The Ultimate Keto Shopping List: Keto Kitchen Essentials

One of the biggest tasks of following and maintaining a keto diet is the shopping that you will have to do every week, sometimes, multiple times a week! Many people give up on the diet because they find their pantry lacking keto essentials.  

It is not always easy to order in food while on keto because you cannot be sure of the ingredients they add and the macros of the meal. It is healthier, cheaper, and more effective when you cook your own fat-rich meals at home. 

If you are a tired and busy soul who cannot go out searching for keto-based foods in supermarkets, here are items that need to be in your grocery list. All you have to do is look at the checklist here, buy a few items from each of the categories and sit back and relax. 

When you shop with this list, you will always have enough cooking essentials in your pantry and you will not have any more excuses to give up on healthy eating.

Let’s begin with what the keto diet is and what it does to the human body.

Why is keto so popular right now?

The benefits of a Low Carbohydrate High Fat (LCHF) diet have been researched for decades together but are being discussed extensively only now.

When you consume fewer or negligible carbohydrates, your body gets into a mode called ketosis. In this mode, the body burns fat for energy instead of glucose. This way, the fat stored in your body also gets burnt. Here are some proven benefits of a keto diet.

• More energy
• Faster weight loss
• Management of type II diabetes
• Glowing skin and healthy hair
• The ultimate keto shopping list

Irrespective of whether you plan to start the diet soon or are already in ketosis, this shopping list is your life savior. It is split into different categories making it easy for you to choose the items you would like to eat during the week. 

You can shop online for these essentials or pick them up from your nearest grocery store. These are put together keeping in mind the cost of the ingredients and their ease of availability.

Fats

What is a keto diet without fat? Typically, 75% of your meal in a day should include just fats. Here are some great fat options to choose from.

Avocadoes

Avocadoes are super healthy and it is quite easy to get hold of them in India now. All stores stock these up, thanks to the demand. You can buy 1-2 medium-sized avocadoes for the week. Make sure one is riper than the other to ensure you have enough fruit throughout the week.

Cheese

You just cannot have enough of cheese when on keto. Many people bake cheese on a large tray and use it like how they would use flatbread. Cheese wraps with fillings are great options for lunch.

Cottage cheese

Also popularly known as paneer, you can make a variety of Indian and continental dishes with paneer cubes. These can also be frozen and used any time you want. 1kg of paneer should be enough to take you through the week.

Butter

Butter is a perfect ingredient to sauté all your food in or to add in soups and stews. It is also a great way to add fat content to whatever you eat. If you drink bullet coffee every morning, a dollop of butter to it makes it very filling and satisfying.

Cream

Add a tetra pack each of both coconut cream and fresh cream to your shopping bag. If you are a fan of sweet treats, then these creams can be used to whip up tasty desserts. 

Proteins

Protein is very important to prevent losing your muscle mass and to keep your hair and nails healthy. Proteins also give you the strength to go through the day without feeling tired. Some of the common protein sources you should buy are mentioned here.

Meat

If you enjoy meat, pork, chicken, and lamb have to be on your shopping list. It would be more affordable and tastier on your palate if you rotate the meats over the week. If you choose lamb and pork for this week, pick chicken and pork for the next.

Sea food

Seafood is also protein-rich and it can be converted into amazing meals every day. All types of fishes are great when on a keto diet. Fishes can be fried, steamed, or made into curries that you can enjoy with cauliflower rice.

Eggs

No keto lover’s shopping list is complete without eggs. Eggs can be had for breakfast, for lunch, dinner or even as snacks. If you are hungry and are in no mood to cook, a couple of boiled eggs dipped in salt and pepper makes a satisfying meal. The proteins from the egg will keep you very healthy too.

Yogurt

Yogurt is also a great source of protein. A cup of yogurt mixed with a handful of berries can make an instant breakfast. Add a couple of packs of yogurt to your shopping list definitely.

Spices and condiments

Always have a stock of chili powder, salt, turmeric, garam masala, cinnamon powder, onion and garlic powder, oregano seasonings, pepper powder, and cajun spice with you. You can make almost any dish appetizing with these spices. 

Sauces and dips

Sauces and dips are very important to enhance the taste of the dish you cook. Sauces can make simple soups and salads taste amazing. Many generic sauce mixes are full of sugar though. Check the ingredients added and the nutritional values before picking the below sauces.

• Red chili sauce
• Soy sauce
• Green chili sauce
• BBQ sauce
• Mayonnaise
• Cheese dip
• Low-carb salsa
• Vinegar
• Ranch sauce
• Mustard sauce
• Sugar-free tomato ketchup

Cooking oil

Some of the top keto cooking oils you need to have in your shopping cart are:

• Coconut oil
• Olive oil 

You can use coconut oil for all types of deep frying, sautéing, and shallow frying and bacon fat oil tastes amazing when you fry aromatic spices and condiments. Olive oil is lighter and can be used to make salads, omelettes, and soups.

Vegetables and fruits

Here is a list of all accepted vegetables and fruits for a keto diet. You can choose the ones you prefer and buy them for the week. It is important to rotate your veggie and fruit choices every week. This way, you will get the micronutrients offered by all the vegetables and fruits instead of restricting your diet with the same choices.

• Cauliflower
• Broccoli
• Cabbage
• Tomatoes
• Peppers
• Mushrooms
• Spinach (Palak)
• Other types of greens
• Lettuce
• Pumpkins
• All kinds of berries
• Apples
• Raw guavas
• Avocados
• Lemons

Snacks

Many people get hungry between meals, especially in the evenings and are unsure what to munch on. Here are a few items you can buy and stock up over the weekend to help you handle mid-meal hunger.

• Salted and roasted peanuts
• Roasted dry nuts like walnuts, almonds, pecan nuts
• Macadamia nuts
• Eggs and paneer 
• Dried berries (unsweetened)
• Green tea
• How to use the purchases?

Takeaway

You do not have to obviously buy everything from this shopping list.

Buy based on how many people you will be cooking for and the appetite levels of your family.

Most of the dairy products and fruits and vegetables are to be refrigerated for them to last the whole week.  

Pick fresher produce and opt for organic ones if you can. You will find the difference in how healthy you feel after eating organic produce.

Always look at the nutritional information of the food you pick and measure the carbohydrate and sugar quantities you will end up with based on the portion size you eat.

This way, you can eat what you like and still be in ketosis.