A Simple Keto Diet Grocery List for Beginners

I’m going to share a good keto diet grocery list with you, but first… my personal experience with the diet and why I’m not a fan.

When we as an Epoch team decided to write about the ketogenic diet as a topic, my first reaction was one of disappointment. With the keto diet being a buzzword in social media, I couldn’t help but want to resist the temptation to fall down the rabbit hole of another crazy fad.

My husband, and fellow Epoch blogger, jumped down the rabbit hole with two feet, blindfolded, and arms tied around his back. He embarked on his keto diet journey paired with intermittent fasting. He had amazing results. I couldn’t help but feel the pressure to try the keto diet along with intermittent fasting.

Fast forward a couple of months, I had failed.

I had tried a keto diet and intermittent fasting, and on a daily basis I felt like crap, hungry all the time, and my internal biochemistry was way off. These concerns lead me to multiple doctor visits and unnecessarily worrying about my overall health. After some personal troubleshooting, I realized that intermittent fasting was currently not for me. Subsequently, I let my keto diet go at the same time.

With lots of big crazy health concerns on my mind, all I could feel was animosity towards the keto diet.

While I have been able to get my health back on track, I fully recommend that you listen to your body on what feels right for you. If you have any additional questions or concerns consult a doctor, because after all, we are bloggers and only writing about what has worked for us (on an individual basis) as we research experts on various topics.

Everyone is different. Enjoy your journey!

I was pressured to try keto and it sucked... but here's a simple keto diet grocery list

Why should you aspire to eat a keto diet, and should you include your family?

There are multiple reasons why you should evaluate your diet. Our society gravitates toward big box stores and fast food chains. Trying to balance all the components of a fast-paced, modern life and fueling your body or your family’s bodies with high-quality foods can be a daunting task.

When done properly, a clean keto diet can help clear out your gut, restore your hormones, and assist your body in being the self-healer it was designed to be.

If you have kids, teaching them how their body works and how the food industry works will set them up for success in their adult lives.

What is so inspiring about using a Keto Diet grocery list?

Whenever I have a shopping list, I always feel a little more adult-ish, a little more organized, and a little more focused.

When you use a grocery list to meal plan you’re less likely to spend money on impulse buys. Using a grocery list for keto dieting will keep you focused on your overall goals and health plan.

(Also see: 18 Excellent Keto Diet Lunch Ideas for People on the Go)

Where can I find a keto diet shopping list?

Anyone can do a google search and find a plethora of keto diet grocery lists. But since you are here, see below for the Epoch one:

Oils: avocados, coconut oil, cacao butter, duck fat, flax seeds, grass-fed butter, macadamia nut oil, olive oil

Nuts, seeds, or nut butters: almonds, brazil nuts, chia seeds, coconut, hazelnuts, hemp seeds, macadamia nuts, pecans, walnuts

beef, bison, elk, goat, eggs, chicken, pork, lamb, protein powders, plant-based proteins

artichoke hearts, arugula, asparagus, bok choy, broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, fennel, garlic, kale, lemons, limes, lettuce, mushrooms, olives, spinach, swiss chard, zucchini

Why these categories?

FATS: Dietary fat is not the enemy. In fact, fats are the main component of the keto diet. There are four types of fats; saturated, monounsaturated, polyunsaturated, and trans fats. Saturated and monounsaturated fats are preferred because of their chemical stability and anti-inflammatory effects.

Fats have the highest calorie count. Look for products that are of good quality and fresh such as avocados, butter, macadamia nuts, coconuts oils, and eggs yolks. Avoid processed fats like vegetable oils.

There are many fats to experiment with, one of those is duck fat. Duck fat is more than 50% monounsaturated fat, making it a healthy option. Duck fat is literally melted away from the meat, causing it to have a simple processing cycle. Lastly, duck fat adds a lot of flavor to a dish.

PROTEIN: When it comes to protein, pay attention to how the animal was raised. The reason why this is important is that beyond the saying,  “You are what you eat,” you are what you eat, ate. When the animal is fed properly, then its body is in top form to be eaten by you, and you reap the reward of that healthy meal. But if the animal is pumped full of steroids and antibiotics, then guess who is eating a meal full of steroids and antibiotics…

When planning your grocery list for keto diet, you’ll want to think about how much protein is in each item. If too much protein is consumed, it can lead to an increase in glucose production and decrease ketone production (which is the opposite goal for a keto diet).

VEGETABLES: Vegetables can have carbohydrates in them. The general rule for the keto diet shopping list, is the higher the carb count the less you want to purchase/consume. Spinach and kale are great options!

Buy locally grown produce in season to get the best price and value. Locally grown usually means that the produce is fresher and more potent because it was picked later in its life cycle and has traveled less. Eat a wide variety of vegetables to ensure a wide range of nutrients and vitamins are ingested.

I hope this article helps you on your journey. Whether you are using a grocery list for keto dieting or doing something else, planning is the first step to success…well maybe second. Knowledge is power.

Our hope at Epoch is to help you live life a little better than the day before. We share our journey and life lessons through our blog and cross it with the speakers we learn from every day. If you are interested in learning alongside us, check out our library!

About the communicator
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Jennifer is a wife, mom, educator, writer, dancer, and house plant enthusiast. Her life mission is to work smart to make people smarter.