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    Home » Tips & Tricks

    Keto Diet Food List for Beginners

    September 4, 2018 Updated: June 7, 2021 by Lisa Wells / 1 Comment

    If you're wondering what you can eat on a ketogenic diet, here's a keto diet food list with the common keto foods you'll want to stock in your kitchen.

    Pork chops, rosemary and garlic in cast iron skillet

    So you’ve been hearing a lot about keto these days. You’re probably seeing amazing success stories and rave reviews. Well, if you’re wondering how to get started on keto, it’s easy!

    You’ll want to stock your pantry, cupboards, and fridge with delicious, healthy, whole foods. Focus on all the wonderful foods you can enjoy following a keto diet (rather than worrying about the foods you should avoid). Here’s the full keto diet food list to help you get started.

    This post may contain affiliate links. Please read my disclosure for more info.

    What is the Keto Diet?

    Keto is a low carb, high fat, moderate protein diet. It’s similar to paleo in that many of the foods and recipes overlap between the keto diet and the paleo diet. Because the diet is focused on getting your body into ketosis to burn fat, you'll be eating very low carb foods. And focusing on whole, unprocessed foods will keep it healthy. What you won’t see on the keto diet food list? Processed foods, chemicals, gluten and sugars. Watch for these items when you go to the store and be certain to read labels carefully.

    Fortunately, there are a ton of great low-carb, gluten-free, grain-free and sugar-free foods out there, ensuring the keto diet is simple to follow and delicious.

    BONUS: Click here to get a free printable keto shopping list.

    The key is to focus on whole foods like leafy greens and non-starchy vegetables, organic meats, fish, healthy fats, and low-glycemic berries. Because the keto diet is high in satisfying fats and protein, it’s very filling. As you shift away from processed foods, you’ll feel healthier and more energetic—and you may also lose weight.

    Homemade keto mayonnaise

    When following the keto diet, look for organic options whenever possible. Avoiding pesticide-laden produce is well worth the extra cost associated with these foods. Organic meats are important because most don’t contain antibiotics or hormones (and haven’t been processed). Many organic products are now available at big box stores like Costco and Sam’s Club, making it easy to buy organic even on a budget.

    Related: How I saved over $1,000 on keto foods

    When you’re cooking with simple, whole foods, it’s important to buy the highest quality items you can find. These flavors really stand out, so when you use just a few ingredients, quality and freshness make a big difference. Buy foods in-season as well. Often the key ingredients in keto recipes are so delicious at their peak, they hardly require any preparation at all.

    Easy Keto Recipes to Try

    Getting Started with the Keto Diet

    If you’re ready to get started with the keto diet, it’s best to organize your kitchen. Clean out all the high-carb processed “junk food” you might be storing in your fridge and pantry. This will help you create plenty of space for all the healthy keto-friendly foods.

    When you clean out your kitchen, you’ll want to read labels carefully. There are many sneaky foods (like salad dressing) that contain gluten and other inflammatory foods. Those with allergies to items like dairy, soy or peanuts are probably familiar with reading labels carefully. If you’re following a paleo diet already, you know to avoid milk, peanuts and refined sugars (as well a gluten). If a low-carb, gluten-free diet is new to you, you may want to watch labels closely for hidden ingredients. Look for items with only a few, recognizable ingredients. This will indicate they’re less processed and more whole.

    Fresh collard greens in colander

    You’ll also want to organize your kitchen tools to ensure you have exactly what you need on hand for preparing keto recipes. While many keto recipes are easy to follow and cook, some call for items like a spiralizer, food processor or pressure cooker. Having the proper tools on hand can help you really ramp up your cooking game and make keto food preparation an enjoyable experience.

    Once your kitchen is cleaned out and prepared, you’re ready to shop for the items on your keto diet food list!

    Stocking the Keto Kitchen: Keto Diet Food List

    There’s a trick to shopping for a keto diet (or any whole food diet). Shop the perimeter of the store! Most stores stock their whole foods like produce and meat around the edges of the store and stock rows of processed canned and boxed foods in the center. If you concentrate your efforts on the outer edges of the supermarket, you’ll find almost every food you need.

    Shop with a list, and if possible, plan out your first few weeks of keto meals. This can help you ensure you have all the ingredients you’ll need on hand. As you become more familiar with the keto diet, you’ll start to store extra, keto-friendly foods in your pantry and cupboards, so you can cook whatever meal you’re craving that day. When you’re starting out though, you’ll probably need to build up your storage and stockpile over time (see more budget tips here).

    Pork chops with garlic and rosemary in cast iron pan

    So are you wondering what to buy? Here’s the comprehensive keto diet food list with all the items you’ll need to get started. This list is also paleo-friendly, so you’ll also have the basic ingredients you’ll need to make many of the great keto and paleo recipes here. The keto diet and the paleo diet overlap in many ways, so it’s easy to find recipes that work for both food plans.

    BONUS: Get your free printable keto shopping list here.

    I’ve also listed the tools you’ll need to create keto recipes. Don’t feel like you need every item to get started. Simply use what you have on hand, and then add new kitchen items as you go along.

    Keto Pantry Foods

    Almond butter
    Almond flour
    Anchovies
    Apple cider vinegar
    Avocado oil
    Baking soda
    Cacao powder
    Chia seeds
    Club soda
    Chicken and vegetable broths
    Chocolate, unsweetened 100% cacao
    Collagen protein powder
    Coconut aminos
    Coconut butter
    Coconut flour
    Coconut milk with no additives or gums (look for paper cartons or BPA-free cans)
    Coconut oil, organic virgin
    Coffee
    Egg white protein powder
    Flavored olive oils
    Flax seeds
    Garlic
    Ghee
    Hazelnuts
    Herbs & spices — avoid pre-mixed spice blends, which contain starch
    Macadamia nut oil
    MCT oil
    Monk fruit sweetener
    Mushrooms
    Mustard
    Organic olive oil
    Onions
    Pecans
    Sea salt
    Seltzer water
    Shallots
    Stevia
    Tahini
    Tea
    Tomatoes
    Tuna, canned or packaged with no additives
    Vanilla extract
    Walnuts
    Wild caught salmon, canned or packaged with no additives

    Keto Freezer Foods

    Bacon
    Berries
    Broccoli
    Cauliflower
    Chicken
    Fish
    Green vegetables (non-starchy)
    Meats
    Sausage
    Salmon
    Shrimp —raw, peeled and deveined

    Keto Fridge Foods

    Arugula
    Asparagus
    Avocado
    Berries
    Broccoli
    Brussels sprouts
    Cabbage
    Cauliflower
    Celery
    Cucumber
    Eggs
    Eggplant
    Herbs
    Kale
    Lemons and limes
    Olives
    Peppers
    Salad greens
    Seasonal fresh vegetables (non-starchy)
    Spinach
    Zucchini

    Keto Food Prep Tools

    Chef's knife
    Cutting boards
    Food processor
    Glass jars and bowls
    High-speed blender (like the Blendtec or Vitamix)
    Measuring spoons and scoops
    Microplane
    Paring knife
    Vegetable spiralizer

    Keto Food Cooking Tools

    Slow cooker
    Instant Pot
    Frying pan
    Sautee pan
    Dutch oven
    Sheet pans
    Parchment paper or silicone baking mat
    Silicone spatula

    As you can see, there’s a huge array of foods on this keto diet food list—so you don’t need to feel deprived or like your options are limited! Plus, many of your favorite recipes are easily adapted to fit a low carb lifestyle like keto or paleo. You’ll feel wonderful as you enjoy whole, nourishing foods that energize your body. Because of the high fat and protein content of the keto diet, it’s highly satisfying. So start by stocking up on this keto food list and you’ll be well on your way to enjoying the keto diet!

    If you’re looking for keto recipe ideas to get started, please check out these easy keto dinner recipes and snack ideas. You’ll be amazed at all the delicious meals you can enjoy on the keto diet!

    And if you're looking for more info on starting keto, including full 30-day keto meal plans, weekly shopping lists, and everything you need to succeed check out this helpful resource for beginning keto.

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    Comments

    1. JB

      November 22, 2019 at 1:09 pm

      I'm just getting started with eating keto and really appreciate this awesome list of yours. It clears up a lot of things for me in terms of what I can eat and what I can't eat.

      Reply

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