Whether you’re new to keto or already a long term keto-er, it’s easy to get stuck in terms of what to buy, and where's best to buy everything. We don’t expect you to know all the ins and outs of the best snacks and foods, and it’s tough out there in the aisles where there’s so many options to choose from! That’s why we thought we’d help you out and give you all the guidance you need beforehand, so that you can confidently walk to your local supermarket with your shopping list in hand! 

 Grocery Essentials

Here’s a general list for you to look through and see what you’re missing in your weekly shops. This isn’t an exhaustive list as we could be here for years if we mentioned every single low-carb option available in shops. 

Gain some inspo, try purchasing something new and start experimenting in the kitchen!

Keto-friendly ‘Grains’

Keto and grains in the same sentence? That doesn’t make sense when grains tend to be packed with carbs! But luckily there are some substitutes out there for high-carb grains. Most of these options you can order online to save you from adding to your already-very-long shopping list!

• Low-carb bread - This one might not be in supermarkets, but you can easily browse and try ourMultiseed Bread Mix! Perfect for makingburgers, bread pudding or french toast!
• Keto Pizza - A keto-friendly Pizza Base Mixis a must for making delicious pizzas andcalzones. Or roll out the dough, cut into triangles to make nachos or long pieces to make breadsticks.  
• Low-carb pasta and noodles - whilst there are many options available, a popular option isthis pasta, or if you don’t mind an online shop, thisblack bean spaghettiis one of our favourites. You can also try spiralizing vegetables (e.g. zucchini) orshirataki noodles
• Keto Porridge - OurKeto Porridge Mix is the warm, comforting breakfast we all need to kickstart our mind and body in the morning.

Vegetables

Vegetables are your best friend on keto. Add to every dish or make them the star of your dish! Whether it’s zesty salads or meat stuffed bell peppers, you can get creative with your vegetables. Luckily it’s easy to stock up on all types of veggies when they’re sold in most local stores and markets.

Here’s some of our very owndelicious aubergine recipes!

 

Fruit

Fruit is just as easy as finding vegetables, and tends to be in the same stores and markets. The only sad thing about fruit on keto is that the variety is quite limited, as most fruits tend to be high in carbs. But that’s okay - There are still some options that you can eat in moderation, and make the perfect snack or topping forpancakes orporridge!

Protein

Luckily there are plenty of meats that fit into the high-fat low-carb requirements of keto and are easily found in supermarkets or at the butcher. Most grass-fed animal meat is high-fat and low-carb. Some cuts are more keto than others, and we’ve specified below the cuts of meat that are most suitable for a low-carb, high-fat diet. 

Though be careful not to eat too much protein, as excess protein is then converted into a glucose-like substance which can hinder ketosis.

 

Read our guide tokeeping track of your macros here!

 

Eggs & Dairy

The main rule of thumb for dairy is to opt for products with higher fat content. As long as you aren’t intolerant or sensitive to lactose, full-fat, thick yoghourts, whipped or sour cream, and rich cheeses are all perfect to have on keto. Eggs are also perfectly fine on keto, as one large egg contains less than 1g of carbs and around 6g of protein. Just be sure to have the full egg as most of the nutrients come from the yolk!

Want more guidance about cheese in particular? Read ourKeto Cheese Guide here!

 

Pantry Essentials

You most definitely have these in your kitchen cupboards already, you’ll just have to sift through everything and make sure you have enough of the following keto essentials! Falling short of some items? You’ll easily find most essentials in supermarkets or if you want to buy in bulk, you can shop online too.

• Chicken broth
• Almond flour
• Coconut cream
• Soy sauce
• Cocoa powder
• Vanilla extract
• Almond butter
• Peanut butter

 

Spices & Oils

You don’t need every oil in the book, though having enough spices is always a kitchen essential! Some are higher in carbs than others, which is why we recommend opting for the spices with the least processed ingredients. You can also blend spices and herbs at home to yield flavour-packed, low-carb seasonings. Here are some of the lowest carb options to help you get your oils & spices organised.

Must-have Snacks

We all need some mid-meal snacks to keep our stomachs happy and rumble-free! It’s tempting to make yourself some baked cheddar cheese crisps or munch on some berries and yoghourt, though sometimes we can’t help but feel the need to indulge in something more decadent and sweet! Yes - we mean cravings for foods such aschocolate and cake. Luckily, there are plenty of delicious, guilt-free options that are both keto-friendly and made from wholesome ingredients. 

 

Cakes 

You can find keto-friendly cake bites at Hammonds of Hull or if you’re a Londoner, just visit your nearest Planet Organic! Enjoy your cakes with a dollop of Greek yoghourt - a high-protein and low-carb yoghourt compared to regular yoghourt. 

Plenty of flavours are available, including:

• Chocolate 
• Raspberry Bakewell
• Lemon & Coconut 
• Cinnamon Swirl
• Lemon & Poppy Seed
• Chocolate Salted Caramel
• Chocolate Hazelnut

Chocolate

Surprisingly, there are a lot of keto-friendly chocolate options that you can find online. Some that we have tried and recommend are:

• Our Very own Chocolate Chips 
• Montezuma's 100% Dark Chocolate 

Read our full keto chocolate bloghere for an in-depth review and nutritional breakdown of these chocolate bars and more! 

Want some chocolate-y variation? OurChocolate Mug Cake Mix is an indulgent option all day, every day. 

Pancakes & Waffles 

This might come as a surprise to you, since these treats tend to be carb-filled! That’s exactly why we whipped up this Pancake & Waffle Mix, which you can easily make at home and indulge in guilt-free. 

Make some pizza waffles or stack your pancakes high with sweet or savoury toppings - the plate’s your limit! Simply order onlinehere and have your treat arrive at your door within two business days.

Hot Drinks

A warm beverage is always comforting and a nice reward for getting through some of the day. Enjoy your hot drink alongside asweet treat! Most of these options are available in the supermarket, although you’ll have to order online for some keto special drinks.

• Hot Chocolate 
• Cocoa Powder - Use to flavour yourpancakes, waffles or even yourporridge!
• Tea
• English Breakfast tea
• Green tea
• Coffee
• Black coffee 
• Sugar free flavoured syrups -Jordan’s can be found in TK Maxx & Amazon, orMonin is a popular option on Amazon that contains less than 1g of net carbs (be careful with how much you add!

Nuts

This is a healthier snack option for us keto-ers. Simply snack on a few to keep your hunger at bay and help give your body the nutrients it needs. You can find these nuts in many local supermarkets, though buying large quantities online may be a cheaper option! Just make sure you’re buying nuts that are whole and natural, without all that added sugar added to some trail mixes!

• Almonds
• Pecans
• Pistachios
• Walnuts

Read more about eating nuts on ketohere!

 

Where to shop

Cheaper options include supermarkets, such as Lidl or Aldi. Here you’ll find very reasonably priced fruit, vegetables and other essentials! Otherwise your local markets are likely to have well priced fresh fruit and vegetables. 

Found that your budget is quite tight? Read ourKeto On A Budget blog here for all our tips, tricks and food recommendations to help spare your wallet. 

Amazon has plenty of keto or low-carb products, just be sure to check ingredients lists before purchasing. You should be ultra careful when buying low-carb food substitutes - always make sure the ingredients are as natural as possible, free from additives, colours and preservatives. 

Shopping Spree Time!

There you have it, a well needed guide to the foods you can purchase on a keto diet, alongside all of our recommendations. Let us know in the comments down below what you do opt for on your next shopping trip, what you like and dislike and what you recommend from your past shopping trips! 

Want some keto meal ideas that show how you can use all of these handy ingredients? Check out ourEasy Keto Mealsblog post!