This keto grocery list is your ultimate guide to everything you can (and can't) eat when you go keto. And, since the ketogenic diet is all about monitoring your macros, we'll include foods you're cool to consume from time to time as well, but it's up to you to keep track and stay in ketosis.
Despite what you've heard, it's totally possible (and relatively easy) to keep keto-approved shopping cost-effective. While it is suggested to purchase organic produce, grass-fed beef, cage-free eggs, and wild-caught seafood, it's not necessary. If you keep your carb intake low while maintaining a high fat intake, you can enter a state of ketosis without breaking the bank. Determine what works best for your budget and goals.
Keto Grocery List Tips
Take an inventory of your kitchen. It's likely you already have some keto-friendly foods on hand.
Find recipes to inspire you. Get creative with the ingredients you already have by using these keto recipes.
All the remaining items should be added to your keto shopping list. Make a list of the ingredients you need for the recipes you want to cook this week, and your keto grocery shopping list is ready!
Proteins
Anytime:
Pork (pork chops, bacon, hot dogs, pork rinds)
Lamb
Red meat (bison, ground beef, steak, beef jerky, beef tallow)
Full-fat dairy products (butter, heavy cream, yogurt)
Fatty fish (salmon, sardines, mackerel)
Poultry (Chicken thighs, duck breast, turkey legs)
Low-carb shellfish (shrimp, crab, lobster)
Low-carb cheese (hard cheese, cream cheese, blue cheese, cottage cheese)
Organ meat (liver, tongue, tripe)
Sometimes:
Whey protein powder
Charcuterie meats (salami, pepperoni, prosciutto, and cold cuts)
Greek yogurt
Almond milk
Tofu
Edamame
Low-fat milk
Pasture-raised eggs
Poultry (white meat)
Never:
Sweet peas
Breaded meat
Garbanzo beans
Vegetables
Anytime:
Sprouts (alfalfa, bean)
Summer squash (zucchini, yellow)
Radishes
Asparagus
Mushrooms
Broccoli rabe
Green beans
Avocado
Cucumbers
Celery
Leafy greens (kale, spinach, swiss chard, arugula, collard greens, mustard greens)
Cauliflower
Bok choy
Bell peppers
Sometimes:
Carrots
Brussels sprouts
Fennel
Broccoli
Onions
Eggplant
Ginger
Spaghetti squash
Jicama
Artichokes
Never:
Winter squash (butternut, pumpkin)
Leek
Beets
Sweet potatoes
Corn
Potatoes
Fruit
Sometimes:
Raspberries
Blueberries
Rhubarb
Strawberries
Lime juice
Honeydew
Coconut meat
Olives (black, green)
Kiwi
Lemon juice
Tomatoes
Blackberries
Never:
Plums
Apricots
Grapes
Cranberries
Papaya
Oranges
Dried fruit
Bananas
Mango
Apples
Pears
Cherries
Pineapple
Grains and Legumes
Sometimes:
Peanuts
Never:
Black beans
Rice (white, brown, wild)
Quinoa
Oats
Pasta
Popcorn
Kidney beans
Pinto beans
Wheat
Navy beans
Lima beans
Lentils
Farro
Rye
Fats
Anytime:
Walnuts
Avocado
Chia seeds
Hemp seeds
Cocoa butter
MCT oil
Brain octane oil
Pecans
Coconut oil
Macadamia nuts
Pine nuts
Hazelnuts
Flax seeds
Avocado oil
Olive oil
Fish oil
Full-fat dairy (butter, heavy whipping cream, sour cream, yogurt)
Sometimes:
Pumpkin seeds
Sunflower seeds
Brazil nuts
Pistachios
Nut butters (almond, pecan, hazelnut)
Sesame seeds
Never:
Canola oil
Margarine
Sunflower oil
Cashews
Seasonings and Condiments
Anytime:
Parsley
Rosemary
Cayenne
Cumin
Paprika
Mustard
Full-fat mayonnaise
Pepper
Thyme
Salt
Basil
Cilantro
Dill
Sometimes:
Onion powder
Turmeric
Hot sauce
Ranch dressing
Ketchup
Garlic powder
Mustard
Oregano
Ginger
Beverages
Anytime:
Bone broth
Herbal tea
Full-fat milk
Water
Seltzer
Sometimes:
Alcohol (unflavored liquor, low-carb beer, and wine)
Almond milk
Low-fat milk
Never:
Fruit juice
Soda (unless it's made with Stevia!)
Other
Anytime:
Cocoa powder
Sometimes:
Fat bombs
Dark chocolate (80% or higher)
Sugar-free chocolate
Low-carb sweeteners (monk fruit extract, Stevia)
Never:
Honey
Sugar (granulated, brown, coconut)
The Bottom Line
Keto grocery lists are easy to create, and they look a lot like regular grocery lists. Make a list of keto foods you have on hand and use them in upcoming recipes. Still missing some ingredients? Add them to your keto diet grocery list, and you'll have keto-friendly meals all week long!
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