Starting the keto diet might be intimidating since the high-fat, low-carb diet, which is famed for its rapid weight reduction results, necessitates a complete revamp of most people's grocery lists. That means saying goodbye to some of the quick-cooking rice and frozen french fries you may have on hand for lazy evenings, and welcome to some somewhat more perishable foods with more fat and protein, such as meat and full-fat dairy.
But, before you start stocking up on bacon and cheese, keep in mind that good-for-you sources of unsaturated fat and protein—like fish and avocado—are better options, according to Lyssie Lakatos, RDN, of the Nutrition Twins. "Since fat is the main source of energy in this diet, selecting healthy fat sources is critical," she notes.
Best Keto Food List For Beginners
Now that we've gotten the bad news out of the way, here are all the delicious keto-friendly foods you can stock up on. There's a lot to be thrilled about when it comes to adding to your basket!
Low-carb veggies
For keto dieters, not all veggies are made equal. Vegetables with a lot of carbs are a no-no. Cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus are low-carb alternatives, according to Pegah Jalali, RD, a nutritionist at Middleberg Nutrition.
Frozen vegetables are also a good option. Middleberg Nutrition's Sydney Greene, RD, suggests frozen cauliflower in particular. "It has a low carb count but is strong in fiber and vitamin C." "Instead of bananas, use cauliflower to make a creamy smoothie that's low in carbs," Greene suggests.
Avocados
Avocados, according to Tammy Lakatos Shames, RDN of Nutrition Twins, are one of the finest keto foods since they are rich with nutrients and good fats. "I prefer to serve them with hemp or flax seeds sprinkled on top and parmesan cheese," Jalali explains.
Berries
According to Jalali, raspberries are the best sweet treat for folks on the keto diet since they have the fewest carbs—though blueberries and blackberries are also delicious. Blackberries and raspberries, in particular, are a good choice since they provide 8 grams of fiber per cup, according to Moore.
Salad greens
Pre-washed greens such as spinach, kale, and arugula save a lot of time. "Having greens on hand makes it incredibly simple to whip up a fast salad or add some quick nutrients to your proteins—folate, vitamin C, fiber, magnesium," Greene adds. Greene recommends scrambling two whole eggs with a handful of spinach for a quick, keto-friendly breakfast that provides a nice portion of healthy fat, protein, and fiber.
Organic chicken with grass-fed beef
Jalali suggests having grass-fed meat and lamb on hand, as well as organic poultry. "Our clientele enjoy Applegate's Great Organic Uncured Beef Hot Dog," adds Shames, referring to the non-GMO, grass-fed beef hot dogs that are free of nitrates and preservatives.
Broth made from bones
Is there another option? Take a sip of your beef protein. Greene is a big fan of Bonafide Provisions Bone Broth, which is made from grass-fed cow bones. "The amino acids in the broth help to maintain a healthy gut," Greene explains.
Tuna, salmon, or sardines (fresh or canned)
Grill, roast, or pan-fry fresh fish in a healthy oil (olive or avocado) and serve with a low-carb vegetable like broccoli or cauliflower rice.
If you go for canned, Jalali recommends mixing it with mayonnaise and serving it over greens. Greene recommends mixing a can of tuna with half an avocado in a collard green wrap for a quick keto lunch.
Cheese
In the dairy section, Jalali suggests looking for grass-fed, organic, and full-fat alternatives. Organic Valley's full-fat cheese is an easy-to-find alternative that can be found in both grocery and convenience shops. "It's great for the keto diet," adds Lakatos.
Always check the nutrition label before buying pre-shredded cheeses, advises Jalali, since they may include a stabilizer that adds carbohydrates—just make sure your shredded cheese has zero grams of carbs.
Greek yogurt and sour cream
On the keto diet, they may be used interchangeably since they all have comparable carb counts—Greek yogurt has five grams per serving, whereas sour cream has seven. Just be sure they're plain—flavorings add carbohydrates as well.
Quark
Quark is a German cuisine that has a taste and consistency that falls between yogurt and cheese. It may be used in smoothies, as a spread, or as a topping. "It's thick and creamy, and it's a favorite among our keto clientele," adds Lakatos.
Eggs
If you're on a keto diet, Lakatos recommends Eggland's Best Eggs. "Thanks to their all-vegetarian hen diet, which delivers high-quality, keto-friendly nutrition, they contain double the omega-3s and six times the vitamin D of regular eggs."
Moore recommends meal-prepping hard-boiled eggs and putting them in the fridge for convenient on-the-go breakfasts throughout the week. They'll keep for 7 days in the fridge if properly chilled and not cracked.
Milk made from nuts
According to Lakatos, milk might contain a lot of carbohydrates, thus nut milk is an excellent choice on the keto diet. Unsweetened coconut, hemp, and almond milk, in particular, are wonderful choices since they have no carbohydrates and over four grams of fat, which is ideal for keto dieters.
According to Moore, almond milk is very adaptable in a range of dishes, such as chia seed pudding or a morning smoothie. Moore recommends blending frozen berries with leafy greens and lots of almond milk for a cold smoothie in under five minutes.
Avocado, olive, hazelnut, and coconut oil
Because the keto diet is all about fat, any healthy oil is acceptable on our keto shopping list. Cooking with oils is one thing, but you may also increase your fat consumption by simply by sprinkling oil over your prepared meal.
Grass-fed ghee
Ghee, like the oils mentioned above, is pure fat, meaning it contains no carbohydrates or protein, according to Jalali. "Because ketogenic diets are more than 60% fat, consuming pure fats for all meals keeps you on track," says the author "she explains. If you can't locate ghee, the butter will suffice.
Seaweed
According to Greene, this low-carb snack has just one gram of carbohydrates and is high in iodine, which promotes a healthy thyroid. Some even come in separate grab-and-go packages that you can keep in your handbag or at your desk at work.
Olives
Olives may be added to salads or eaten as a quick snack. "For our keto clientele, they are a lifeline," Shames explains. Olives are a good source of monounsaturated fat and come in a variety of tastes (like taco or sriracha).
Pistachios
Pistachios in single-serving containers are also recommended by Shames. "Pistachios contain 90% mono- and polyunsaturated fats, which are excellent for your health." "Shames adds. "Plus, pistachios are high in plant protein and fiber, a combination that might help you feel satiated for longer."
Almonds
Almonds are another nut that is abundant in fiber, healthy fats, and protein. Moore often suggests them as a snack for customers who are always on the go and need snacks to keep them nourished throughout the day. Single-serve packets are simple to prepare ahead of time.
Yeast for nutrition
Nutritional yeast is high in B12, a substance that many people, particularly vegans and vegetarians, need. According to Lakatos, it's also a good source of protein without a lot of carbohydrates.
"Keto eaters may use it to add a cheesy taste to their meals, and they often use it to create keto-friendly bread and tortillas," explains Lakatos.
Flax seeds with chia seeds
According to Jalali, you may use these seeds to cover meats, add them to baked items, or create keto-friendly oatmeal and pudding. The fiber content of these pantry goods is substantial, yet the carb content is low.
