The Ultimate Keto Diet Shopping List
The rumors are true: You can eat bacon on the keto diet.
That seems to be a sticking point for prospective dieters—and for good reason. The ketogenic diet is heralded as one of the strictest eating plans around, but the fact that greasy, fatty strips of meat get a stamp of approval makes it feel sorta-kinda doable.
The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
This list is your ultimate guide to everything you can and can't eat when you go keto—plus the foods you're allowed to spring for every once in a while. Keep it with you everywhere you go: to the grocery store, to restaurants, to book club.
Note: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.
And fyi, Regina Georges of the world: Go for the butter. It's not a carb.
PROTEIN
*Look for wild-caught and grass-fed protein sources.
Always:
Bacon
Fatty fish (salmon, sardines, mackerel)
Low-carb shellfish (shrimp, crab, lobster)
Poultry (dark meat)
Beef
Lamb
Pork
Bison
Organ meat (liver, tongue, tripe)
Full-fat dairy (butter, cream, yogurt)
Cheese
Sometimes:
Poultry (white meat)
Uncured meats (salami, pepperoni, prosciutto, and cold cuts)
Whey protein powder
Low-fat milk
Almond milk
Tofu
Pasture-raised eggs
Greek yogurt
Edamame
Never:
Breaded meat
Chickpeas
Peas (except for sugar snap and snow peas)
VEGETABLES
*Look for low-carb, organic vegetables.
Always:
Leafy greens (spinach, kale, arugula, romaine, Swiss chard, mustard greens, collard greens)
Bell peppers
Bok choy
Asparagus
Cauliflower
Broccoli rabe
Celery
Mushrooms
Sprouts (alfalfa, bean)
Cucumbers
Radishes
Summer squash (zucchini, yellow)
Avocado
Sometimes:
Carrots
Onions
Eggplant
Broccoli
Ginger
Brussels sprouts
Spaghetti squash
Artichokes
Jicama
Fennel
Never:
Sweet potatoes
Potatoes
Leek
Corn
Beets
Winter squash (butternut, pumpkin)
FRUITS
*Look for low-carb, organic fruit.
Sometimes:
Blueberries
Strawberries
Raspberries
Blackberries
Kiwi
Rhubarb
Coconut meat
Lemon juice
Lime juice
Honeydew
Tomatoes
Olives (black, green)
Never:
Dried fruit
Plums
Cranberries
Apples
Pears
Grapes
Bananas
Oranges
Pineapple
Apricots
Mango
Cherries
Papaya
GRAINS AND LEGUMES
Sometimes:
Peanuts
Never:
Lentils
Black beans
Kidney beans
Lima beans
Navy beans
Pinto beans
Quinoa
Farro
Wheat
Oats
Popcorn
Rye
Rice (white, brown, wild)
Pasta
FATS
Always:
Avocado oil
Brain octane oil
Coconut oil
Fish oil
MCT oil
Olive oil
Cocoa butter
Walnuts
Chia seeds
Flax seeds
Pecans
Pine nuts
Macadamia nuts
Hazelnuts
Full-fat dairy (butter, cream, yogurt)
Sometimes:
Nut butters (almond, pecan, hazelnut)
Pistachios
Brazil nuts
Sunflower seeds
Pumpkin seeds
Sesame seeds
Never:
Sunflower oil
Canola oil
Margarine
Cashews
HERBS, SPICES, AND CONDIMENTS
Always:
Salt
Pepper
Cumin
Basil
Cayenne
Dill
Cilantro
Parsley
Rosemary
Thyme
Paprika
Full-fat mayonnaise
Ranch
Musatard
Sometimes:
Garlic powder
Onion powder
Ginger
Oregano
Turmeric
Mustard
Ketchup
BEVERAGES
Always:
Bone broth
Herbal tea
Full-fat milk
Water
Seltzer
Sometimes:
Almond milk
Low-fat milk
Alcohol (unflavored liquor, low-carb beer and wine)
Never:
Soda (unless it's made with Stevia!)
Fruit juice
OTHER
Sometimes:
Dark chocolate (80% or higher)
Low-carb sweeteners (Swerve, Stevia)
Never:
Sugar (granulated, brown, coconut)
Honey
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