The 7 Day Keto Grocery List & Meal Plan! A Keto Quick-Start Guide

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Want to start eating better now, but don’t know what you are doing at the grocery store? Yup, that’s happened to all of us. That’s why before doing any further writing around the ketogenic diet I first wanted to publish the “7 Day Keto Grocery List.”

You can learn about the diet as you get started and start eating better food today.

Getting Started:

Below you’ll find a potential 7-day meal plan, with breakfast, lunch, and dinner. As well, there’s a portion for snacks/treats to make things a little bit easier, especially if you are a habitual snacker.

This isn’t a way of eating that will leave you hungry. Some of us have an ingrained habit of snacking in between meals or eating many small meals throughout the day, so having some approved snacks will help with that.

My girlfriend calls them “treats.” She won’t let me take her treats away.

Also, with the proposed dinner plans, you can always eat those leftovers for lunch the next day, or for dinner the following night. I just wanted to add a little more variety.

You should have more than enough food (based on the grocery list below) to last one person about two weeks.

This isn’t so much a post about preparation and cooking (I have some like that), so I’ll link out to helpful resources for preparation as I can.

In the future, I should have my own recipe posts up for greater specificity.

The 7 Day Keto Meal Plan: Breakfast, Lunch & Dinner

Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Breakfast High-Fat Coffee High-Fat Coffee High-Fat Coffee High-Fat Coffee High-Fat Coffee High-Fat Coffee High-Fat Coffee
Lunch**

(Can always be leftovers from the night before!)

Greek Yogurt Bowl Greek Yogurt Bowl Greek Yogurt Bowl Greek Yogurt Bowl Greek Yogurt Bowl Scrambled Eggs + Bacon Scrambled Eggs + Bacon
Dinner Goat Cheese Stuffed Burgers +  Roasted Brussel Sprouts “Spaghetti” & Meatballs* Cauliflower Rice Stir Fry Spinach Salad + Bacon Bits Sweet Potato Hash* Pan-Seared Pork Chops + Asparagus Slow-Cooker Carnitas + Steamed Broccoli
Snacks/Treats High-Fat Coffee 

Nuts of Choice

1-2 Squares Dark Chocolate

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

High-Fat Coffee

Nuts of Choice

1-2 Squares Dark Chocolate

 

 

The Beginner’s (1-2 Week) Keto Grocery List

If you were buying for the above meal plan (totally keto-friendly), this is how you’d shop. If you are like me, you shop at Trader Joe’s, some at Whole Foods, and online. If you aren’t like me, you don’t shop that way. 

**Please note!**

This should be more than enough food for 1 week for 1 person. I wanted to add a little variety to the meal plan, but realistically, you could make enough each dinner for leftovers the next day either for lunch (instead of yogurt) or dinner.

Looking at the keto grocery list below, the bill may be a little high. Really, the below list should be able to last you (1 person) almost 2 weeks. Freeze meats you won’t use for a few days and take them out of the freezer the morning of using them.

Produce Section:

Buy organic produce when you can. Not just from the nutritional standpoint but the fact that you vote with your dollar.

If you are really balling on a budget, then vegetables with thick “skins” like avocados can be bought non-organic. Otherwise, opt for organic.

  • 1 Package/bunch Brussel sprouts
  • 1-2 Yellow Onions (depending on medium/large size)
  • Cauliflower Rice
  • Spinach
  • 1 Bag of Sweet Potatoes or 1-2 medium sized sweet potatoes
  • 1 Bunch of Asparagus
  • 1 Head of Broccoli or bag or TJ’s broccoli florets
  • Spaghetti Squash
  • 4-5 Medium Avocados.

Dairy Section:

*As Mark Sisson says in The Keto Reset Diet, “The best choices for dairy are raw, fermented, unpasteurized, unsweetened and of the highest possible fat content.”

Buy high-quality dairy.

  • Organic Pastured Eggs (12-24) 
  • 1-2 Grass-Fed Organic Butters – Annie and I purchased the Kerrygold unsalted butter. 
  • 1 32 Oz. Organic Greek Yogurt
  • Goat Cheese

Meat:

*Buy the highest quality meat you can. Preferably you want it organic, grass-fed and ultra-spiritual. Seriously though, organic, grass-fed and antibiotic free will be the best.

  • 2 LBS Grass-Fed Beef
  • Organic Chicken Breasts
  • Pulled Pork
  • Uncured, nitrate free bacon
  • Pork Chops

Oils:

*You don’t need all of these oils! But, they are good for different purposes and flavors. These can be purchased online for easier convenience and sometimes better prices.

  • Coconut Oil – This is good for so many things. Annie and I use it to cook, put in our hair, clean our teeth and fuel our car. Kidding about the car. Seriously, don’t put coconut oil in your gas tank.  Organic and unrefined is best.
  • Avocado Oil – Has the highest cooking temperature. 
  • Extra Virgin Olive Oil – Buy in a darker glass case. The darker the glass the better. More likely it won’t be spoiled. 

Seasonings:

*This is for those new to the cooking game as well. You can great REALLY far if you are going from not cooking at all to this plan. Using olive oil, salt and pepper to season will just fine. I will get more into specific seasonings on other posts.

  • Salt (Himalayan)
  • Pepper
  • Cinnamon
  • Pure Vanilla Extract

Beverages:

  • Coffee!
  • Teas

“Treats” or Snacks:

  • Nut of choice! (Macadamia, almonds, cashews, pecans) 
  • At least 85% cacao dark chocolate bar

Supplements (Online Mostly)

*These supplements are totally optional. If you don’t know just yet what they are good for, or why might you need them, hold off. Or ask me!

  • MCT Powder
  • Fish Oil
  • Vitamin D3
  • Magnesium
  • Chia Seeds
  • Cacao Powder
  • Maca Powder

Preparation & Recipes:

  • High-Fat Coffee

Very simple, high-fat breakfast. Prepare your coffee however you prefer. Once the coffee is prepared, in an empty blender add in 1-2 TBSP (start small!) grass-fed butter, 1 scoop MCT powder (start small here too!), ½ TSP vanilla extract and a shake of cinnamon. Pour in your java. Blend until butter is frothy. Enjoy!

  • Greek Yogurt Bowl

Combine your yogurt in a bowl with; 1-2 spoonfuls of almond butter, chia seeds, and cinnamon. For the advanced, add some cacao powder and maca powder. If you have pecan pieces, add them in too.

  • Bacon

I really love bacon. It’s good for me.

My preferred way is to bake bacon in the oven. I lay aluminum foil down on a baking sheet, preheat the oven to 375, toss it in and watch it like a hawk until it’s my preferred level of crispy. I hope you do the same.

  • Goat Cheese Stuffed Burgers + Roasted Brussel Sprouts

I originally got this recipe from Mark Sisson’s The Keto Reset, but used grass-fed beef instead of turkey and made my own adaptations. I will post my own recipe sometime in the future, until then, here’s a good-looking recipe.

As for the brussels, chop them in half, lay them on a baking sheet with EVOO, S+P and bake at 350 degrees until they are lightly browned. Really good.

  • “Spaghetti” & Meatballs

*This meal is higher in carbohydrates, so I’ll save this for a day where Annie and I are doing more exercise or activity.

Look at this post, specifically at “Method for Cooking Spaghetti Squash,” to cook your squash. At the same time, brown ground beef in a cast iron (preferably) and add in other goodies, like diced yellow onion, spinach, and mushrooms. You’ll saute them in the beef fat. Yummy. Add in a small can of organic tomato paste.

Once the squash is ready and meat mixture is prepared, combine in a big bowl! Add S+P.

  • Cauliflower Rice Stir Fry

Cauliflower Rice is an amazing creation. Annie and I love to buy the bag from Trader Joe’s. It’s so darn convenient.

In a cast iron, begin by browning ground beef. Once the meat is nearly browned, add in the cauliflower rice. Add in your choices of goodies, onion, spinach, etc. then add in some eggs if you like.

This is a simple meal and can make for a nice heap of food.

  • Spinach Salad + Bacon

Prepare your bacon (as explained above), and let cool. In a large bowl, mix spinach with other salad fixings: sliced nuts, goat cheese, sliced veggies of choice and top with EVOO and S+P.

Chop up the bacon once cooled and add on top.

  • Sweet Potato Hash

Very similar meal to the Cauliflower Rice Stir Fry. Dice up a sweet potato. Heat EVOO on med-high heat for 1-2 minutes then add the potato.

Once potato browns, add in onion and finally add in eggs to either scramble in or bake.

  • Pan-Seared Pork Chops + Roasted Asparagus

Here’s good instruction on how to pan-sear pork chops. If you want to go keto, don’t follow that recipe completely, but rather just the method for cooking the chops themselves.

Roast your asparagus in the oven like you did the brussel sprouts.

  • Slow Cooker Carnitas + Steam Broccoli

This Nom-Nom Paleo recipe for carnitas looks incredible. And, a simple recipe for steaming broccoli here.

Hopefully, this post and the keto shopping list can get you going today on the path to eating better food!

Have you tried this? Do you have insight that may help others trying to get started? Let me know in the comments below!

About the author

Cory Ames

Cory is the Co-Founder of Open Book SEO where he and his team help businesses capture more free traffic from Google. Cory lives in San Antonio, TX with his brilliant and beautiful girlfriend and their sometimes cute sometimes monster of a puppy.

Who is Cory?

Cory believes he has an obligation to leave the world a better place than he found it. He runs an agency specializing in SEO, writes, and goes on road trips in his van with his girlfriend whenever he can.
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