When starting a ketogenic diet, grocery shopping can become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?”
I created this guide to simplify your next trip to the grocery store. Don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what foods you prefer, and what your version of keto looks like, you can customize as you go along.
This breakdown is organized by section in the typical grocery store, but don’t limit yourself to shopping the supermarket. Check out your local farmer’s market and co-ops. Peruse online retailers for good deals to fit your budget, as well as community supported agriculture (CSAs) shares.
CLICK HERE to download a pdf of the Keto Shopping List!
Produce (Fresh or Frozen)
All vegetables are “allowed” on keto. The trick is finding the ones that have the fewest carbs and, hence, the most bang for your macro buck. Fruit is harder to include because of the relatively high sugar content, but it’s not strictly forbidden. Thus, there is some nuance to choosing the most keto-friendly produce options. Here are some of my favorites to get you started, but it’s not an all-inclusive list:
Leafy Greens
Arugula
Beet greens
Dandelion greens
Endive
Lettuce (romaine, red, green, bibb, etc.)
Mustard greens
Purslane
Spinach
Swiss chard
Watercress
Cruciferous Veggies
Bok choy
Broccoli
Brussels sprouts
Cabbage (red and green)
Cauliflower
Collard greens
Kale
Other Produce
Artichokes
Asparagus
Avocados
Bell peppers
Berries
Broccolini
Chili peppers
Cucumbers
Eggplant
Fiddlehead ferns
Garlic
Green beans
Leeks
Lemons
Limes
Mushrooms (all varieties)
Okra
Olives
Onions (green, red, white, yellow)
Rhubarb
Spaghetti squash
Sprouts
Summer squash
Tomatoes
Zucchini
Fermented vegetables (refrigerated)
Pickles
Sauerkraut
Kimchi
Meats/Fish/Eggs
Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible.
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
When starting a ketogenic diet, grocery shopping can become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?”
