Use this Keto Grocery List Guide as a keto shopping list for beginners to help you navigate what foods you can eat on a keto diet.
What foods can you eat on a keto diet? It can be confusing! You go to a million different sites and see a bunch of different things. We’ve tried to simplify it with this keto shopping list that breaks it down.
In This Article
- Beginner Keto Shopping List
- Proteins and Meats Shopping List
- Fats Shopping List
- Vegetables Grocery List
- Fruits Grocery List
- Dairy Grocery List
- Pantry Shopping List
- Snacks Shopping List
- Beginner Keto Shopping List Printable
- What is a Typical Daily Menu for Keto Diet?
- Keto Grocery Shopping List Quick Reference Guide
Beginner Keto Shopping List
One thing that you will notice in our beginner keto shopping list is that we stress the importance of getting in whole foods. The majority of your calories should come from nutrient-dense whole foods which are rich in vitamins and minerals. A good rule of thumb is to try to shop the perimeter of the grocery store.
In our keto grocery list, you’ll find suggestions on what groceries to buy on the keto diet and what keto items to buy for beginners.
Keto Proteins and Meats Shopping List
The quality of the proteins and meats that we eat matters on keto. Since hormones and antibiotics are fat-soluble and a ketogenic diet is high in fat, it is important to consume higher-quality fatty meat. Another alternative if you cannot afford to get grass-fed and grass finished meat is to opt for a leaner cut of beef and add a high quality oil to your meal.
Whenever possible, you should strive to eat grass-fed and grass-finished beef, pasture-raised chicken, pasture-raised pork, and wild-caught seafood. We get a lot of our grass-fed beef, pasture-raised poultry and pork, and wild seafood from US Wellness Meats.
US Wellness Meats are super high quality meats and taste delicious! We’ve had some 100% grass-fed ground beef and ribeye steaks from other brands, and the texture and flavor just weren’t there.
With US Wellness Meats you get everything! Great taste, great product and competitive price with super markets and other online grass-fed delivery services.
Another reason to eat grass-fed and finished meat and pasture-raised pork and poultry goes along the lines of, “you are what you eat.” If you feed your livestock grains, they will have a higher omega-6 (pro-inflammatory) profile and lower omega-3 profile (anti-inflammatory) than if they were traditionally grass-fed and pasture-raised.
We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc.
If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO-free, dairy-free, soy-free, gluten-free, and free of growth hormones.
Keto Proteins and Meats to Look For
- Grass-fed and grass-finished beef and bison
- Pasture-raised poultry
- Pasture-raised pork
- Wild-caught seafood
- Crabs, scallops, oysters, clams (note some of these contain minimal carbohydrates)
- Whey protein
- Collagen peptides
Keto Fats Shopping List
With most of us transitioning from the standard American diet which is high in omega-6 fatty acids, it is important to put a focus on increasing the omega-3 fatty acids in our diet which have anti-inflammatory properties.
However, note that not all omega 3-fatty acids are created equal. The omega-3’s that are found in salmon and sardines are high in EPA and DHA, while walnuts, chia seeds, and flax seeds are high in ALA.
Our body’s usable omega-3 fatty acids are DHA and EPA. ALA is an omega-3 fatty acid as well, but it does not efficiently turn into EPA and DHA (only about 5%).
You can still eat nuts and seeds to get in some omega-3 fatty acids, but it’s best to consume fish or take a high-quality omega-3 supplement to ensure you are getting in enough anti-inflammatory fatty acids.
Foods and Oils That Contain Omega-3 Fatty Acids
- Cod liver oil
- Egg yolks
- Grass-fed and finished beef
- Grass-fed butter
- Grass-fed ghee
- Hemp seeds
- Chia seeds
- Flax seeds
- Fish eggs
Fats are an integral part of the keto diet! For more detailed information, check out our article High Fat Foods for Keto – The Fatty Details You Need to Know.
Keto Vegetables Grocery List
Most non-starchy vegetables are fair game on a keto diet. For example, broccoli, cauliflower, cabbage, Brussels sprouts, green beans, spinach, celery, mushrooms, etc.
The only non-starchy vegetables you may want to avoid are ones that 1) you are allergic too, 2) you have a sensitivity to (ask your doctor to find out how), and 3) don’t agree with you digestively.
It can be confusing to know which vegetables are keto! For more info, take a look at our article on Low Carb Vegetables – Keto Vegetable Foods List.
Keto Fruits Grocery List
A few of our favorite keto fruits include:
- Summer squash, such as zucchini and yellow summer squash
Yes, you can eat fruit on keto! To get the skinny, head over to our article Low Carb Fruits List – The Ultimate Guide to Keto Fruits.
Keto Dairy Grocery List
Which dairy products can you consume on a keto diet? We opt for grass-fed grass-finished dairy when possible.
This is because so many people have food sensitivities to corn. Consuming grass-fed and grass-finished dairy eliminates the risk of having a reaction to corn like you may if you eat conventional dairy products.
- Heavy whipping cream
- Cream cheese
- Sour cream
- Plain Greek yogurt (we like 5% milkfat!)
- Nut milks (frequently found in the dairy aisle)
- Cottage cheese
If you’re looking for more information on eating dairy on keto, check out our article Dairy Products on Keto – The Ultimate Guide to Dairy.
Keto Pantry Shopping List
Keto Sweeteners List
Here are a few of the keto sweeteners we use:
- Truvia (Erythritol + Stevia) – also has brown sugar alternative
- Swerve (Erythritol + Oligosaccharides) – also has brown sugar alternative
Keto sweeteners are a huge topic of debate in the keto world. For more details, check out our article The Best Sweeteners for a Keto Diet – A Guide to Keto Sweeteners.
Keto Flours List
Here are some of the keto flours we use most frequently:
For a more detailed look at keto flours, head over to our article The Best Flours to Use on a Keto Diet.
Keto Snacks Shopping List
Are you a snacker? If so, we have you covered!
- Nuts are a delicious (and easy!) keto snack, and we wrote a whole article about nuts on a keto diet.
- If you’re a snacker, our low carb snack list is for you! We talk about our favorite low carb snacks that you can buy, and some keto snacks you can make yourself.
- If you travel frequently, we have a keto travel snack list for you!
- Or if you’re looking for keto snacks for kids, we got you.
- And if you want to find all our best keto snacks in one place, our e-book Crowd-Pleasing Snacks and Party-Food Appetizers is it!
Beginner Keto Shopping List Printable
We made a printable keto grocery list to make keto grocery shopping easier! Click the image below to download. Pre-filled and blank grocery list available.
What is a Typical Daily Menu for Keto Diet?
With the simple keto grocery list, you can easily make a daily menu for a keto diet. For example:
- Breakfast: Eggs, bacon, and avocado
- Lunch: Spinach salad dressed with olive oil and lemon juice and roasted chicken thighs
- Dinner: Steak with asparagus sautéed in butter
- Snack: Uncured lunch meat and cheese
Keto Grocery Shopping List Quick Reference Guide
This is a simplified beginner’s guide to eating on a keto diet. This beginner keto grocery list will help you navigate the grocery store!