Keto Diet Grocery Shopping List For Beginners (+ Free PDF) - Perfect Keto

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Keto Diet Grocery Shopping List For Beginners


You did your research. You know which foods are keto-friendly and which you should avoid.

You know how to count your macros.

You’ve even bookmarked this 7-day keto diet meal plan to get started.

The next step? Hit the grocery store.

Even after all your preparation, the first trip to the store can be a little daunting. How do you know what to buy? Will your regular grocery store have everything you need?

Below is a comprehensive, master keto diet shopping list that covers everything you may need at the store. Having this list will help you stay on track and stress even less about what to buy.

The Only Keto Grocery List You’ll Ever Need


When selecting meat, choose the highest quality you can reasonably afford. Choose grass-fed meat, wild-caught seafood, and pasture-raised pork, chicken, and eggs whenever possible.

Shop by type of meat:

Red Meat

Focus on grass-fed and organic cuts whenever possible. For the highest quality meat, see if you can find a local farmer or butcher in the area, so you know where your meat comes from. You can choose:

  • Beef
  • Organ meats
  • Some deli meats
  • Pork
  • Other meats such as bison, lamb, or goat


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Beef (fattier cuts)
  • Steak
  • Prime rib
  • Veal
  • Roast beef
  • Baby back ribs
  • Ground beef
  • Corned beef
  • Hamburger
  • Stew meats

Organ Meats

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Organ meats
  • Heart
  • Liver
  • Tongue
  • Kidney
  • Offal

Some Deli Meats*

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Deli meats

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

Shop Best Sellers
  • Cold cuts
  • Salami
  • Pepperoni
  • Prosciutto

*Double-check the label for sugar and other unwanted additives


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Pork
  • Tenderloin
  • Pork loin
  • Ham
  • Pork chops
  • Bacon
  • Ground pork
  • Pork rinds


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Other
  • Bison
  • Lamb
  • Goat

Meat to Avoid

Try to avoid highly-processed meats, including charcuterie, hot dogs, and even some bacon and sausages. Some lunch meat is fine (Applegate is a trusted brand), but double-check the label, avoiding deli meat that contains additives such as carrageenan, sodium nitrate, BHA, BHT, natural flavor, aspartame, or other sugars.

Some jerky is OK, as long as it doesn’t have any added sugars.



When you’re shopping for seafood, the good news is that fresh, frozen, or canned are all going to work. When you buy canned, get a no-BPA can and look for meat that is packed in olive oil instead of water.

  • Tuna*
  • Salmon
  • Catfish
  • Trout
  • Halibut
  • Mackerel
  • Mahi-mahi
  • Cod
  • Bass
  • Anchovies*
  • Orange roughy
  • Sardines*
  • Haddock
  • Tilapia
  • Clams*
  • Oysters*
  • Mussels
  • Crab (make sure it’s the real thing — not imitation)
  • Lobster
  • Scallops
  • Shrimp

*Canned is fine; look for a BPA-free can and choose canned seafood in olive oil, rather than water, for the rapidly absorbed fats that may be preferentially burned for fuel.


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Poultry

Poultry is a lower-fat option. When possible, try to purchase high-quality meats. And avoid any meats that are packed with other spices or oils.

  • Duck
  • Chicken (leg, thigh, wings, breasts, whole or ground)
  • Quail
  • Turkey (leg, breast, whole or ground)
  • Wild game
  • Cornish hen
  • Chicken broth
  • Turkey bacon
  • Turkey sausage
  • Eggs


Like meat and seafood, always choose the highest quality dairy you can afford. Select full-fat, organic, grass-fed products whenever possible.

Remember, dairy products shouldn’t make up the bulk of your calories. Limit yourself to one or two items per shopping trip.


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Dairy
  • Full-fat Greek yogurt
  • Heavy creams (preferably raw)
  • Kefir
  • Sour cream
  • Mayonnaise
  • Butter (grass-fed)
  • Ghee
  • Heavy whipping cream


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Cheeses

Dairy Products to Avoid

Avoid all low-fat or reduced-fat products.

Avoid certain dairy products like milk (yes, even whole milk), evaporated or condensed milk, and half-and-half. These three products are usually higher in carbs or contain added sugar.

Finally, avoid fermented products (like kefir and yogurt) with added fruit or sugar.

Oils and Fats

Fats are an important staple of any keto diet. But it’s the quality of your dietary fat that matters. Saturated fats like coconut oil and grass-fed butter are excellent options for cooking. Oils like extra virgin oil are best reserved for unheated uses, like homemade salad dressings. Nuts and seeds make great snacks, or you can sprinkle them on salads and other veggie dishes. Just watch your nut intake. While they’re high in many healthy fats, some of them also contain a lot of carbs.

Enjoy these healthy fats and oils on keto:

  • Oils
  • Nuts and seeds
  • Other fats


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Oils

Nuts and Seeds

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Nuts and seeds

Other Fats

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Other fats

Oils and Fats to Avoid

Hydrogenated and partially hydrogenated oils found in margarine or fast food should be avoided. Avoid seed oils in general, such as grapeseed oil, corn oil, canola oil, peanut oil, and soybean oil. Finally, avoid peanuts and nuts that are very high in carbohydrates.


Vegetables should fill a substantial portion of your shopping cart. Vegetables, particularly leafy greens, contain very few net carbs per serving and are packed with vitamins and minerals. Fermented vegetables like kimchi and sauerkraut are also great items to include in your cart, as they contain healthy probiotics.

Remember: Vegetables come with an expiration date. To save on your budget and prevent food waste, try not to buy more fresh produce than you can eat in 5-7 days. If you live far away from a grocery store, stock up on frozen vegetables — which are just as nutrient-dense as fresh.

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Vegetables
  • Leafy greens
  • Kale
  • Spinach
  • Swiss chard
  • Bok choy
  • Romaine lettuce
  • Iceberg lettuce
  • Radicchio
  • Brussels sprouts
  • Green beans
  • Artichoke hearts
  • Bean sprouts
  • Broccoli
  • Garlic
  • Onions
  • Bell peppers
  • Asparagus
  • Kohlrabi
  • Celery
  • Cucumber
  • White mushrooms
  • Portobello mushrooms
  • Black olives
  • Green olives
  • Zucchini
  • Spaghetti squash
  • Snow peas
  • Okra
  • Leeks
  • Cauliflower
  • Artichokes
  • Cabbage
  • Eggplant

Fermented Vegetables

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Fermented vegetables
  • Sauerkraut (no added sugars)
  • Kimchi
  • Natto
  • Pickles
  • Salsa (sugar-free)

Vegetables to Avoid

Certain vegetables, while packed with micronutrients, simply contain too many carbohydrates to be included on the keto diet. Exclude starchy vegetables like white potatoes, sweet potatoes, parsnips, carrots, and corn. Even some forms of squash, like summer squash, are too high in carbohydrates.


Fruit should be consumed in moderation on the keto diet. Enjoy one handful of berries per day as a treat, and try to purchase organic whenever possible. Avocados are the exception. Avocado is a high-fat, low-carb fruit that you can enjoy regularly.

Like vegetables, frozen berries can be purchased to prolong the shelf life of your groceries.

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Fruits
  • Avocados
  • Strawberries
  • Blueberries
  • Raspberries
  • Cherries
  • Cranberries
  • Mulberries
  • Blackberries

Fruit to Avoid

You should avoid most fruit on keto, simply due to the high sugar and high carb content. Apples, bananas, mangoes, watermelon, pears, oranges, and other fruits are off-limits. Dried fruit and fruit juice are also way too high in sugary carbs.

Baking Supplies

Alternative baking flours like almond flour and coconut flour make excellent pantry staples and are the perfect low-carb alternative to regular white flour. Use these and keto-friendly sweeteners like stevia and monk fruit to make low-carb, keto-friendly desserts.

Replace your former pantry items with the products listed below. Remember, try to limit your keto treats, focusing on meat, veggies, and eggs instead.

Baking Items

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Baking items

Baking Staples to Avoid

Chances are you will need to clean out your pantry before starting the keto diet. White flour, wheat flour, whole wheat flour, cornstarch, and cornflour are too high in carbs to be considered keto-friendly. Finally, some gluten-free flours should also be avoided due to the carb content, including cassava flour, tapioca flour, and tapioca starch.


The sweeteners you can use on keto are narrowed down below:

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Sweeteners

Sweeteners to Avoid

White sugar, powdered sugar, brown sugar, most sugar alcohols, honey, and maple syrup should also be avoided.

Condiments, Spices, and Herbs

To add flavor to dishes, stock your fridge and pantry with condiments, spices, and herbs. The best condiments are typically those made at home, but there are plenty of quality products out there that are keto-friendly and made from simple ingredients. Finally, purchase fresh herbs, spices, and citrus such as lemon and lime juice for added flavor.

Enjoy these items for added flavor in your keto recipes:


The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Condiments

Spices and Herbs

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Spices and herbs

Condiments, Spices, and Herbs to Avoid

When buying condiments, check the label every single time. Plenty of brands include added sugar and harmful, unnecessary additives. When buying spices, avoid spice blends, as they may contain added sugar.

Drinks and Liquids

When it comes to beverages, water will always be the safest choice. There are plenty of other options, including dairy-free alternatives, coffee, tea, and sparkling water.

With certain products, like kombucha and coconut water, make sure to double-check the label to ensure they are low in sugar and carbohydrates.

The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need - Drinks and liquids
  • Water
  • Some kombucha (make sure it’s low in sugar)
  • La Croix and other sparkling waters
  • Soda water, tonic water, and seltzer water
  • Coconut milk (unsweetened)
  • Cashew milk (unsweetened)
  • Almond milk (unsweetened)
  • Unsweetened tea or coffee
  • Heavy creamer (sugar-free)
  • Low-carb smoothies
  • Low-carb alcohol, like hard liquor
  • Bone broth

Drinks and Liquids to Avoid

Avoid all soda, juice (even vegetable juice), diet soda, sports drinks, sugary coffee drinks, beer, and most alcohol.

Now that you know everything you can buy at the store to make healthy keto meals, you’re fully prepared to go grocery shopping and make smart choices.

The next step is to create a meal plan. Then you will know what to buy and what you’re going to eat this week. This will help you stay in ketosis and lose more weight.

And we’re helping you with that too!

Snacks and Sweets

Just because you’ve opted for a no-sugar, keto lifestyle doesn’t mean you can’t splurge once and a while. If you’re craving some keto-friendly snacks and sweets, these are the best for your blood sugar balance.

For the ultimate list of healthy keto snacks, check out this article.

keto diet foods download

How to Use This Keto Shopping List

The below food list encompasses many foods that fit within the keto diet — far more than you could ever purchase in a single trip. Before hitting the grocery store, here are a few things to keep in mind.

#1. Do Not Overbuy

Resist the temptation to fill up your shopping cart to maximum capacity. Many people do this on their first keto shopping trip, which can cause spoiled produce, bad meat, and a blown food budget.

If you want to stock up on emergency items, purchase frozen veggies (stir-fry combos are always a great option) and meat that freezes well.

#2. Focus on the Basics

When shopping for the keto diet for the first time, many people get caught up on specialty ingredients, rather than simply sticking to the basics.

Fill your shopping cart with:

  • Fresh or frozen veggies
  • Meat
  • Vegetables
  • Eggs
  • One to two dairy items
  • A healthy cooking fat, like avocado oil or coconut oil
  • Fresh herbs or spices for added flavor

That’s all you need.

Don’t get too caught up in purchasing keto snacks or products that include “low-carb” or “keto” on the label. Oftentimes, products labeled “diet foods” like keto granola, keto tortillas, or keto noodles are just clever marketing ploys — and they may have a higher carb count than you think.

If you want a safe keto-friendly snack that won’t raise your blood sugar to unhealthy levels, try Perfect Keto Bars.

#3. Select Only Items You Need

Every item below fits within a healthy ketogenic diet. Highlight items or create a second list for your next grocery trip, saving the remaining items for another time. Each section is categorized by food group, making it easy to select items at your local store.

Finally, remember to consume foods according to your macro guidelines, with the majority of calories coming from fat and protein, and very few from carbs. Just because a food is labeled as a “keto food” doesn’t mean it should make up the bulk of your calories. Berries, for instance, are listed below but should only be consumed in moderation.

Let’s jump in.

To help you get started right now and save you the guesswork, below are two easy keto meal plans with their respective shopping lists.

The 3-Day Keto Meal Plan and Shopping List 

If you want to test a keto plan for a few days, here’s an easy 3-day keto meal plan and the shopping list you need for it:

3-Day Keto Meal Plan

Day 1

Breakfast: Four Savory Breakfast Sausage Balls and High-Fat Keto Coffee

Lunch: Easy White Turkey Chili and salad greens with olive oil and pine nuts

Dinner: Portobello Bun Cheeseburger


Day 2

Breakfast: Keto Grand Slam

Lunch: Tuna Zoodle Casserole and roasted broccoli with olive oil


Day 3

Breakfast: Two Cheesy Low-Carb Stuffed Mushrooms with Bacon and half an avocado

Lunch: Italian Keto Stuffed Peppers and Low-Carb Cauliflower Fritters


3-Day Keto Shopping List


  • 2 medium cauliflower heads
  • 2 small to medium sized Vidalia onions
  • 3 large garlic cloves
  • 6 portabella mushroom caps
  • 16 oz of baby portabella mushrooms
  • 16 oz of white mushrooms
  • 1 avocado
  • 3 oz of spinach (this can be fresh or frozen, the latter will need to be drained)
  • 1 head of romaine lettuce
  • 1 head of broccoli
  • 3 large bell peppers
  • 8-16 oz of sauerkraut (depending on preference)


  • 2 lbs of organic ground turkey, chicken, or pork
  • 1 lb of grass-fed 80/20 ground beef
  • 1 package of bacon (look for at least 6 slices, thick cut)
  • 1 lb spicy Italian-style ground sausage

Dairy and Eggs

  • 13 organic cage-free eggs (large)
  • 2 oz of heavy whipping cream
  • 3 tbsp melted butter (or 1.5 oz)
  • 5 oz full-fat organic cream cheese
  • 8 oz organic cheddar cheese
  • 2 oz organic shredded cheddar cheese
  • 6 slices of organic sharp cheddar cheese
  • 16 oz of organic shredded mozzarella cheese
  • 4 oz of parmesan cheese
  • 2 oz of grated parmesan cheese

Oils and Condiments

Herbs and Spices

Packaged Goods


Optional Items

  • Sliced dill pickles
  • Sugar-free barbecue sauce
  • Spicy brown mustard
  • A dollop of sour cream
  • 3 green onions

Supplements and Other Items You Won’t Find at the Grocery Store

The 7-Day Keto Meal Plan and Shopping List 

If you want to take it beyond three days, below you’ll find seven days of meal planning you can use for inspiration to start your new ketogenic diet.

The example macros are set for a person who is eating 1,600 calories per day and sticking to 100 grams or less of protein, 25 grams or less of carbs, and around 125 grams of fat.

Feel free to mix and match meals from different days and adjust your daily macros according to how your body feels. For the recipes below, consume one serving unless otherwise noted.

Day 1 Meals

Recipe Fat Protein Carbs Calories
Breakfast Keto Brunch Spread 38g 17g 3g 426
Lunch Crispy Skin Salmon with Pesto Cauliflower Rice 51g 24g 10g 647
Dinner Superfood Meatballs and Keto Creamed Spinach 36g 36g 7g 485

Total macros for the day:
125 grams of fat, 87 grams of protein, 20 grams of carbs, and 1,558 total calories.

Day 2 Meals

Recipe Fat Protein Carbs Calories
Breakfast Chocolate Pancakes with Blueberry Butter 50g 27g 11.5g 611
Lunch Turkey Sausage Frittata with 4 slices bacon fried in 1 tbsp butter and one cup of coffee with MCT Oil Powder 50g 25g 5.5g 572
Dinner Lemon Herb Low-Carb Keto Meatloaf 29g 33g 2g 344

Total macros for the day: 129 grams of fat, 85 grams of protein, 19 grams of carbs, and 1,527 calories.

Day 3 Meals

Recipe Fat Protein Carbs Calories
Breakfast Bacon, Egg and Cheese Breakfast Casserole 38g 43g 2g 437
Lunch White Turkey Chili with 2 cups mixed leafy greens with 1 tbsp olive oil 44.5g 28.8g 5.5g 568
Dinner Portobello Bun Cheeseburger with Celeriac Everything Oven Fries and Homemade Keto Mayo 40g 31g 13g 539

Total macros for the day:
122.5 grams of fat, 102.8 grams of protein, 20.5 grams of carbs, and 1,544 total calories.

Day 4 Meals

Recipe Fat Protein Carbs Calories
Breakfast Keto Power Breakfast Bowl 27g 10.5g 7g 305
Lunch Keto Chicken Salad 36.5g 55g 8g 575
Dinner 4 oz grilled ribeye steak, 2 tbsp grass-fed butter and 2 cups of mixed leafy greens with 1 tbsp avocado oil 62g 20g 1g 636
Dessert MCT Fat Bomb 8g 1g 2g 81

Total macros for the day:
133.5 grams of fat, 86.5 grams of protein, and 1,597 total calories.

Day 5 Meals

Recipe Fat Protein Carbs Calories
Breakfast Avocado Breakfast Bowl 40g 25g 3g 500
Lunch Roasted Chicken Stacks 25g 34g 5.5g 369
Dinner Cheesy Broccoli Meatza 24g 32g 7g 375
Dessert Macadamia Nut Fat Bombs 34g 2g 4g 200

macros for the day: 123 grams of fat, 93 grams of protein, 19.5 grams of carbs, and 1,444 total calories.

Day 6 Meals

Recipe Fat Protein Carbs Calories
Breakfast Acai Almond Butter Smoothie 20g 15g 6g 345
Lunch Keto Beef Bulgogi 18g 25g 3g 242
Snack 1 hard boiled egg and 1 oz almonds 19g 12g 3g 241
Dinner Creamy Mushroom Chicken 27g 24g 3g 334
Dessert Keto Chocolate Mousse 14g 17.5g 6g 248

macros for the day: 98 grams of fat, 93.5 grams of protein, 21 grams of carbs, and 1,410 total calories.

Day 7 Meals

Recipe Fat Protein Carbs Calories
Breakfast Keto Bulletproof Coffee 31g 1g 0.5g 280
Lunch Low-Carb Crispy Keto “Fried” Chicken and one cup steamed broccoli 27g 33.5g 6.5g 494
Dinner Low-Carb Keto Lasagna 21g 32g 12g 364
Dessert Collagen Mug Cake 43.5g 27g 4g 535

Total macros for the day:
122.5 grams of fat, 93.5 grams of protein, 23 grams of carbs, and 1,673 total calories.

7-Day Meal Plan Keto Shopping List


  • About 48 asparagus spears
  • 2 avocados
  • 2 small Vidalia onions
  • 1 large shallot
  • About 23 cloves of garlic
  • 1 head of savoy cabbage
  • 1 large celeriac root
  • 4 medium carrots
  • 3 broccoli crowns
  • 2 bell peppers
  • 1 lemon
  • 4 large zucchini
  • 6 portabella mushroom caps
  • 5 cremini mushrooms
  • 1 medium cauliflower head
  • 24 oz frozen cauliflower
  • 3.5 oz frozen blueberries
  • 32 oz mixed leafy greens
  • 8 oz baby spinach
  • 16 oz fresh spinach
  • 8 oz of arugula
  • 10 oz of fresh basil
  • 16 oz of fresh parsley (8 oz of this can be from basil or cilantro)
  • 2 oz of fresh oregano
  • 5 oz hemp hearts
  • 8 oz raw sunflower seeds
  • 1 tsp ground ginger


  • 30 slices sugar-free bacon
  • 4 oz grass-fed grilled ribeye
  • 1 lb skirt steak
  • ½ lb spicy Italian sausage (or sweet)
  • 5 lbs 85% lean grass-fed ground beef
  • 1 lb grass-fed 80/20 ground beef
  • 1 lb organic ground turkey
  • 12 oz ground turkey
  • 5 small organic chicken breasts or breast cutlets
  • 1 lb boneless/skinless chicken thighs (about 8)
  • 2 pastured chicken cutlets
  • 1 lb pastured chicken livers
  • 3 salmon fillets (4 oz each)
  • 5 slices prosciutto

Dairy and Eggs

Oils, Condiments, and Spices

Packaged Goods

  • 26 oz full-fat canned coconut milk
  • 6.5 oz coconut flour
  • 1 oz flax meal
  • Less than 1 oz of baking powder
  • 16 oz Rao’s marinara sauce
  • 3 cups of Keto Coffee
  • 12 drops of liquid stevia
  • 1 oz mustard
  • .5 oz of Red Boat fish sauce
  • 2 oz of coconut aminos
  • .10 oz of baking soda
  • 4 oz of bone broth
  • 2 oz of pizza sauce (alfredo, marinara, or pesto)
  • 2 oz of unsweetened cocoa powder
  • 2 oz of erythritol
  • 1 single-serve packet (100 g) of unsweetened pureed acai
  • 6 oz of unsweetened almond milk


Optional Items

  • 1 stalk of green onions
  • 10 more drops of liquid stevia
  • 2 oz shredded Tillamook cheddar

Supplements You Won’t Find at the Grocery Store

 Keto Shopping: Download the Free Grocery List

The keto diet is easy to stick to when you have a plan in place. That’s why it’s so important to meal prep and plan your meals for the week ahead. Download this free keto grocery list so you’re prepared.

With this keto shopping list in hand, you’re ready to hit the grocery store. Remember:

  • This list is very comprehensive — select only those items you will need for the week. We’ve compiled all the items in a checklist if you’d like to have it on hand at the grocery store.
  • When purchasing meat, dairy, and seafood, always choose the highest quality you can reasonably afford.
  • When purchasing fruit and vegetables, purchase organic whenever possible. You want to prioritize those on the Dirty Dozen list.
  • Buy frozen products to cut down on cost and waste.
  • When restocking your pantry, select low-carb, low-sugar pantry staples like alternative flours, keto-friendly sweeteners, and low-carb beverages.


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