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)

vegetables on the wooden table

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

Cruciferous Veggies

Other Produce

Fermented vegetables (refrigerated)


Different types of fresh raw meat on dark wooden background.

Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible.



Cured/Preserved Meats (sugar-free)



Set from dairy products on wooden table

Prioritize pastured, grass-fed, or organic varieties.

Hard Cheeses

Soft Cheeses

Other Dairy

Healthy Fats and Oils

Fats and Condiments

Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods)


Condiments, Sauces, and Flavoring

Herbs and Spices

Various herbs and spices on wooden table

Any and all! Watch for added sugar in pre-made spice blends.

Cooking/Baking Supplies (Optional)

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



Don’t forget to sign up for the Keto Reset Digest, our keto-themed newsletter. You’ll get:


About the Author

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.

If you’d like to add an avatar to all of your comments click here!