Keto Food List & Printable Keto Grocery List Latest Update 2020

Today I am sharing the ultimate Keto Food List with a Free Printable Keto Grocery List. These foods will be a massive part of your new LCHF (low carb high fat) lifestyle. Before you change the way you eat, you have to modify the way you look at food. Most of the foods we’ve been told are bad for us are good. Of course, many of the foods we’ve been told are good for us (or are better options) are bad. Make sure you understand the basics behind the keto diet before you begin. That’s the only way you will be successful in making this a lifestyle change, and not just another failed attempt at weight loss.

2020 Keto Update You Need To Read Now:

Look, keto is simple. Please stop complicating it. You can honestly eat any food and stay in ketosis as long as you eat less than 25-50 grams of carbs a day. If you are an athlete you can eat up to 100 carbs per day. No food, I repeat NO FOOD is a keto food. Like hummus? Eat it! Like pineapple? Eat it! Unless you have a metabolic disease that causes your body to be super sensitive to sugar you can eat pretty much any whole food and remain in ketosis.

Don’t be afraid of a banana. Do be afraid of going over your carbs and calories. The same person that will write a hate comment about banans not being keto will sit and eat 10 handfuls of nuts. Guess what, just because you think nuts are a “keto food” you are eating waaayyyy more calories than you need and you will not lose weight. Keto is not a miracle diet. The laws of science still apply.

Sure, going keto may help you lose more weight because you feel fuller longer (thank you fat) or because you don’t have cravings (less sugar, fewer cravings) but it only helps you burn body fat if you are eating few enough calories to cause your body to burn the fat for energy. You’re not losing weight because you stopped eating bananas!

 

Need an easy to view quick list for the fridge? Try this:

Low Carb Food List Printable – Carb Chart

Note: Scroll down to the bottom of this post to see the different foods I recommend. There are certain spices, and seasonings that are keto-friendly and 0 carbs, and I linked to them in this list to make it easier for you.

If you have questions, feel free to comment below, email me or check out my Keto Diet Frequently Asked Questions to see if I have already answered the question for someone else.

Keto Food List Printable:

I am so sorry I listed mayo under dairy! Eggs are in the dairy section and it has eggs in it. Please forgive me for losing my brain for a moment!

Keto Food List Meats

You can download the FREE printable Ultimate Keto Grocery List

Keto Food List:

This diet is perfect for everyone, but it is not a one-size-fits-all kind of plan. You can’t simply add the foods to your cart go home and eat all you like. You have to know your goals, macros, and have a menu plan. Thankfully, we can help you with all of that. This list was created to give you a starting point, but only you know what will work for you. If you have insulin resistance, you should wait until you reach your goals to incorporate fruits. If you eat 50 grams of carbs a day and are in maintenance mode, you can eat more than the person who is in induction. Please be thoughtful when commenting, especially on other people’s questions or comments. We are all in a different place, and we should be helping each other succeed.

Keto Shopping Tips From The Pros:

When you start the keto diet, you are entering a new world of eating. And nowhere is that more apparent than at the supermarket. Suddenly, all of your stand-by foods like macaroni and cheese, pasta and bread are no longer on your shopping list. When you go shopping for the first few times you may feel like a fish out of water. However, with a bit of practice, you’ll feel just as comfortable as you were with your previous shopping lists.

Successful keto shopping starts before you reach the store. There are many resources for shopping lists online and in keto books. Before you head for the store, make a list of the weekís recipes and then decide what youíll need to make each meal. Make sure to purchase low-carb snacks for in between meals.

Also, plan for modifications to the meals for other people in your home. You wonít be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.

Meal Planning:

Once you’ve made your meal plan for the week, its time to hit the store. When you arrive, buy your protein items and produce first. This may sound very simple and like it wonít make much difference, but it will. Once you’ve filled your cart with all of the acceptable foods, there won’t be room for much more.

Consider buying your meat in bulk. This will save you lots of money if you know where to get family-sized packages of meat. When you buy meat in large quantities, you can also cook it in bulk as well. Taking the time a few days per week to cook meat makes it simple to follow the keto plan. You can cook your meat beforehand and have it ready to go when you need it. You can purchase ground beef, chicken pieces, small steaks and even seafood in bulk.

Cheese, if you can tolerate it, can also be purchased in bulk. Many stores offer store-brand cheese in large bricks. You’ll need to make sure to read the labels before you purchase any cheese. Make sure that when you eat cheese to eat some fiber (salad or raw veggies) as well. Having large blocks of your favorite cheeses on hand can make it easy to grab a quick snack between meals.

Shopping The Store:

As you walk around the store, stick to the outer edges. The outer aisles have the freshest food. Think about your neighborhood grocery store. Most often the deli, the meat counter, and the produce section are all along the sides of the store with the packaged items in the aisles. Once you add more carbohydrate grams to your daily limit, you can start to experiment with low-carb packaged foods.

That leads to the next important tip: read the labels! Just because an item says it is low carb, it may have hidden sugars. Do your investigative work at the grocery store so you wonít get home with products that cause you to gain weight.

Shopping for the keto diet will take some time to get used to. You’ll be navigating parts of the grocery store that you may not be familiar with. You’ll also be purchasing items you’ve never cooked before. However, with planning and dedication, low carb shopping will become easier. Just remember to make a list before you visit the store and stay toward the outer aisles of the grocery store. In no time, you’ll be an experienced low carb shopper.

Keto Food List: Veggies

When starting the Keto Diet, you need to love your veggies. If you don’t already love vegetables, now is the time to train yourself. Thankfully, these diets promote high-fat content and fat + veggies = yummy! If I am facing down a veggie, I don’t particularly care for I saute it in bacon grease or coconut oil.

You need to get all of the vitamins you possibly can so make it a point to eat your veggies with every single meal! Seriously, don’t skip out on the veggies!! 😉

Keto-Fruit-and-Keto-Veggies

Keto Veggies: 

Artichokes
Asparagus
Avocado
Bean Sprouts
Bell Peppers (green, red, yellow, orange)
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Canned Artichoke Hearts
Canned Asparagus
Canned Black Olives
Canned Green Beans
Canned Green Olives
Canned Greens
Canned Mushrooms
Canned Pickles
Canned Sauerkraut
Canned Spinach
Cauliflower
Celery
Cucumbers
Eggplant
Fresh Spinach
Green Bell Peppers
Green Onions
Greens
Hot Peppers
Iceberg Lettuce
Leeks
Mushrooms
Napa Cabbage
Okra
Portabella Mushrooms
Radishes
Romaine Lettuce
Snow Peas
Spaghetti Squash
Spinach
Yellow Onions
Yellow Squash
Zucchini

Don’t see a veggie you love listed here? Eat it and see how your body responds! No need to email me asking if XYZ veggie is keto because it’s not. Keto is a state friends. Eat your veggies and if you start gaining weight or they make you crave STOP eating them! Easy peasy!

Keto Food List: Fruits

What you need to know about fruit: Fruit is amazing, and once your taste buds recover from years of white sugar consumption, you will find that fruit is very sweet and is quite a treat. With that in mind, it’s important to remember that fruits should be eaten in small quantities, and with caution.

If weight loss is your goal, a weekend fruit binge can derail your weight loss, push you out of ketosis, and revive your cravings for sweets.

When I first started my keto experience, I didn’t have much fruit. I would occasionally have one strawberry or 1/4 cup of frozen fruit, but I kept it to a minimum. Now, the good news is that fruit sugar is different than white sugar. First of all, the fruit has fiber in it. Unlike eating white sugar which goes straight into the bloodstream and is combated with insulin spikes, the fiber in fruit is harder to digest, so it doesn’t cause your body to react in the same way. So a little fruit can be a good thing.

My suggestion is to start with the lowest carb/sugar fruits and see how you respond. If you start gaining weight or notice that you are craving sweets again, simply cut back and try something else.

Once you reach your goal weight, you will have more freedom in this area.

Keto Fruits:

Apples
Apricot
Avocado
Bananas
Blackberries
Blueberries
Cherries
Cranberries (fresh)
Dates
Figs
Grapes
Grapefruit
Guava
Kiwi
Lemons
Limes
Mango
Melons
Nectarines
Olives
Oranges
Papaya
Passion Fruit
Peaches
Pears
Pineapples
Plums
Pomegranates
Raspberry
Rhubarb
Strawberries
Tangerines
Tomato (all varieties)

Don’t see a fruit you love listed here? Eat it and see how your body responds! No need to email me asking if XYZ fruit is keto because it’s not. Keto is a state friends. Eat your fruit and if you start gaining weight or they make you crave STOP eating them! Easy peasy!

Keto Food List: Dairy

Dairy on a keto diet can be great unless you have a sensitivity to dairy. During this process, you will learn a lot about how your body responds to different foods. You may learn that carbs made you moody, bloated, or a number of other things. You may also learn that the same applies to dairy.

The only way you can know how you respond to dairy is by slowly adding it to your meals. If you eat dairy and don’t notice any issues, you will probably be okay using dairy as a great source of fat. If however, you find that after eating yogurt or cheese you feel bloated, have cramps, get diarrhea or start vomiting, you will want to eliminate dairy until you figure out the cause. In some cases, people who were previously lactose intolerant have been able to add dairy into their diets after eliminating carbs, so you just never know. Food allergies are a tricky thing.

I’ve done keto with dairy and without and didn’t notice a difference at all.

Assuming all is well for you in the dairy department, these are the keto-friendly dairy foods you can enjoy:

Keto Dairy

 Keto Dairy:

Sour Cream
Heavy Whipping Cream
Mayonnaise
Full Fat / Full Cream Greek Yogurt
Full Fat / Full Cream Milk

Cheeses:
Blue
Brie
Cheddar
Colby
Cottage Cheese
Cream Cheese
Feta
Goat Cheese
Monterey Jack
Mozzarella
Parmesan
String Cheeses
Swiss

Note: This list isn’t exhaustive, it just lists the most common dairy products you can eat to give you ideas.

Keto Food List: Meat

These low carb high-fat meats are perfect for your new keto lifestyle, but you remember to eat only when you are hungry and stop when you are full. Common sense, am I right?

When it comes to meat, there’s not much to avoid. You should always make sure to purchase meat with fat and void lean cuts, as this will not help you lose weight. Remember, fat is your friend. Fat is needed, so your body has fat to burn and not sugar. When you are on a low carb diet, you are not fueling your body with sugar, so make sure you eat plenty of fat. If you don’t have fat to burn, your body will start burning glucose (even if you have fat stores). Your body needs to know that it never has to worry about not having enough fat.

Keto Meats

Keto Meats:

Beef: 

Hamburger
Steak
Roast Beef
Prime Rib
Baby Back Ribs
Corned Beef

All cuts (don’t go for lean, you need the fat!)

Pork:

Ham (unglazed)
Bacon
Pork Roast
Pork Chops
Tenderloin
Ground Pork
Ham

Go easy on nitrates with these:

Sausages
Italian Sausage
Bacon
Deli Ham
Lamb, Veal, and other meats I don’t eat 😉
Processed Meats: Try to go organic and nitrate-free when possible
Pepperoni
Hot Dogs
Jerky
Lunch Meats

Meat Broths

I love prepping meat days in advance, so I don’t have to cook meat for every meal. Organic processed meats are quick and easy, but they also cost more than cooking, so it’s up to you. Also, be sure to save bacon grease for cooking other foods. I use bacon grease when I fry veggies (if I need extra fat) and chicken and it tastes great! Avoid sauces unless you are using low carb meat sauces or dips.

Meats are typically very low in carbs, but always check for sugar content, read the ingredients, and as always know what you are putting into your body. Eventually, these things will be second nature.

Keto Food List: Poultry

Before I went into ketosis and before I cared anything about keto meals chicken was a staple in our home. While I do love all things chicken, I have found that going the boneless skinless route can sometimes get old, boring, and you lose some of the fat. Remember that you don’t have to choose lean meats anymore. Can you still eat it? Of course, but you need to try to dress it up with fat anytime you can. This low carb poultry list isn’t exhaustive, but I think it’s enough to get you started.

Remember: You shouldn’t bread any of these foods. Even if you fry them, do not use flour or bread crumbs. Go organic when possible, and if you can grow your own, that’s even better! While we focus on low carb foods, it’s important to remember that antibiotics and growth hormones don’t just affect our foods, they transfer to our bodies as well.

If you plan to stuff your poultry, do so with veggies and cheese!

Keto Poultry

Keto Poultry:

Chicken:

Canned Chicken (read labels)
Chicken Thighs
Chicken Wings
Chicken Breasts
Chicken Legs
Chicken Tenders
Whole Chicken
Cornish Hens
Chicken Eggs

Duck
Eggs & Meat

Goose
Eggs & Meat

Pheasant
Quail
Eggs & Meat

Turkey:

Turkey Legs
Ground Turkey
Whole Turkey
Turkey Breast

Watch for nitrates:  Turkey & Chicken deli meats, Turkey Bacon, Turkey Sausage

Chicken Broth (great for adding sodium back into your diet)

I love prepping meat days in advance, so I don’t have to cook meat for every meal. Organic processed meats are quick and easy, but they also cost more, so it’s up to you. Also, be sure to save the chicken broth for cooking other foods and making soups. Feel free to cook your poultry in bacon grease to add additional fat. Avoid sauces unless you are using low carb poultry sauces or dips. I try to use low carb herbs and seasonings on all of my poultry; it may seem like a lot of work to figure these things out, but trust me, you’ll get the hang of it in no time.

Keto Food List: Seafood

Fish are great for keto diets because they offer heart-healthy omega-3 fatty acids, and you can dress them up in so many ways. While fish and seafood can be a great choice when dining out, make sure you order with no breading and try to find out exactly what they use to cook and season them. Did you know that black pepper has carbohydrates? It does indeed, which is why it is so important to make sure you know what’s being added to it.

Some shellfish like oysters and mussels contain some carbohydrates, so take that into consideration when eating out. The easiest thing to do is PLAN. Before you go out, find the restaurant’s menu and nutrition info if possible (if not just read the menu carefully and don’t be afraid to ask questions). This is just another reason to make sure you are using My Fitness Pal to calculate your meals, and if you have the app, you can add them while you wait for your food!

Keto Seafood

Keto Seafood: 

Anchovies
Bass
Canned Salmon & Tuna
Catfish
Cod
Crab (only real, imitation crab is very high in carbs)
Flounder
Haddock
Halibut
Herring
Lobster
Orange Roughy
Oysters (some carbs)
Salmon
Sardines
Scallops
Shellfish (may contain carbs)
Shrimp
Sole
Tilapia
Trout
Tuna Fish

Sushi is one of those things you will have to judge on a case by case basis. Some restaurants may serve sushi without the rice (on cucumbers or in other creative ways) so be careful with sushi.

Keto Food List: Everything Else

Okay, so you’ve seen all of the meats, poultry, seafood, fruits, and veggies that you can eat. Now it’s time to get to everything else. I have tried to add everything I can think of to this list, but I am sure I will miss some things. Please feel free to email me or add a comment if you notice that I missed something on this list.

After reading the lists above, you are probably wondering what you can do with all of those foods. This list will help you season, sweeten, and flavor your meals. So check out this list of everything else you can eat when living a low carb keto lifestyle.

 Keto Everything Else Baking & Cooking

Drinks / Liquids:

Coconut Milk (check carb counts, canned seems to be lower in carbs)
Cashew Milk
Almond Milk
Coffee (w/heavy cream)
Unsweetened Tea
Protein Shakes

Salad Dressings: Look for low carb, full-fat options. Try to go organic if possible, and avoid preservatives.

Blue Cheese
Ranch
Italian
Lemon Juice
Lime Juice
Salsa (again read labels)

Keto Sweeteners:

Liquid Stevia
Powdered Stevia
Erythritol Natural Sweetener
Xylitol
Monkfruit
Sverve
Splenda (Some people like it, some don’t. You do you boo)

Fats & Oils:

Bernaise Sauce
Butter
Bacon Fat
Coconut Oil
Duck Fat
Ghee
Hollandaise Sauce
Mayonnaise
Olive Oil
Peanut Oil
Sesame Oil
Sunflower Oil

Spices And Condiments:

Always watch for MSGs and try to stick to natural spices!
Real Bacon Bits
All Spice
Cajun Spice
Capers
Chili Powder
Cinnamon
Cream of Tartar
Cummin
Dill
Garlic Powder
Garlic Salt
Horseradish
Hot Sauce
Onion Powder
Oregano
Paprika
Parsley
Pumpkin Spice
Salt
Turmeric
Pepper (does have carbs)
Soy Sauce
Vinegar
Worcestershire Sauce
Yellow and Brown Mustard
Sugar-Free Ketchup
Sugar-Free Syrup

Flavor God is my Number 1 choice when it comes to spices! They are free of sugar, GMO’s, MSG, and Carbs! You can shop Flavor God Seasoning here.

Cooking & Baking:
Coconut Flour
Coconut Flakes
Almond Flour / Meal
Flax Meal
Flax Seeds
Chia Seeds
Cocoa Powder

 

You can download the FREE printable ultimate Printable Keto Grocery List here!

Source : www.ketosizeme.com

Add a Comment

Your email address will not be published. Required fields are marked *