Grocery List For Ketogenic Meal Plan

Scaled to 1 serving





Snacks & Nuts

Almond butter 81.0
gm
Almonds, raw 0.3
cup whole
Coconut flakes, unsweetened 19.8
gm
Coconut, shredded, unsweetened 9.8
gm
Flaxseed meal (ground) 4.2
gm
Hemp seeds, shelled 13.7
tsp hulled
Tahini 19.7
gm

Condiments

Apple cider vinegar 17.4
ml
Avocado oil 31.3
ml
Cacao butter 30.7
gm
Coconut oil 143.7
gm
Dijon mustard 10.5
gm
Extra virgin olive oil 206.2
ml
Hot sauce 3.7
ml
Olive oil 22.5
ml
Red wine vinegar 14.9
ml
Vanilla extract, pure 1.5
ml

Baking

Arrowroot flour 2
gm
Baking soda 1.4
gm
Cacao powder 8.7
gm
Carob powder 1.1
gm
Coconut flour 38.5
gm
Stevia, liquid 2.4
2-4 drops (tsp sugar)

Vegetables

Arugula 42.3
gm
Asparagus 2
medium spear(s)
Baby spinach 63.4
gm
Basil, fresh 4.5
leaf
Broccoli florets 2.1
bag (16 oz)
Cauliflower 88.3
gm
Cherry Tomatoes 6.9
tomato
Cilantro (coriander) <0.1
bunch
Collard greens 0.2
bunch
Cucumber 0.6
cucumber(s)
Cucumber, peeled 0.2
medium
Fennel 0.2
bulb(s)
Garlic 0.1
bulb
Gourmet lettuce mix 122.8
gm
Green onion, scallion, ramp 0.2
bunch
Green/yellow string beans, raw 116.2
gm
Leek 0.3
medium leek(s)
Lettuce, romaine 0.2
head
Parsley, fresh 23.1
gm
Radish 0.4
bunch
Spinach 55.5
gm
Summer squash 0.3
medium
Sweet potato 0.2
large potato
White onion 0.4
medium
Zucchini 0.3
medium

Seafood

Atlantic salmon, farmed 113.4
gm
Mackerel 115.2
gm
Salmon, smoked 80
gm
Sardine, canned in oil, drained 0.5
can
Trout 116.1
gm

Fruits

Avocado 2.8
avocado(s)
Blueberries 10.9
gm
Guacamole 30
gm

Spices & Herbs

Basil pesto 56.4
gm
Black pepper 2.7
gm
Chili powder 1.9
gm
Cumin 1.3
gm
Dill, fresh <0.1
bunch
Garlic powder 0.4
gm
Onion powder 0.3
gm
Oregano, dried 0.2
gm
Paprika 0.1
gm
Red pepper flakes 0.1
gm
Salt 9.1
gm
Salt and pepper 1.2
gm
Sea salt 1.0
gm
Sea salt, fine 2.3
gm
Tarragon, fresh 1.2
gm
Thyme, fresh 0.2
gm

Canned Food

Black olives 7.5
large
Capers, canned 2.2
gm
Chicken broth (stock) 125.0
ml
Coconut milk 552.2
ml

Various Groceries

Bulletproof Brain Octane Oil 1
tbsp

Dairy & Cheese

Butter, unsalted 9.6
gm
Cheddar cheese 29.9
gm
Egg 6.9
medium egg
Egg yolk 0.5
egg yolk
Ghee 57.6
gm
Greek yogurt, plain, 2% M.F. 63.1
gm
Roquefort (blue) cheese 4.2
gm
Whole milk, lactose free, 3.3% M.F. 7.4
ml

Meat

Chicken breast, boneless, skinless, grilled 0.4
chicken breast (196 g)
Chicken, ground, lean 113.4
gm
Turkey bacon, cooked 11
gm

Other

Coconut cream 125
ml
Hemp protein powder 28
gm
Protein Powder, Bulletproof Collagen 1
scoop
Protein Powder, Bulletproof Whey 1
scoop
Stevia sweetener, powder 40
pinch (tsp sugar)
Whey protein powder, unflavoured 30.4
gm

Frozen & Refrigerated Foods

Ice cubes 8.1
cube(s)

Beverage

Lemon juice 108.9
ml
Lime juice 3.7
ml
Water, filtered 31.3
ml