Lazy Keto Grocery List With Food Lists For Beginners

Maintaining a stable weight or knowing the right foods to eat during a weight loss journey is not easy. The keto diet is a complicated one if you don’t know what to eat or how to measure the food properly.

To take the stress of scouting through tens of pages over the internet to find the right quantity, we have taken the liberty of gathering up some main food to consume and how much carbs it contains.

Lazy Keto Grocery List With Food Lists For Beginners

Leafy Vegetables

As you start on your weight loss journey, leafy greens are essentials because they are nutrient-dense, high in fiber, low in fat, but ultimately low in carb with enough water to keep you full for long.
FoodsServing sizeNet Carbs
Asparagus1 cup (91g) Raw6 grams
Alfalfa sprouts1 cup (33g)0.1 grams
Arugula1 cup (100g)2 grams
Broccoli1 cup (50g)4 grams
Broccoli Rabe1 cup (50g) raw1 gram
Cabbage1 cup (89g)5 grams
Collard greens1 cup (100g) chopped1.7 grams
Dandelion green1 cup (55g) chopped5 grams
Endive100 gram chopped0.3 grams
Iceberg lettuce1 cup (50g)2 grams
Kale1cup (67g)7 grams
Lettuce1 cup (100g)1.6 grams
Napa cabbage1 cup (100 g)2.2 grams
Bok Choy100 grams0.8 grams
Romaine lettuce1 cup (50g) Raw2 grams
Spinach1 cup (180g)Raw1 gram
Swiss chard1 cup cooked3 grams
Watercress1 cup (34g)0.3 grams

 

Low Carb Vegetables

Vegetables are great for weight loss and for keto dieters while only a few are great and actually low in carbs, proper moderation, and serving sizes should be considered to maintain a good weight or lose weight.

VegetableServing sizeNet carbs
Cucumbers½ cup (52g)1.5 grams
Artichokes½ cup (84g)10 grams
Bamboo shoots½ cup1.2 grams
Beets1 cup (136g)13 grams
Bell peppers1 cup (149g) chopped9 grams
Button mushroom1 cup (70g)2.3 grams
Cauliflower1 cup (100g)5 grams
Celery40 grams1.2 grams
Chili peppers1 cup (139g)4 grams
Eggplant1 cup (62g)4.8 grams
Garlic4 grams rawI gram
Green Beans1 cup (125g)10 grams
Mushroom1 cup (70g)1.6 grams
Okra½ cup2 grams
Olives1 cup (99g)3 grams
Onions½ (58g)6 grams
Radishes½ cup (57g)1 gram
Rhubarb1 cup (122g)5.5 grams
Rutabagas1 cup (140g)12 grams
Sauerkraut1 cup (142g)7 grams
Shallot¼ cup raw shallot6.7 grams
Sugar snap peas1 cup (85g)4 grams
Summer squash1 cup (180g)7.8 grams
Turnips1 cup (120g)6.1 grams
White mushroom1 cup (70g)2.3 grams
Yellow bell pepper1 cup (149g)9.6 grams
Zucchini1 cup (124g)4 grams

 

Low Carb Fruits


Although fruits are not considered keto compliant, if you can avoid high sugar content fruits, then you are good to go. The following are some excellent fruits to enjoy on a keto diet.

FruitsServing sizeNet carbs
Avocado1/3 medium-size fruit1 gram
Blackberries¼ cup1.5 gram
Blueberries½ cup(74g)10.5 gram
Coconut1/3 cup flakes5 grams
LemonOne whole lemon5 grams
Limes2 diameter lime5 grams
Starfruit1/2 cup2.6 grams
Raspberries100 grams5.4 grams
Strawberries100 grams5.7 grams
tomatoes1 cup (149g)6 grams
watermelon1 cup11 grams

 

 
Low Carb Nuts & Seeds

Nuts and seeds are healthy snack options for keto dieters. They contain polyunsaturated and monounsaturated fats, fibers and proteins that are good and healthy for the body. Eating the appropriate portion of nuts and seeds will reduce your risk of heart-related diseases and increase metabolism, which promotes weight loss and aid in losing belly fats too.

Nuts/seedsServing portionNet carbs
almonds¼ cup3 grams
Brazilian nuts30 grams3.7 grams
Cashews28 grams8.6 grams
Chia seeds28 grams6 grams
Flaxseeds28 grams11 grams
Macadamia nuts28 grams3.9 grams
Pecan28grams4 grams
Pistachios26 grams7.7 grams
Pumpkin seeds28 grams5 grams
Sesame seeds¼ cup8 grams
Walnuts28 grams3.8 grams


Low Carb Fats

Fats are at the center of a keto dieter’s success. In addition to the list of healthy nuts and seeds above, the table below shows a list of oils and fats to help spice your foods as you journey to weight loss.

It is recommended to buy pure pressed, and not mixed, GMO, or highly processed oils.
Oils & fatsServing sizeNet carbs
Butter14.2 grams0 gram
MCT oils14 grams0 gram
Olive oils15 grams0 gram
Ghee1 tsp 5 grams0 gram
Coconut oil13.6 gram (1 tbsp)0 gram
Cocoa butter14 gram0 gram
Avocado oilOne tablespoon 0 gram
Red palm oil13.6 grams0 gram
    


Low Carb Protein Sources

Besides fats, proteins are the next must-have on a keto diet, the fattier the better. While we keep that in mind, remember to go for organic, grass-fed and fresh-cut poultry, or meat when buying. You can shop at a local farmer’s stalls if possible.

ProteinsServing sizeNet carbs
Charcuterie – salami, pepperoni50 grams1.12 grams
Beef50 grams0 gram
Chicken – any part50 grams0 gram
Bacon50 grams0 gram
Sausage50 grams0 gram
Ham50 gram1 gram
Pork belly50 gram1.8 gram
Offals50 grams< 0.5 gram
Other poultry50 grams0 gram
 


Low Carb Seafood


Besides meats and poultry, seafood is also a good choice of protein. Fish provide healthy Omega-3 fats and take well to herbs and spices. Seafood such as shellfish and other crustaceans are also great.

SeafoodServing sizeNet carbs
Fish – salmon, halibut, tuna, mahi-mahi, trout, etc100g0 grams
Seafood – crab, crawfish, lobster, and other crustaceans100g1 gram
 


Dairy & Eggs – Low Carb


If you are dairy intolerant, scroll past this section, otherwise, dairy is an excellent addition to your keto diet. They are high in proteins, low in unhealthy fats and great for you.

FoodServing sizeNet carbs
All types of cheeses – hard. Soft or cottage28 grams ¼ cup0 –  1.8 grams
Plain Cream cheese2 oz (56g)2 grams
Whole milk50 grams2.6 grams
Coconut Cream1 tbsp (15g)1 gram
Half & Half50ml2.2 grams
Heavy Whipping cream15g 1 tbsp0 gram
Sour cream½ cup (115g)3.3 grams
Yogurt117g (1/2 cup)5.7 grams
Greek yogurt120grams (1/2 cup)4.2 grams
Eggs50 grams0.6gram
Heavy cream30 grams0.8gram


Low Carb Beverages

If you are not a water lover because of its tastelessness, try adding a slice of lemon, some drops of lime juice, cucumbers or other keto vegetables you love.

Furthermore, there are a few options opened up to keto dieters but all things should be done in moderation.
BeverageServing sizeNet carbs
Water1 cup0 gram
Coffee – fresh grounds8 ounce0 gram
Tea 1 serving0 gram
Low carb vegetable broth100 grams1 gram
Low carb beef broth100 grams1 gram
Vodka50 gram0 gram
Low carb beer12 ounces2.9 – 10 grams
   
Tequila1 cup0 gram
   
Unsweetened almond milk1 cup (240ml)1 gram
Unsweetened coconut milk1 cup (225g)7.1 gram
 


Low Carb flours and other Baking Ingredients

The internet is full of plenty of keto compliant baked goods, although baking the keto way can be hard, here are some ingredients that should be in your pantry to enable enjoy a decadent dessert as you watch your favorite movie without any fear of jeopardizing your keto diet.

Below, all of the best places and brands for each of the products mentioned are included. Click the links below if you want to get these products mentioned to start cooking or baking on your keto journey.
Baking GoodsServing sizeNet carbs
Almond flour¼ cup (28g)6 grams
Sunflower meal¼ cup (33.5g)7 grams
Erythritol1 tsp4 grams
Stevia1 tsp0.5 grams
Xanthan gum1 tbsp0 gram
Chia seed powder1 tbsp (12g)0.9 grams
Coconut flour¼ cup6 gram
Psyllium husk powder1 tbsp (18g)1.5 grams
Glucomannan powder0.5 gram0 gram
Heavy cream powder1 tbsp (100g)0 gram
Pork rinds14 grams0 grams
Pecan flour¼ cup1 gram
Ground flaxseed30 grams2 grams
Hazelnut flour28.3 grams2 grams
Gelatin35 grams4.6 grams
Vanilla extract100 grams0 gram
Cocoa powder (unsweetened)1 tbsp (5g)1 gram
    

 
Low Carb Sweeteners

Although we have mentioned some sweeteners in the table above, the lists here are some commonly used keto compliant sweeteners to help satisfy your sweet tooth but ensures you remain in ketosis.
SweetenersServing sizeNet carb
Allulose100gram5 gram
Inulin100 grams1 gram
Sucralose100 grams0 gram
Monk fruit100 gram0 gram


Low Carb Herbs and Spices

Food tastes bland with some sort of seasoning or spice. So to keep you in ketosis, we have the next table that will ensure you stay on track without sabotaging your diet plans.
Spice/seasoningServing sizeNet Carbs
Paprika1 tsp0.9 grams
Fresh Rosemary1 tsp0.31 grams
Salt1 tsp0 gram
Lemon zest1 tsp0.26 grams
Cilantro fresh1 tsp0.04 grams
Cinnamon ground1 tsp1.3 grams
Bay leaf1 tsp2.29 gram
Black pepper1 tsp1.8 gram
Beef bouillon cube1 tsp0.82 grams
Cardamom1 tsp1.92 grams
Cayenne1 tsp1.39 gram
Celery seeds/dried1 tsp1.4/1.69 grams
Chili powder1 tsp0.7 gram
Chives fresh1 tsp0.09 grams
Curry powder1 tsp0.12 gram
Dill fresh1 tsp0.23 gram
Ginger fresh1 tsp0.74 gram
Allspice, Ground1 tsp2.4 grams
Basil fresh/dried1 tsp0.04/2.21 grams
Wasabi root1 tsp0.75 grams
Spearmint fresh1 tsp0.08 grams
Turmeric roots1 tsp0.13 grams
Thyme fresh1tsp0.49 gram
White peppers1 tsp2.01 grams

 

Low Carb Dips, Sauces & Condiments

The table below will enable you to choose the right condiment to make your food taste good and ensure you stay wholly keto.

Sauce/dipsServing sizeNet carbs
Guacamole30 gram (2 tbsp)2.6 gram
Balsamic vinegar1 tbsp (16g)2.7 grams
béarnaise47 gram1 gram
Black olive tapenade1 Tbsp (17g)0.8 gram
Blueberry sauce One tbsp3.7 grams
Chimichurri sauce1 tbsp (15g)0.7 gram
Cream cheese1 tbsp (13 g)0.7 gram
Dressing/vinaigrette (balsamic)1 tbsp1 gram
Heavy cream1 tbsp (15g)0.4 grams
Horseradish1 tbsp1.4 grams
Hummus1 tbsp (15g)3 grams
Lemon/lime1 tbsp1 -1.5 grams
Marinara sauce¼ cup (66g)5 grams
Mayonnaise1 tbsp (15g)0 gram
Mustard (organic)1 tsp0.1 grams
Pesto1 tbsp (15g)1.2 grams
salsa18 grams1.2 grams
Tabasco sauce (hot sauces)1 tsp (5g)0 gram
 



Now you don’t need to ask too many questions concerning what to eat or not to eat on a keto diet. This is a comprehensive list you can take with you to the grocery store to ensure that you’re staying on track on your keto journey.
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