After my patients clean out their cupboards, I insist they PAUSE. Yes.
PAUSE for 48 hours before spending half of a paycheck on filling your shelves with items you are not going to eat.
This list is what I would ask you to take with you to the grocery store after you paused. This beginner keto grocery list will help you establish key cornerstones in this diet
Keep a supply of the following:
FROZEN FOODS:
- Broccoli
- Cauliflower
- Peppers
- Onions (dried is better than frozen)
- Okra
- Spinach
- Kale
- Frozen blackberries (This is the only fruit on the list.)
FRESH FOODS
- A whole head of cabbage
- Biggest bag of spinach available
- Avocados
When first going keto, frozen vegetables kept me on the keto wagon many times. They helped me avoid cheating when I did not have time to go to the grocery store or chop fresh vegetables.
As my palate changed, I found having a head of cabbage in the fridge was far more rewarding to eat than the frozen veggies. Cabbage did not spoil in the fridge and rewarded my craving for a fresh taste. Alternatively, sliced cabbage with melted butter and garlic placed under the broiler made for a fast, tasty addition to meals.
Spinach did not top my list of favorite foods before eating keto. If spinach wasn’t in a cheese dip, I didn’t eat spinach. In the first month of going keto, I found myself staring at a menu wondering how to get through the meal without eating too much protein or accidentally ordering something with hidden carbs. When eating out, my entree came from the appetizer section in the form of high-fat spinach dips– trading celery for chips. This non-traditional solution became my default food. Slowly my tastebuds for spinach awoke. Since then, I’ve perfected a cream spinach recipe using the biggest bag of fresh spinach, cream cheese, sour cream, butter, and garlic. The leftovers taste great hot or cold.
Avocados and I have had a love-hate relationship. I love the taste of fresh, ripe avocado. I will salt and eat it right out of its skin. But in my neck of the woods, they are far too costly to open one up and only to find it was last week’s good idea. Use this trick when you open an avocado and find it starting to spoil. Scoop the avocado out into a ziplock bag and place in the freezer. Frozen avocados added to heavy whipping cream or coconut cream are the foundation to dozens of frozen fat-bomb recipes. I have added peanut butter powder, some macadamia nuts, and a hint of stevia to the blender for the perfect keto fix.
I had several spices and herbs in my cupboard before I began keto, but they had been in those same spice shakers for a half dozen years… or longer. This shift in food fuel sent me recipe hunting for great-tasting keto friendly foods. My initial failure to produce ketones was in large part due to the hidden carbs in the food I had grown accustomed to: salad dressings, mayonnaise with added carbs, hot sauces hiding carbs, and even pickles tricked me into carbs.
Once I finally made a few ketones, I only trusted the foods I personally prepared in my kitchen. This list of flavors took my kitchen experiments to the next level.
- Rosemary
- Ginger
- Basil (Buy a potted plant of basil. The extreme taste difference between fresh basil and dried basil amazes my tongue every time.)
- Oregano
- Italian Seasoning
- Cajun Seasoning
- Black Pepper
- Pink Salt
After two weeks of ketosis, and a few nights of leg cramps, I found every possible way to improve my magnesium. Salt baths corrected many of my symptoms. However, the addition of Himalayan Pink Salt to all my foods and a few crystals in my pocket lifted me over the threshold for good.
Every keto kitchen must have an abundance of eggs, real butter, and heavy whipping cream. Nearly every keto treats recipe includes these ingredients. Cans of Coconut Cream are a new normal for my pantry. In unexpected moments when my whipping cream carton runs empty, coconut cream is there to rescue my recipes. I store one can in the fridge to harden up the fat enough so I can pour off the coconut water. Fast, tasty and spoilage-resistant.
- Lemon / Lime Juice
- Cinnamon
- Vanilla Extract
- Cacao Powder (not cocoa powder)
- Coconut Cream (3-4 cans)
- Pili nuts
- Macadamia Nuts
- Chia Seeds
- Almond Butter
- Almonds
FAT FACTS
Fats and oils fall into three major groups: saturated, monounsaturated, and polyunsaturated.
- Saturated fats (SFA) are solid at room temperature. Examples: lard, butter, and coconut oil. These fats are the most chemically stable and least inflammatory.
- Monounsaturated fats (MUFA) include beef tallow, olive oil, avocado oil, macadamia oil, and hazelnut oil.
- Polyunsaturated fats (PUFA) are the least stable of all fats. They are prone to rancidity and are easily affected by heat and light. PUFA come in two types: omega-6 and omega-3. Omega-6 fats tend to be more inflammatory. Somewhat less inflammatory are the ever popular omega-3 fats found in fish oil and fatty fish.
Choose your fat with your digestive system in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, olive oil, avocado oil, and egg yolks are easier on your stomach.
Many people cannot handle eating large amounts of polyunsaturated fats. Omega-6 PUFA vegetable oils such as soybean, sunflower, safflower, corn, and canola oils are no longer found in my cupboards. Neither are many products containing these oils such as commercially processed mayonnaise and margarine.
When I coach patients on what type of fat to buy, I encourage them to find foods they like. I spend a great deal of time reassuring patients that the enemy does not lurk in saturated animal fats. Save the bacon fat to fry up your broccoli. YUM! When shopping, add these oils to your cart:
- MCT Oil in Liquid or Powder form (Be sure it says C8:C10) Here is a brand that I like: (affiliate link) http://bit.ly/2Qzvvn5
- Coconut Oil
- Butter
- Olive Oil
Salty treats are a MUST on this diet. Since transitioning to this diet, these items have become a keto staple in my cupboard.
- Olives, you know you’re keto when you’ve got olives in your purse (or pocket)! – (affiliate link) https://amzn.to/2ODCDLz
- Muffuletta Olive Salad (in a jar). Never heard of this? Just buy it. When you get tired of plain eggs, add this. It makes all the difference. – (affiliate link) https://amzn.to/2HVcnMe
- Dill Pickles (check labels for the no carbs.)
Sugar substitutes are not recommended long term. However, for the beginner, it certainly provides a bridge to use instead of sugar. Ketone success happens when these are removed from your life. I cut all sugar substitutes out of the drinks. Use these with caution in recipes as you reset your new normal for what degree of sweetness your food has:
- Stevia
- Truvia [Erythritol (a form of sugar alcohol) + Rebaudioside A (a sweet compound isolated from the stevia plant)]
The final part of my “newbie” grocery list is
- Cream Cheese
- Sour Cream
- Heavy Whipping Cream
- Mayonnaise from Avocado Oil
- Sardines in Oil (Don’t complain until you have tried them.)
- Liverwurst (Don’t freak out. Just try it. I mix equal 2 parts Liverwurst with 1 part Cream Cheese & roll balls in bacon bits. YUM!!)
- Coffee
- Tea
- Mineral Water
If you want to learn more about the ketogenic diet, check out the book ANYWAY YOU CAN on Amazon or Audible by Annette Bosworth, MD.
Thank you! Great information 🙂
In would love to eat meat on this diet… Is there a problem in that?
Ray,
Fat is your friend!
Watch this video https://bozmd.com/understanding-keto-food-pyramid/
What about bacon?
Bacon is the best!
You don’t mention meats and fish on your lists. I assume they are included. Are there any that are not??
Karen,
Fatty meat is the answer
Hello I enjoy your videos..you are AWESOME. I’m a NEW BEBIE…TO THIS KETO..I KNOW I CAN DO THIS
Very helpful!!! About the coconut cream I’m sure you don’t mean the sweetened kind you put in Pina colada I correct?
Sandie,
You are right !
The unsweetened coconut cream.
Hello,
Please tell me what you eat the day after a 72 hr. fast. (or refer me to the correct video) Which video do you address lactose intolerance ? (until it is hopefully corrected?) Does dairy cause inflammation? Besides specifically looking for answers (i.e.: I now realize I definitely have the issue you described in the bowel/poo video.) Please suggest how to watch or read the information-what order? I did order your book and want to get the food guide- I also downloaded the free e- book on fats. (from:Wisconsin)
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
This is a good starter list to help get you started
Hello Dr. Boz,
Thank you for all the information in the above article. I have been struggling with psoriasis and would like help. I have not had sugar now for about three weeks and trying the keto diet. I have also gotten off of cow milk/cheese, etc and switched over to goat mild/cheese/etc. Will you please tell me your thoughts and what you think I need to do to get rid of this painful problem?
Dori,
This is a good video for you to watch. I answer the psoriasis question. It will show how keto can help you.
https://youtu.be/Uo4xkUH0BvU
Thank you for the very informative video on You Tube. Is this diet safe for a breast cancer survivor?
Debra,
Have you read the book “Anyway you can” ? It is the story of how I help my mother thru cancer.
AUDIBLE: https://adbl.co/2SLLfS1
Amazon English= (affiliate link) https://amzn.to/2rf1fPP
Dr. Boz
How do you view keto diet for diabetics?
Carole
Carole,
Watch this playlist, You will enjoy watching how Lachlyn uses the keto diet and her diabetes.
Type 1 Diabetic Lachlyn – Playlist https://www.youtube.com/playlist?list=PL2Pw0R3qlUSCFAiEtwWSb4g6cg9ofjDoB
SHOW ME THE BEEF.. YOUR SHOPPING LIST IS DEVOID OF MAJOR ANIMAL PROTEINS…P.S. YOU ALSO ADVISE OXALATE HEAVY VEGIES…RAW NUTS- PHYTIC ACIDS…GOOD LUCK, KEN
https://youtu.be/fXAMIOlP7_8
How do I get the free e-book Fat Can Save Your Life?
How do I get the free e book
eBook 50 Fat-Facts to Save your Life: http://bit.ly/2QKxNNL
help me understand how to us MCT OIL for max. benefit.
Is it good/ok to go into ketosis if you are a type II diabetic?
Awesome. Thanks.
Hi Dr. Boz: I’m looking for a comprehensive Cookbook.
I wonder about the use of so much dairy. It has lots of protein per serving and I know you wanted us to keep that protein low.
Your thoughts?
Thank you.
Hi Im 62 I have high cholesterol , quit smoking and gained 30 lbs .Just beginning keto diet. Besides sugar what should I if anything should I avoid on the keto diet. Is dairy ok.
https://youtu.be/bsHqa4-g3Tw
Remember Fat is your friend. Keep the total carbs under 20.
I saw you have ketosis powder. Where is that. And how much is it. I have just found out about ketosis. And I am going to try it. But have no idea where to begin
Dr Boz K2+D3: https://amzn.to/31lIlqL (affiliate link)
Dr Boz Ketones-In-A-Can: https://amzn.to/2GXLlSw
Dr Boz Ketones-In-A-Capsule: https://amzn.to/2XgVaVy (affiliate link)
Dr. Boz MCT C8:C10 softgels: https://amzn.to/2K7tPww (affiliate link)
Dr Boz Keto Combo BHB + MCT C8:C10: https://amzn.to/30jeL8w (affiliate link)
Cabbage gives me really bad gas and I hate Avocado. What else can I eat?
https://youtu.be/n3eFM3uUMzQ
Hi Doctor I have scatica nerve pain can you give me good advice.i will love to lose 50 pounds with this pain I don’t know what to do please help me if you can thank you.
https://youtu.be/IHYL9L71O2c
Watch this video. Remember Fat is your friend! Keep your total carbs under 20
Hello,
Just found your channel. And I am so very happy!!
Quick question, I’m allergic to coconut. What can I use to replace it? I’ve seen alot of recipes that call for MCT oil, is Palm oil a good alternative?
Thank you
hi starting the Keto diet with hopes to lose weight and wondering if it will help dermatitis in my legs.
Hi Dr Boz, I was trying keto for almost 2 years now, I can’t loose more than 4-6 lb. I on it just because it takes my body inflammation away, that otherwise it kills me. My concern is how healthy is for me in two major aspects: I don’t have my gallbladder anymore for about 5 years, (so, let’s talk fats; should I have ox bile every single meal?), and 4 years ago I had a brain aneurysm surgery done. Do I jeopardize my health in this to main critical aspects? Thank you, and many blessings from California !
Just found your channel. Love your videos.
how can i get your excel worksheet for measuring glucose and ketones ?
http://bit.ly/2GgTSPq
How can i get a copy of your guide for 24.99 cant get it friom your store
https://bit.ly/3eU9Oad
Started yesterday hope it works .
Thanks Pete
I am 70 years old and have now got visceral fat around my mid-section never had this before. I have had 1 stroke so far, have high blood presser, I don’t want too die. every diet i have tried over the past 6 mos has’nt worked .Please help me. Thanks
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
Start by watching this playlist. It should get you started.
https://bozmd.com/consistently-keto The course is now open.
You’ve been an inspiration and your science-for-the-science-challenged approach to the ketogenic diet has been a Godsend for this artist who was born without a left-hemisphere of his brain! (not really)
I have recently been put on prednisone (20mg a day for one week – 15mg thereafter). This is to treat a diagnosis of polymyalgia rheumatica. The effect — after just one day — has been like being reborn! I have my life back again! I’m not 95 years old anymore! (not that there’s anything wrong with that)
My question is :: what does this do to my recent commitment (3 weeks) of staying in ketosis?… eating one meal a day (3:00 – 6:00)… occasionally drifting into autophagy (4 days recently)
MOST IMPORTANT QUESTION :: Is fasting dangerous for the stomach on such a powerful corticosteroid?
QUESTION #2 :: If it is, and I decide to just stay in ketosis for the duration of the round of prednisone, is it OK to take the prednisone between 3-6:00 in the evening? (most suggest before 9 am)
Regardless of whether you answer this, I’m VERY grateful to you for your “ministry” to the dietary ignorance of modern humans who haven’t YET been able to get a handle on the excessive abundance of available food… and the diabolical “lusts” of their tastebuds!
– Charlie
Thanks for sharing, just had a double hip replacement, lost weight but need to detox my body and get healthy. I have a lot of stress eating. Lost my husband to Cancer 4 years ago and I never sleep since he died. trying to figure how to print grocery list and I need some diet plan for Keto. I also have high cholesterol and am allergic to Staten drugs, will this help me?
Thanks Linda Lober
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
This is a playlist for beginning. It should help you get started.
Please help me with the keto diet, I worked in nutrition for over 30 years and having a major transition problem with the fats.
But my biggest problem is my diabetes and high blood pressure control. I do plan to order some products from you to help my diabetes and high blood pressure.
Type 1 Diabetic Lachlyn – Playlist https://www.youtube.com/playlist?list=PL2Pw0R3qlUSCFAiEtwWSb4g6cg9ofjDoB
I think this playlist might help you.
Please let me know which products you have will help me with diabetes and high blood pressure, I no longer take medicine for either I’m trying to do it naturally.
Type 1 Diabetic Lachlyn – Playlist https://www.youtube.com/playlist?list=PL2Pw0R3qlUSCFAiEtwWSb4g6cg9ofjDoB
Watch this playlist of a type 1 Diabetic.
Hi doc I’m a beginner. Do you recommend any supplements like Keto BHB. I just saw this on my facebook page?
Thanks
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
This is a playlist to help you get started.
the liverwurst is that Leberwurst? i grew up in Germany. if leberwurst is good is Bratwurst good?
just starting out on Keto.
thanks
I am pre diabetic and wanted to lower my blood sugars but do not want to lose weight as I only weigh 115lbs, is this for me? If so how do I avoid the weight lose
Bambi,
Fat is the key! Watch the carbs keep them under 20. Eat your fat!
I tried keto a while ago and almost everything they suggested was organic, are you suggesting the same? Thank you
Elain,
Fat is the key! Keep the carbs under 20. Start there!
Dr. Boz, where can I purchase that small little book (like the ones in grade school) that when I am done then I can pass it on??
Nikki,
Thank you.
This link should get you there. https://bozmd.com/product/quality-keto-guide-what-to-eat-on-keto-diet/
I was recommended this web site by my cousin. I’m
not sure whether this post is written by him as no one
else know such detailed about my problem. You’re wonderful!
Thanks!
Can I continue to drink protein shake ( whey protein) while on keto?
I wouldn’t do that. I would chew your protein. Swallow ketones … but chew your protein. There are a bunch of reasons I say at .. but that is the answer.