A Keto Diet Meal Plan and Menu That Can Transform Your Body

A Simple Ketogenic Shopping List

A well-rounded ketogenic diet should include lots of fresh produce, healthy fats and proteins.

Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.

The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

  • Meat and poultry: Beef, chicken, turkey and pork (choose organic, pasture-raised options whenever possible).
  • Fish: Fatty fish like salmon, sardines, mackerel and herring are best.
  • Shellfish: Oysters, shrimp and scallops.
  • Eggs: Purchase omega-3-enriched or pastured eggs whenever possible.
  • Full-fat dairy: Unsweetened yogurt, butter, heavy cream and sour cream.
  • Oils: Coconut and avocado oils.
  • Avocados: Buy a mixture of ripe and unripe avocados so that your supply will last.
  • Cheese: Brie, cream cheese, cheddar and goat cheese.
  • Frozen or fresh berries: Blueberries, raspberries, blackberries.
  • Nuts: Macadamia nuts, almonds, pecans, pistachios.
  • Seeds: Pumpkin seeds, sunflower seeds, chia seeds.
  • Nut butters: Almond butter, peanut butter.
  • Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions and tomatoes.
  • Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives and spices.

It’s always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes.

Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.

SUMMARY

Preparing a shopping list can help you decide what foods will fit into your ketogenic meal plan. Fill your cart with meat, poultry, eggs, low-carb veggies, full-fat dairy and healthy fats.

The Bottom Line

A healthy ketogenic diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.

Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.

The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.

Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.