Keto Grocery List For Beginners

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If you’re new to a ketogenic diet, you’ll quickly find out that there’s a lot of information to learn! I have put together a lot of easy keto resources over the years, such as a how to start keto guide, keto beginner tips, keto diet for beginners, helpful keto flu guide, an easy macro calculator, and even custom keto meal plans. But some of the most popular questions that come up are, “What should I put on my keto shopping list?” and “Where can I get a keto food list for beginners?” This keto grocery list is the answer!

This keto grocery list provides a general idea for what to look for in the store, so you can get started with keto ASAP. If you need more in-depth info on foods in your keto shopping list, such as grams of net carbs and serving sizes, my printable list of low carb foods is a great resource to bookmark as well (that one is more comprehensive, whereas the one on this page is more useful to just get started).

You can find the full keto food list for beginners in this post, or use the button below to get a printable version sent to you via email. Let’s go grocery shopping!

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How To Make A Keto Grocery List

Putting together a keto food list for beginners is similar to making any other grocery list — the main difference is the foods you’ll add. The focus of low carb diets is foods that are low in carbohydrates (ideally less than 5 grams of carbs per serving), which will help you stabilize blood sugar levels and reach the metabolic state of ketosis.

• Take stock of your kitchen. Most people have several keto foods already on-hand. See what you have stored in your fridge and cupboards before you head to the store.
• Get recipe inspiration. Use these keto recipes as inspiration for using up the ingredients you already have. Or, use a customizable keto meal plan to plan ideas for the whole week in minutes.
• Build meals around what you have on-hand. If you have keto proteins, veggies, and fats on-hand, you already have the basic components of a keto meal!
• Add everything that remains to your keto shopping list. Write down what’s missing from the recipes you want to make this week, and just like that — your keto diet grocery list is ready!

What To Put On A Keto Shopping List?

The main categories and store sections for a keto shopping list are meat, poultry, and fish; low carb vegetables; eggs and full-fat dairy; and healthy fats and oils.

I’ve also included pantry foods, snacks, and some links to keto-friendly foods you can order online. The main thing to focus on is low net carbs, but if your goal is weight loss, your intake of calories and other macros (these are carbohydrates, protein, and fat) will play a role as well.

Meat, Poultry & Seafood

Meat is a staple on a keto grocery list — it naturally contains zero carbs, and helps meet your daily protein needs in a delicious way.

1. Chicken – Chicken breast is the most versatile, but dark chicken meat, like chicken thighs or drumsticks, has higher fat content for keto.
2. Beef – Any cut of beef can be keto-friendly. However, fattier cuts (or ground beef with a higher fat ratio) will keep you satisfied for longer. Choose grass-fed beef for added nutrition, if you can.
3. Pork – Bacon, pork chops, roasts, pork tenderloin, and more. Pork is a great meat choice for a keto friendly grocery list.
4. Fish – Much like beef and chicken, the most keto-friendly fish has more fat. Fatty fish like salmon (or smoked salmon or lox), sardines, tuna, and cod are great choices that are rich in omega-3 fatty acids, but you can fit any fish into a keto diet.
5. Seafood – Besides fish, other seafood is keto as well, including scallops, lobster, crab, shrimp, etc.
6. Other Meats – Lamb, bison, organ meats, or game meats are all great.

Fresh Produce

Fresh produce, including keto fruit and low carb vegetables, is essential for a clean keto shopping list. Produce is packed with nutrients, vitamins, minerals, and fiber that will keep your diet balanced. It can even help you avoid keto flu.

Leafy Greens

1. Lettuce
2. Kale
3. Spinach
4. Bok choy
5. Cabbage

Non-Starchy Vegetables

A good rule of thumb is most veggies that grow above ground are okay, but there are some exceptions — get the full keto vegetables list here! Here are the most popular options:

1. Asparagus
2. Bell Peppers
3. Broccoli
4. Baked brussels Sprouts
5. Cauliflower
6. Cucumbers
7. Eggplant
8. Garlic
9. Green Beans
10. Mushrooms
11. Onions
12. Radishes
13. Spaghetti Squash
14. Zucchini

Low-Sugar Fruits

1. Avocado
2. Blackberries
3. Blueberries
4. Lemons
5. Limes
6. Olives
7. Raspberries
8. Strawberries
9. Tomatoes

Fresh Herbs

All fresh herbs are up for grabs — and make your food so flavorful! Here are some ideas to get:

1. Basil
2. Chives
3. Dill
4. Mint
5. Oregano
6. Parsley
7. Rosemary
8. Sage
9. Thyme

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Eggs & Dairy

If you’re looking to make a cheap keto grocery list, eggs are the perfect way to supplement your meat intake. The right kind of dairy products, including keto milk and cheese, will also add delicious fat, protein, and flavor to meals.

1. Eggs – Pastured eggs are ideal for the most nutrients, but any kind will do.
2. Cheese – Most cheese is keto, but prioritize hard, whole milk cheeses because they contain fewer carbs. (Cream cheese is also low carb.) Get the full keto cheese list here.
3. Heavy Cream – This is one of the best keto milk swaps because it has a higher fat content.
4. Almond Milk – A neutral-flavored milk that works perfectly in recipes. Get an unsweetened variety, or make your own homemade almond milk from almonds and water.
5. Coconut Milk – Another great keto milk alternative. Get it canned or in a carton, unsweetened.
6. Sour Cream – Sour cream is great for a topping on its own, or in sweet or savory recipes.
7. Full-Fat Yogurt – Yogurt does have some carbs from the lactose, but can be enjoyed in moderation if you choose a full-fat, unsweetened variety (or plain Greek yogurt). You can also make your own keto yogurt for even less carbs.

Fats & Oils

Keto requires more fat intake than many diets. On keto, fat helps you feel full and makes every dish delicious. It’s an essential component of any keto food list for beginners (and experts, too)!

1. Butter Or Ghee – Ideally from grass-fed cows.
2. Coconut Oil – Refined or unrefined works. Great in fat bombs!
3. Avocado Oil – Has a neutral flavor and high smoke point, which makes it ideal for sauteing.
4. Olive Oil – Delicious on its own, for sauteing, or made into dressing.
5. MCT Oil – Great for adding to bulletproof coffee and smoothies.

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Pantry Ingredients

Keto isn’t all focused on fresh foods… lots of shelf-stable ingredients can fit on a keto diet shopping list.

1. Keto Flours – Almond flour and coconut flour are some of the best low carb options. (Choose from hundreds of almond flour recipes and coconut flour recipes to make with them!) You can also get keto baking mixes online, like keto bread mix or pancake mix.
2. Keto Sweeteners – Get monk fruit, allulose, or erythritol. They’re totally keto and taste great. (Learn more about the different sugar substitutes here, so you can choose the best ones.)
3. Keto Syrups – Traditional honey and maple syrup are not keto-friendly, but you can use keto maple syrup and keto honey for recipes and toppings, in the same way you’d use the regular versions. (Read the reviews to see how good they are!)
4. Dried Herbs & Spices – Most seasonings are keto if you avoid fillers. Salt and pepper, cinnamon, ground ginger, garlic powder, onion powder, and paprika are all delicious choices. Avoid anything with sugar or starch in the ingredient list.
5. Condiments – Use ones that are naturally low carb, such as vinegar, high-fat dressings, mayonnaise, mustard, and salsa.
6. Coffee & Tea – As long as you avoid added sugar and fillers, tea and coffee are low carb! You can even order keto at Starbucks when you’re out and about. If you like your coffee drinks sweet, you can add keto coffee syrup or keto honey.
7. Protein Powders – Use collagen for smoothies and/or baking, and gelatin for thickening and special keto desserts.
8. Broth, Bone Broth & Soup – Any kind of broth is naturally low carb, but vegetable broth will be higher in carbs than chicken or beef.
9. Cocoa Powder & Sugar-Free Chocolate Chips – Use unsweetened cocoa powder and sugar-free milk, white, or dark chips for all your keto baking.
10. Extracts – All are naturally keto (vanilla, fruit, mint, etc.) I often use these to impart a fruit flavor into desserts, like keto apple pie.

Snacks

Not everyone adds snacks to a keto grocery list for beginners, but it can make this lifestyle easier! Go with more natural options with no white flour or sugar and fewer fillers, when possible. Some of these are available at the grocery store, while others may be best to order online.

You can now find more keto snack options than ever, including:

1. Keto Bars – Choose low carb bars with clean ingredients.
2. Meat Snacks – Keto jerky, meat sticks, and pork rinds all capture meaty flavor with minimal carbs.
3. Nuts & Seeds – Including almonds, pecans, walnuts, brazil nuts, other keto nuts, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, flax seeds, and chia seeds. Macadamia nuts have the best macro ratio for the keto diet, with the lowest net carbs and the highest (healthy) fat content. Be careful with cashews, which are higher in carbs.
4. Nut Butters – Try a portable variety for easier portion control. If you buy it at the store, watch for sugar in the ingredients, and enjoy it on keto bread.
5. Cereal – Cereal is rarely keto, but some brands are!
6. Chocolate – Always choose sugar-free varieties that use keto sweeteners for diabetics.

You can also make a lot of homemade keto snack recipes, like keto crackers, easy peel boiled eggs, cheese crisps, kale chips, and keto granola bars.

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What To Avoid On Your List

Now that you know what to put on your low carb shopping list, it’s just as important to be aware of what to avoid. Check labels and watch for these things to skip:

• Grains – Including anything with wheat (and white flour!), rice, oats, and all other grains. Watch for flour and other starches added to many dry pantry items and even canned goods, like soups.
• Starchy Veggies – This includes corn, potatoes, most root vegetables, and legumes (most beans, except green beans are okay). The low carb vegetables list has a more detailed list of what to avoid with these.
• Most Fruit – Low carb fruits, like berries, are fine, but most fruits are too high in carbs for a keto diet.
• Regular Dairy Milk – Due to the lactose (a form of sugar) in it, milk is not keto. But, you can still enjoy cream, almond and coconut milk.
• Bread and Baked Goods – These will contain wheat or sugar, or both.
• Candy and Sweets – Again, these have sugar you’ll want to avoid. You can make your own using sugar substitutes.
• Processed Ingredients – Keto isn’t just about macros, it’s also about eating cleaner, real food. Watch for artificial preservatives, or as a rule of thumb, avoid most ingredients you can’t pronounce.
• Anything With Added Sugar – Read labels on anything that has a label. Condiments and things that come in a box are notorious for having sugar added.

Conclusion: Keto Grocery List For Beginners

Building a keto grocery list is easy, and it looks a lot like creating a regular one. Take note of keto foods you have on-hand, use them in upcoming recipes, and add all the missing components. Use the beginner keto food list above to get you started!