Keto Shopping List: Your Complete Grocery Guide for Beginners
When I first started keto in 2017, the grocery store felt like enemy territory. I spent an embarrassing amount of time reading every label, second-guessing every purchase and coming home with a random assortment of cheese and bacon that did not exactly add up to a week of meals. I have since spent nearly a decade refining exactly what belongs on a keto shopping list and what does not.
This is the keto grocery list I wish I had on day one. It is organized by store section so you can work through the aisles efficiently, and it includes the practical tips I have picked up from years of feeding myself and my family this way. If you are brand new to keto, start with the Week One Starter List below. If you are restocking or looking for new ideas, the full list has you covered.
Want a printable version you can take to the store? Grab our free Keto Shopping List PDF and save it to your phone or print it out.
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Table of Contents-Click to Expand
The Week One Starter List: Just Buy These 15 Things
Every keto grocery list you find online throws 100+ items at you. That is overwhelming when you are just trying to get through your first week. So before we get into the full list, here is what I would tell a friend to buy on their very first keto shopping trip. With these 15 items you can make satisfying keto meals for an entire week without any specialty products or complicated recipes.
Eggs (your most versatile keto staple), butter (grass-fed like Kerrygold if your budget allows), extra virgin olive oil, ground beef (80/20 or 85/15), chicken thighs (bone-in, skin-on are cheapest and most flavorful), bacon (check the label for added sugar), broccoli, spinach, cauliflower, avocados, cheese (a block of cheddar or whatever you like), heavy cream (for coffee or cooking), salt (you will need more of it on keto), sparkling water and one sauce or condiment you love (mustard, hot sauce and ranch are all good zero or low carb options).
That is it. A piece of protein, a vegetable and some healthy fat make a complete keto meal. Start simple and add variety as you go. If you are completely new to the ketogenic diet, our complete beginner’s guide to the keto diet explains the science and how to get started.
Proteins
Protein is the most important macronutrient to get right on keto, especially if your goal is fat loss while preserving muscle. I am a strong advocate for higher protein intake than most traditional keto guides recommend, and our free keto macro calculator reflects that with a higher protein option. Almost all unprocessed meat and fish is naturally zero carb, which makes the protein section of your keto grocery list the easiest to navigate. If you’re leaning towards carnivore or carnivoreish approach, our carnivore diet food list covers exactly which animal products to prioritize.
Beef: Ground beef (80/20 is ideal for keto, fattier and cheaper than lean), ribeye, strip steak, chuck roast, stew meat, beef short ribs. Choose grass-fed when your budget allows for a better fatty acid profile. I keep ground beef in regular rotation because it is affordable and endlessly versatile. Check out our 25 keto ground beef recipes for proof.
Chicken: Thighs (bone-in, skin-on are my go-to for flavor and fat content), drumsticks, wings, whole rotisserie chicken (a great shortcut), chicken breast if you prefer leaner protein. I use chicken thighs more than any other protein because they are budget-friendly and almost impossible to overcook.
Pork: Bacon (always check for added sugar, many brands sneak it in), pork chops, pork shoulder or butt for slow cooking, pork tenderloin, sausage (read labels, look for less than 1g carb per serving and no fillers). Our keto sausage and peppers is in our dinner rotation every couple of weeks.
Fish and shellfish: Salmon (wild-caught is worth the splurge for omega-3s), sardines, tuna (canned or fresh), cod, shrimp, crab. Fish is one of the most nutrient-dense proteins you can eat. I try to get at least two servings per week.
Other: Lamb, turkey (ground or breast), duck, bison, deli meats (watch for added sugar and fillers, choose cleaner brands). Eggs are listed separately because they really are their own food group on keto.
Eggs: I go through about two dozen a week. Scrambled, fried, hard-boiled, in a keto breakfast casserole or just on their own. Eggs are the most affordable, nutrient-dense food on this entire list. Pasture-raised are nutritionally superior if available.
Fats and Oils
Fat is your primary fuel source on keto, so the quality of fat you eat matters. This is an area where I have a strong stance: avoid seed oils entirely. Canola oil, soybean oil, corn oil, safflower oil and sunflower oil are highly processed, inflammatory and have no place in a healthy kitchen regardless of whether you eat keto or not. I have written about this more extensively elsewhere, but the short version is that these oils were not part of the human diet until very recently and the research on their impact on inflammation and oxidative stress is concerning.
Cooking fats (buy these): Butter (grass-fed like Kerrygold is my daily driver), ghee (great for high-heat cooking and dairy-sensitive people), extra virgin olive oil (for lower-heat cooking and dressings), avocado oil (high smoke point, good for searing and roasting), coconut oil (for baking and certain dishes), tallow and lard (excellent for cooking, making a well-deserved comeback).
Whole food fats: Avocados (I eat one almost every day), olives, coconut (unsweetened shredded or full-fat canned coconut milk).
Avoid: Canola oil, soybean oil, corn oil, vegetable oil, safflower oil, sunflower oil, margarine, any “buttery spread” that is not actual butter. If a restaurant or packaged food uses these, it does not support your health even if the carb count fits.
Dairy
Dairy is a keto staple for most people, but a couple of important notes. First, always choose full-fat versions. Low-fat and skim products remove the fat and often add sugar or fillers to compensate, which means more carbs and less nutrition. Second, some people find that dairy stalls their weight loss or causes inflammation. If you suspect this is you, try eliminating dairy for two to three weeks and see how you feel.
Buy: Heavy whipping cream, cheddar cheese, mozzarella, parmesan, cream cheese, brie, gouda, Swiss, feta, full-fat sour cream, full-fat Greek yogurt (plain, unsweetened, and watch the carb count as it varies by brand), cottage cheese (full-fat, moderate portions). Butter is technically dairy but I listed it with fats since that is how most people use it.
Avoid: Skim milk, low-fat cheese, sweetened yogurt, flavored coffee creamers, processed cheese products (like individually wrapped slices). Milk itself is higher in carbs than most people realize (about 12g per cup from lactose) so it is generally not a regular keto beverage.
Vegetables
Vegetables are important on keto for fiber, micronutrients and variety. The general rule of thumb: if it grows above ground, it is probably fine. If it grows below ground, it is probably too starchy. Here is how I organize my keto vegetable shopping.
Leafy greens (lowest carb, eat generously): Spinach (1g net carbs per cup), arugula, romaine, mixed greens, kale, Swiss chard. These are the foundation of my daily salads and a great way to bulk up any meal without adding meaningful carbs.
Cruciferous (very low carb, extremely versatile): Broccoli (4g net carbs per cup), cauliflower (3g net carbs per cup, the MVP of keto substitutes), brussels sprouts, cabbage. Cauliflower alone can stand in for rice, mashed potatoes and even pizza crust. Our keto mashed cauliflower is indistinguishable from the real thing when you use enough butter and cream, and the roasted cauliflower soup is one of my favorite comfort foods. Bacon brussels sprouts are in our dinner rotation weekly.
Other low carb vegetables: Zucchini (great spiralized as noodles), bell peppers, asparagus, green beans, mushrooms, cucumbers, celery, radishes, spaghetti squash (in smaller portions).
Use sparingly (higher carb but still useful): Onions (about 6g net carbs per half cup, I still cook with them but I measure), tomatoes (about 3g net carbs per medium tomato), garlic (1g per clove, worth it for flavor).
Avoid: Potatoes (white and sweet), corn, peas, carrots in large quantities, beets, parsnips. These are all quite starchy and will quickly use up your entire daily carb allowance.
A note on frozen vegetables: they are just as nutritious as fresh (often more so, since they are flash-frozen at peak ripeness), they are cheaper and they eliminate waste. I always have frozen broccoli, cauliflower rice and spinach in my freezer as backups.
Fruits
Fruit is the trickiest category on a keto grocery list because most fruit is quite high in sugar. The exceptions that earn a place on your shopping list:
Avocados are technically a fruit and they are your keto best friend. High in healthy fat, potassium and fiber with only about 3g net carbs per avocado. I eat one almost daily.
Berries in small portions: Raspberries (about 3g net carbs per half cup, the lowest carb berry), blackberries (about 3g net carbs per half cup), strawberries (about 4g net carbs per half cup), blueberries (about 9g net carbs per half cup, so use sparingly). A small handful of berries with whipped cream makes a perfectly satisfying keto dessert.
Lemons and limes for cooking, dressings and beverages. The amount of juice you use in a recipe is negligible in carbs.
Everything else (bananas, apples, grapes, mangoes, oranges, pineapple) is too high in sugar for regular keto consumption. A single medium banana has about 24g of net carbs, which would nearly wipe out your entire daily allowance.
Nuts and Seeds
Nuts and seeds are great sources of healthy fats, magnesium and crunch on keto. The catch is that carbs add up quickly, especially if you are snacking mindlessly from the bag. Portion control matters here.
Best choices (lowest carb per serving): Macadamia nuts (highest fat, lowest carb, the king of keto nuts), pecans, walnuts, almonds, Brazil nuts (great for selenium), hemp hearts, chia seeds, flaxseed (ground), pumpkin seeds, sunflower seeds.
Limit: Cashews and pistachios are significantly higher in carbs than other nuts. Two handfuls of cashews can nearly max out your daily carb allowance. They are not off-limits, but they require careful portioning.
Nut butters: Almond butter and macadamia nut butter are good options. Read labels carefully as many brands add sugar or vegetable oils. Peanut butter is technically a legume butter, not a nut butter. Some keto folks avoid it for that reason, but if you choose a natural brand with just peanuts and salt, the macros are workable in moderation.
Pantry Staples
A well-stocked keto pantry means you can always pull together a meal without a special trip to the store. Our keto pantry essentials article goes deep on this, but here are the items I consider non-negotiable.
Baking and cooking: Almond flour (for breading and baking), coconut flour (absorbs liquid differently than almond flour, use sparingly), unsweetened cocoa powder, baking powder, vanilla extract, coconut aminos (soy sauce substitute), bone broth (homemade or a quality brand like Kettle & Fire).
Sweeteners: Allulose (my favorite, behaves most like sugar in baking), monk fruit sweetener, erythritol. Avoid maltitol and other sugar alcohols that spike blood sugar nearly as much as regular sugar.
Canned and jarred: Canned tuna and salmon, full-fat canned coconut milk, olives (green and kalamata), pickles, sauerkraut, diced tomatoes (small amounts for cooking), tomato paste.
Condiments and sauces: Mustard (yellow, Dijon, whole grain are all zero carb), hot sauce (most are zero carb), mayonnaise (avocado oil-based like Primal Kitchen is best), apple cider vinegar, ranch dressing (check labels or make your own), pork rinds (zero carb, great as a breading substitute or snack).
Condiment warning: Ketchup, BBQ sauce, teriyaki sauce, most salad dressings and many marinades are loaded with hidden sugar. Always read the label. A single tablespoon of regular ketchup has about 4g of carbs. Sugar-free versions exist but check what they use as a replacement.
Beverages
Water is always the best choice and you will need more of it on keto, especially in the beginning as your body sheds water along with glycogen. Sparkling water and mineral water are great for variety and the mineral content helps with electrolytes.
Coffee and tea are zero carb. Add heavy cream or butter for a satisfying keto coffee. Avoid sweetened creamers and flavored syrups.
Bone broth is excellent during the first week to replenish sodium and other electrolytes. I drink a mug of it almost daily in cooler months.
Alcohol (in moderation): Dry wine (look for natural, low-sugar options), spirits like vodka, tequila, whiskey and gin are zero carb when consumed neat or with zero-carb mixers. If you enjoy cocktails, check out our keto cocktail recipes for sugar-free options including our popular smoky jalapeno keto margarita.
Avoid: Juice (even fresh-pressed, it is concentrated sugar), regular soda, sweet tea, beer (liquid bread, essentially), sports drinks, sweetened coffee drinks from coffee shops and most smoothie shop offerings.
What to Skip: Foods to Avoid
This is the quick-reference “do not buy” list. If you are new to keto, it can be helpful to walk past these aisles entirely until you have your bearings.
Sugar in all forms (white, brown, honey, maple syrup, agave), bread, pasta, rice, potatoes (white and sweet), corn and anything made from corn, beans and legumes, cereal, crackers, chips, most fruit (see above for exceptions), juice, soda, beer, candy, baked goods, most packaged snack foods, low-fat or skim dairy products, seed oils (canola, soybean, corn, safflower, sunflower, “vegetable” oil) and most packaged “keto” products that use questionable ingredients to hit a low carb count while ignoring food quality.
I always tell people: if it comes in a box and has a long ingredient list, it probably does not belong in your cart. The best keto food does not need a nutrition label because it IS the ingredient. Meat, eggs, vegetables, butter, olive oil. Keep it simple.
Keto Shopping on a Budget
One of the most common objections to keto is cost. Yes, quality meat and produce can be more expensive than pasta and cereal. But keto does not have to break the bank, especially when you consider that you are probably eating less food overall because fat and protein keep you full for hours. Here are the strategies I use to keep my keto grocery bill reasonable.
Eggs are your best friend. At roughly $0.25 to $0.40 per egg depending on your area, they are the most affordable high-quality protein available. A three-egg omelet with cheese and vegetables is a complete, satisfying meal for a couple of dollars.
Buy fattier cuts of meat. Chicken thighs instead of breasts. 80/20 ground beef instead of 93/7 lean. Chuck roast instead of filet mignon. Fattier cuts are not only cheaper, they are actually better for keto because you need the fat for fuel. This is one of the few diets where the budget option is also the optimal option.
Frozen vegetables are perfectly fine. They are cheaper, they last longer and they are nutritionally equivalent to (or better than) fresh. I always have frozen broccoli, cauliflower rice, spinach and brussels sprouts on hand.
Buy in bulk when things go on sale. Ground beef, chicken thighs and bacon all freeze well. When I see a good price, I stock up. Our cheap meal prep ideas article has more strategies for eating well without overspending.
Skip the specialty “keto” products. Keto cookies, keto bread, keto bars and keto ice cream are expensive, often use questionable ingredients and are not necessary. Real food is always the better (and cheaper) choice. You do not need almond flour, specialty sweeteners or MCT oil to eat keto successfully. Those are nice to have, not need to have.
Best Keto Finds by Store
Since I get asked about specific stores constantly, here are my top keto picks at the places most people shop.
Costco: Hands down the best store for keto shopping in bulk. Their Kirkland organic eggs, grass-fed ground beef, wild-caught salmon, bacon (read labels for sugar-free options), kerrygold butter, avocado oil, mixed nuts, cheese blocks and rotisserie chicken are all excellent and well-priced. Their organic broccoli florets and riced cauliflower in the frozen section are staples in my freezer. If you have a Costco membership, it will pay for itself on keto groceries alone.
Walmart: Great for budget keto. Their Great Value brand covers most basics at lower price points. Look for their ground beef (often the cheapest around), eggs, butter, cheese, frozen vegetables, bacon, chicken thighs and canned tuna. Their condiment aisle has affordable mustards and hot sauces. Walmart also carries some Primal Kitchen products at competitive prices.
Whole Foods: The best selection for quality grass-fed meats, pasture-raised eggs, clean condiments and organic produce. It is more expensive, but if food quality is a top priority, Whole Foods delivers. Their 365 brand offers more affordable versions of many staples. The hot bar and prepared foods section also has keto-friendly options when you need a quick meal. Prime member discounts help significantly.
Aldi: An underrated keto store. Their prices on eggs, butter, cheese, ground beef and fresh produce are hard to beat. They have expanded their organic and specialty offerings considerably in recent years. Their frozen salmon fillets and frozen vegetables are excellent values. Aldi is proof that keto on a budget is absolutely doable.
Trader Joe’s: Great for unique finds like their cauliflower gnocchi, unexpected cheddar cheese, everything but the bagel seasoning and frozen meal options. Their cheese selection is outstanding for the price. Also a good source of nuts, olive oil and coconut oil. Just be careful with their prepared foods and sauces as many have hidden sugar.
5 Quick Meals You Can Make from This Shopping List
A shopping list is only useful if you know what to do with the food once you get it home. Here are five of my go-to meals that use only items from this list and take 30 minutes or less. For hundreds more ideas, browse our full keto recipe library.
1. Burger bowl. Brown ground beef with salt, pepper and garlic powder. Serve over a bed of mixed greens with avocado, cheese, pickles, mustard and a drizzle of olive oil. Five minutes of cooking, zero carb stress.
2. Sheet pan chicken thighs and broccoli. Toss bone-in chicken thighs and broccoli florets with avocado oil, salt and pepper. Roast at 425°F for 25 to 30 minutes. One pan, minimal cleanup, deeply satisfying.
3. Bacon and egg scramble. Cook bacon, set aside. Scramble eggs in the bacon fat with spinach and cheese. This is my most frequent breakfast and it never gets old. Starting the day with 30+ grams of protein sets you up for sustained energy.
4. Steak and mashed cauliflower. Pan-sear a steak in butter (five minutes per side for medium rare), serve with cauliflower mash. This feels like a special dinner but takes under 20 minutes.
5. Salmon with asparagus. Season salmon fillets with salt, pepper and lemon. Arrange with asparagus on a sheet pan, drizzle with olive oil. Roast at 400°F for 12 to 15 minutes. Elegant, nutrient-dense and effortless.
For more complete recipes including our family favorites, check out my Easy Weeknight Keto cookbook where every recipe is ready in under 30 minutes.
Frequently Asked Questions
Do I need to buy organic on keto?
Not necessarily. Organic is nice to have but not required for keto to work. If your budget is limited, prioritize organic for the foods where it matters most: eggs (pasture-raised if possible), dairy (grass-fed butter) and the dirty dozen produce items. For everything else, conventional is fine. Do not let perfect be the enemy of good. Eating conventional broccoli and grass-fed ground beef is infinitely better than not starting keto because you think you cannot afford all organic.
How much does keto cost per week?
This varies widely by location and food choices, but most people spend between $50 and $100 per person per week on keto groceries. That is comparable to or sometimes less than a standard diet once you factor out the cereal, snacks, bread, soda and convenience foods you are no longer buying. Eating fewer meals (many keto eaters naturally move to two meals a day because of reduced hunger) also reduces cost. The budget tips in this article can bring that number down further.
Can I buy frozen vegetables for keto?
Absolutely. Frozen vegetables are flash-frozen at peak ripeness, which often preserves more nutrients than fresh vegetables that have traveled long distances and sat on shelves. They are also cheaper and eliminate waste since you only use what you need. I always have frozen broccoli, cauliflower rice and spinach in my freezer and use them interchangeably with fresh.
What are the best keto foods to buy at Costco?
Costco is one of the best stores for keto shopping. Top picks include Kirkland organic eggs, grass-fed ground beef, wild-caught salmon, Kerrygold butter, avocado oil, rotisserie chicken, cheese blocks, bacon (check for sugar-free options), mixed nuts and frozen organic vegetables like broccoli florets and riced cauliflower. The bulk sizes work perfectly for keto staples you go through quickly.
Can I do keto as a vegetarian?
Yes, though it takes more planning. Your protein sources will be eggs, cheese, full-fat Greek yogurt, tofu, tempeh, nuts, seeds and protein-rich vegetables. Eggs and cheese will likely become your primary proteins. A vegetarian keto grocery list should focus heavily on those plus avocados, coconut products, olive oil, leafy greens and cruciferous vegetables. Tracking protein intake closely is especially important since vegetarian keto sources tend to be lower in protein per serving than meat and fish.
What is the cheapest way to eat keto?
Focus on eggs, ground beef (80/20), chicken thighs, bacon, butter, frozen vegetables and cheese. Skip specialty keto products entirely. Buy in bulk when staples go on sale and freeze what you do not need immediately. Cook simple meals rather than complicated recipes that require expensive specialty ingredients. Aldi and Walmart are excellent stores for budget keto shopping.
Download Your Free Printable Keto Shopping List
Ready to head to the store? Grab our free Printable Keto Shopping List PDF that you can save to your phone or print out and take with you. It covers all the essentials from this guide in a simple, scannable format organized by store section.
If you are just getting started with keto, do not miss our complete beginner’s guide to the ketogenic diet for the full picture of how keto works and how to set yourself up for success. Use our free keto macro calculator to get personalized protein, fat and carb targets. And if you want a structured fat loss protocol, my book 21 Day Fat Loss Kickstart combines keto with fasting for maximum results.
The most important thing is to just start. Grab the Week One Starter List at the top of this page, head to whatever store is closest and keep your carbs under 20 grams. You do not need a perfect kitchen to begin. You just need eggs, butter, some protein and vegetables. Everything else you will figure out as you go.
