Keto Diet

A Complete Keto Grocery List for Beginners

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!

Check out our full line of 100% Sugar-Free, Keto-Friendly Beef Jerky. All flavors are handcrafted with minimal ingredients and zero sugar, so you can snack with 100% confidence.