Keto Shopping List – Beginner Keto Grocery List

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Keto Shopping List For Week 1

Preparing a shopping list can help you decide what foods will fit into your ketogenic meal plan. Fill your cart with meat, poultry, eggs, low-carb veggies, full-fat dairy and healthy fats.

It’s always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes. Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.

Keto Shopping List

The following is a ketogenic shopping list For Week 1

MEAT, EGGS & DAIRY

  • Bacon, outdoor-reared and Pancetta 300 g/ 10.6 oz
  • Butter, grass-fed 1 package
  • Chicken stock (or make your own) 1 cup (240 ml/ 8 fl oz)
  • Chicken thighs or drumsticks 600 g/ 21.2 oz/ 1.3 lb (weight excl. bones)
  • Cream, heavy whipping 1 cup (240 ml/ 8 fl oz)
  • Cream, sour and/ or crème fraîche 1 cup (240 ml/ 8 fl oz)
  • Eggs, pastured 2 dozen
  • Goat cheese or other full-fat soft cheese 150 g/ 5.3 oz
  • Pork chops 2 large or 4 small chops (400 g/ 14.1 oz)
  • Salmon fillet, raw 2 fillets (345 g/ 12.2 oz)
  • Sardines, tinned 100 g/ 3.5 oz

VEGETABLES & FRUITS

  • Asparagus – 1 bunch (250 g/ 8.8 oz)
  • Avocado – 4-6 pieces (900 g/ 2 lb)
  • Cauliflower – 2 large (1.5 kg/ 3.3 lb)
  • Garlic – 1 head
  • Lettuce (crunchy type like Little Gem or Iceberg) – as needed in salads
  • Lemons, organic – 2 pieces
  • Mushrooms, wild., Porcini (dried) – 1 package
  • Onion (red, white, brown or shallot) – 6-8 pieces (400 g/ 14.1 oz)
  • Peppers, red bell, sweet – 2 large (300 g/ 10.6 oz)
  • Portobello or other fresh mushrooms – 2 large (170 g/ 6 oz)
  • Spring onion  2-3 pieces
  • Spinach, raw – 125 g/ 4.4 oz
  • Tomatoes, cherry or regular  450 g/ 15.9 oz
  • Zucchini – 1 medium (200 g/ 7.1 oz)

OILS & FATS

  • Ghee (or make your own, see my recipe)
  • Extra virgin olive oil
  • Coconut oil, extra virgin and MCT oil
  • Other healthy options (lard, tallow, avocado oil, macadamia oil)

HERBS & SPICES

  • Fresh and dried herbs of choice (chives, basil, parsley,tarragon, oregano, mint, rosemary, thyme)
  • Pumpkin pie / pumpkin spice mix Turmeric, paprika Pink Himalayan rock salt Pepper (black or cayenne)

OTHER INGREDIENTS (SHOULD BE ENOUGH FOR WEEK 2)

Chia seeds Cocoa nibs or 85% dark chocolate Coconut milk Erythritol, stevia Almond flour Coconut flour Flax meal Psyllium husk powder Balsamic vinegar Pesto (or make your own following my recipes) Vanilla extract

SNACKING TIPS (EXTRA)

Avocados Bones to make home-made bone broth Celery stalks Coconut, almond milk, cream Eggs and cheese Fermented foods (sauerkraut, kimchi, kombucha) Ham and bacon, pastured Nuts and seeds (pecans, almonds, walnuts, hazelnuts, macadamias, etc.) Non-starchy vegetables (cucumber, green pepper, etc.)

Keto Shopping List For Week 2

The following is a ketogenic shopping list For Week 2

MEAT, EGGS & DAIRY

  • Bacon, outdoor-reared – 125 g/ 4.4 oz
  • Butter, grass-fed – 1 package (if needed)
  • Chorizo sausage or other hard type – 80 g/ 2.8 oz
  • Cream, heavy whipping – 1/4 cup (60 ml/ 2 fl oz)
  • Cream, sour and/ or crème fraîche – 1 1/2 cup (350 ml/ 12.3 oz)
  • Eggs, pastured – 2 dozen
  • Mackerel, fresh – 1 fillet (90 g/ 3.2 oz)
  • Mozzarella cheese – 125 g/ 4.4 oz
  • Pork, ground – 400 g/ 14.1 oz
  • Steak, rib-eye –  1 medium (200 g/ 7.1 oz)
  • Salmon fillet, raw –  2 small fillets (220 g/ 7.8 oz)

VEGETABLES & FRUITS

  • Avocado – 4-6 pieces (900 g/ 2 lb)
  • Brussels sprouts – 500 g/ 17.6 oz/ 1.1 lb
  • Garlic – 1 head
  • Green beans – 100 g/ 3.5 oz
  • Lemons, organic – 2-3 pieces
  • Lettuce (crunchy type like Little Gem or Iceberg) – as needed in salads
  • Onion (red, white, brown or shallot) – 2-3 pieces (200 g/ 7.1 oz)
  • Portobello or other fresh mushrooms – 2 large (170 g/ 6 oz)
  • Tomatoes, cherry or regular – 300 g/ 10.6 oz
  • Zucchini – 1 medium (200 g/ 7.1 oz)

OILS & FATS

  • Ghee
  • Extra virgin olive oil
  • Coconut oil, extra virgin and MCT oil
  • Other healthy options (lard, tallow, avocado oil, macadamia oil)

HERBS & SPICES

  • Fresh and dried herbs of choice (chives, basil, parsley,tarragon, oregano, mint, rosemary, thyme)
  • Cinnamon
  • Cumin
  • Paprika
  • Pink Himalayan rock salt
  • Pepper (black or cayenne)

OTHER INGREDIENTS (SAME AS WEEK 1 – IF NEEDED AND…)

  • Olives: green or black (1 jar)
  • MCT oil or coconut oil
  • Pumpkin puree, unsweetened (or make your own, recipe is on my blog)
  • Whey or egg white protein or gelatin

SNACKING TIPS (EXTRA)

  • Avocados
  • Bones to make home-made bone broth
  • Celery stalks
  • Coconut, almond milk, cream
  • Eggs and cheese
  • Fermented foods (sauerkraut, kimchi, kombucha)
  • Ham and bacon, pastured
  • Nuts and seeds (pecans, almonds, walnuts, hazelnuts, macadamias, etc.)
  • Non-starchy vegetables (cucumber, green pepper, etc.)

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