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. Of course, don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what you like and don’t like, and what your version of keto looks like, you can 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 for good deals to fit your budget, as well as co-ops and community supported agriculture (CSAs) shares.
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.
Seafood
- Anchovies
- Bass
- Clams
- Cod
- Flounder
- Halibut
- Mahi Mahi
- Mussels
- Oysters
- Salmon
- Sardines
- Scallops
- Shrimp (wild)
- Sole
- Trout
- Tuna
Meat/Poultry
- Beef
- Chicken
- Duck
- Elk
- Lamb
- Pork
- Rabbit
- Turkey
- Venison
- Organ meats
Cured/Preserved Meats (sugar-free)
- Bacon
- Biltong
- Ham
- Jerky
- Pemmican
- Prosciutto
- Salami
- Sausage
Eggs
- Chicken eggs
- Duck eggs
- Goose eggs
- Quail eggs
Dairy
Prioritize pastured, grass-fed, or organic varieties.
Hard Cheeses
- Cheddar
- Emmental
- Gouda
- Parmesan
- Swiss
Soft Cheeses
- Blue
- Brie
- Cream cheese
- Crème fraîche
- Feta
- Goat cheese
- Queso fresco
Other Dairy
- Full-fat cottage cheese
- Full-fat Greek or regular plain yogurt
- Half & half
- Heavy whipping cream
Healthy Fats and Oils
- Avocado oil
- Butter (preferably pastured and organic)
- Coconut oil
- Duck fat
- Extra virgin olive oil
- Ghee
- Lard (preferably pastured and organic)
- Macadamia nut oil
- Tallow (preferably pastured and organic)
- Walnut oil
Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods)
- Broth/stock
- Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna)
- Coconut (manna aka coconut butter, shredded coconut)
- Coconut milk
- Collagen peptides
- Dark chocolate (85% or higher cacao content)
- Nuts (almonds, Brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.)
- Nut butter (choose no-sugar, natural varieties)
- Nutritional yeast
- Seeds (chia, flax, pumpkin, sunflower)
Condiments, Sauces, and Flavoring
Herbs and Spices
Any and all! Watch for added sugar in pre-made spice blends.
- Basil
- Bay leaf
- Black pepper
- Cardamon
- Cayenne
- Chili powder
- Cinnamon
- Chives
- Cilantro
- Cumin
- Dill
- Garlic powder
- Ginger
- Oregano
- Parsley
- Paprika
- Rosemary
- Saffron
- Sage
- Sea salt or Himalayan pink salt
- Thyme
- Turmeric
Cooking/Baking Supplies (Optional)
- Almond flour
- Cocoa powder
- Coconut flour
- Stevia
- Monk fruit extract
- Tapioca starch or arrowroot powder
Beverages
- Coffee
- Electrolyte drinks or powders (sugar-free)
- Tea
- Mineral water
- Unsweetened nut milks (e.g. cashew milk, almond milk)
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