Updated August 5, 2025 | Brad Fishbein
If you're starting keto, the grocery store can feel confusing fast. What's low-carb? What has hidden sugar? What should you avoid?
This guide keeps it simple. No fake foods or expensive products. Just real ingredients that fit keto.
Use this shopping list for any of our meal plans, like the Beginner Meal Plan, 7-Day Plan, or 30-Day Challenge.
Tip: Always check labels for added sugar or hidden carbs—especially in packaged foods.
Your main source of fuel (besides fat). Choose fattier cuts for better satiety.
Meat & Poultry
Seafood
Eggs
Fats replace carbs as your energy source on keto. These are clean options:
Dairy can be part of keto—but some people react to it or overeat it.
Tip: Stick to full-fat versions and check labels for hidden carbs.
Focus on leafy greens and above-ground veggies.
Greens
Other Veggies
Healthline confirms non-starchy veggies are ideal for keto.
Helpful for quick meals and snacks.
Watch out: Even spices and condiments can contain sugar. Always read labels.
Stick to low- or no-carb options.
Avoid juice, soda, and sweetened drinks—even “natural” ones.
Even small amounts of these can kick you out of ketosis:
Want to stretch your grocery budget? See our full guide: Keto on a Budget.
Each of our plans uses meals like this—see the full 7-Day Keto Plan for more ideas.
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We strive for accuracy. Contact us here if you see incorrect or outdated info on this page.
Meet the author: Brad Fishbein is a Florida Licensed Mold Assessor and council-certified Microbial Investigator. He’s the founder of TradeCareerPath.com and has completed over 5,000 mold inspections since 2009. Brad now helps homeowners and tradespeople make smart decisions about mold, licensing, and skilled career paths.