Grocery list in ketogenic diet

Dietitian.Lauren Hmede
Mar 4, 2019
3 min read

Grocery List

When you are on low carbs and you are going to grocery stores you need to know exactly what you need to avoid and what you must include in your diet. Just remember you need to have high fat food and sure I mean healthy sources, moderate protein and some of carbs. Always remember you are on a low carbs diet not on non-carbs diet!

When you're building your low-carb grocery list, keep in mind the main categories of foods:

· Low-carb and no-carb foods: Protein, healthy fats, and non-starchy vegetables

· Higher carb foods you will include in smaller quantities: Starchy vegetables, whole grains, and fruit

Here is your template on what to pick up in each section of the grocery store.

Produce Aisle

You need to include non-starchy vegetables and green leafy vegetables that have been linked to lower risk of heart disease and cholesterol.

Make sure to pick up these vegetables:

· Green leafy vegetables such as arugula, lettuce, spinach, Swiss chard, and mustard greens

· Cruciferous vegetables such as cabbage, broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale

· Sulfur-rich vegetables such as asparagus, garlic, onions, shallots, and leeks

· Other vegetables such as green beans, tomatoes, zucchini and summer squash, peppers, eggplant, artichokes, and mushrooms.

· Herbs such as basil, parsley, cilantro, mint, oregano, and others, which can add flavour to meals and beverages

As fruit serving provides 15 grams of carbs you need to scan for fruits with low carbs amount like blueberries, raspberries, strawberries, blackberries, and cantaloupe or honeydew melon.

Meat, Poultry, Seafood, and Eggs

You need to include more protein sources in your ketogenic diet as they provide omega-3, B vitamins and heme iron. But you need to be careful about your choices.

For example you need to keep consumption of meat-steak for 3-4 times monthly while have bacon occasionally. Eggs are good source of protein and you can include them. So as you see not all food are allowed only healthy ones. It is important to know how these animals were raised: are they grass-fed, pasture-raised cows, chickens, and turkeys will yield healthier omega-3 fats than conventionally raised animals.

You may also want to pick up canned tuna and salmon, sliced turkey, or healthy jerky for quick on-the-go snacks.

Dairy Case

You need to choose full-fat milk, cream, butter, cottage cheese, cheeses, ricotta, and sugar-free yogurt. You need to avoid flavoured milk as it contains sugar. You need to remember that one cup of milk provides 12 grams of carbs.

Fats and Oils

You need to choose healthy and unsaturated fats such as nuts, nut butters, seeds, and avocados. And you need to avoid food that are high in saturated fatty acids like butter and coconut oil and avoiding oils rich in omega-3 like (soy, corn, most safflower, and sunflower).

In addition you need to avoid trans-fat and partially hydrogenated fat that increase LDL and lower HDL.

Frozen Foods

It’s a good idea to have frozen meats, fish, vegetables, and berries handy. This ensures they are convenient if you haven’t been able to shop for fresh food. You won’t be tempted to call out for pizza instead.

Grains and Legumes

Grains like quinoa, millet, oats and rice in addition to legumes and lentils like beans and chickpeas are high in carbs so you need to avoid them.

Flax almond, and coconut flour and meal are particularly good for baking.

Condiments and Shelf-Stable Items

Low carb choices include mustard, full-fat mayo (preferably not made with soy oil), sugar-free ketchup and barbecue sauce, sugar-free salad dressings, soy sauce, pesto sauce, broth or bouillon, spices, hot sauce, sugar-free pickle relish, sugar free-jams and preserves.

Some other items to have around include:

· Unsweetened soy, coconut, almond, rice, or hemp milk

· Olives

· Pork rinds

· Low-carb tortillas

· Unsweetened coconut

· Unsweetened chocolate and cocoa powder