Shopping List for Keto Diet Free
Your Personal Meal Planning Assistant
May 26, 2021 / Emily
The Ultimate Keto Shopping List [Infographic]
The keto diet is a high-fat, high-protein, low-carb diet. The goal is to encourage your body to enter ketosis, which is a metabolic state that burns fat for energy, rather than glucose, which comes from sugar and carbs. Burning fat for energy can help you feel full longer, lose weight, and have increased energy levels. The diet may also provide benefits for certain medical conditions. Some health professionals suggest keto for diabetics may help people manage their diabetes.
There are multiple ways to do keto correctly, and in order to reap the benefits, you need to be prepared. This keto shopping list infographic will break down the diet and explain everything that you need to get started and succeed at keto!
The Benefits of Keto
Proponents of the ketogenic diet cite many benefits, including:
- Weight loss
- Reduced risk of diabetes
- Clearer skin
- Lower cholesterol
- Improved glycemic control
Keto Diet Staples
Your keto meal plan should focus on high-protein, high-fat meals. Be sure to include some of the following items on your keto shopping list:
Eggs
The nutritional makeup of eggs is what makes them perfect for a keto diet. Each egg contains less than 1g of carbs, 5g of fat, and about 6g of protein.
Poultry
Poultry has 0g carbs and is high in protein making it a good food for your keto menu. Poultry includes fowl such as chicken, turkey, geese, and duck. Aim to eat dark meat or meat with the skin left on it for the higher fat content, and be sure to prepare it with a good dose of healthy oils to include additional fats needed for the keto diet.
Meat
Meat contains higher fat than poultry and provides protein and key nutrients. Beef and pork both offer generous amounts of protein while contributing 0g carbs, and beef has a high iron content while pork contributes vitamin B to your daily intake.
Dairy
Dairy products are high in fat and contain protein while keeping carbohydrates at a level that works with a keto diet. Keto-friendly dairy products include cheese, butter, and cream. Be sure to check labels to ensure you don't select a dairy product with added sugar, which is found in many yogurts.
Nuts and seeds
Nuts and seeds contain healthy fats, are low in carbohydrates, and are packed with fiber to keep you feeling full. Nuts also contain important nutrients such as folate, vitamin E, magnesium, and potassium. Some nuts that are especially beneficial for keto include pecans, brazil nuts, macadamia nuts, walnuts, and almonds.
Vegetables
Include non-starchy, low-carb vegetables in your meal plan to capture nutrients and minerals without adding many calories. Keto-approved veggies include broccoli, cucumber, kale, lettuce, spinach, and more.
Healthy fats, such as coconut oil, avocados, and nut butters
Healthy fats are imperative for a successful keto diet because they supply the energy your body needs when it cannot run on glucose from carbohydrates. Include fats such as coconut oil, avocados, and nut butters because these fats have a positive effect on your cholesterol and your heart.
When building out your keto grocery list, AVOID foods high in carbs or sugar, including:
- Bread and baked goods
- Desserts
- Grains and grain products, such as rice or oats
- Starchy vegetables
- Fruits high in sugar
- Unhealthy fats or processed food
Learn more about the ketogenic diet and what to eat in our infographic below!
What Are the Basics of Keto?
As we mentioned earlier, the keto diet is focused on consuming high-fat, moderate-protein, and low carbohydrate foods. When following a keto diet, between 60-80% of your total calories should come from fat, 15-35% should come from protein, and 5% or less of your daily calories should come from carbohydrates.
Since most of your calories come from fat, the ketogenic diet focuses on whole, unprocessed fats like those found in coconut and olive oil, avocados, nuts, and fatty fish. Strictly limiting carbs is key to the keto diet.
Keto Recipes You Can Make in Under 10 Minutes for Beginners
When you prepare your keto diet shopping list, you'll want to plan out what recipes you're shopping for at the store. Here are a few easy keto recipes you can make in less than 10 minutes to help you get started.
Blueberry vanilla smoothie
It may seem challenging to find keto breakfast ideas without eggs so we're sharing one you're sure to love. This blueberry vanilla smoothie only contains three ingredients and makes it easy for you to start the day keto!
Chicken salad with tomato, basil, avocado, and shallot
Are you looking for ketogenic lunch ideas? This chicken salad with tomato, basil, avocado, and shallot is bursting with flavor and checks all the boxes for your keto diet.
Quick chicken Caesar salad
For a filling meal that tastes light and delicious, try this classic quick chicken Caesar salad.
The Takeaway
While doing keto might not be for everyone, it may be a healthy meal plan option for people who are dedicated to tracking their macros, are ready to prepare their keto shopping list to stay on track, and love a good steak. Keto continues to be one of the most popular meal plans because of its flexibility and delicious recipes. Whether you're looking for keto diet tips or help with creating custom meal plans, PlateJoy Health offers the tools you need for a healthy lifestyle.
Emily
Recipe Creator & Contributor @ PlateJoy
Emily is a private chef and loves creating and testing recipe for PlateJoy.
Shopping List for Keto Diet Free
Source: https://www.platejoy.com/blog/keto-shopping-list-infographic
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