Starting a ketogenic diet can feel overwhelming at first, especially when you’re standing in the grocery store aisle wondering what you can eat and what will keep you in ketosis. Keto demands a low-carb, high-fat, moderate-protein balance, which means traditional pantry staples like bread, pasta, and sugary snacks are off-limits.

Rather than guessing at what’s keto-friendly, it helps to go into your next shopping trip with a well-organized grocery list that covers all the essential proteins, healthy fats, veggies, dairy, and snacks that support ketosis and help make meal prep easier.

Below, we walk through a beginner-friendly keto grocery list and give you tips on what to stock up on (and what to avoid). At the end, there’s a printable version you can take with you to the store.

Why a Keto Grocery List Matters

The ketogenic diet aims to shift your body into a metabolic state called ketosis, where fat—instead of carbs—becomes your primary fuel source. That means most of your daily calories should come from healthy fats, followed by moderate protein and very low carbohydrates.

Planning ahead with a grocery list reduces:

• impulse buys on high-carb foods,
• confusion about what’s allowed,
• the stress of last-minute meal decisions.

It also makes eating a keto diet sustainable and helps prevent cravings or “keto flu” symptoms linked to carbohydrate withdrawal.

Keto Grocery List—What to Buy

1. Proteins (Low-Carb, High-Quality)

These are your foundation for meals and help you stay full longer.

• Eggs (whole, free-range if possible)
• Beef (ground beef, steaks, roasts)
• Pork (chops, bacon—sugar-free)
• Poultry (chicken thighs, turkey)
• Fish & Seafood (salmon, tuna, shrimp)
• Organ meats (liver, heart)
• Sausages (check carb content)
• Canned fish (tuna, sardines)

Protein is essential on keto, and most animal-based proteins are zero carbs or very low in carbs.

2. Healthy Fats—The Keto Fuel

Fats should be the bulk of your keto calories.

• Butter and ghee
• Olive oil
• Coconut oil
• Avocado oil
• MCT oil (optional for energy support)
• Avocados (whole or sliced)
• Nuts & seeds (almonds, macadamias, walnuts, chia seeds — use sparingly due to carbs)

Healthy fats help keep you in ketosis and provide steady energy without spikes in blood sugar.

3. Dairy (Low-Carb Options)

Choose full-fat dairy when possible; avoid flavored or sweetened options.

• Cheese (cheddar, mozzarella, feta)
• Heavy cream
• Sour cream
• Cream cheese
• Plain, unsweetened yogurt (if your carbs allow)

Remember: dairy contains some carbohydrates, so check labels for net carb content.

4. Vegetables (Low-Carb Choices)

Vegetables add fiber, nutrients, and variety without excessive carbs.

The best keto veggies include:

• Leafy greens (spinach, kale, romaine)
• Broccoli
• Cauliflower
• Zucchini
• Asparagus
• Bell peppers (moderate portions)
• Celery

Non-starchy, above-ground vegetables are your keto staples.

5. Low-Carb Fruits

Strict keto limits fruit due to sugars, but small amounts of certain berries are acceptable.

• Strawberries
• Raspberries
• Blackberries

Higher-carb fruits like bananas and grapes should be avoided.

6. Pantry & Condiments

These enhance flavor and extend meal possibilities.

• Almond flour (for baking keto bread or coatings)
• Coconut flour
• Unsweetened nut butters
• Broth or stock
• Low-carb condiments (mustard, mayo—no sugar)
• Spices (salt, pepper, garlic powder, herbs)
• Zero-carb sweeteners (stevia, erythritol)

Always check labels—many condiments have hidden sugars.

Foods to Avoid on Keto

For beginners, especially, it helps to know what not to buy:

• Sugary drinks and juices
• Ready-to-eat high-carb snacks
• Bread, pasta, rice, cereal
• Most grains and legumes
• Sweetened dairy products

These foods are high in carbohydrates and can quickly kick you out of ketosis.

Printable Keto Grocery List (Easy to Take to the Store)

Proteins
☐ Eggs
☐ Chicken, beef, pork
☐ Salmon, tuna, shrimp
☐ Sausages (check carbs)

Healthy Fats
☐ Butter / ghee
☐ Olive oil
☐ Coconut oil
☐ Avocado oil
☐ Avocados
☐ Nuts & seeds (almonds, macadamias)

Dairy
☐ Cheese
☐ Heavy cream
☐ Sour cream
☐ Cream cheese

Vegetables
☐ Spinach
☐ Broccoli
☐ Cauliflower
☐ Zucchini
☐ Asparagus

Fruits (Limited)
☐ Strawberries
☐ Raspberries
☐ Blackberries

Pantry & Extras
☐ Almond flour
☐ Coconut flour
☐ Unsweetened nut butter
☐ Low-carb condiments
☐ Spices

Check out Our Pick of the Best Keto Electrolyte Powders

Tips for Keto Grocery Shopping

• Shop the perimeter first. Fresh produce and proteins are usually on the edges of the store—lower in carbs and higher in nutrients.
• Check labels carefully. Keto-friendly foods often add sugar or carbs that aren’t obvious.
• Meal prep for the week. Batch-cooking proteins and veggies helps you avoid impulse eating and keeps ketosis steady.

Following a keto diet doesn’t mean eating boring meals or spending all your time grocery shopping. With this beginner-friendly shopping list, you’ll walk into any store confident that you’re picking foods that support ketosis and help you stay on track. Ready to make keto easier? Start with this list, and build meals that keep you energized and satisfied all week long.