Keto Grocery List For Beginners

Free Printable: Low Carb & Keto Food List

• My Tips For Building A Keto Grocery List
• What To Put On A Keto Shopping List?
• Meat, Poultry & Seafood
• Vegetables
• Low Sugar Fruits
• Fresh Herbs
• Eggs & Dairy
• Fats & Oils
• Pantry Ingredients
• Snacks
• What To Avoid On Your List
• Have Questions About This Keto Grocery List?
• Recipe Reviews

If you’re new to a ketogenic diet, you’ll quickly find there’s a lot to learn! I’ve put together many resources over the years, from my guide on how to start keto and my macro calculator to keto beginner tips and even custom meal plans . But the most popular question I get on the subject is still simply, “What should I put on my keto shopping list?” And while I have a comprehensive low carb food list , many of you have asked me for a simpler list for beginners. So, here it is: a simpler keto grocery list to just bring to the store!

My Tips For Building A Keto Grocery List

As you might expect, your main focus for a low carb diet is foods that are low in carbohydrates (ideally less than 5 grams of net carbs per serving), which will help you stabilize blood sugar levels and reach ketosis. I’m also a firm believer in clean keto, which means eating clean-ingredient foods as part of this. Here are my top tips — review these first and then scroll to get my keto food list for beginners.

• Take stock of your kitchen first. You might be surprised that you probably already have some keto foods on hand.
• Build meals around fresh ingredients you’ve got. If you have proteins, veggies, and healthy fats, you already have the basic components of keto meals! Start with these and only add what is missing to your list.
• Choose your recipes. It’s easy to get carried away with items from my keto grocery list (below), but many of these fresh ingredients will go bad quickly, so it’s a good idea to plan what you’re going to do with them. Use my keto recipes to plan your week, or to make it easier, use my custom meal plans — which will also build your keto shopping list for you!
• Get your well stocked. While fresh ingredients are best planned each week, stocking up on oils, spices, sweeteners, and other pantry staples will make your life much easier — and your meals more flavorful.
• Get rid of temptations. Especially when you’re starting out, the easiest way to stick to your low carb lifestyle is to just avoid having the sugars and carbs in your house altogether (see my list of what to avoid below). Go through your fridge and pantry, and toss anything that will set you back. If you have family members that eat these foods, at least keep them in a separate area.

What To Put On A Keto Shopping List?

The main categories and store sections for a keto shopping list are meat, poultry, and fish; low carb vegetables; eggs and full-fat dairy; and healthy fats and oils. I’ve also included pantry foods, snacks, and some items you can order online.

The main thing to focus on is low net carbs , but if your goal is weight loss, your intake of calories and macros (these are carbohydrates, protein, and fat) will play a role as well.

You’ll find the keto food list for beginners in this post, or use the button below and I’ll send it to your email. Let’s go grocery shopping!

FREE PRINTABLE: Keto Grocery List

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Meat, Poultry & Seafood

Meat is a staple on my keto grocery list — it naturally contains zero carbs, and helps meet your daily protein needs in a delicious way.

1. Chicken – Chicken breast is the most versatile, but dark chicken meat, like chicken thighs or drumsticks , has higher fat content for keto.
2. Beef – Any cut of beef is keto-friendly. However, fattier cuts (or ground beef with a higher fat ratio) will keep you satisfied for longer. Choose grass-fed beef for added nutrition, if you can.
3. Pork – Think bacon , pork chops , roasts, and pork tenderloin . Pork is not my personal favorite, but it’s an excellent choice for a keto diet grocery list.
4. Fish – Much like beef and chicken, the most keto-friendly fish has more fat. Fatty fish like salmon (or smoked salmon or lox ), sardines, tuna, and cod are rich in omega-3 fatty acids, but any kind of fish is perfect. I try to fit it into my menu twice a week.
5. Seafood – Other seafood is keto as well, including scallops , lobster , crab , shrimp , etc.
6. Other Meats – Lamb, bison, organ meats, or game meats can add variety.

Vegetables

Fresh produce is essential for a clean keto shopping list, and the majority of that should be low carb vegetables . They are packed with vitamins, minerals, and fiber that will keep your diet balanced. They can even help you avoid keto flu .

Leafy Greens

1. Lettuce
2. Kale
3. Spinach
4. Bok choy
5. Cabbage
6. Arugula

Non-Starchy Vegetables

A good rule of thumb is most veggies that grow above ground are okay, but there are some exceptions — get my full keto vegetables list here! Here are the most popular veggies I regularly enjoy:

1. Asparagus
2. Bell Peppers
3. Broccoli
4. Brussels Sprouts
5. Cauliflower
6. Cucumbers
7. Eggplant
8. Garlic
9. Green Beans
10. Mushrooms
11. Onions – In moderation
12. Radishes
13. Spaghetti Squash
14. Zucchini

Low Sugar Fruits

You have to be careful with fruit, because many types are too high in sugar, but keto fruit is perfectly fine in moderation. You can add these low carb options to your keto grocery list:

1. Avocado – This is also a healthy fat!
2. Blackberries
3. Blueberries
4. Lemons
5. Limes
6. Olives
7. Raspberries
8. Strawberries
9. Tomatoes

Fresh Herbs

All fresh herbs are up for grabs — and make your food so flavorful! I pop mine in an herb keeper to keep them fresh for longer.

1. Basil
2. Chives
3. Dill
4. Mint
5. Oregano
6. Parsley
7. Rosemary
8. Sage
9. Thyme

FREE PRINTABLE: Keto Food List For Beginners

Join 300,000+ others to get a FREE keto shopping list with all the basics you need!

Eggs & Dairy

Eggs are not dairy, but because they’re in the same area at the store, I put them together. If you’re looking to make a cheap keto grocery list, they’re a great source of protein to supplement more expensive meats. And the right kind of dairy products will also add delicious fat, protein, and flavor to your meals.

1. Eggs – I get pastured eggs for the most nutrients, but any kind will do.
2. Cheese – Most cheese is keto, but prioritize hard, whole milk cheeses because they contain fewer carbs. (Cream cheese is also low carb.) Get my full keto cheese list here .
3. Heavy Cream – This is one of the best keto milk swaps because it has a higher fat content.
4. Almond Milk – My go-to neutral-flavored milk that works perfectly in recipes. Get an unsweetened variety, or make your own homemade almond milk from almonds and water.
5. Coconut Milk – Another great alternative. Get it canned or in a carton, unsweetened.
6. Sour Cream – Use it as a topping or for baking.
7. Full-Fat Yogurt – Yogurt does have some carbs from the lactose, but the cultures actually break down some of them. You can enjoy it in moderation if you choose a full-fat, unsweetened variety (or plain Greek yogurt). I also have a recipe for keto yogurt for even fewer carbs.

Fats & Oils

Keto requires more fat intake than many diets. On keto, fat helps you feel full and makes every dish delicious . It’s an essential component of any keto food list for beginners (and experts, too)!

1. Butter Or Ghee – I recommend grass-fed, but any kind is keto-friendly.
2. Coconut Oil – Refined or unrefined works. Great in fat bombs !
3. Avocado Oil – Has a neutral flavor and high smoke point, which makes it ideal for sauteing and other high-heat cooking.
4. Olive Oil – Delicious on its own, for sauteing, or made into dressing .
5. MCT Oil – I add it to bulletproof coffee and keto smoothies .

FREE PRINTABLE: Keto Grocery Shopping List

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Pantry Ingredients

While fresh produce, protein, and fat are the main focus on a keto diet shopping list, pantry staples will make all of them taste better — and let you enjoy an occasional keto dessert . Like I mentioned above, it’s a good idea to keep this area of your kitchen well stocked.

1. Keto Flours – Almond flour and coconut flour are my go-to low carb options. (I’ve got hundreds of almond flour recipes and coconut flour recipes you can make with them!) You can also get keto baking mixes online, like keto bread mix or pancake mix .
2. Keto Sweeteners – There are many options these days, but if you want something that actually tastes and works like sugar, I highly recommend Besti Monk Fruit Allulose Blend (it also comes in powdered and brown — and it’s also available in stores here ), or at least plain allulose . Other brands of monk fruit, stevia, or erythritol are also keto-friendly, but you’ll notice issues like dryness, a cooling effect, crystallizing, and lack of browning or caramelization. You can read my full guide on sugar substitutes here to help you choose what’s best for you.
3. Keto Syrups – Traditional honey and maple syrup are not keto-friendly, but you can use my keto maple syrup and keto honey for recipes and toppings, in the same way you’d use the regular versions. (Read the reviews to see how amazing they are!)
4. Dried Herbs & Spices – Most seasonings are keto if you avoid fillers. If you’re just getting started, I recommend adding salt and pepper, garlic powder, onion powder, paprika, cinnamon, ground ginger, and Italian seasoning to your keto grocery list first. You can expand from there. Avoid anything with sugar or starch on the ingredient label.
5. Condiments – Use ones that are naturally low carb, such as vinegar, high-fat dressings, mayonnaise , mustard, and salsa . You can also make your own sugar-free ketchup and sugar-free BBQ sauce .
6. Coffee & Tea – As long as you avoid added sugar and fillers, tea and coffee are low carb! You can even order keto at Starbucks when you’re out and about. If you like your coffee drinks sweet, you can add my keto coffee syrup or keto honey .
7. Protein Powders – Use collagen for smoothies and/or baking, and gelatin for thickening.
8. Broth, Bone Broth & Soup – Any kind of broth is naturally low carb, but vegetable broth will be higher in carbs than chicken or beef. Make my homemade bone broth or chicken broth to make it taste even better!
9. Chocolate – Most is not keto friendly, but you can use unsweetened cocoa powder and sugar-free chocolate chips (they come in dark, milk, or white) for your keto baking.
10. Extracts – All are naturally keto (vanilla, fruit, mint, etc.) I often use these to impart a fruit flavor into desserts, like keto apple pie .

Snacks

Not everyone adds snacks to a keto grocery list for beginners, but I think it makes this lifestyle easier! Go with more natural options with no white flour or sugar and fewer fillers. Some of these are available at the grocery store, while others I have to order online.

1. Keto Bars – You can buy pre-made ones like these , or make your own sugar-free protein bars or keto granola bars .
2. Meat Snacks – Like keto jerky , meat sticks , and pork rinds .
3. Nuts & Seeds – Including almonds, pecans, walnuts, brazil nuts, other keto nuts , sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds , flax seeds, and chia seeds. Macadamia nuts have the best macro ratio for the keto diet, with the lowest net carbs and the highest (healthy) fat content. Be careful with cashews, which are higher in carbs.
4. Nut Butters – Avoid ones with sugar in the ingredients (I love this sugar-free peanut butter ), and enjoy them spread on keto bread . You can also get a portable variety for easier portion control.
5. Cereal – Cereal is rarely keto, but I love this brand that is . I also always have a batch of homemade keto cereal in my pantry.

I also have lots of homemade keto snack recipes you can make ahead to enjoy when a craving strikes, like keto crackers , boiled eggs , cheese crisps , or kale chips .

FREE PRINTABLE: Print This List!

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What To Avoid On Your List

Now that you know what to put on your low carb shopping list, it’s just as important to be aware of what to avoid. Check labels and watch for these things to skip:

• Grains – Including anything with wheat (and white flour!), rice, oats, and all other grains. Watch for flour and other starches added to many dry pantry items and even canned goods, like soups.
• Starchy Veggies – This includes corn, potatoes, most root vegetables (like carrots — unless you use very small amounts), and legumes (most beans, except green beans are okay). My low carb vegetables list has a more detailed list of what to avoid with these.
• Most Fruit – Low carb fruits (like berries) are fine for your keto grocery list, but most fruit is too high in carbs.
• Regular Dairy Milk – Due to the lactose (a form of sugar) in it, milk is not keto . But, you can still enjoy cream, almond, and coconut milk.
• Bread and Baked Goods – These will contain wheat or sugar, or both.
• Candy and Sweets – Again, these have sugar you’ll want to avoid. You can make your own using sugar substitutes .
• Processed Ingredients – Keto isn’t just about macros, it’s also about eating cleaner, real food. Watch for artificial preservatives! These days I recognize almost any ingredient, but when I was starting out, my rule of thumb was to avoid most ingredients I didn’t recognize or couldn’t pronounce.
• Anything With Added Sugar – Read labels! Condiments and things that come in a box are notorious for having sugar added.

Have Questions About This Keto Grocery List?

Keto Grocery List For Beginners

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)