Printable Keto Diet Grocery Shopping List PDF
It can be tough to remember what foods you can and can’t eat on restrictive diets like Keto. To make it easy, we’ve created a printable keto food list below that you can take to the grocery store with you.
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How To Use This Keto Grocery List:
This list has the most common keto ingredients and the net carbs for each. Net carbs is calculated by subtracting grams of fiber from grams of carbohydrates. Net carbs are how most diets like Keto, Atkins, etc count carbs. This grocery list isn’t all encompassing but it has most items that fit within the Keto plan. High carb foods have been left off of this list.
There are blank spaces to the left of each item so you can write in the quantity of the items you need.
Main Keto Food Groups List
The Keto breakdown of your macronutrients should be around:
- 60-75% fat (some even say as high as 80% should come from fat)
- 15-30% protein
- 5-10% carbs
Since most of your calories are coming from fat and protein, the main Keto approved foods are: meats, eggs, cheeses, oils, butter, and low carb vegetables. Starchy vegetables, most fruits, flours, legumes (beans, peas, etc.), grains and processed foods are off limits.
Meats & Seafoods:
Most proteins are naturally carb free so you will be eating a lot of meat and seafood on your keto journey. There are some meats, however, that can pack some hidden carbs. Sausages, honey baked ham, bacon, crab cakes, salmon burgers, meatballs, and meatloaf are all examples of meats that you’ll want to check the nutrition facts on before buying. The reason you need to look out for meatballs, meatloaf, and certain burgers are because these types of meat dishes often use breadcrumbs to bind the meat together. Apple sausage and other flavored sausages can pack some hidden sugars.
Not all dairy is Keto-friendly. Milk, yogurt, and many coffee creamers are loaded with sugar. You’ll have to really read your labels when shopping in this aisle. Stick with whole products and skip the skim products. Skim milk and other low-fat products add sugar to make up for the flavor loss from the loss of fat. You need the fat for keto so just don’t buy the skim or reduced-fat dairy products. As an example, compare the carb content of these two ricotta cheeses:
Ricotta, Part Skim 1/4 cup: 3.2g carbs
Ricotta, Whole Milk 1/4 cup: 1.9g carbs
Fruit & Veggies:
Most fruits are off limits during Keto because the carb count is too high. Starchy vegetables like potatoes and squash are also too high in carbs for this diet. Here is a list of the main fruits and veggies that are Keto approved.
Fruits to have in moderation:
- Artichoke Hearts
- Bell Peppers (have in moderation)
- Green Beans
- Brussel Sprouts (have in moderation)
- Green Napa Cabbage
- Purple/Red Cabbage
- Collard Greens
- White Mushrooms
- Portobello Mushrooms
- Romaine Lettuce
- Onions (have in moderation)
- Tomatoes (have in moderation)
- Cherry Tomatoes (have in moderation)
Keto & Alcohol
Want to drink while on Keto? Ok party animal, here is the low down. Keto and alcohol generally don’t mix because most people start losing control of their will power after a few drinks and go off the rails of their diet. A night of binging on Jack In The Box tacos can set back your ketosis, so it’s best to avoid alcohol when you’re trying to lose weight. If you do want a drink then stick with liquor and club soda drinks. Vodka, club soda and lime are a pretty good combination. Some flavored gins and vodkas with no added sugar can add a bit more flavor to the soda water. Most beers have a lot of carbs and are off limit. If you don’t mind your beer tasting like water, then you can go with a low carb beer like a Michelob Ultra which only has 2.6 grams of carbs per 12 oz. Most wines are around 3 grams of carbs per glass. Just avoid the sweet ones like Riesling, Moscato, etc.
Struggling with the Keto Diet?
There are many benefits to this diet and you can definitely lose weight when following Keto, but it can be unrealistic for many people to strictly maintain this diet forever. If you keep finding yourself trying hyper restrictive diets like Keto and falling off the wagon over and over, it might be time for a new approach. You could try a more sustainable and balanced diet that’s easier to follow and will result in slower but more permanent weight loss. Keep carbs in your diet but try to eat mostly natural ones like sweet potatoes and quinoa instead of fries and white bread.