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!
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 there are a few things to keep in mind that can help you reduce some of the common side effects of 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.
- Get enough sleep! Aim for 8 hours per night as your body adjusts to this new way of fueling with fewer carbs.
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. It’s a good combination of fat and protein to start your day. But if that gets old, you can always opt for a cheesy frittata, scrambled eggs and smoked salmon, or a keto-friendly BLT. Add a side of avocado to anything for more delicious, creamy, and healthy fat.
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?
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! Broken down by category, this free keto shopping list makes it easy for you to know exactly what to get next time you’re at the grocery store. Keto diet success, here we 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 not only increase your confidence and provide you with reliable resources, but can boost your overall dieting success and weight loss results. Xyngular offers four great systems—Ultimate, Ignite, Core, and Trim Down Trio. The systems are simple but complete. They include keto-friendly supplements and diet suggestions alongside simple exercise options to round out your new lifestyle. Plus, they come complete with Xander, a virtual dieting coach who can provide you with the daily tips, tricks, and encouragement you’ll need to make your keto diet a success.
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!