Keto: Shopping List, Recipes, Meal Plan, Benefits, and More

Before you start your grocery shopping, it’s a good idea to remove any tempting carb-heavy items in your fridge and pantry, such as processed foods, bread, grains, starchy vegetables, and high-calorie sweeteners.

Here is a grocery shopping list to follow for a keto diet.

Produce

• Spinach
• Romaine or leaf lettuce
• Green cabbage
• Red bell pepper
• Mushrooms
• Cherry tomatoes
• Avocado
• Green onions
• White onion
• Garlic
• Limes

Protein

• Eggs
• Whole milk yogurt
• Blue cheese
• Cream cheese
• Salted butter

Pantry items

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

Spices and oils

• Salt
• Pepper
• Garlic powder
• Ground ginger
• Cinnamon
• Coconut oil
• Sesame oil
• Avocado oil

1. Garlic butter mushrooms

Ingredients

• 1 cup or 100 grams of mushrooms
• 1 tbsp minced garlic
• 1 tbsp butter
• 1 tsp olive oil
• 1 tsp fresh parsley and thyme
• 1 tsp salt and pepper
• 1 tsp white wine

Instructions

• Clean mushrooms with a moist paper towel to remove any dirt and trim stems if necessary.
• Melt butter in a pan, add onion and cook for 2 minutes or until fragrant.
• Add the mushrooms and cook for 5 minutes. Stir until the liquid evaporates.
• Stir in minced garlic, parsley, and thyme.
• Add a splash of white wine and stir constantly to deglaze the pan.
• Top with parsley and fresh thyme.

Nutritional facts per serving

• Calories: 143 kcal
• Carbs: 6 grams
• Protein: 4 grams
• Fat: 12 grams
• Fiber: 2 grams
• Sugar: 3 grams

2. Low-carb keto salmon patties

Ingredients

• 10 oz boneless canned salmon
• 1/4 cup almond flour
• 1/4 cup shredded parmesan
• 1/4 cup chopped onion
• 1/4 cup mayonnaise
• 2 tbsp fresh dill and parsley
• 1 tsp salt, pepper, paprika, and garlic powder 
• 2 tsp butter or olive oil

Instructions

• Combine salmon, almond flour, parmesan, onion, dill, parsley, mayonnaise, and spices in a large bowl.
• Mold into 8 small patties or 4 large patties.
• In a large nonstick skillet, add butter or olive oil.
• Cook the salmon patties for about 2 minutes on each side or until they look golden.
• Serve hot with your favorite side dish or dipping sauce.

Nutritional facts per serving

• Calories: 130 kcal
• Carbs: 2 grams
• Protein: 10 grams
• Fat: 10 grams
• Fiber: 1 gram
• Sugar: 1 gram

3. Keto-friendly strawberry muffins

Ingredients

• 4 eggs
• 1 cup almond flour
• 1/2 cup coconut flour
• 1/2 cup granulated sweetener 
• 3/4 cup fresh strawberries
• 1/3 cup coconut oil
• 1 tsp vanilla extract 
• 1 tsp baking powder
• 1/4 cup coconut milk 

Instructions

• Preheat the oven to 350 F and line a muffin tin with paper liners.
• In a large mixing bowl, add eggs and vanilla extract. Whisk for 1-2 minutes until frothy.
• Add almond flour, coconut flour, sweetener, and baking powder. Mix until a thick batter starts to form. Incorporate coconut milk if the batter is too thick.
• Mix in coconut oil and chopped strawberries using a spatula.
• Pour the batter into the muffin tin. Gently smooth out the tops.
• Bake in the preheated oven for 22-25 minutes or until a skewer inserted in the middle of a muffin comes out clean.

Nutritional facts per serving

• Calories: 150 kcal
• Carbs: 6 grams
• Protein: 5 grams
• Fat: 13 grams
• Fiber: 3 grams
• Sugar: 1 gram

4. Low-carb keto stuffed peppers

Ingredients

• 4 red, yellow, or green bell peppers
• 1 pound of ground beef
• 1/2 cup onion
• 2-3 garlic cloves
• 1/4 cup tomatoes
• 1 cup cheddar cheese
• 2 tbsp butter
• 1 tsp salt, oregano, pepper, and chili powder

Instructions

• Preheat the oven to 375 F.
• Rinse the peppers and cut them in half lengthwise. Remove any seeds and membranes.
• Finely chop the onion and mince the garlic.
• In a nonstick skillet over medium heat, melt the butter and add the chopped onion and garlic and cook for about 8 minutes. Stir occasionally until golden-brown and softened.
• Add the ground beef and seasonings. Use a spatula to break the meat as it cooks. Let the meat cook for 8-10 minutes.
• Stir in the tomatoes and simmer for another 15 minutes.
• Evenly divide the stuffing into each pepper half.
• Sprinkle each pepper with the shredded cheddar cheese.
• Bake for 40-50 minutes or until the cheese has melted and the peppers are slightly softened. For softer peppers, bake for an hour or more.
• Serve with sour cream and freshly chopped parsley.

Nutritional facts per serving

• Calories: 320 kcal
• Carbs: 8 grams
• Protein: 24 grams
• Fat: 22 grams
• Fiber: 2 grams
• Sugar: 5 grams

5. Grilled shrimp skewers with lemon garlic butter sauce

Ingredients

• 1 pound shrimp
• 1/3 cup olive oil
• 2 tbsp lemon juice
• 1 tbsp fresh parsley and basil
• 3 garlic cloves
• 1 tbsp tomato paste
• 1 tsp salt and pepper
• 4 tbsp unsalted butter

Instructions

• Combine all ingredients in a mixing bowl, except the shrimp.
• Marinate the shrimp in the mixture for 20 minutes.
• Remove the shrimp from the marinade and place them onto skewers.
• Grill the shrimp for 2-3 minutes on each side until fully cooked, turning once.
• Drizzle the shrimp with garlic butter and serve warm with a fresh lemon wedge on the side.

Nutritional facts per serving

• Calories: 270 kcal
• Carbs: 3 grams
• Protein: 16 grams
• Fat: 15 grams
• Fiber: 1 gram
• Sugar: 1 gram

6. Asparagus stuffed chicken breasts

Ingredients

• 4 skinless, boneless chicken breasts
• 8 slices of mozzarella cheese
• 1 tsp garlic powder
• 1 tsp sea salt and smoked paprika
• 12 asparagus
• 1 tbsp butter
• Sun-dried tomatoes (optional)
• 1 tsp pepper and Italian seasoning

Instructions

• Preheat the oven to 400 F.
• Place the chicken on a clean chopping board. Use a sharp knife to cut a pocket into each chicken breast.
• Season the chicken with Italian seasoning, garlic powder, smoked paprika, salt, and pepper.
• Fill each chicken pocket with 3-4 asparagus spears, 2 slices of mozzarella, and chopped sundried tomatoes.
• Use toothpicks to seal the pocket closed.
• Melt the butter in a large pan over medium-high heat and brown the chicken for about 4-5 minutes on each side.
• Bake the chicken in the preheated oven for about 17-20 minutes or until it is cooked through.

Nutritional facts per serving

• Calories: 337 kcal
• Carbs: 4 grams
• Protein: 38 grams
• Fat: 19 grams
• Fiber: 1 gram
• Sugar: 2 grams

Meal plan 1

• Breakfast: Omelet with avocado, peppers, salsa, onions, and spices
• Lunch: Celery sticks and nuts with salsa and guacamole
• Dinner: Chicken stuffed with cream cheese and pesto and a side of grilled zucchini

Meal plan 2

• Breakfast: Scrambled eggs with bacon and avocado
• Lunch: Salad with salsa dressing, sour cream, and cheddar cheese
• Dinner: Baked fish served with salad