When you’re new to a diet plan like keto, there is a learning curve when it comes to grocery shopping. Which foods should you eat on keto? Which foods should you avoid on keto? Which foods should you always have on hand when doing a keto diet? We’ve made it simple by creating the ultimate keto grocery list for you! You can use this keto food list as you shop, keep it handy when you’re scanning the fridge or pantry for something to eat, or reference the printable keto food list when you’re dining out.
What Can You Eat The First Week Of Keto?
Making your keto diet plan doesn’t have to intimidate you. Your first week of keto will generally reflect the others in terms of what you can and can’t eat but as your body adjusts to the keto lifestyle, you may experience some minor side effects. This is known as the “keto flu” and symptoms can include headache, brain fog, trouble sleeping, fatigue, nausea, and more. Whether these symptoms are a result of the diet itself or are linked to the fact that you’re cutting back on processed foods, it’s hard to say. No matter the root cause, there are a few things to keep in mind that can help you reduce some of the common side effects some people experience when switching to the keto diet.
- Stay hydrated! It’s common to lose a lot of water weight when first transitioning to a keto diet so it’s important to hydrate, hydrate, hydrate!
- Get salty! But really, add a cup of salted bone broth or bouillon to your hydration regimen, or just salt your food a little extra that first week. The salt helps your body replace the electrolytes your body needs.
- Get enough sleep! Aim for 8 hours per night as your body adjusts to this new way of fueling with fewer carbs.
- Avoid heavy exercise. As your body switches its fuel source from easy energy carbohydrates, you’ll want to avoid doing any strenuous exercise. Light exercise like yoga, walking, and easy movement is still encouraged though.
- Get enough calories. While the keto diet is designed to reduce your appetite, this can be a tough transition at first. You may have to ease into it. At any rate, make sure you’re eating enough calories to sustain your body. Check the list of keto foods for healthy fats you can eat to help bring your energy level back up.
- Don’t give up! This new way of eating is likely a big change for your body. As you take in different foods, your body has to adapt and learn to utilize the new type of fuel. If you stick with it, you should move past your symptoms by the end of the first week.
Not everyone experiences adverse side effects to the keto diet. For those who do, there are a lot of remedies. If you’re looking for relief from some symptoms, you may want to try a variety of the above keto flu remedies. Everyone reacts differently to the keto diet, so different solutions work for different people. Overall, ensuring you’re staying hydrated and getting enough salt and rest are great ways to combat some of those week-one side effects of keto like headache, lethargy, or irritability.
As for what to eat during your first week of keto? Your keto grocery list will look much the same the first week as it does for the rest of your keto journey. You’ll want to have plenty of healthy fats, like avocado and olive oil, since they’ll be making up approximately 70% of your keto diet. Another 25% should be fatty proteins, and the remaining 5% will be good carbohydrates. But, if counting micros intimidates you, you can use the first week to simply adjust to reducing carbs and avoiding starchy veggies and sugar, while adding more healthy fats to your keto meal plan.
Check out this awesome sample keto menu to get an idea of what to eat that first week on keto! Here’s just one example:
List of the Top Keto Foods
While you might be tempted to start thinking about what foods you’ll need to avoid adding to your keto grocery list (hey there potatoes, pastas, breads, and candy bars!), it’s best to focus on the many keto options that are available to you—including new ones you may have not experimented with before to add variety and fun to your new keto diet.
That said, when in doubt, many keto dieters swear by keeping a few things in the cupboard or refrigerator for meals and snacks.
What Can I Eat for a Keto Breakfast?
Many people opt for the simplicity of bacon and eggs for breakfast when starting out on a ketogenic diet. What you’re aiming for is a good combination of fat and protein to start your day. So if you’d like to mix it up a bit, check your keto diet grocery list and add some of these recipes to the mix:
- Vegetable Frittata
- Easy Tofu Scramble
- Asian Style Omelette
- Cheesy Frittata
- Scrambled Eggs and Smoked Salmon
- Keto-Friendly BLT
- Crustless Quiche
- Greek Yogurt Parfait
And if you’re still looking for inspiration, each of these is on the approved keto foods list. Keep them handy and create your own breakfast dishes.
- Greek Yogurt
- Low Carb Fruits (blackberries, raspberries, strawberries, blueberries)
What Are Some Keto-Friendly Snacks?
Fatty cheeses, meat, and low-carb nuts are great snacking options for keto dieters.
If you choose a lighter veggie snack, pick something high in fiber to combat the higher carb numbers. But remember, above-ground veggies only! And again, avocados are about as keto-friendly as it gets. Eat them plain or make a quick and simple keto guacamole to dip peppers in.
If sweet is your thing, add blackberries, raspberries, strawberries, and some heavy whipping cream to your keto shopping list for a low-carb keto dessert.
Just make sure to avoid high-sugar fruits like bananas and grapes, carb-laden nuts like cashews, and sweetened beverages like lattes or juice.
What Foods Should I Always Have on a Ketogenic Diet?
Unlocking the secret to keto groceries may take a little bit of practice, but you’ll get the hang of it fairly quickly. The ultimate keto food list will come in handy, especially as you learn the ropes. But just as important as knowing what to include on your list is knowing what shouldn’t find its way into your card. For example, aisles in the grocery store you should avoid include the pasta aisle, soda, and fruit juice, chips and crackers, bread, and baked goods sections, just to name a few.
But don’t worry, there are still plenty of grocery store aisles to choose from. Some of the foods that should keep a standing spot on your keto grocery list are ones you’re already familiar with and enjoy. This will not only make the transition to keto easier but ensure you stick to it more long-term.
Some foods you should have on hand when starting your ketogenic diet include:
- Bacon, lunch meat, salmon, eggs
- Avocado, butter, cheese, olive oil, mayonnaise
- Spinach, lettuce, green peppers, broccoli, cauliflower
- Almonds, macadamia nuts, brazil nuts
- Lemon juice, vinegar
- Almond milk, unsweetened yogurt
What Groceries Should I Buy on the Keto Diet?
What you’ve all been waiting for: The Ultimate Keto Grocery List! We’ve broken this free keto shopping list down by category so it’s easy to know exactly what to get next time you’re at the grocery store. Keto diet success, here you come!
Keto-Friendly Fatty Proteins
4-6 ounces per meal
Boca Burgers (low-carb)
Chicken (dark meat)
Pork (avoid added sugar)
Keto-Friendly Healthy Fats
2 servings per meal
Avocado (1/2 fruit)
Avocado Oil (1 T)
Butter/Ghee (1 T)
Cheese (2 oz.)
Coconut Oil (1 T)
MCT Oil (1 T)
Olive Oil (1 T)
Pumpkin Seeds, unsalted (1/4 C)
Sesame Seeds, unsalted (2 T)
Sunflower Oil (1 T)
1-2 cups per meal
Keto-Friendly High-Fat Snacks
1 serving per snack
Almonds, unsalted (1/4 C)
Macadamia Nuts, unsalted (1/4 C)
Natural Almond Butter (3 T)
String Cheese (1 stick)
Walnuts, unsalted (1/4 C halves)
Other Keto-Friendly Groceries
Apple Cider Vinegar
Red Wine Vinegar
Soy Sauce (low-sodium)
Unsweetened Almond Milk (1 C)
Unsweetened Cashew Milk (1 C)
Unsweetened Coconut Milk (1 C)
White Wine Vinegar
In case you’re looking for a convenient printable, check out our free, printable keto grocery list for your complete guide of what groceries to buy while on the keto diet.
Are There Effective Ways to Enhance the Keto Diet?
Supplementing the keto diet with a proven and powerful health and wellness system can increase your confidence and provide you with reliable resources, and can also boost your overall dieting success and weight loss results. Xyngular offers four great bundles and kits—X Bundle, X Plus, X Advanced, and Trim Down Trio. Each of these includes keto-friendly supplements and diet suggestions alongside simple exercise options to round out your new lifestyle.
Don’t wait any longer to start to feel, look, and live better—log in or contact your Xyngular rep to get started with a Xyngular system today!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.