Complete Keto Shopping List
Everything you need to know about keto grocery shopping - organized by store section, with budget tips and brand recommendations.
🛒 Shopping Strategy: Shop the perimeter first (fresh foods), avoid middle aisles (processed foods), read labels for hidden carbs and sugars.
Meat & Seafood
✅ Best Choices: Chicken thighs (cheaper, more fat), ground beef 80/20, pork shoulder, salmon, sardines, eggs
Budget Tip: Buy family packs and freeze portions. Ground meat is most economical.
Produce Section
Low-Carb Vegetables: Spinach, kale, lettuce, broccoli, cauliflower, zucchini, mushrooms, peppers, asparagus, Brussels sprouts
Fruits (limited): Berries only - strawberries, blackberries, raspberries (1/2 cup serving)
❌ Avoid: Potatoes, corn, carrots, peas, most fruits (too high in carbs)
Dairy & Eggs
Must-Haves: Butter, heavy cream, cream cheese, hard cheeses (cheddar, parmesan), eggs
Read Labels: Avoid flavored yogurts (added sugar), low-fat versions (higher carbs)
Pantry Staples
- Oils & Fats: Olive oil, avocado oil, coconut oil, MCT oil
- Baking: Almond flour, coconut flour, baking powder, vanilla extract
- Sweeteners: Erythritol, monk fruit, stevia (avoid maltitol)
- Canned Goods: Coconut milk, tomatoes, tuna, salmon
- Spices: Salt, pepper, garlic powder, paprika, cumin, Italian seasoning
Label Reading 101
What to Look For:
- Net Carbs (Total Carbs - Fiber - Sugar Alcohols) under 5g per serving
- Ingredient list: Real foods first, avoid words ending in "-ose" (hidden sugars)
- Serving size: Companies manipulate this to hide carb counts