{"id":92301,"date":"2020-11-27T01:00:00","date_gmt":"2020-11-26T15:00:00","guid":{"rendered":"https:\/\/www.fatforweightloss.com.au\/?p=92301"},"modified":"2021-08-05T21:03:41","modified_gmt":"2021-08-05T11:03:41","slug":"keto-food-list","status":"publish","type":"post","link":"https:\/\/www.fatforweightloss.com.au\/keto-food-list\/","title":{"rendered":"Keto Shopping List"},"content":{"rendered":"\n<p>Here is a complete keto shopping list that will help you as you walk around the grocery store, and give you a good idea on how to create a keto diet menu from simple good quality foods.<\/p>\n\n\n\n<p>My time as a keto cook has taught me plenty of things, but possibly the most important knowledge I would like to pass on to you is the flavour pairings for particular foods.<\/p>\n\n\n\n<p>Knowing you can have &#8220;beef&#8221; doesn&#8217;t really help unless you know you can pair that with garlic and ginger, or mushrooms and red wine to whip up easy keto meals that are super tasty and delicious.<\/p>\n\n\n\n<h2 class=\"has-text-align-center\" id=\"h-click-here-to-get-the-free-keto-shopping-list-pdf\"><a href=\"https:\/\/www.fatforweightloss.com.au\/free-keto-food-list\/\">Click Here To Get The Free Keto Shopping List PDF<\/a><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"http:\/\/www.fatforweightloss.com.au\/free-keto-food-list\/\"><img src=\"https:\/\/www.fatforweightloss.com.au\/wp-content\/uploads\/2019\/10\/Ultimate-Keto-Foods-List-642x1024.jpg\" alt=\"keto diet menu pdf\" class=\"wp-image-92324\"\/><\/a><\/figure><\/div>\n\n\n\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>Helpful Shortcuts<\/h2><ul><li><a href=\"#h-click-here-to-get-the-free-keto-shopping-list-pdf\" data-level=\"2\">Click Here To Get The Free Keto Shopping List PDF<\/a><\/li><li><a href=\"#h-keto-diet-menu-list\" data-level=\"2\">Keto Diet Menu List<\/a><\/li><li><a href=\"#h-beef\" data-level=\"2\">Beef<\/a><ul><li><a href=\"#h-25g-protein-per-100g-15g-fat-per-100g\" data-level=\"3\">25g protein per 100g | 15g fat per 100g<\/a><\/li><\/ul><\/li><li><a href=\"#h-poultry\" data-level=\"2\">Poultry <\/a><ul><li><a href=\"#h-25g-protein-per-100g\" data-level=\"3\">25g Protein per 100g<\/a><\/li><\/ul><\/li><li><a href=\"#h-seafood\" data-level=\"2\">Seafood <\/a><ul><li><a href=\"#h-30g-protein-per-100g\" data-level=\"3\">30g Protein per 100g<\/a><\/li><\/ul><\/li><li><a href=\"#h-pork\" data-level=\"2\">Pork <\/a><ul><li><a href=\"#h-25g-protein-per-100g-1\" data-level=\"3\">25g Protein per 100g<\/a><\/li><\/ul><\/li><li><a href=\"#h-organ-meats\" data-level=\"2\">Organ Meats<\/a><\/li><li><a href=\"#h-other\" data-level=\"2\">Other<\/a><\/li><li><a href=\"#h-leafy-greens\" data-level=\"2\">Leafy Greens<\/a><\/li><li><a href=\"#h-cruciferous-vegetables\" data-level=\"2\">Cruciferous Vegetables<\/a><\/li><li><a href=\"#h-other-produce\" data-level=\"2\">Other Produce<\/a><\/li><li><a href=\"#h-fats-and-oils\" data-level=\"2\">Fats and Oils<\/a><\/li><li><a href=\"#h-nuts-and-seeds\" data-level=\"2\">Nuts and Seeds<\/a><\/li><li><a href=\"#h-condiments\" data-level=\"2\">Condiments<\/a><\/li><li><a href=\"#h-drinks\" data-level=\"2\">Drinks<\/a><\/li><li><a href=\"#h-herbs-and-spices\" data-level=\"2\">Herbs and Spices<\/a><\/li><li><a href=\"#h-dairy\" data-level=\"2\">Dairy\u00a0<\/a><ul><li><a href=\"#h-what-about-grass-fed-organic-dairy\" data-level=\"3\">What about grass fed, organic dairy?<\/a><\/li><\/ul><\/li><li><a href=\"#h-other-helpful-keto-shopping-list-resources\" data-level=\"2\">Other Helpful Keto Shopping List Resources<\/a><ul><li><a href=\"#h-click-here-to-get-the-free-keto-shopping-list-pdf-1\" data-level=\"3\">Click Here To Get The Free Keto Shopping List PDF<\/a><\/li><\/ul><\/li><\/ul><\/div>\n\n\n\n<h2 id=\"h-keto-diet-menu-list\">Keto Diet Menu List<\/h2>\n\n\n\n<h2 id=\"h-beef\"><b>Beef<\/b><\/h2>\n\n\n\n<h3 id=\"h-25g-protein-per-100g-15g-fat-per-100g\">25g protein per 100g | 15g fat per 100g<\/h3>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with beef<\/span><\/i><\/p>\n\n\n\n<p><i>Garlic + ginger | <\/i><span style=\"font-style: italic;\">Garlic + tomatoes | <\/span><i>Mushrooms + red wine | <\/i><span style=\"font-style: italic;\">Pepper + cabbage + garlic | <\/span><span style=\"font-style: italic;\">Onions + Thyme | <\/span><span style=\"font-style: italic;\">Arugula + parmesan cheese + balsamic vinegar | <\/span><span style=\"font-style: italic;\">Mushrooms + watercress | <\/span><span style=\"font-style: italic;\">Shallots + red wine | <\/span><span style=\"font-style: italic;\">Chianti + lemon + salt<\/span><\/p>\n\n\n\n<ul><li><strong>Ground Beef<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Corned Beef<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Steak&nbsp;<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Roast Beef<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Prime Rib<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Veal<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brisket<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Stew Meats<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Loin<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Baby Back Ribs<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brisket&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-poultry\"><b>Poultry <\/b><\/h2>\n\n\n\n<h3 id=\"h-25g-protein-per-100g\"><b><i>25g Protein per 100g<\/i><\/b><\/h3>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with Poultry<\/span><\/i><\/p>\n\n\n\n<p><em>Asparagus + ginger |<\/em><em>Avocado + bacon + garlic + mayonnaise + tarragon | <\/em><em>Basil + cinnamon | <\/em><em>Mushrooms + rosemary | <\/em><em>Cloves + rosemary + yogurt | <\/em><em>Coconut + ginger | <\/em><em>Coriander + cumin + garlic | <\/em><em>Cream + Pepper | <\/em><em>Cumin + garlic + lemon | <\/em><em>Mustard + thyme | <\/em><em>Garlic + pancetta + sage + thyme<\/em><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quail<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wild Game<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs <\/span><i><span style=\"font-weight: 400;\">(7g protein per egg)<\/span><\/i><\/li><\/ul>\n\n\n\n<h2 id=\"h-seafood\"><b>Seafood <\/b><\/h2>\n\n\n\n<h3 id=\"h-30g-protein-per-100g\"><b><i>30g Protein per 100g<\/i><\/b><\/h3>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with seafood<\/span><\/i><\/p>\n\n\n\n<p><i>Horseradish + rosemary |&nbsp;<\/i><i>Avocado + chile peppers | <\/i><span style=\"font-style: italic;\">Bacon + cabbage + chestnuts | <\/span><span style=\"font-style: italic;\">Beets + creme fraiche + cucumber + horseradish | <\/span><span style=\"font-style: italic;\">Chives + leeks + lemons | <\/span><span style=\"font-style: italic;\">Cucumber + dill | <\/span><span style=\"font-style: italic;\">Cucumber + balsamic vinegar |&nbsp; L<\/span><span style=\"font-style: italic;\">emon juice + dijon mustard | <\/span><span style=\"font-style: italic;\">Miso + tomato + white wine |&nbsp; <\/span><span style=\"font-style: italic;\">Ginger + lemongrass | <\/span><span style=\"font-style: italic;\">Herbs + white wine | <\/span><span style=\"font-style: italic;\">Onions + tomatoes<\/span><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Tuna<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Salmon<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cod<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Oysters<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sardines<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Anchovies<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Catfish<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Trout<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Halibut<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Mackerel<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Mahi-Mahi<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bass<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Haddock<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Talipia<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Clams<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Mussels<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Crab<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Lobster<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Scallops<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Shrimp<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-pork\"><b>Pork <\/b><\/h2>\n\n\n\n<h3 id=\"h-25g-protein-per-100g-1\"><b><i>25g Protein per 100g<\/i><\/b><\/h3>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with pork<\/span><\/i><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Allspice + nutmeg | <\/span><\/i><i><span style=\"font-weight: 400;\">Mustard | <\/span><\/i><span style=\"font-style: italic;\">bacon + mustard + sauerkraut | <\/span><span style=\"font-style: italic;\">Chile peppers + cilantro + garlic + lime | <\/span><span style=\"font-style: italic;\">Cinnamon + star anise | <\/span><span style=\"font-style: italic;\">Coriander + soy sauce | <\/span><span style=\"font-style: italic;\">Cloves + garlic + lemon | <\/span><span style=\"font-style: italic;\">Cream + thyme | <\/span><span style=\"font-style: italic;\">Curry powder + garlic + yogurt | <\/span><span style=\"font-style: italic;\">Fennel + garlic | <\/span><span style=\"font-style: italic;\">Port + rosemary<\/span><\/p>\n\n\n\n<ul><li><strong>Bacon<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Ground Pork<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sausage<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pork Rinds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tenderloins<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pork Loin<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Ham<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pork Chops<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Prosciutto<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-organ-meats\"><b>Organ Meats<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Heart<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Liver<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Kidney<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tongue<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brain<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sweet Breads<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tripe<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-other\"><b>Other<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Bison<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Goat<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Lamb<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Salami<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Deli Meats<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bone Broth<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-leafy-greens\"><b>Leafy Greens<\/b><\/h2>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with leafy greens<\/span><\/i><\/p>\n\n\n\n<p><em><span style=\"font-weight: 400;\">Any protein, especially bacon |&nbsp;<\/span><span style=\"font-weight: 400;\">Cheese |&nbsp;<\/span><span style=\"font-weight: 400;\">Chilli |&nbsp;<\/span><span style=\"font-weight: 400;\">Vinegar (all types) |&nbsp;<\/span><span style=\"font-weight: 400;\">Olive Oil |&nbsp;<\/span><span style=\"font-weight: 400;\">Bacon + onions |&nbsp;<\/span><span style=\"font-weight: 400;\">Garlic + olive oil + prosciutto |&nbsp;<\/span><span style=\"font-weight: 400;\">Bacon + garlic + walnuts |&nbsp;<\/span><span style=\"font-weight: 400;\">Chives + goats cheese + mascarpone |&nbsp;<\/span><span style=\"font-weight: 400;\">Cumin + garlic + lemon + yogurt |&nbsp;<\/span><span style=\"font-weight: 400;\">Fennel + parmesan cheese + mushrooms + balsamic vinegar |&nbsp;<\/span><span style=\"font-weight: 400;\">Feta cheese + lemon juice + oregano |&nbsp;<\/span><span style=\"font-weight: 400;\">Garlic + mushrooms<\/span><\/em><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Spinach<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Arugula<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Swiss Chard<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Romaine Lettuce<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Iceberg Lettuce<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Other types of lettuce<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Dandelion Greens<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Watercress<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Beet Greens<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Endive<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bok Choy<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Kale<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-cruciferous-vegetables\"><b>Cruciferous Vegetables<\/b><\/h2>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Best flavours to pair with cruciferous vegetables<\/span><\/i><\/p>\n\n\n\n<p><em><span style=\"font-weight: 400;\">Anchovies + capers + red pepper + garlic + olives |&nbsp;<\/span><span style=\"font-weight: 400;\">Lemon + garlic + olive oil |&nbsp;<\/span><span style=\"font-weight: 400;\">Garlic + tarragon |&nbsp;<\/span><span style=\"font-weight: 400;\">Garlic + oregano |&nbsp;<\/span><span style=\"font-weight: 400;\">Bacon + garlic + apple cider vinegar |&nbsp;<\/span><span style=\"font-weight: 400;\">Bacon + onions |&nbsp; <\/span><span style=\"font-weight: 400;\">Cream + nutmeg |&nbsp;<\/span><span style=\"font-weight: 400;\">Lemon juice + thyme<\/span><\/em><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Broccoli<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cauliflower<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cabbage<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brussels Sprouts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Collard Greens<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-other-produce\"><b>Other Produce<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Avocados<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Coconut<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Mushrooms<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Zucchini<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Asparagus<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Green Beans<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Broccolini<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cucumbers<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Leeks<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Okera<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Eggplant<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Artichokes<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sprouts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Lemons<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Limes<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Peppers*<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tomatoes*<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Berries*<\/strong><\/li><\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">*If strict keto, limit to 1 serving per day due to carbohydrate content<\/span><\/p>\n\n\n\n<h2 id=\"h-fats-and-oils\"><b>Fats and Oils<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Ghee<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Coconut Oil<\/strong><\/li><li style=\"font-weight: 400;\"><strong>MCT oil*<\/strong><\/li><li style=\"font-weight: 400;\"><strong>MCT Powder*<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Olive Oil<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Macadamia Nut Oil<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Avocado Oil<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bacon Grease<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Duck Fat<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Coconut Butter<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tallow<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Lard<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cocoa Butter<\/strong><\/li><\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">*<\/span><span style=\"font-weight: 400;\">do not cook<\/span><span style=\"font-weight: 400;\"> with MCT Oils<\/span><\/p>\n\n\n\n<h2 id=\"h-nuts-and-seeds\"><b>Nuts and Seeds<\/b><\/h2>\n\n\n\n<p><i><span style=\"font-weight: 400;\">Limit these to 3-4 servings per week due to their carbohydrate content and lectin content<\/span><\/i><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Almonds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Macadamias<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Hazelnuts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Hemp Hearts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brazil Nuts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pecans<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pistachios<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Walnuts<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sunflower Seeds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pumpkin Seeds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Flaxseeds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Chia Seeds<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Almond Butter<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-condiments\"><b>Condiments<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Apple Cider Vinegar<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Balsamic Vinegar<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Yellow Mustard<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Brown Mustard<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Coconut Aminos<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sugar-Free Ketchup<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Mayonnaise (homemade <a href=\"https:\/\/www.fatforweightloss.com.au\/keto-mayonnaise\/\">https:\/\/www.fatforweightloss.com.au\/keto-mayonnaise\/<\/a> or 100% avocado oil or olive oil)<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Horseradish<\/strong><\/li><li><strong>Hot Sauces<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Lemon Juice<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Tahini (sesame seed paste)<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Vanilla Extract<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-drinks\"><b>Drinks<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Water<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Unsweetened Tea or Coffee<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sparkling Water<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Unsweetened Coconut Milk or Almond Milk<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bone Broth<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Keto Coffee*<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Kombucha**<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Stevia Sweetened Softdrinks**<\/strong><\/li><\/ul>\n\n\n\n<p><em><span style=\"font-weight: 400;\">*Adding additional fats in keto coffee isn\u2019t necessary during extended keto dieting, however, is beneficial for beginners.<\/span><\/em><\/p>\n\n\n\n<p><em><span style=\"font-weight: 400;\">**Avoid drinks sweetened with any type of sugar or artificial sweeteners as they can potentially damage your gut health<\/span><\/em><\/p>\n\n\n\n<h2 id=\"h-herbs-and-spices\"><b>Herbs and Spices<\/b><\/h2>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Salt<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Pepper<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cinnamon<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Turmeric<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Ginger<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cayenne Pepper<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cumin<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cilantro<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Basil<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Thyme<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Sage<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Bay Leaf<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Oregano<\/strong><\/li><li style=\"font-weight: 400;\"><strong>All Spice<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Nutmeg<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Dill<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Rosemary<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Parsley<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Chives<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Chili Powder<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Saffron<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cardamom<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Paprika<\/strong><\/li><\/ul>\n\n\n\n<h2 id=\"h-dairy\"><b>Dairy&nbsp;<\/b><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Not everyone tolerates dairy well and is more often than not the reason why many weight loss stalls occur.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Dairy often contains high amounts of sugar, particularly lactose, but also contains a protein called casein which is often undigested because some individuals don\u2019t possess the enzymes to break it down.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Pasteurization in dairy often kills all the beneficial bacteria and enzymes required to digest dairy, and homogenization forces at through tiny screens which breaks the fat particles into smaller more damaging oxidised versions of otherwise stable and beneficial saturated fats.<\/span><\/p>\n\n\n\n<h3 id=\"h-what-about-grass-fed-organic-dairy\"><b>What about grass fed, organic dairy?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Grass-Fed dairy that doesn\u2019t contain any added hormones and has eaten organic food is okay in small amounts on your keto diet menu. It contains more omega 3 fats and more butyric acid so it&#8217;s better for you.<\/span><\/p>\n\n\n\n<p><b>Tips with Dairy:<\/b><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get unhomogenized&nbsp;<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get unpasteurized or raw<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Look for Grass-Fed<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Go Full Fat<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try to get locally sourced<\/span><\/li><\/ul>\n\n\n\n<p><b>Don\u2019t Get<\/b><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Commercial Dairy (i.e. mixed with canola oil, or \u201cspreadable\u201d)<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Processed cheese of any kind (like cheese slices or string cheese)<\/span><\/li><\/ul>\n\n\n\n<p><b>Dairy Sources<\/b><\/p>\n\n\n\n<ul><li style=\"font-weight: 400;\"><strong>Ghee<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Butter<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Cream<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Hard Cheeses<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Soft Cheeses<\/strong><\/li><li style=\"font-weight: 400;\"><strong>Yogurt*<\/strong><\/li><\/ul>\n\n\n\n<p><i><span style=\"font-weight: 400;\">*don\u2019t get anything over 5g carbs per serving<\/span><\/i><\/p>\n\n\n\n<h2 id=\"h-other-helpful-keto-shopping-list-resources\">Other Helpful Keto Shopping List Resources<\/h2>\n\n\n\n<ul><li><strong><a href=\"https:\/\/www.fatforweightloss.com.au\/the-complete-guide-to-keto\/\">Complete Guide To Keto<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.fatforweightloss.com.au\/macro-calculator\/\">Keto Diet Macro Calculator<\/a><\/strong><\/li><\/ul>\n\n\n\n<h3 class=\"has-text-align-center\" id=\"h-click-here-to-get-the-free-keto-shopping-list-pdf-1\"><a href=\"https:\/\/www.fatforweightloss.com.au\/free-keto-food-list\/\">Click Here To Get The Free Keto Shopping List PDF<\/a><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Here is a complete keto shopping list that will help you as you walk around the grocery store, and give you a good idea on how to create a keto diet menu from simple good quality foods. My time as a keto cook has taught me plenty of things, but possibly the most important knowledge<br \/>\n\t<span class=\"ellipsis\">&#8230;<\/span><\/p>\n<p>\t<span class=\"more-link-container\"><a class=\"more-link\" href=\"https:\/\/www.fatforweightloss.com.au\/keto-food-list\/\">Let&#8217;s Make It  <span class=\"icon-font icon-chevron\"><\/span><\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":92324,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[396],"tags":[6662,6661,6660,5175,6663],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.1 (Yoast SEO v18.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto Shopping List + Printable PDF and Flavour Guide<\/title>\n<meta name=\"description\" content=\"Here is a complete keto shopping list pdf that will help you as you walk around the grocery store. 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