Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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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)

vegetables on the wooden table

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
  • Green onions
  • Okra
  • Eggplant
  • Artichokes
  • Sprouts
  • Lemons
  • Limes
  • Rhubarb
  • Peppers
  • Tomatoes
  • Berries

 

Dairy (prioritize pastured and organic varieties)

Set from dairy products on wooden table

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
  • Full-fat milk

 

Meats/Fish/Eggs

Different types of fresh raw meat on dark wooden background.

Seafood (wild-caught)

  • 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, higher fat varieties)
  • Marbled steaks and roasts (e.g. ribeye steak; prioritize grass-fed)
  • Marbled roasts (e.g. chuck roast, bottom round roast; prioritize grass-fed)
  • Organ meats (prioritize pastured and organic)
  • Pastured pork

Cured Meats (nitrate-free and sugar-free)

  • Sausage
  • Bacon
  • Prosciutto
  • Ham
  • Beef jerky
  • Salami

Eggs

  • Pasture-raised chicken eggs
  • Duck eggs
  • Quail eggs
  • Goose eggs

 

Packaged and Bulk Bin Foods

Nuts

  • 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

Fats and Condiments

 

Herbs and Spices

Various herbs and spices on wooden table

  • 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

cocoa beans, spices and pieces of chocolate on the wooden table

  • 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

drinks

  • Unsweetened nut milks (e.g. cashew milk, almond milk)
  • Unsweetened full-fat coconut milk
  • Low sugar kombucha/kvass
  • Full-fat milk (prioritize grass-fed, organic)
  • Tea
  • Coffee
  • Broths

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