Must Haves In Keto Grocery Shopping List

3 min read

Ananya Bhattacharjee
Writer. Musician. Mother. Reading, music and travelling are all time favourites. Been into ‘writing’ from the last 10 years and have become an everlasting love since I started.

We regularly go to the grocery store to buy our supplies for the day, and it is a hard task enough that we shop according to a specific diet plan we follow. Add to that a regular keto diet, and you’ll have to choose your foods and groceries, as you are required only to get high-fat and low carbohydrate food items. To make your hassles of keto grocery shopping more comfortable, we bring to you ten foods that you should include in the shopping list:

Keto Grocery Shopping List


Almost all calories in the avocado come from the fat, and a single avocado contains less than 3 grams of carbohydrates. This makes it a perfect avocado food. Avocados are also high in fibre and potassium, which will keep the body feel full for long. You can add avocado in salads or eat raw with a sprinkle of sea salt to go with it.

2. Spinach and Arugula

A keto diet doesn’t require large amounts of leafy greens. All you need is just the right amount to supply you with the appropriate portion of carbohydrates in a keto diet. A mix of spinach and arugula in a keto salad provides around 20-30 grams of carbs per day to the body. You can also add other keto-approved greens like the kale, fennel celery, crisp cucumber, cauliflower, rich broccoli, bell peppers as well as zucchini.

3. Canned Sardines

Sardines are filled with Omega-3 fatty acids and are a rich source of protein. They are also tasty keto food. There are different sardines packs available in the market, with the best being the one ready-to-eat canned in olive oil giving enough fat to the body. You can add the sardines in a spicy salad and transform it into a keto-friendly dish.

4. Salmon 

If sardines aren’t your choice, then salmon is a great alternative. These fatty fish give a high supply of omega-3 fat to the body, which is crucial for a ketogenic diet. One can also take fatty fish substitutes like mackerel or tuna.

5. Olive Oil

Though coconut oil is the best for keto diet due to the high MCT content, one can also take olive oil as around 75% of the olive oil fats are the proper monounsaturated kind of fat associated with promoting a healthy heart. There are several varieties of olives available in the market, and as such one can choose from different flavours of olive oils extracted from these olives. There are the tasty herbaceous olive oils, olive oils with earthy flavours, and also spicy olive oils. As a ketogenic diet may lack taste, one can add the tasty olive oils to spice up the meal.

6. Flax Crackers

If you are following a keto diet, then you should crunch and munch! Most crunchy foods have a high amount of carbohydrates (like tortilla chips and crackers). If you are the one who loves to crunch and eat during work, then get some flax crackers. The flax crackers contain around 1-2 grams of carbohydrates on each serving and are made entirely from rich flax seeds.”

7. Well-marbled Steak

This is one ingredient for a keto diet, the well-marbled steak cuts-like a ribeye or a NY strip. While following a keto diet, it is often hard for a person to take enough fat without having protein. In such a situation, well-marbled small steaks will give the proportionate fat to the body, and you can have in smaller quantities. You can also have other protein foods like lamb, chicken, venison, turkey, tuna, cod as well as bacon.

8. Almond Butter

For the ones who don’t prefer the hassles of cooking and cleaning, use quantities of almond butter in your foods. This is a perfect keto lifestyle staple and doesn’t require any cooking. Though this is not a substitute for a full meal, it can be an excellent add-on to a snack.  You can add it on the celery sticks. Only tablespoons of almond butter provide 18 grams of fat, 7 grams of protein as well as 3 grams of net carbs.

Keto Grocery Shopping List

9. Heavy Cream

Dairy products are a must-have in the keto diet. However, it is essential to choose the right dairy product as the carbohydrate content of dairy products differ from one another. You need to check the labels for the carbohydrate content and pick unflavoured dairy items that provide full fat. Skimmed dairy products come with sweeteners added to them to modify the texture and flavour of the product. It is advisable to use heavy cream in the coffee as a substitute to milk or any powdered creamers. When it comes to cheese, you can buy harder, aged cheese like the Parmesan or Gouda.

10. Berries

Though avocado and olives are the best options for fruits in a keto diet, one can add berries to their diet. A cup of blackberries, raspberries or even strawberries provides around 7-9 grams of carbohydrates to the body.

Getting the essential grocery items for the keto diet is necessary. One shouldn’t buy and eat any and every food item available in the grocery store. Investing in the grocery items mentioned above will give the body the right amount of carbohydrates and fat and nutrients needed by the body and the person who follows a ketogenic diet!

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