Gorillas in the List
After writing about what clean keto is and why we focus on
Success in this lifestyle is won at the grocery store. It’s not about willpower; it’s about preparation. You can't eat inflammatory junk if you don't buy it in the first place.
This isn't just a list; it's my personal "clean kitchen" setup. It’s designed to make clean, anti-inflammatory, gut-friendly eating the easiest possible choice. Think of this as your guide to stocking a pantry and fridge that will fuel your health, not fight it.
The "Clean Keto" Grocery List
My philosophy is simple: focus on whole, unprocessed foods. You'll notice this list is heavy on items from the perimeter of the store (produce, meat, dairy) and very light on anything from the center aisles that comes in a box.
Category 1: The "Healthy Fats" (Pantry & Fridge)
This is the cornerstone of the diet. Get these right, and you're 90% of the way there.
Avocado Oil: (For high-heat cooking like searing)
Extra Virgin Olive Oil (EVOO): (For no-heat use, like salad dressings and finishing)
Coconut Oil: (Unrefined, virgin. For medium-heat cooking)
Ghee: (Clarified butter. Excellent for high-heat cooking)
Grass-Fed Butter: (For medium-heat sautéing and flavor)
MCT Oil: (For energy, not for cooking. I add to coffee or shakes.)
Avocados: (The perfect keto food. I buy them weekly.)
Category 2: Quality Proteins (Fridge & Freezer)
This is where "clean" really matters. I prioritize grass-fed, pasture-raised, and wild-caught to avoid the inflammatory Omega-6 fats found in conventionally-raised (grain-fed) meats.
Pasture-Raised Eggs: (The "pasture-raised" part is key for the best nutrient profile.)
Grass-Fed Beef: (Ground beef, steaks, roasts)
Pasture-Raised Chicken/Turkey: (Whole, breasts, thighs)
Wild-Caught Fish: (My favorites are salmon and mackerel for their high Omega-3s.)
Pork: (Look for pasture-raised. For bacon, I only buy brands labeled "uncured" and "nitrate-free".)
Category 3: Non-Starchy Vegetables (The "Clean" Carbs)
This is where you get your fiber and micronutrients. Buy fresh and organic when possible.
Leafy Greens: Spinach, arugula, kale, romaine
Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts
Other Staples: Asparagus, bell peppers, zucchini, cucumbers
Aromatics: Garlic, onions
Berries (Frozen): Small amounts of raspberries, blackberries, or strawberries. (I buy frozen to have them on hand.)
Category 4: The Flavor Station (Pantry)
Clean keto is not boring! It's flavorful. But that flavor must come from real sources, not sugary sauces or chemical packets.
Salts & Spices: High-quality sea salt (Himalayan or Celtic), black peppercorns (whole), garlic powder, onion powder, smoked paprika, cumin, red pepper flakes, dried oregano, thyme, rosemary.
Clean Condiments:
Avocado Oil Mayonnaise: (Check the label! It should only have avocado oil, no soy or canola.)
Dijon Mustard: (Check for zero added sugar.)
Apple Cider Vinegar: (Get the one "with the mother.")
Coconut Aminos: (My "clean" swap for soy sauce.)
Hot Sauce: (Check for simple ingredients, no sugar. Example: Frank's RedHot Original.)
Category 5: "Clean" Sweeteners & Nuts (Pantry Extras)
These are for occasional use. As I covered in my
"Clean" Sweeteners: Monk fruit, Stevia, or Allulose. (I buy pure liquid or powdered forms with no fillers like maltodextrin.)
Nuts & Seeds: Raw almonds, pecans, walnuts, macadamia nuts. Chia seeds, flax seeds (ground).
Category 6: Gut-Health Boosters (Fridge)
To support my
Sauerkraut: (Must be unpasteurized and found in the refrigerated section.)
Kimchi: (Also refrigerated, check for no added sugar.)
Full-Fat Plain Kefir or Yogurt: (I use this sparingly. Must be plain with no added sugar, and ideally grass-fed.)
The Takeaway
That's it. It might seem simple, but that's the whole point. When my fridge and pantry are stocked with these items, I can't fail. I can come home, grab a quality protein, sauté it in a healthy fat, and serve it with a big, EVOO-drenched salad.
This list makes clean keto the path of least resistance. It's not about restriction; it's about a simple, powerful upgrade.
A Quick Note on Cost and Consumption
I want to be realistic and acknowledge the world we live in. We're all feeling the pinch of high food prices and food insecurity. It can be easy to look at a list that prioritizes "grass-fed" and "organic" and think it's just too expensive.
But this is where the entire lifestyle—clean keto and intermittent fasting—comes together.
First, I've come to view buying high-quality, nutrient-dense, anti-inflammatory food as a long-term investment in my health. What I spend on good food today, I am saving tenfold on future health problems.
Second, and just as important, by following an intermittent fasting protocol like my 22:2 (or even a 16:8), I am simply eating less often. By consolidating my nutrition into one well-planned meal a day, the quantity of food I buy goes down significantly.
When you're not buying breakfast cereals, lunchtime snacks, and three full meals a day, it creates a lot of room in the budget. This allows me to make the one meal I do eat as high-quality as possible. You may find your total grocery bill evens out, or even goes down, because you are buying less food, but better food. You're making every single bite count.
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