This keto shopping list is the complete version of keto foods you can buy at the store. Beginning the ketogenic diet might seem overwhelming, but having a list of all the keto grocery food list on hand will simplify your journey.
The key to success in a keto diet is to be prepared. Use the printable keto shopping list and create keto meal plans that fit your macros.
Being organized will help you stay on track, reach your goals faster and save money.
I wish I had a complete keto food list back in 2013 when I started to learn and implement the keto dietary rules in my life.
A well-formulated ketogenic diet is nourishing and consists of cutting down on most carbs, eat a moderate amount of high-quality protein, and up the healthy fats.
Understanding the basics of the ketogenic diet may help you feel better and energized. The brain prefers using ketones for energy instead of glucose.
Keto Shopping List – Essential Products
This keto grocery list contains all the basic ingredients needed for a quick start. Some products are cheap and others are a little bit more expensive such as almond flour or MCT oil.
Take is one small step at a time and don’t get discouraged because keto on a budget is definitely possible!
- High-Quality Protein – Meats and Poultry, Organ Meats, Seafoods, Deli Meats
- Whole Eggs and Dairy Products
- Fats and Oils
- Low-Glycemic Index Vegetables
- Nuts & Seeds
- Low Carb Fruits
- Approved Sweeteners
- Keto Drinks
- Pantry items
- Cooking & Baking Ingredients
Keto Shopping List: High-Quality Protein
The fattier the cuts of meat, the better. There’s nothing wrong with the leaner meats and seafood. You can always add more fat by simply cooking them in butter or ghee.
When it comes to processed meats like bacon, sausage, deli meat make sure they are sugar-free and nitrite-free. Always read the ingredients list to make sure they don’t contain non-keto ingredients.
How much protein to eat in a ketogenic diet?
Depending on your body weight the right amount of protein in a ketogenic diet can be determined by multiplying it by the following numbers:
- 1.5- 2g per kilogram of body weight
- 0.6-0.8 per pound of your body weight
Keep in mind that overeating protein can knock you out of ketosis.
You can use our macro calculator to figure out how much protein you should consume on a daily basis. Just input your data and the calculator will give you personalized keto macros.
Meats and Poultry Keto Grocery List
- Bone Marrow
- Mahi Mahi
- Orange Roughy
- Red Snapper
- Salmon (including Smoked Salmon)
- Shellfish and other seafood
Cured and Premade meats
- Deli meat
- Hot dogs
- Eggs. Use the whole egg and cook it as you wish: scrambled, fried, devilled, boiled, poached.
Keto Shopping List: Whole Eggs and Dairy Products
Eggs and Dairy products are great on a low-carb, high-fat diet.One large egg has less than 1g carb and lots of minerals and vitamins. Look at the macros of the egg, they are the perfect food for a keto diet. It is versatile and can be used in many great keto recipes.
- Fat 5 g
- Total Carbs: 0.7 g
- Protein 6 g
- Calories: 78 kcal
Always choose the highest fat versions and do not get low fat or skim products.
Usually, they have unhealthy ingredients added, such as added sugars that make them high in carbs. Stick to the full-fat dairy products.
- Full-Fat Yogurt
- Raw Full-Fat Cheeses
- Full Fat Cottage Cheese
- Heavy Whipping Cream
- Full-Fat Sour Cream
- Butter (not Margarine)
- Full-Fat Cream Cheese
Keto Shopping List: Fats
In the ketogenic diet, fat covers most of the daily caloric intake, at least 65-80% calories should from fat. There’s no general rule of how much fat you should eat. It’s important to calculate your fat macros considering many factors such as weight, height, goals, etc.
Fats will keep you full for longer meaning you will be less tempted to eat non-keto foods.
Recent studies show that saturated fat is not the root of obesity and heart diseases. You can find saturated fat in coconut oil, butter, ghee, red meat, cream.
Monounsaturated fats (MUFAs) are accepted are being healthy by most specialists.
This includes olive oil, avocados, peanut butter, nuts, and seeds. Monounsaturated fats can help reduce the bad cholesterol protecting against heart disease, strengthens the bond and may reduce cancer risk.
Polyunsaturated fats (PUFAs) aren’t stable and you should not use them for cooking because they form free radicals that increase inflammation in the body.
Avoid processed polyunsaturated fats (margarine) and go for natural polyunsaturated fats.
Healthy Polyunsaturated fats to eat on a keto diet:
- Extra virgin olive oil
- Chia seeds
- Avocado oil
- Fatty fish
Natural Trans Fats such as grass-fed animal products, butter, and high-fat yogurt contain vaccenic acid which has some health benefits. It may reduce the risk of diabetes, heart disease, obesity.
The list of all keto-approved fats:
- Avocado Oil
- Coconut Oil
- MCT Oil –
- Olive Oil
- Macadamia Oil
- Red Palm Oil
- Palm Shortening
- Duck Fat
- Coconut Butter
- Cocoa Butter
- Walnut Oil (small amounts)
- Sesame Oil (small amounts)
Keto Shopping List: Vegetables
Vegetables play an important role in each healthy lifestyle.
As a simple guideline always choose vegetables that grow above ground because they are usually lower in carbs than those who grow below ground.
If it is a green leaf such as spinach or kale, it’s perfect to include in your keto diet as super simple and delicious salads or in green smoothies.
- Arugula (Rocket)
- Bell Peppers
- Bok Choy
- Brussels Sprouts
- Butterhead Lettuce
- Carrots (in moderation, slightly higher in carbs)
- Chicory Greens
- Dandelion Greens
- Eggplant (Aubergine)
- Leafy Greens (Various Kinds)
- Mushrooms (All Kinds)
- Mustard Greens
- Peppers (All Kinds)Pumpkin
- Romaine Lettuce
- Seaweed (All Sea Vegetables)
- Spaghetti Squash
- Swiss Chard
- Turnip Greens
Keto Shopping List: Fruits
Fruits are slightly higher in carbs and if your goal is to lose weight on a ketogenic diet, eating too many fruits may slow the process. Make sure you watch out the carb count in fruits and eat them in moderation.
Check this list with low carb fruits that amazing to consume fresh or frozen as snacks or in keto recipes:
- Avocado - It might seem surprising but avocado it's actually a fruit that is extremely nutritious. It's also incredibly delicious and you can make these fantastic avocado brownies!
Free Keto Shopping List: Drinks
Always choose drinks with no sugar added. The tricky part is that sugar may be listed under different names to make it seem healthier. You can read my detailed article on how to find the hidden sugars in different products by just reading the ingredients list.
- Coconut Milk
- Almond Milk
- Cashew Milk
- Broth (or bouillon)
- Herbal Teas
- Seltzer Water
- Sparkling Mineral Water
Drinking alcohol on the ketogenic diet will slow the weight loss because it interferes with the ketone production
Keto Shopping List: Nuts & Seeds
- Pine Nuts
- Pumpkin Seeds
- Psyllium Seeds
- Sesame Seeds
- Sunflower Seeds
- Chia Seeds
- Various Nut Butters
Keto Shopping List: Salad Dressings and Sauces
- Full-Fat Ranch
- Bleu Cheese
- Hot sauce
- Avocado Oil Mayonnaise
Keto Shopping List: Cooking & Baking Ingredients
When it comes to baked goodies, you have to replace the wheat flours with low carb flour replacements.
My favorite keto bread recipe is the 90 seconds bread. It can be made with almond flour or with coconut flour. Both versions of the 90 seconds bread are very filling and low in carbs.
I love baking keto goodies and as you know I'm a fan of quick and easy keto desserts. Just try me almond flour keto brownies and you'll be amazed! I'm sure everyone will love it.
- Almond flour
- Coconut flour
- Flaxseed Meal
- Broth or Bouillon
- Unsweetened Cocoa powder
- Coconut Oil
- Olive Oil
- Whey protein isolate
- Unsweetened Protein Powder
- Xanthan Gum
Keto Shopping List: Herbs and Spices
- Himalayan Pink Salt
- Black Pepper
- Italian Seasoning
- Chili Powder
- Cayenne Pepper
- Curry Powder
Keto Shopping List: Sweeteners
Keto Shopping List: Keto Snacks
- Pork Rinds
- Beef Jerky
- Cheese Chips
- Vegetable Chips (Homemade)
If there's something I've missed, please comment below with your suggestion and I will gladly complete the list!