Embarking on a new diet can be daunting, especially when it comes to knowing where to start. If you’re considering the keto diet to improve your health and well-being, you’ve already taken the first step. One of the best ways to ease into a new routine is by having a reliable shopping list filled with delicious snacks and go-to recipes, which is particularly helpful for the keto diet.
Understanding the Ketogenic Diet
The keto diet has gained significant popularity, but is it worth the change? Like any diet, keto requires commitment and specific guidelines. It is a low-carb, moderate-protein, and high-fat diet. There are various forms of the keto diet, but this guide focuses on the standard ketogenic diet (SKD), which consists of very low carbs, moderate protein, and high fat. Typically, it includes 70-80% fat, 10-20% protein, and only 5-10% carbs. For a 2,000-calorie diet, this translates to 167 grams of fat, 100 grams of protein, and 25 grams of carbs. If you’re aiming to lose weight, you may need to consume fewer than 2,000 calories daily. Consulting with a doctor or nutritionist can help determine the right approach for you.
Transitioning to Keto: Mindset and Preparation
A new diet can disrupt your normal routine, but it doesn’t have to feel like a burden. Thinking of it as an exciting journey can make the transition smoother. This guide provides a simple shopping list based on delicious recipes that will help you navigate your first week on keto and beyond. By sticking to the basics, you’ll gain confidence and motivation to continue on your terms. As you gain momentum and settle into a routine, the transition will become easier than you anticipate.
Before you start shopping, it’s crucial to clear out any tempting, carb-heavy items from your fridge and pantry. This includes sugar, processed foods, breads and grains, starchy vegetables, and caloric sweeteners like honey, jams, jellies, and agave nectar.
Keto Beginner's Grocery Basket
Here’s a comprehensive grocery list to help you create your first keto meals. Consider doubling up on produce and proteins to experiment with your own creations at home!
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Produce
- Mushrooms
- Garlic
- Green cabbage
- Green onions
- White onion
- Red bell peppers
- Spinach
- Romaine or leaf lettuce
- Cherry tomatoes
- Avocado
- Lime
Proteins
- Boneless, skinless chicken breasts
- Ground beef
- Breakfast sausage
- Bacon
Eggs and Dairy
- Cream cheese
- Eggs
- Plain, whole-milk yogurt
- Blue cheese
- Salted butter
Pantry Staples
- Chicken broth
- Coconut cream
- Almond flour
- Soy sauce
- Vanilla extract
- Cocoa powder
- Monk fruit extract
- Almond butter
Spices and Oils
- Garlic powder
- Salt
- Pepper
- Ground ginger
- Cinnamon
- Coconut oil
- Sesame oil
- Sesame seeds
- Avocado oil
Five Simple Keto Recipes for Beginners
These five recipes are designed to be simple, easy to prepare, and full of flavor, ensuring you feel satisfied after every meal. You might even recognize some of them as familiar dishes, just with fewer carbs. These recipes are cost-effective and provide a smooth transition into the keto lifestyle.
Pro tip: Each recipe makes two servings, except for the fat bombs, which make four. If you enjoy meal prepping, simply double or triple the recipes and prepare them on a weekend to have ready-to-go meals throughout the week.
1. Creamy Garlic Mushroom Chicken
This creamy and versatile dish is perfect for dinner and can be prepared in just 30 minutes. You can also make it ahead of time and freeze it for up to one month. The combination of garlic and mushroom flavors makes each bite delightful. Pairing it with zucchini noodles saves time and money by eliminating the need for an additional keto-friendly side dish.
- Calories: 365.4 per serving (serves 2)
2. Egg Roll in a Bowl
For a relaxed night in, this egg roll in a bowl is an excellent choice. It can be prepped ahead of time and enjoyed throughout the week, lasting up to one week in the fridge or one month in the freezer. This dish captures the traditional flavors of a savory egg roll without the added carbs and additives. It’s quick to make in one pan, requires no specialty ingredients, and is a crowd-pleaser. Try switching it up with broccoli slaw instead of cabbage for a variation.
- Calories: 386.95 per serving (serves 2)
3. Chicken Cobb Salad with Avocado Lime Dressing
This filling and delicious salad is sure to become a household staple. It’s quicker to prepare than ordering takeout and keeps well in the fridge, making it ideal for a week’s worth of lunches.
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- Calories: 448.44 per serving (serves 2)
4. Egg Muffins with Sausage and Vegetables
These egg muffins are a breakfast staple for those on-the-go or anyone looking to pack extra nutrients into their morning. They can be made ahead of time on the weekend and stored in the fridge for up to one week, making them a convenient grab-and-go option.
- Calories: 460.68 per serving (serves 2)
5. Chocolate Fat Bombs
Getting enough fats on the keto diet can be challenging, which is where fat bombs come in handy. These can be quickly prepared as a snack option throughout the week. Double or triple the recipe and freeze them until you’re ready to use, or make a small batch to satisfy sugar cravings.
- Calories: 429.6 per serving (serves 4)
The Keto Flu and Electrolytes
As you increase your water intake and lose water weight on the keto diet, your electrolytes may become imbalanced, intensifying symptoms. To combat this, consume bone broth for sodium, sliced dried apricots with yogurt for potassium, or a piece of dark chocolate for magnesium.
Benefits of the Keto Diet
The ketogenic diet has been around for almost 100 years, originally created for people with epilepsy. In addition to helping those with epilepsy, it offers several other benefits:
- Reduced Risk of Type 2 Diabetes: By reducing hormones like insulin, the keto diet can lower the risk of type 2 diabetes. Insulin plays a key role in the development of diabetes and other health problems, such as cardiovascular disease and stroke.
- Improved Health Markers: Following the keto diet may lead to improvements in blood pressure, insulin secretion, and postprandial glycemia. However, more research is needed to understand the long-term health effects.
- Weight Loss: The keto diet can lead to quicker weight loss compared to other diets. It also helps prevent frequent fridge visits in search of empty calories or processed ingredients.
- Potential Benefits for Alzheimer’s Disease: The keto diet may improve short- and long-term cognition in people with Alzheimer’s disease and mild cognitive impairment, though more research is needed.
Potential Side Effects: The "Keto Flu"
When starting the keto diet, you may encounter side effects known as the "keto flu." These symptoms usually last only a few days as your body adjusts to being in ketosis. Common symptoms include:
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- Low energy and mental function
- Headaches
- Increased hunger
- Insomnia
- Nausea
- Digestive discomfort
- Decreased exercise performance
- Low libido
To minimize these symptoms, ease into the diet gradually. Try carb cycling two to three days per week until you’re ready to fully commit to the keto diet. Everyone is different, so be mindful of your body and what works best for you.
Recipe Alternatives and Customization
Feel free to create your own recipes once you become comfortable with the keto diet. The key to sticking to any diet is to make it enjoyable and personalized. For a quick breakfast, scramble a couple of eggs and fry up some bacon. If you have more time, make an omelet packed with vegetables and protein. For lunch, try baked chicken breasts with cheesy cabbage. There are numerous keto-friendly recipes available that utilize ingredients from the basic shopping list.
Foods to Include and Limit on a Keto Diet
Foods to Include
- Meat and Poultry: Chicken, grass-fed beef, organ meats, pork, turkey, and venison.
- Dairy: Butter, cream, whole fat yogurt, and whole fat cheeses like Cheddar, goat cheese, and mozzarella.
- Fish: Herring, mackerel, and wild salmon.
- Eggs: Whole eggs (pastured and organic when possible).
- Nuts and Seeds: Macadamia nuts, pecans, almonds, chia seeds, flaxseeds, peanuts, pumpkin seeds, walnuts, and unsweetened nut butters.
- Oils and Fats: Avocados, coconut products, olives, and fruit and nut oils like avocado, coconut, olive, and sesame.
- Vegetables: Asparagus, broccoli, cauliflower, onions, celery, eggplant, leafy greens, mushrooms, tomatoes, peppers, and other nonstarchy vegetables.
- Condiments: Herbs and spices, lemon juice, mayonnaise with no added sugar, salt and pepper, vinegar, and salad dressings with no added sugar.
- Drinks: Almond or flax milk, bone broth, unsweetened teas or coffees, and still or sparkling water.
Foods to Limit or Avoid
- Meats: Breaded or processed meats.
- Dairy: Ice cream, milk, and nonfat or sweetened yogurt.
- Fish: Breaded fish.
- Nuts and Seeds: Chocolate-covered nuts, sweetened nut butters, and cashews.
- Oils and Fats: Margarine, shortening, and vegetable oils like canola and corn oil.
- Vegetables: Butternut squash, corn, potatoes, sweet potatoes, pumpkin, and other starchy vegetables.
- Fruits: Bananas, citrus fruits, dried fruits, grapes, and pineapples.
- Beans and Legumes: All beans, lentils, and chickpeas.
- Condiments: Barbecue sauce, ketchup, maple syrup, sweet dipping sauces, and salad dressings with added sugar.
- Grains and Grain Products: Baked goods, bread, breakfast cereals, crackers, oats, pasta, rice, and wheat.
- Drinks: Beer, fruit juices, soda, sports drinks, sugary alcoholic drinks, and sweetened tea.
- Others: Candy, coconut sugar, fast food, and sugar.
Tips for Sticking to the Keto Diet
- Set a Start Date: Having a specific date in mind can help you mentally prepare for the transition.
- Reorganize Your Pantry and Refrigerator: Remove high-carbohydrate foods to avoid temptation.
- Make a Weekly Meal Plan: Planning your meals in advance ensures balanced nutrition and prevents hunger-driven impulsive choices.
- Stock Up on Keto-Friendly Foods and Beverages: Ensure you have plenty of options to choose from.
- Read Product Labels Carefully: Check the ingredient list and carb content of each item.
- Prepare Meals Ahead of Time: Freeze or refrigerate meals in batches for convenience.
- Eat Smaller, More Frequent Meals: If hunger pangs occur regularly, try eating five or six small meals instead of three large ones.
- Stay Hydrated and Supplement with Electrolytes: Drink plenty of fluids and supplement with electrolytes to avoid the "keto flu."
- Reduce Physical Activity Initially: Consider temporarily reducing physical activity during the first week or two while your body adjusts.
- Consult a Healthcare Professional: Discuss any queries or concerns with a doctor or dietitian.
Keto for Vegetarians and Vegans
Following a keto diet can be challenging for vegetarians and vegans, as they typically obtain many of their calories from carbohydrates. However, it is possible to follow a vegetarian or vegan keto diet by replacing animal products with high-fat, plant-based foods. Vegetarians can also include eggs and some forms of dairy.
The Mayo Clinic Diet's Healthy Keto Meal Plan
The Mayo Clinic Diet offers a Healthy Keto meal plan that restricts carbs to 50 grams net carbs a day, making it easier to sustain long-term. This plan includes animal products, but the Mayo Clinic Diet also offers other meal plan options, such as the Original Mayo Clinic Diet, Simple, Mediterranean, Higher Protein, and Vegetarian.
Keto and Diabetes
Theoretically, keto could benefit people with diabetes by moderating carbohydrate intake and increasing insulin sensitivity. Research suggests that a ketogenic diet may reduce A1C levels, a key test for diabetes, potentially reducing medication use. However, it's crucial to consider the high fat content, particularly saturated fats, which can increase the risk of cardiovascular disease.
Keto and Weight Loss
Keto diets can lead to weight loss, particularly in the first week, due to the body using up glycogen stores and dropping water weight. The ketogenic diet can also be an effective weight loss option over time by spurring fat loss and suppressing hunger. However, it can be difficult to maintain long-term compared to traditional diets.
A Complete Food Guide for Keto
When following a ketogenic diet, it’s essential to know which foods to include and which to avoid. Here’s a detailed guide:
Protein
- Liberally: Grass-fed beef and fish, especially fatty fish like salmon.
- Occasionally: Dark-meat chicken.
- Never: Cold cuts with added sugar, meat marinated in sugary sauces, and fish or chicken nuggets.
Oil and Fat
- Liberally: Avocado and avocado oil.
- Occasionally: Sunflower oil, safflower oil, corn oil, butter, heavy cream, whole milk, and coconut oil (in moderation).
- Never: Margarine and trans fats.
Fruits and Veggies
- Liberally: Avocado, leafy greens like spinach and arugula, celery, and asparagus.
- Occasionally: Leeks, spaghetti squash, eggplant, raspberries, and lemon.
- Never: Potatoes, corn, and raisins.
Nuts and Seeds
- Liberally: Walnuts, almonds, flaxseed, chia seeds, and unsweetened nut butter.
- Occasionally: Unsweetened nut butters (almond or peanut butter), cashews, and pistachios.
- Never: Trail mixes with dried fruit, sweetened nut or seed butters, and chocolate-covered nuts.
Dairy Products
- Liberally: Blue cheese, feta cheese, Parmesan cheese, and cream cheese.
- Occasionally: Full-fat cottage cheese, full-fat plain Greek yogurt, full-fat ricotta cheese, Cheddar cheese, and American cheese.
- Never: Milk, sweetened nonfat yogurt, and ice cream.
Sweeteners
- Liberally: None - always practice moderation with sweeteners.
- Occasionally: Artificial sweeteners like stevia, erythritol, and xylitol.
- Never: Agave, honey, maple syrup, and white and brown sugars.
Condiments and Sauces
- Liberally: Guacamole, lemon butter sauce, and mayonnaise (ensure no sugar is added).
- Occasionally: Raw garlic, tomato sauce (look for those with no added sugar), and balsamic vinegar.
- Never: Barbecue sauce, ketchup, and honey mustard.
Drinks
- Liberally: Water, unsweetened almond milk, bone broth, and plain tea.
- Occasionally: Black coffee (watch caffeine consumption), unsweetened carbonated water, diet soda, zero-calorie drinks, and alcohol (hard spirits, wine, low-carb beer, some alcoholic seltzers).
- Never: Soda, fruit juice, and lemonade.
Herbs and Spices
- Liberally: Salt (salt foods to taste only), pepper, thyme, oregano, paprika, and cayenne.
- Occasionally: Ground ginger, garlic powder, and onion powder.
- Never: No herbs and spices are off limits; they’re generally okay to use in small amounts.
Supplements
- Consider: Fiber and a multivitamin.
- Optional: MCT oil may help increase ketone levels more quickly, though research isn’t yet clear.
A Detailed Ketogenic Diet Food List
Here’s a detailed list of the best foods to eat on the keto diet, along with their serving sizes and benefits:
- Avocado Oil: Good source of healthy unsaturated fatty acids.
- Coconut Oil (in Moderation): High in saturated fats.
- MCT Oil: May aid with weight loss and promote ketosis more than olive oil.
- Cheddar Cheese: May be associated with a lower risk of type 2 diabetes.
- Heavy Cream (in Moderation): Easy way to add calories and fat into a ketogenic diet.
- Bacon: Can make eating occasions more enticing.
- Chicken Thighs: Good source of riboflavin, niacin, B6, and B12.
- Eggs: Contain the perfect combo of satiating protein and fat; high in selenium.
- Ground Beef: Excellent source of vitamin B12.
- New York Strip Steak: Impressive amount of muscle-building protein and satiating fat.
- Asparagus: Contains bone-building calcium, plus potassium and magnesium.
- Avocado: Packed with fiber and monounsaturated fatty acids; good source of vitamin C.
- Bok Choy: Rich source of vitamins A and C; offers calcium and iron.
- Cauliflower: Excellent source of vitamin C; provides fiber.
- Celery: Hydrating; contains vitamins A and K and folate.
- Cucumber: High in water; offers vitamin K.
- Green Peppers: Good source of vitamins A and C.
Weekly Keto Meal Plan
Here is a sample 7-day keto meal plan that you can tailor to your liking, being careful not to exceed your total carbohydrates daily:
- Monday
- Breakfast: Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes.
- Lunch: Spiced cauliflower soup with bacon pieces or tofu cubes.
- Dinner: Garlic and herb-buttered shrimp with zucchini noodles.
- Snacks: Roast turkey and cucumber rolls ups and sticks of celery and pepper with guacamole.
- Tuesday
- Breakfast: Scrambled eggs on a bed of sautéed greens with pumpkin seeds.
- Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion.
- Dinner: Beef stew with mushrooms, onions, celery, herbs, and beef broth.
- Snacks: Olives and a smoothie with almond milk, nut butter, chia seeds, and spinach.
- Wednesday
- Breakfast: Omelet with mushrooms, broccoli, and peppers.
- Lunch: Avocado and egg salad with onion and spices, served in lettuce cups.
- Dinner: Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad.
- Snacks: Nuts, and slices of cheese and bell peppers.
- Thursday
- Breakfast: Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder.
- Lunch: Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil.
- Dinner: Garlic butter steak with mushrooms and asparagus.
- Snacks: A boiled egg and flax crackers with cheese.
- Friday
- Breakfast: 2 eggs, fried in butter, with avocado and blackberries.
- Lunch: Grilled salmon with a salad of mixed leafy greens and tomato.
- Dinner: Chicken breast with cauliflower mash and green beans.
- Snacks: Kale chips and slices of cheese and bell peppers.
- Saturday
- Breakfast: Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds.
- Lunch: Tuna salad with tomatoes and avocado plus macadamia nuts.
- Dinner: Pork chops with nonstarchy vegetables of choice.
- Snacks: Celery sticks with almond butter dip and a handful of berries and nuts.
- Sunday
- Breakfast: Yogurt with keto-friendly granola.
- Lunch: Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad.
- Dinner: Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce.
- Snacks: Sugar-free turkey jerky and an egg and vegetable muffin.
Easy Keto Meal Plan with 5 Dinners and a Breakfast Recipe
This meal plan includes 5 easy low-carb dinners plus a keto breakfast recipe complete with net carb counts and a printable shopping list. There are 52 weekly keto meal plans available, ensuring you’re covered for an entire year! This plan is designed for those who love good food but don’t want to spend hours making complicated keto meals. It sticks to simple recipes that do not require hard-to-find ingredients (though keto essentials like monk fruit, almond flour, and coconut flour are often used).
1. One Pan Cheesy Jalapeño Chicken
This is the perfect easy keto dinner with just 4.3 net carbs! It’s great for busy nights and easy keto meal prep. This meal serves 4.
- Side suggestion: Air Fryer Asparagus - 2.1 net carbs, 4 servings.
2. Keto Chili
This hearty keto chili features tons of meat, peppers, spices, and tomatoes! At just 8.5 net carbs per serving, this low-carb, no-bean chili will be a family favorite! This recipe can be made on the stovetop, Instant Pot, or Slow Cooker and serves 8.
- Side suggestion: Pork Rinds - 0 net carbs.
3. Keto Steak Rolls
These easy Keto Steak Rolls are loaded with flavor. Flank steak is wrapped around green beans, peppers, and onion, with just 4.3 net carbs per serving (4 rolls per serving)! This recipe can still be made in just 30 minutes (even less with just a little meal prep).
- Side suggestion: Italian Baked Mushrooms - 4.4 net carbs, 6 servings.
4. Keto Sausage and Cabbage Skillet
This Keto Sausage and Cabbage Skillet is ready in under 20 minutes and has 5.7 net carbs per serving! Serve leftovers with a fried egg on top for a killer Keto Breakfast Hash!
- Side suggestion: Keto Three-Cheese Biscuits - 2 net carbs, makes 22 biscuits.
5. Keto Pizza Bites
These Easy Keto Pizza Bites are loaded with Italian sausage and mozzarella! This recipe makes 30 bites, and each one is just 0.8 net carbs. These are incredibly easy to meal prep, and they freeze then reheat wonderfully.
- Side suggestion: Garlic Bread Chaffles - 2.4 net carbs, makes 6 chaffles.
Meal Prep Tips
- One Pan Cheesy Jalapeño Chicken: Store in the fridge in an airtight container for up to 3 days. Can be frozen for up to 3 months.
- Keto Chili: Make at least one day ahead of time so the flavors have time to meld. Store in the fridge in an airtight container for up to 3 days. Can be frozen for up to 6 months.
- Keto Steak Rolls: Fully prep these and have the uncooked rolls in an airtight container up to 3 days before cooking! Can be frozen for up to 3 months.
- Keto Sausage and Cabbage Skillet: Make it up to 3 days in advance, then store in the fridge in an airtight container. Can be frozen for up to 3 months.
- Keto Pizza Bites: Store in the fridge up to 3-4 days in an airtight container. Can be frozen for up to 6 months.