Keto grocery list

January 8, 2021

Below are foods that can be part of a well-formulated ketogenic diet.

Important! The dose matters. Some “keto” foods can wreck your ketone production if you go overboard. Be especially wary of products that market themselves as “keto friendly” yet contain sugar.

Be careful with higher protein foods (especially meats) - keto is not a high protein diet! As a rule of thumb, I try to stick to >70% of calories from fat and <10% from carbohydrate and <20% from protein.

Produce

• Asparagus

• Avocado

• Bell pepper

• Brussel sprouts

• Broccoli

• Cauliflower

• Celery

• Cucumbers

• Eggplant

• Green beans

• Kale

• Mushrooms

• Romaine lettuce

• Spinach

• Tomatoes

• Zucchini

Dairy

• Butter

• Cheese wraps

• Cream cheese

• Eggs

• Full-fat cheeses

• Heavy cream

• Keto ice cream (I like Rebel and Enlightened)

• Sour cream

Meat

• Canned chicken or fish (single serving cans help with protein portion control)

• Pepperoni

• Ground beef

• Salmon, filets and smoked

Snacks

• Almonds

• Broth (Kettle & Fire’s butter chicken bone broth is )

• Guacamole

• Hazelnuts

• Keto chocolate (I like Lily’s)

• Keto granola

• Macadamias

• Olives

• Pickles

Other

• Cacao powder

• Coffee and tea

• Extra virgin olive oil (Costco’s organic EVOO is cheap and delicious)

• Mayonnaise

• Non-nutritive sweetener (I like this erythritol/monk fruit mix)

• Soy sauce

Bonus: some favorite recipes

• Go-to meal: roasted veg (pick from the list above) with LOTS of EVOO and salt

• Garlic butter zoodles (get a spiralizer to turn zucchini into “zoodles”)

• Ground beef casserole

• Mashed cauliflower (add less garlic than it calls for)

• Sautéed mushrooms in a creamy sauce

• Tacos with cheese wraps in lieu of tortillas

• For dessert, whipped heavy cream with some non-nutritive sweetener and cacao powder

Enjoy!

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