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One of the most important things you can equip yourself with when starting Keto is a comprehensive Grocery List! This Keto Grocery List is perfect for beginners, highlighting the essential do’s and don’ts to guide your dietary choices.
Included at the bottom, is a downloadable grocery list, featuring handpicked items based on my personal experience with the Keto diet. For those who prefer customization, a blank template is also available, allowing you to tailor the list to your preferences. And to help you turn those ingredients into satisfying meals, check out our free 7-Day Keto-Friendly Meal Plan – it’s the perfect way to put your new knowledge to the test!
Please note, that these recommendations are based on my journey and learning; they should not replace professional medical advice. If you’re planning significant changes to your diet, it’s crucial to consult with a healthcare professional to ensure it’s safe and suitable for you.
Keto Meats & Eggs
The good thing about Keto is that generally, meats have zero carbs. Therefore, you can load up on an assortment of meats to help you hit your calorie goal. Just be sure to avoid sugar glazes and sauces.
- Grass-fed beef
- Pork
- Lamb
- Chicken
- Turkey
- Duck
- Salmon
- Sardines
- Tuna
- Mackerel
- Crab
- Whole eggs
Do’s:
- Buy grass-fed beef, pork, lamb, and wild game
- Opt for poultry like chicken, turkey, and duck
- Choose fatty fish such as salmon, mackerel, and sardines
- Include whole eggs and egg whites in your diet
Don’ts:
- Avoid processed meats high in carbs, like breaded meats or those with added sugars
- Stay away from meats with sweet marinades or glazes
My Favorite Brands:
- ButcherBox (Grass-fed beef)
- Niman Ranch (Pork, Lamb)
- Organic Valley (Organic Chicken, Eggs)
Keto Dairy
Dairy products on Keto can be a rich source of fats and proteins but watch the carb content. Opt for high-fat options like cheese and heavy cream to stay within your macros. If you want a list of the best keto cheeses and ones to avoid, click here.
- Heavy cream
- Butter
- Cheddar cheese
- Parmesan cheese
- Full-fat yogurt
- Sour cream
Do’s:
- Use high-fat dairy like heavy cream, butter, and hard cheeses (cheddar, parmesan)
- Choose full-fat yogurts and sour cream in moderation
Don’ts:
- Avoid low-fat or flavored yogurts as they often contain added sugars
- Stay clear of processed cheese products
My Favorite Brands:
- Kerrygold (Butter, Cheese)
- Organic Valley (Heavy Cream, Cheese, Sour Cream)
- Siggi’s (Full-fat yogurt, no added sugar variant)
- Stonyfield (Full-fat yogurt, no added sugar variant)
Keto Fruit & Vegetables
Vegetables are essential for nutrients on Keto, yet not all are equal. Stick to leafy greens and above-ground veggies to keep carb intake low and nutrient density high.
- Spinach
- Kale
- Broccoli
- Cauliflower
- Zucchini
- Bell peppers
- Avocados
- Raspberries
- Blackberries
- Strawberries
- Tomatoes
- Cucumbers
- Asparagus
- Eggplant
Do’s:
- Focus on low-carb vegetables like leafy greens (spinach, kale), broccoli, and cauliflower
- Include moderate amounts of above-ground vegetables like zucchini and bell peppers
Don’ts:
- Limit starchy vegetables like potatoes, corn, and peas
- Be cautious with high-carb vegetables like carrots and onions
My Favorite Brands:
- Whole Foods Market (Organic Spinach, Kale, Broccoli, Cauliflower)
- Gotham Greens (Leafy greens like lettuce and herbs)
- Driscoll’s (Berries like raspberries, blackberries, and strawberries)
Keto Oils, Fats, & Nut Butters
Healthy fats are the cornerstone of the Keto diet. Oils, fats, and nut butters can be excellent sources of these, but choose those high in unsaturated or medium-chain fatty acids for the best health benefits.
- Olive oil
- Coconut oil
- Avocado oil
- Almond butter
- Peanut butter
Do’s:
- Use healthy fats like olive oil, coconut oil, and avocado oil
- Choose natural nut butters without added sugars or hydrogenated oils
Don’ts:
- Avoid vegetable and seed oils like canola, soybean, and sunflower oil
- Stay away from nut butters with added sugars or unhealthy fats
My Favorite Brands:
- California Olive Ranch (Olive oil)
- Nutiva (Coconut oil)
- Justin’s (Almond butter, Peanut butter)
Keto Nuts and Seeds
Nuts and seeds are great for snacking or as a crunchy addition to meals. They provide healthy fats and proteins but remember to choose those with lower carb content. Also, be sure to watch your portions – a handful of nuts can be a ton of calories.
- Almonds
- Pecans
- Macadamia nuts
- Walnuts
- Pistachio Nuts
- Flaxseed
- Chia seeds
- Hemp seeds
- Pumpkin Seeds
- Sunflower Seeds
Do’s:
- Eat low-carb nuts like almonds, pecans, and macadamia nuts
- Include seeds such as flaxseed, chia seeds, and hemp seeds
Don’ts:
- Limit high-carb nuts like cashews, pistachios, and chestnuts
- Avoid candied or sugar-coated nuts
My Favorite Brands:
- Whole Foods Market (365 brand for Almonds, Pecans, Macadamia nuts)
- Bob’s Red Mill (Flaxseed, Chia seeds)
Keto Sweeteners
Satisfy your sweet tooth without breaking your carb limit by using Keto-friendly sweeteners. These alternatives can sweeten your dishes without the glycemic impact of regular sugar.
- Stevia
- Erythritol
- Monk fruit extract
- Allulose
- Xylitol
Do’s:
- Use natural low-carb sweeteners like stevia, erythritol, and monk fruit extract
- Opt for allulose or xylitol in moderation
Don’ts:
- Stay away from high-carb sweeteners like sugar, honey, and maple syrup
- Avoid artificial sweeteners that can affect blood sugar levels, like maltitol and sorbitol
My Favorite Brands: Keto Sweeteners
- Whole Earth Sweetener (Stevia, Erythritol)
- Lakanto (Monk fruit extract)
Keto Condiments
Condiments can add flavor and zest to Keto meals, but many store-bought options are high in sugar. Look for low-carb, sugar-free varieties to enhance your food without extra carbs.
- Mustard
- Mayonnaise
- Hot sauce
- Apple cider vinegar
- Balsamic vinegar
- No Carb BBQ Sauce
- Ranch Dressing
- Low Carb Ketchup
Do’s:
- Choose low-carb options like mustard, mayonnaise (with no added sugars), and hot sauce
- Use vinegars like apple cider or balsamic in moderation
Don’ts:
- Avoid ketchup, BBQ sauce, and other condiments high in sugars
- Be wary of salad dressings with added sugars or unhealthy fats
My Favorite Brands: Keto Condiments
- Sir Kensington’s (Mustard, Mayonnaise)
- Bragg (Apple cider vinegar)
Keto Beverages
Hydration is key on Keto, and the right beverages can support your diet without adding carbs. Stick to water, unsweetened tea and coffee, and bone broth to maintain hydration and electrolyte balance.
- Water
- Sparkling water
- Unsweetened tea
- Black coffee
- Bone broth
- Unsweetened almond milk
Do’s:
- Drink plenty of water, sparkling water, and unsweetened tea or coffee
- Enjoy bone broth or unsweetened almond milk
Don’ts:
- Avoid sugary drinks like soda, fruit juice, and sweetened teas or coffees
- Limit alcohol, especially beer and sweet cocktails
My Favorite Brands: Keto Beverages
- Essentia (Water)
- Stumptown (Black coffee)
- Pacific Foods (Unsweetened almond milk)
