado.

5. Processed foods should be avoided: Whenever possible, avoid processed and packaged foods. These types of foods are often filled with hidden carbs, unhealthy fats, and added sugars that can quickly increase your carb intake for the day.

6. Stick to your budget: Ensuring that you have a budget and that you are sticking to it is a great way to make sure that you can stick to the ketogenic diet long-term.

By following these tips, you can ensure that your ketogenic shopping list is successful. Eating a balanced diet of proteins, healthy fats, and non-starchy vegetables can help to provide you with the health benefits of the ketogenic diet, while still allowing you to enjoy delicious keto food recipes.


In conclusion, a ketogenic diet is a powerful tool for achieving health and weight loss goals. By shopping according to the guidelines in this article and understanding the nutrition facts of the food you purchase, you will have the necessary ingredients to build a successful ketogenic diet. As with any other diet, it is important to consult with a qualified health practitioner before making drastic changes to your diet. With the right combination of food and dedication, you have the potential to achieve your desired goals.