Healthy Food Shopping List

Eating healthy can be delicious and satisfying when you stock up on the right essentials. This comprehensive shopping list covers staples for general healthy eating, with added options for Keto, Banting, and other diets.

Protein Essentials

Universal
• Eggs
• Chicken (breast, thighs, drumsticks, wings)
• Fish (salmon, tuna, mackerel, sardines, hake)
• Meat (beef, lamb, pork, ostrich)
• Cottage cheese
• Cheese (cheddar, mozzarella, gouda, feta)
• Maas (fermented milk)

Keto & Banting Specific
• Bacon (unsweetened, nitrate-free)
• Full-cream Greek yoghurt (unsweetened)
• Shellfish (calamari, shrimp, crab, lobster)
• Organ meats (liver, kidneys, heart)
• Bone broth

Healthy Fats

Universal
• Peanut butter (natural, no sugar added)
• Avocados
• Olive oil (extra virgin)
• Coconut oil
• Nuts (almonds, macadamias, walnuts, pecans)
• Seeds (chia seeds, flaxseeds, sunflower seeds, sesame seeds)

Keto & Banting Specific
• Ghee (clarified butter)
• Fatty cuts of meat
• Cream (double or whipping cream)
• Nut butters (almond, macadamia, cashew)

Low-Carb Vegetables

Universal
• Carrots
• Spinach
• Kale
• Broccoli
• Cauliflower
• Zucchini
• Cabbage (coleslaw mix or whole)
• Bell peppers
• Mushrooms

Keto & Banting Specific
• Asparagus
• Celery
• Cucumber
• Eggplant
• Lettuce (romaine, butter, iceberg)

Legumes and Plant-Based Proteins

While legumes are not Keto-friendly, they’re a healthy choice for general diets.
• Beans (kidney, black, white, chickpeas)
• Lentils
• Lentil stew (homemade or low-sodium options)

Pantry Essentials

Universal
• Spices and herbs (paprika, turmeric, oregano, rosemary, thyme)
• Apple cider vinegar
• Salt (Himalayan or sea salt)
• Black pepper

Keto & Banting Specific
• Almond flour
• Coconut flour
• Psyllium husk
• Xanthan gum

Snacks & Quick Meals

Universal
• Biltong or jerky (sugar-free)
• Nuts and seeds
• Boiled eggs
• Full-fat yoghurt

Keto & Banting Specific
• Fat bombs (homemade or store-bought)
• Cheese crisps
• Keto-friendly bars

Sweet Treats

Universal
• Dark chocolate (70% or higher, minimal sugar)

Keto & Banting Specific
• Erythritol, xylitol, or stevia-based sweeteners
• Keto-friendly desserts (puddings, mousses, etc.)

Dairy Alternatives (Optional)

For those who prefer non-dairy options:
• Almond milk (unsweetened)
• Coconut milk (unsweetened)
• Cashew milk

Drinks

Universal
• Green tea
• Herbal teas (peppermint, chamomile)
• Water (still, sparkling)

Keto & Banting Specific
• Coffee (with cream or butter for Bulletproof coffee)
• Electrolyte drinks (sugar-free)

This list provides the foundation for various meal plans and recipes. Tailor it based on your preferences and dietary needs!