My basic Keto grocery list

Yes, I am back with my basic Keto grocery list. This list helps me when I’m in a hurry and I don’t have much time to meal prep or get creative in the kitchen. I wanted to share this list with you, because many people have been asking for it. I also believe you don’t need to go out and buy all kinds of expensive items to get started with Keto. The items on this list will provide you with easy to prepare and Ketogenic diet proof food. Don’t forget to read my how to start eating Keto article first, let’s go!

My basic Keto grocery list always starts off with vegetables. These are some of my favorite and easy to get vegetables that are Keto proof:

• Cauliflower, I use 200 grams per meal
• Broccoli, 200 grams
• Haricot verts, 100 grams
• Spinach, 200 grams
• Champignon mushrooms
• Arugula or rocket salad

I also eat meat and fish a lot. I try to mix it up as much as possible and I have to say I usually spend a little more on these items. I like to buy organic and free-range meat and fish. These are my basic keto grocery list choices:

• Chicken breast, I always eat one breast which is about 125 grams
• Chickenwings, pre-seasoned (watch the carbs!)
• Hamburgers, sometimes pre-seasoned (watch the carbs!)
• Beef sausages
• Bifi turkey or beef sticks, the perfect no carb snack
• Salmon
• Smoked mackerel, great in a salad. Check out my recipe!
• Smoked salmon
• Canned tuna
• Smoked chicken breast strips
• Chicken baloney for omelets
• Sliced roast beef
• Eggs

Then there’s dairy products, those are very handy especially when it comes to cheese. I like using grated cheese for my omelets, on my vegetables and in oven dishes. These are my favorite diary items to buy:

• Cheese cubes, I usually have 5 cubes as a quick snack
• Shredded cheese, 20 grams per meal
• Sour cream
• Whipped or cooking cream for sauces
• Organic full fat yoghurt, about 100 milliliters
• Unsalted butter for baking and frying
• White cheese cubes for salads
• Cheddar cheese, the best and I use about 20 grams

I have a pretty bad Birch tree pollen allergy. They call it the ‘Paraberksyndroom’ in Dutch and it pretty much means I’m allergic to Birch trees and all the fruits related to that tree. Which are a lot of fruits and that is why you will see very little Keto proof fruits on my list. Eating an apple for example might kill me, so that’s a no-no for me. These are the Keto approved fruits I do eat:

• Olives, I usually buy green ones with garlic
• Avocado’s, sometimes because I sometimes have allergic reactions to this fruit
• Cucumber
• Banana’s, not Keto proof but I do sometimes eat these after a workout

Spices and condiments are very important to me. I don’t skip them, ever! These are my favorite ones which I use daily:

• Pepper powder
• Pink Himalayan salt
• Garlic cloves, paste or powder
• Ginger paste
• Chilli powder
• Cayenne pepper
• Paprika powder
• Cajun spice mix
• Any type of hot pepper powder or spice mix
• Hellman’s mayonnaise, one tablespoon
• Sriracha, just a tiny squeeze for spiciness
• Heinz ketchup, because it’s amazing and I try to only use 15 milliliters

Things I always have in my house for my Keto style of eating:

• Water
• Unsalted butter
• Olive oil
• Condiments and spices, food needs to taste good!
• Dark low carb chocolate, these are my favorite bars.
• Eggs
• Canned tuna
• Chicken broth powder

This is my basic Keto grocery list and I hope it helps you kick start your own Keto diet. Please don’t forget I have a lot of food allergies and you are probably able to eat more foods than I can. So use my basic list to get started, but don’t let it limit you in getting creative. The foods on my basic list are great for when you don’t know where to start. I always go back to these items because I know they work and use them in easy recipes.

As you can tell I didn’t put the amount I use behind every item. I want to give you an indication of how much I eat per meal, but make sure you use your own macro’s. We all have different goals, bodies and needs. There is no cookie cutter solution, so keep track of your own progress and macro’s. My full Keto grocery list is much longer, but I will share that one in another article.

Don’t forget to check out my low carb and Keto recipes and stay tuned for more Keto updates,

Kaya-Quintana

P.S. Do you have a Keto question? Let me know so I can help you out with an article and answers.