Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.
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?
- How To Use This Keto Shopping List
- Meat Shopping List
- Dairy Shopping List
- Oils & Fats Shopping List
- Vegetable Shopping List
- Fruit Shopping List
- Baking Supplies Shopping List
- Sweeteners Shopping List
- Condiments, Spices and Herbs Shopping List
- Drinks and Liquids Shopping List
- Sample 3-Day Keto Meal Plan and Shopping List
- Sample 7-Day Keto Meal Plan and Shopping List
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 causes produce to spoil, meat to go bad and the food budget to be blown.
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
- 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 like keto granola, keto tortillas or keto noodles are often just clever marketing ploys — and 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, some from 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.
Meat Shopping List
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:
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 from:
- Organ meats
- Some deli meats
- Others: Bison, Lamb or Goat
- Prime rib
- Roast beef
- Baby back ribs
- Ground beef
- Corned beef
- Stew meats
Some Deli Meats*
- Cold cuts
*Double-check the label for harmful additives
- Pork loin
- Pork chops
- Ground pork
- Pork rinds
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 harmful additives such as carrageenan, sodium nitrate, BHA, BHT, natural flavor or aspartame (or other sugars).
Seafood Shopping List
- Orange roughy
- Crab (make sure it’s the real thing — not imitation)
*Canned is fine; look for a no-BPA can and choose canned seafood in olive oil, rather than water, for the added healthy fats.
Poultry Shopping List
- Chicken (leg, thigh, wings, breasts, whole or ground)
- Turkey (leg, breast, whole or ground)
- Wild game
- Cornish hen
- Chicken broth
- Turkey bacon
- Turkey sausage
Dairy Shopping List
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 — while they do contain healthy fats — shouldn’t make up the bulk of your calories. Limit yourself to one or two items per shopping trip.
- Full-fat Greek yogurt
- Heavy creams (preferably raw)
- Sour cream
- Butter (grass-fed)
- Heavy whipping cream
- Monterrey jack
- Goat cheese
- Blue cheese
- Cottage cheese
- Cream cheese
- String cheese
- Ricotta cheese
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 milks and half-and-half. These three products are usually higher in carbs or contain added sugar.
Finally, avoid added fermented products (like kefir and yogurt) with added fruit or sugar.
Oils and Fats Shopping List
Fats make up the bulk of your calories on keto, but you will only need to pick up two to three items at the grocery store. Saturated fats like coconut oil and grass-fed butter are excellent options for cooking. Oils like extra virgin oil are best reserved for cool uses, like homemade salad dressings. Nuts and seeds can be reserved for snacks only. While they provide a healthy dose of fats, they are incredibly high in carbs, which can impede weight loss.
Enjoy these healthy fats and oils on keto:
- Nuts and seeds
- Other fats
- Coconut oil
- Olive oil
- Avocado oil
- MCT oil
Nuts and Seeds
- Almonds (or almond butter)
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Peanut butter
- Almond butter
- Cocoa butter
- Coconut butter
- Bacon fat
- Duck fat
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.
Vegetable Shopping List
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.
- Leafy greens
- Swiss chard
- Bok choy
- Romaine lettuce
- Iceberg lettuce
- Brussels sprouts
- Green beans
- Artichoke hearts
- Bean sprouts
- Bell peppers
- White mushrooms
- Portobello mushrooms
- Black olives
- Green olives
- Spaghetti squash
- Snow peas
- Sauerkraut (no added sugars)
- Salsa (sugar free)
Vegetables to Avoid
Certain vegetables, while packed with micronutrients, simply contain too many carbohydrates to be included on the keto diet. Exlude 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 Shopping List
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, which are a high-fat, low carb fruit which can be consumed in abundance.
Like vegetables, frozen berries can be purchased to prolong the shelf life of your groceries.
Fruit to Avoid
Most fruit should be avoided on keto, simply due to the high-sugar, high-carb content. Apples, bananas, mangos, watermelon, pears, oranges and other fruits should be avoided. Dried fruit and fruit juice are also off-limits.
Baking Supplies Shopping List
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 swerve, 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.
- Coconut flour
- Almond flour
- Coconut flakes
- Cocoa powder
- Sea salt
- Baking soda
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 corn flour 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.
Sweeteners Shopping List
The sweeteners you can use on keto are narrowed down below:
- Pure stevia powder
- Pure stevia drops
- Monk fruit
Sweeteners to Avoid
White sugar, powdered sugar, brown sugar, sugar alcohols, honey and maple syrup should also be avoided.
Condiments, Spices and Herbs Shopping List
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 like lemon and lime juice for added flavor.
Enjoy these items for added flavor in your keto recipes:
- Yellow mustard
- Brown mustard
- Soy sauce or coconut aminos
- Sugar-free ketchup
- Hot sauce
- Low carb salsa
- Worcestershire sauce
- Sugar-free, high-fat salad dressings, such as ranch or blue cheese (very low sugar is okay)
- Lemon juice
- Lime juice
- Sugar-free syrup
Spices and Herbs
- Cayenne pepper
- Chili powder
- Salt and pepper
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 Shopping List
When it comes to beverages, water will always be your 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.
- 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
- Coconut water (make sure it only contains one ingredient — coconut water)
- 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 you know everything you can buy at the store to make healthy keto meals.
To help you get started right now and save you the guesswork, below are two easy keto meal plans with their respective shopping lists.
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
Lunch: Easy White Turkey Chili and salad greens with olive oil and pine nuts
Dinner: Portobello Bun Cheeseburger
Breakfast: Keto Grand Slam
Lunch: Tuna Zoodle Casserole and roasted broccoli with olive oil
Dinner: Thai Seafood Soup
Breakfast: Two Cheesy Low Carb Stuffed Mushrooms with Bacon and half an avocado
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 & 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
- 5 oz of unrefined coconut oil
- 2 tbsp avocado oil
- 2 tbsp of olive oil
- 1 tbsp of mustard
- 1 tsp Worcestershire sauce
Herbs & Spices
- 2 oz of fresh basil
- 5 ½ tsp pink Himalayan salt
- 3 ½ tsp pepper
- 1 ½ tsp garlic powder
- 1 ½ tsp of thyme
- 1 tbsp onion flakes
- 1 tsp celery salt
- 1 tsp of cinnamon
- 1 tsp of Italian seasoning
- ½ tsp of sage
- ½ tsp parsley
- ½ tsp nutmeg
- ¼ tsp of red pepper flakes
- Pinch of vanilla
- 4 oz of coconut flour
- 2 oz of almond flour
- 2 tbsp of unsweetened cocoa powder
- 2 tbsp of erythritol or Swerve
- 1 tsp of vanilla extract
- 15g of espresso
- 16 oz of full fat coconut milk (or substitute with heavy whipping cream)
- 2 tbsp tomato paste
- 4 oz of chicken broth
- Handful of pine nuts
- 12 macadamia nuts
- Sliced dill pickles
- Sugar-free barbecue sauce
- Spicy brown mustard
- Dollop of sour cream
- 3 green onions
Supplements & Other Items You Won’t Find At the Grocery Store
- Raw cocoa butter (note: speciality grocery stores and places like Whole Foods may sell this at your local store, call ahead to find out)
- Perfect Keto Perform
- Perfect Keto’s Grass-fed Collagen Protein Powder
- Perfect Keto Pure MCT Oil (liquid)
- Perfect Keto Matcha MCT Oil Powder
The 7-Day Keto Meal Plan And Shopping List
If you want to take it beyond 3 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. On the recipes below, consume one serving unless otherwise noted.
Day 1 Meals
|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
|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|
Totalmacros for the day: 129 grams of fat, 85 grams of protein, 19 grams of carbs and 1,527 calories.
Day 3 Meals
|Breakfast||Bacon, Egg & 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
|Breakfast||Keto Power Breakfast Bowl||27g||10.5g||7g||305|
|Lunch||Crispy Cheesy 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, 1,597 total calories.
Day 5 Meals
|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||2 Macadamia Nut Fat Bombs||34g||2g||4g||200|
Totalmacros for the day: 123 grams of fat, 93 grams of protein, 19.5 grams of carbs and 1,444 total calories.
Day 6 Meals
|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|
Totalmacros for the day: 98 grams of fat, 93.5 grams of protein, 21 grams of carbs and 1,410 total calories.
Day 7 Meals
|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
- ~48 asparagus spears
- 2 avocado
- 2 small vidalia onions
- 1 large shallot
- ~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 (~8)
- 2 pastured chicken cutlets
- 1 lb pastured chicken livers
- 3 – 4 oz salmon fillets
- 5 slices prosciutto
Dairy & Eggs
- 48 organic free-range large eggs
- 2 oz salted grass-fed KerryGold butter (+ 11 oz of unsalted grass-fed butter)
- 4 oz sour cream
- 4 oz heavy whipping cream
- 3 oz of parmesan
- 12 oz mozzarella cheese
- 10 oz organic shredded cheese
- 6 slices organic cheddar cheese
- 8 oz lactose free cream cheese
- 8 oz lactose free sour cream
- 8 oz of AIP dairy free paleo cheese
- 15 oz ricotta cheese
Oils, Condiments, and Spices
- 21 oz light olive oil
- 7.5 oz avocado oil
- 8.5 oz of unrefined coconut oil
- 3 spoonfuls of ghee
- 1 oz of apple cider vinegar
- 1 oz Worcestershire sauce
- 5 tbsp mixed Italian herb seasoning
- 1 tablespoon of black sesame seeds
- 1 tsp turmeric
- 1 tsp dried oregano
- 1 tbsp dried thyme
- 2 tsp everything bagel seasoning
- 1 tsp of ceylon cinnamon
- ¼ tsp red pepper flakes
- 4 tbsp pink Himalayan salt
- 5 tsp black pepper
- 1 tsp thyme
- 1 tsp celery salts
- 3.5 oz garlic powder
- 2 oz of nutritional yeast
- Pinch of Chinese 5 spice
- Pinch of nutmeg
- 3 tsp vanilla extract
- 4 oz sesame seeds
- 26 oz full fat canned coconut milk
- 6.5 oz coconut flour
- 1 oz flax meal
- <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 – 100 g single-serve packet of unsweetened pureed acai
- 6 oz of unsweetened almond milk
- 12 macadamia nuts
- 1 oz of raw almonds
- 1 oz almond butter
- 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
- Perfect Keto Matcha MCT Oil Powder
- Perfect Keto’s Grass-fed Collagen Protein Powder
- Perfect Keto Nut Butter or tahini
- Perfect Keto Pure MCT Oil (liquid)
With this keto shopping list in hand, you are 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 stables like alternative flours, keto-friendly sweeteners and low carb beverages.