Keto Shopping List

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.

How This List Works

• Focuses on whole, unprocessed foods
• Organized by grocery store sections
• All items are keto-friendly, low in net carbs
• Optional extras listed for variety

Tip: Always check labels for added sugar or hidden carbs—especially in packaged foods.

Proteins

Your main source of fuel (besides fat). Choose fattier cuts for better satiety.

Meat & Poultry

• Ground beef (80/20 or fattier)
• Chicken thighs (with skin)
• Steak (ribeye, sirloin)
• Pork chops
• Bacon (check for sugar-free)
• Sausage (no added sugar)

Seafood

• Salmon
• Sardines
• Tuna (canned in water or oil)
• Shrimp
• Cod

Eggs

• Whole eggs (buy plenty—they’re a keto staple)

Fats and Oils

Fats replace carbs as your energy source on keto. These are clean options:

• Olive oil
• Coconut oil
• Butter or ghee
• Avocados
• MCT oil (optional)
• Heavy cream (limit if lactose-sensitive)
• Mayonnaise (look for avocado oil-based)

Dairy (Optional)

Dairy can be part of keto—but some people react to it or overeat it.

• Cheddar
• Mozzarella
• Parmesan
• Cream cheese
• Greek yogurt (unsweetened, full-fat)
• Sour cream

Tip: Stick to full-fat versions and check labels for hidden carbs.

Low-Carb Vegetables

Focus on leafy greens and above-ground veggies. Here’s a quick reference with net carbs:

Vegetables to limit or avoid:

• Potatoes: 26g net carbs per cup
• Corn: 24g net carbs per cup
• Peas: 14g net carbs per cup
• Carrots: 8g net carbs per cup (small amounts OK)

Healthline confirms non-starchy veggies are ideal for keto.

Pantry Staples

Helpful for quick meals and snacks.

• Almonds or macadamia nuts (small portions)
• Chia seeds
• Flaxseed meal
• Coconut flour or almond flour
• Canned tuna or salmon
• Apple cider vinegar
• Pickles (no sugar)
• Mustard
• Sugar-free hot sauce
• Salt, pepper, garlic powder, paprika

Watch out: Even spices and condiments can contain sugar. Always read labels.

Drinks

Stick to low- or no-carb options.

• Water (still or sparkling)
• Coffee (black or with heavy cream)
• Tea (unsweetened)
• Electrolyte mixes (check ingredients)

Avoid juice, soda, and sweetened drinks—even “natural” ones.

Foods to Avoid

Even small amounts of these can kick you out of ketosis:

• Bread, pasta, rice
• Potatoes, corn, carrots
• Most fruits (except berries, in moderation)
• Sugary drinks
• Baked goods
• Most snack bars (read labels)
• Low-fat or “diet” products (often higher in sugar)

Optional Add-Ons (Not Required but Nice to Have)

• Protein powder (no added sugar)
• MCT oil for coffee
• Keto-friendly snacks (beef sticks, seaweed, cheese crisps)
• Electrolyte supplements (for energy and hydration)

Want to stretch your grocery budget? See our full guide: Keto on a Budget.

Sample 1-Day Meal (Using This List)

• Breakfast: Scrambled eggs in butter + avocado
• Lunch: Chicken thigh salad with olive oil
• Dinner: Ground beef and cauliflower stir-fry
• Snack: Hard-boiled egg or a few almonds

Each of our plans uses meals like this—see the full 7-Day Keto Plan for more ideas.

Summary

• Build your keto cart around meat, low-carb veggies, healthy fats, and real food
• Always check labels—even in sauces and seasonings
• Full-fat, unsweetened, and unprocessed is your best bet
• Use this list with any of our meal plans to simplify prep
• Stay consistent and don’t overthink it—keep it clean and simple

Sources

• https://www.healthline.com/nutrition/ketogenic-diet-foods
• https://www.dietdoctor.com/low-carb/keto/foods
• https://www.clevelandclinic.org/
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/ketogenic-diet/faq-20477108