Looking for an easy list of items to add to your ketogenic grocery shopping list? These are some of my favorite, go-to items. I go grocery shopping multiple times a week. Even though I am only shopping for me and my husband (and a dog that is only 8 pounds) I feel like I am always feeding an army. Even when I do a bigger shopping trip on the weekend I find myself stopping in the grocery stores at least two more times during the work week. We go through a lot of the same food items over and over so I wanted to share with you all what some of the “core items” look like in our fridge. Each week I add in a lot more things, but these are some of the staple pieces to our ketogenic friendly eating (low carb) and items we eat over and over again.
When it comes to proteins or meats we eat a lot of the same things over and over: grass fed ground beef, chicken thighs, chicken breasts, turkey bacon. Sometimes we get salmon but usually I buy it the same day I plan to cook it and always get wild caught versus farm raised. But on any given grocery trip I am always buying the beef, chicken and turkey bacon. I like chicken thighs because they fall apart really well in my slow cooker, which I use all the time now for our chicken recipes. I also like that chicken thighs have a bit more fat than breasts, and when you are following a keto diet you don’t go for the leanest meats. I also love the grass fed ground beef to make simple chili dishes. Turkey bacon is also a staple in my breakfast routine. I make a lot of scrambled eggs with spinach, mozzarella cheese and turkey bacon.
Also for protein I love eggs and we buy a ton of cage free brown eggs as well as hard boiled eggs and liquid egg whites. I can eat omelets for breakfast, lunch and dinner so we always have lots of eggs. I also like to buy the already made hard boiled eggs for quicks snacks. Sure I could make these myself with a hard boiled egg maker, but this is sometimes just easier and I get them at Shop Rite or Trader Joe’s for under $4 for easy grab and go snacks.
I love nuts and buy them all the time. My favorite nuts are Brazilian nuts, almonds and cashews. If nuts weren’t so high in calories I could kill and entire bowl of them that’s just how much I love them. Nuts are great when you are doing a high fat and low carb diet, but you have to remember that nuts are high in calories so you can’t just go to town and eat handfuls of them. If I am in a pinch and need something to hold me over I will take a handful because fats are satiating (keep you full) so I can have some in between meals. I also love them mixed in with cottage cheese for a bit of a crunch.
You have to remember that nuts are high in healthy fats so even though they have some carbs, they are not a high carb food. They also have some protein and like I said fats will fill you up so you can have a handful and be full.
When it comes to ketogenic diets you want to find vegetables that are high in fiber like greens and cauliflower. I love green beans, broccoli and cauliflower so those are my usual go to veggies. I also love brussel sprouts, snap peas and broccoli rabe. I get these that are already in the bags so that it is easy to measure out my meal prep containers. I love cauliflower rice and broccoli florets for my lunches. I use some liquid aminos to make it taste like stir fry and it’s so delicious. Veggies are great to fill you up and get lots of nutrients. I could eat bowls and bowls of vegetables and love finding new ways to make them.
My chicken thighs I make in the slow cooker all the time and always use seasonings like bbq flavor or garlic, basil and tomato. I buy the already made seasoning packets, add some organic chicken broth and some organic olive oil. Put it on high for 3-5 hours and the chicken falls apart and tastes amazing! It makes chicken taste so good and not at all dry and boring like usual meal prep meals. It is literally fool proof to make these and I recommend trying all kinds of seasonings.
In the end when you want to follow a low carb and high fat diet it’s important to have core items that you always have in you fridge. My list are below:
Ketogenic Friendly CORE Grocery Shopping Items:
- Meats: chicken thighs, chicken breasts, grass fed ground beef, ground turkey, ground chicken, turkey bacon
- Eggs: liquid egg whites, cage free brown eggs, hard boiled eggs
- Nuts: cashews, almonds, brazilian nuts, peanut butter, almond butter
- Oils: coconut oil and olive oil
- Dairy: full fat cottage cheese, plain greek yogurt, half & half for coffee, mozzarella full fat string cheese, goat cheese, mozzarella cheese shredded, almond milk unsweetened
- Vegetables: greens, cauliflower, brussel sprouts, green beans, snap peas, asparagus, broccoli, zucchini, avocado