Keto Printable Grocery List

My FREE KETO Printable Grocery List is below!

How to Get into Ketosis?

This is generally the hardest part for people, as it can take several days.  I recommend purchasing keto strips to help you determine if you are in a state of ketosis.

Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it might even be beneficial.14
How much is 20 grams of carbs? Use our visual guide to find out. Or simply use our keto recipes and meal plans, they are designed to keep you under 20 grams with no counting required.

Note that quite often, just restricting carbs to very low levels results in ketosis. So this may be all you need to do. But the rest of the list below will help make sure that you’re successful.
Restrict protein to moderate levels. On a keto diet you should eat the protein you need, but not much more. This is because excess protein is converted to glucose in the body, reducing ketosis.

If possible, stay at or below 1 gram of protein per day, per kg of body weight – about 70 grams of protein per day if you weigh 70 kilos (154 pounds).15
The most common mistake that stops people from getting into ketosis is too much protein.
Eat enough fat to feel satisfied.16 This is the big difference between a keto diet and starvation, that also results in ketosis. A keto diet is sustainable, whereas starvation is not.

When starving you’re likely to feel tired and hungry and give up, but a keto diet is sustainable and can make you feel great. So eat enough to feel satisfied, and if you’re hungry all the time, you should probably add more fat to your meals (like more butter, more olive oil, etc.). Our keto recipes have the needed fat included.
Avoid snacking when not hungry. Eating more often than you need, just eating for fun and because there’s food around, reduces ketosis and slows down weight loss.
 Though using keto snacks will minimize the damage, and is fine when you’re hungry.
If necessary, add intermittent fasting. For example, skip breakfast and only eat during 8 hours of the day, fasting for 16 hours (i.e. 16:8 fasting) . This is very effective at boosting ketone levels, as well as accelerating weight loss and type 2 diabetes reversal. It’s also usually easy to do on keto.
Add exercise – adding any kind of physical activity while on low carb can increase ketone levels moderately. It can also help speed up weight loss and diabetes type 2 reversal slightly. Exercise is not necessary to get into ketosis, but it may be helpful.
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they make much it harder to stick to your chosen diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.

Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium, drink a cup of chicken broth, and their symptoms usually go away.

When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose 3 grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet.  Water isn’t enough on keto; you need enough sodium, too.

Foods to Avoid

Low-fat milk

Low-fat yogurt

Diet soda

Grains and Carbs

Pasta

Rice

Bread

Barley

Quinoa

Cereal

Cakes

Pastries

Wheat

Buckwheat

Beer

Tubers

Potatoes

Sweet potatoes

Yams

Potato products

Sugar

Honey

Agave

Maple syrup

Soda

Juice

Sports drinks

Candy

Chocolate

Cakes

Breakfast cereal

Trans Fats and Refined Fats and Oils

Margarine

Spreadable butter alternatives

Safflower oil

Sunflower oil

Canola oil

Cottonseed oil

Soybean oil

Grapeseed oil

Corn oil

Apples

Oranges

Bananas

Pineapples

Mangoes

Papayas

Tangerines

Grapes

 

KETO DIET MEAL IDEAS

KETO OMELET

BUTTER/OLIVE OIL 1 TBSP

3 Eggs

Chopped Bacon or Ham

3/4 cup spinach

1/2 cup mushrooms

cheddar cheese

Stuffed Peppers

One BELL PEPPER Cored and sliced in half.   Stuff with cooked Sausage (sugar free) and top with pepperjack cheese.  Bake for 30 minutes until cheese is melted

Mini Paleo Egg Omelete’s  (3)

Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard greens, chopped low sodium ham or uncured bacon, chopped red & green peppers, chopped mushrooms & chopped red onion.

TACO SALAD

Sautee 80/20 GROUND BEEF 3 OZ., add TACO SEASONING 2 TSP

Top with:

ROMAINE LETTUCE, SLICED 2 CUPS

CHERRY TOMATOES 3

CHEDDAR CHEESE 1.5 OZ.

AVOCADO 1/4 AVOCADO

SOUR CREAM 1/4 CUP

BLT LETTUCE WRAP

ROMAINE LETTUCE, SLICED 3 LARGE LEAVES

Cooked BACON 6 PIECES

GRILLED CHICKEN 2 OZ.

CHERRY TOMATOES 5 SMALL

MONTEREY JACK CHEESE 1 OZ.

MAYONNAISE 2 TBSP

Cobb Salad

1/4 pound sliced Black Forest or other smoked ham

2 hard-boiled eggs

6 cups romaine lettuce (about 6 ounces) coarsely chopped

2 medium tomatoes, seeded and diced (about 2 cups)

1/2 avocado, diced (about 3/4 cup)

1 cup cooked diced chicken breast 1 (6-ounce) breast

1/2 cup crumbled Roquefort or Blue cheese (about 2 ounces)

PORK CHOP WITH MUSHROOM SAUCE AND STEAMED ASPARAGUS

PORK CHOP 4 OZ.

OLIVE OIL 1/2 TBSP

MUSHROOM SAUCE:

WHITE MUSHROOMS 3/4 CUP

BUTTER 1 TBSP

MINCED GARLIC 1 TSP

GROUND THYME 1 PINCH

HEAVY WHIPPING CREAM 3 TBSP

STEAMED ASPARAGUS 1/2 CUP

BUTTER 1 TBSP

Turkey Burgers

4 oz. Turkey Burgers

1 1/2 lb. ground turkey

1/4 cup finely diced onion

2 egg whites, lightly beaten

1/4 cup chopped fresh parsley

1 clove garlic, peeled and minced

1 teaspoon salt

1/4 teaspoon ground black pepper

Directions:

1. In a large bowl, mix ground turkey, bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper. Form into 6 patties

2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).

Serve with:

1-1.5 cups of steamed broccoli

Rosemary & Caper Wild Caught Salmon

Ingredients

4 (6-ounce) wild caught salmon fillets

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1 tablespoon minced fresh rosemary leaves

8 lemon slices (about 2 lemons)

1/4 cup lemon juice (about 1 lemon)

1/2 cup Marsala wine (or white wine)

4 teaspoons capers

4 pieces of aluminum foil

Directions

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.

Serve with:

10 Roasted Asparagus Spears

Citrus Marinated Flank Steak

Pioneer Woman’s Steak Oscar

Pioneer Woman's Steak OscarSnack Ideas:

Boiled Eggs & Sliced Avocado

Full Fat Cottage Cheese & Sliced Cucumbers

Pickles

Beef Jerky (make sure there is no sugar added)

Cubed cheese

Nuts and seeds

Pork rinds

Veggies and Ranch Dip

Cheese Crisps

Deviled Eggs

 

Vegetable Name Serving Size Total Carbs (g) Fiber (g) Net Carbs (g)
Broccoli Raab 100g 2.85 2.7 0.15
Watercress 100g 1.29 0.5 0.79
Nopales 100g 3.33 2.2 1.13
Bok Choi 100g 2.18 1 1.18
Celery 100g 2.97 1.6 1.37
Spinach 100g 3.63 2.2 1.43
Mustard Greens 100g 4.67 3.2 1.47
Asparagus 100g 3.88 2.1 1.78
Radish 100g 3.4 1.6 1.8
Avocado 100g 8.64 6.8 1.84
Arugula 100g 3.65 1.6 2.05
Zucchini 100g 3.11 1 2.11
Swiss Chard 100g 3.74 1.6 2.14
Mushrooms 100g 3.26 1 2.26
Kohlrabi 100g 6.2 3.6 2.6
Tomato 100g 3.89 1.2 2.69
Olives 100g 6 3.2 2.8
Eggplant 100g 5.88 3 2.88
Bell Pepper 100g 4.6 1.7 2.9
Cauliflower 100g 4.97 2 2.97
Cabbage (Green) 100g 6.1 3.1 3
Bamboo Shoots 100g 5.2 2.2 3
Cabbage (White) 100g 5.37 2.3 3.07
Cucumber 100g 3.63 0.5 3.13
Jalapeno Pepper 100g 6.5 2.8 3.7
Artichoke Hearts 100g 5.38 1.5 3.88
Broccoli 100g 6.64 2.6 4.04
Bean Sprouts 100g 5.94 1.8 4.14
Fennel 100g 7.3 3.1 4.2
Okra 100g 7.45 3.2 4.25
Green Beans 100g 6.97 2.7 4.27
Turnips 100g 6.43 1.8 4.63
Snow Peas 100g 7.55 2.6 4.95
Brussels Sprouts 100g 8.95 3.8 5.15
Kale 100g 8.75 3.6 5.15
Cabbage (Red) 100g 7.37 2.1 5.27
Pumpkin 100g 7 1 6
Rutabaga 100g 8.62 2.3 6.32
Carrots 100g 9.58 2.8 6.78
Celeriac 100g 9.2 1.8 7.4
Onion 100g 9.34 1.7 7.64
Leek 100g 14.15 1.8 12.35
Ginger 100g 17.77 2 15.77

 

Here it is!  My FREE Keto Printable Grocery List!

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