Keto Shopping List
As you begin a ketogenic diet, grocery shopping may 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 trip to the grocery store—and I even include a Printable PDF Checklist you can take with you. Of course, don’t feel like you have to buy every item listed. See these as options to get you started, and customize as you go along.
Here’s a breakdown by section in the typical grocery store or farmer’s market. I also suggest considering online resources like Butcher Box and Thrive Market for good deals as well as co-ops and Community Supported Agriculture (CSAs) shares.
Produce (or Frozen)
Leafy Greens:
- Spinach
- Arugula
- Swiss chard
- Romaine or red/green lettuces
- Purslane
- Dandelion greens
- Watercress
- Beet greens
- Endive
- Bok choy
Cruciferous Veggies:
- Broccoli
- Cauliflower
- Cabbage (red and green)
- Kale
- Brussels sprouts
- Collard greens
Other Produce:
- Avocados
- Mushrooms (all varieties)
- Zucchini
- Summer squash
- Asparagus
- Green beans
- Fiddlehead ferns
- Broccolini
- Cucumbers
- Leeks
- Spaghetti squash
- Yellow onions
- White onions
- Red onions
- Green onions
- Okra
- Eggplant
- Artichokes
- Sprouts
- Lemons
- Limes
- Rhubarb
- Peppers
- Tomatoes
- Berries
Dairy (prioritize pastured and organic varieties)
Hard Cheeses:
- Emmental
- Cheddar
- Gouda
- Swiss
- Parmesan
Soft Cheeses/Spreads:
- Brie
- Feta
- Blue
- Queso
- Goat cheese
- Cream cheese
- Creme Fraise
Other Dairy:
- Full-fat cottage cheese
- Full-fat Greek or regular plain yogurt
- Heavy whipping cream
- Half & half
Meats/Fish/Eggs
Seafood
- Sardines
- Trout
- Salmon
- Bivalves (oysters, mussels, clams, scallops)
- Wild shrimp
- Halibut
- Flounder
- Cod
- Scallops
- Sole
- Tilapia
- Trout
- Mahi Mahi
- Bass
- Anchovies
Meat/Poultry
- Chicken thighs, legs, wings
- Chicken breast
- Turkey legs
- Turkey breasts
- Ground turkey
- Duck thigh/breast
- Lamb (chops, steaks, ground)
- Ground beef (prioritize grass-fed)
- Beef steaks and roasts (prioritize grass-fed)
- Pork chops and roasts (prioritize pastured)
- Organ meats (prioritize pastured and organic)
Cured Meats (sugar-free)
- Sausage
- Bacon
- Prosciutto
- Ham
- Beef jerky
- Salami
Eggs
- Chicken eggs (pastured, organic preferred)
- Duck eggs
- Quail eggs
- Goose eggs
Packaged and Bulk Bin Foods
- Wild sardines
- Anchovies
- Canned herring
- Wild salmon
- Wild tuna
- Coconut manna (a.k.a. coconut butter)
- Cashew or almond butter (choose no-sugar, natural varieties)
- Nut bars with very low carb count and no artificial sweeteners or soy
- Macadamia nuts
- Brazil nuts
- Pecans
- Hazelnuts
- Salsa
- Broths
- Olives/pickles
- Fermented foods (preferably refrigerated) like sauerkraut
Healthy Fats and Oils
- Butter (preferably pastured and organic)
- Ghee
- Coconut oil
- Lard (preferably pastured and organic)
- Tallow (preferably pastured and organic)
- Red palm oil (from sustainable sources)
- Avocado oil
- Mayo made with avocado oil
- Dressings made with avocado oil
- Extra virgin olive oil (cold-pressed and dark bottled varieties)
- Duck fat
- Macadamia nut oil
Herbs and Spices
- Sea salt or Himalayan pink salt
- Black pepper
- Cinnamon
- Turmeric
- Ginger
- Cayenne
- Cumin
- Cilantro
- Basil
- Thyme
- Sage
- Bay leaf
- Oregano
- Dill
- Rosemary
- Parsley
- Chives
- Chili powder
- Saffron
- Cardamon
- Paprika
Cooking/Baking Supplies
- Coconut flour
- Almond flour
- Hazelnut flour
- Shredded and/or shaved coconut
- Flax seeds
- Chia seeds
- Cocoa powder
- Stevia
- Monk fruit extract
- 85-100% dark chocolate
Beverages
- Unsweetened nut milks (e.g. cashew milk, almond milk)
- Unsweetened full-fat coconut milk
- Tea
- Coffee
- Broths
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