Shopping List for a Keto Diet Based

7 Keto Diet Grocery List Musts, According to Bloggers

These keto-approved foods pack some serious nutrition perks.

Reviewed: October 25, 2019

Tweaking Your Grocery List on Keto

Not sure how to tweak your grocery list now that you're on keto? These bloggers have tips to spare.

Who said the ketogenic diet was all about eating bacon and butter? Not these bloggers, who aim to maximize their nutrient intake while eating keto. Sure, it'd be easy to focus on high-fat foods, since the keto diet is a strict, high-fat, moderate-protein, and very low-carb plan. While ground beef, coconut oil, and cheese may have their place, focusing on vitamin- and mineral-rich plant foods, as well as eggs, can help you build a diet that's rich in heart-healthy fats, digestion-friendly fiber, and, of course, flavor.

We asked top keto bloggers for their grocery store staples, how they work them into a keto meal plan, and their best tips for using them. Plus, there are nutrition stats, so you can figure out how these foods may work for you and what your body uniquely needs. Remember that net carbs are calculated by the total grams of carbs minus grams of fiber and sugar alcohols. The U.S. Food and Drug Administration (FDA) doesn't recognize these as an official macronutrient, but people on keto and other low-carb diets tend to count them. As the Atkins diet website points out, they may give a better representation of how a food affects blood sugar.

RELATED: 7 Keto Diet Foods That Should Be in Your Pantry

Given this list is heavy in veggies, nuts, and seeds, you'll probably be surprised at what's on here. Happy shopping (and eating)!

Chia Seeds for Pudding, Salad Dressings, and More

"I love chia seeds. These little seeds fit perfectly into the keto diet because they are packed with fiber, protein, omega-3s, and magnesium. Chia is versatile, too. I use them to make puddings, as a replacement for eggs (for vegan or allergy sensitive keto-ers), add it to dressings, or make fiber and protein rich drinks with them."

Per 1-ounce serving: 138 calories, 8.7 grams (g) fat, 2.2 g net carbs, 4.7 g protein

—Lauren Rabadi, keto coach at Lauren Rabadi Wellness in New York City

Eggs for a Quick Snack When Hard-Boiled

"I cannot live without eggs, and I keep at least two dozen eggs in my fridge at any given time. Eggs are the best almost-zero-carb food for a keto lifestyle. As a family we love to make a big batch of hard-boiled eggs to have as snacks through the week. My kids really enjoy them, too. Usually we eat them plain, but we also like to assemble snack plates with egg whites, meat sticks, cheese, olives, and pickles."

Per serving (1 egg): 78 calories, 5.3 g fat, 0.6 g net carbs, 6.3 g protein

—Anna Hunley at Keto In Pearls in Cincinnati, Ohio

RELATED: 10 Easy Grab-and-Go Keto Snacks

Sauerkraut for a Gut-Friendly Boost

"The one food item that I buy constantly is raw sauerkraut. I live for the stuff! Not only is it low-carb, it boosts the flavor in meals, aids in gut health, helps digestion, and the liquid in the container is a great replacement for vinegar in dishes."

Per 2 tbsp serving: 5 calories, 0 g fat, 0 g net carbs, 0 g protein

—Leanne Vogel at Healthful Pursuit , and author of Keto for Women

Hemp Seeds for Smoothies, Sauces, and Salad Toppers

"My top most-purchased item at the grocery store is probably hemp seeds because they're my perfect keto food. They're very low in carbs and high in omega-3 fatty acids and protein. I find myself tossing them on top of roasted veggies and salads, adding them into smoothies and using them as a base for a lot of sauces."

Per 1-ounce (3 tbsp) serving: 166 calories, 14.6 g fat, 1.4 g net carbs, 9.5 g protein

—Liz MacDowell of Meat Free Keto and the author of Vegan Keto

RELATED: Flaxseed A-Z: What the Superfood Offers and How to Add It to Your Diet

Broccoli for Lots of Fiber and Vitamins

"I might have a keto dessert blog, but moderation is key. I can't seem to live without broccoli. Not only is it full of vitamins, but it's packed with fiber: One cup offers 2.3 grams of the nutrient. I whip up so many different varieties of broccoli soup at home, which everybody loves. Making soup out of broccoli is quick, and I love how it keeps me full for at least a couple of hours."

Per 1-cup (chopped) serving: 30 calories, 0.3 g fat, 3.6 g net carbs, 2.5 g protein

—Tisa Frelih of My Sweet Keto

Romaine Lettuce for the Foundation of Your Meals

"Vegetables are often overlooked, but they're very important, as they contain essential micronutrients and round out meals. I tend to buy lots of meat but then realize I have no idea what to eat with it. A bag of lettuce can boost a pound of ground beef to a filling taco or a burger bowl. My personal favorite is making a "sub in a tub." Chop up salami, ham, or another deli meat with cheese. Then simply mix with romaine and mayo for an easy and delicious meal."

Per 1-cup serving: 6 calories, 0.1 g fat, 0.2 g net carbs, 0.5 g protein

—Sam Dillard of Hey Keto Mama, author of The "I Love My Instant Pot" Keto Diet Recipe Book

RELATED: 10 Best Veggies to Eat on the Keto Diet

Walnuts for a Crunchy, Grab-and-Go Bite

"I always buy nuts and their derivatives, like nut butter and nut milk. I love snacking on nuts like walnuts because they're conveniently portable, keep well, and are nutritious. I rely on cashew milk and almond milk to replace dairy milk in my morning coffee, and use almond flour and coconut flour for my baked goods. I'm also a big fan of nut butters."

Per 1-ounce serving (14 halves): 185 calories, 18.5 g fat, 2 g net carbs, 4.3 g protein

—Julia Nickerson of Savory Tooth

Shopping List for a Keto Diet Based

Source: https://www.everydayhealth.com/ketogenic-diet/grocery-list-musts-according-to-bloggers/

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