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Keto grocery list for beginners
Meat, eggs, cheese and low-carb vegetables, organized by store section.
This keto grocery list is for anyone shopping for their first week of low-carb eating. Keto swaps bread, pasta, rice and sugar for meat, eggs, full-fat dairy and plenty of low-carb vegetables. The list below tells you exactly what to put in your cart, so you're not reading every label in the store.
Keto grocery list for beginners
From chompshopper.com/shopping-lists/keto
What is the keto diet?
Keto is a very low-carb, high-fat way of eating. Most keto plans keep carbs to a small amount each day, so the grocery list leans on foods with almost no carbs.
Foods to buy more of
- Meat, poultry and fish
- Eggs
- Cheese, butter and heavy cream
- Leafy greens and other low-carb vegetables
- Avocados, olive oil, nuts and seeds
Foods to skip or limit
- Bread, pasta, rice and cereal
- Sugar, candy, soda and juice
- Potatoes, corn and other starchy vegetables
- Beans and lentils
- Most fruit (berries in small amounts are the usual exception)
Why people choose it: Many people like its clear rule (cut the carbs) and that meals are built from familiar foods like steak, eggs and salad.
Sample keto grocery list for one week
This list covers about 7 days for 2 adults. It's groceries only: pick your own meals from what's here.
Produce
- Baby spinach2 bags (5 oz each)
- Romaine hearts1 pack of 3
- Broccoli2 heads
- Cauliflower1 head (or 2 bags of cauliflower rice)
- Zucchini3
- Avocados5
- Bell peppers3
- Cucumber2
- Mushrooms8 oz
- Lemons2
- Garlic1 head
- Raspberries6 oz
Meat & Seafood
- Chicken thighs3 lbs
- Ground beef (80/20)2 lbs
- Salmon fillets1 lb
- Bacon1 lb
Dairy & Eggs
- Eggs2 dozen
- Butter1 lb
- Heavy cream1 pint
- Shredded cheddar8 oz
- Fresh mozzarella8 oz
- Cream cheese8 oz
Pantry & Spices
- Almonds or pecans12 oz
- Avocado oil mayonnaise1 jar
- Chicken broth32 oz
Frozen
- Frozen riced cauliflower2 bags
- Frozen green beans1 bag
Canned & Jarred
- Canned tuna3 cans
- Sugar-free marinara1 jar
Snacks
- Pork rinds1 bag
Keto pantry staples
Condiments
- Yellow mustard and hot sauce: usually zero carbs
Pantry & Spices
- Extra-virgin olive oil: for salads and low-heat cooking
- Avocado oil: handles high-heat searing
- Coconut oil: solid at room temperature, good for baking
- Almonds or pecans: pecans and macadamias are lowest in carbs
- Chia seeds: for puddings and thickening
- Unsweetened almond butter: check for no added sugar
- Almond flour: swaps in for breadcrumbs and wheat flour
- Coconut flour: very absorbent, a little goes far
- Zero-calorie sweetener: erythritol, monk fruit or stevia
- Mayonnaise made with avocado or olive oil
- Chicken or beef broth: for soups and pan sauces
- Salt, pepper, garlic powder, smoked paprika
- Keto-friendly sweetener: baking aisle or online
Canned & Jarred
- Canned tuna or salmon: quick protein for lunches
- Unsweetened coconut milk: full-fat cans, not the carton drink
- Sugar-free marinara: read the label; many brands add sugar
Snacks
- Pork rinds: snack aisle; also a crunchy breadcrumb swap
Fresh and everyday foods to buy
Produce
- Spinach and romaine: the base for most meals
- Broccoli and cauliflower: cauliflower rice replaces regular rice
- Zucchini: slice into noodles or roast
- Avocados: buy a mix of ripe and firm
- Bell peppers and cucumbers
- Mushrooms
- Lemons and garlic
- Raspberries or strawberries: one small container for the week
Meat & Seafood
- Chicken thighs: cheaper and more forgiving than breasts
- Ground beef (80/20)
- Salmon fillets
- Bacon: look for no added sugar
Dairy & Eggs
- Eggs: the cheapest keto protein
- Butter
- Heavy cream: for coffee and sauces
- Cheddar and mozzarella
- Cream cheese
- Plain full-fat Greek yogurt: check the carbs per serving
Bakery
- Low-carb tortillas: bread aisle; compare net carbs between brands
Shopping tips for the keto diet
Read the carbs, not just the front of the box.
"Low-carb" and "keto" on the front don't guarantee much; check total carbs, fiber and serving size on the back.
Shop the outer edges of the store first.
Produce, meat and dairy cover most of the list, so you'll spend less time in the aisles where most of the carbs are.
Buy chicken thighs and ground beef in family packs.
They're among the cheapest keto proteins per pound and freeze well in meal-sized bags.
Use frozen vegetables to save money and time.
Frozen cauliflower rice, broccoli and green beans cost less than fresh and won't go bad before you use them.
Watch sauces and dressings for hidden sugar.
Ketchup, barbecue sauce and many salad dressings add sugar. Mustard, hot sauce, oil and vinegar are safer picks.
Swap instead of skipping.
Cauliflower rice for rice, zucchini noodles for pasta, lettuce wraps or low-carb tortillas for bread.
Skip most keto snack products at first.
Keto bars and cookies are expensive. Nuts, cheese, eggs and pork rinds cover snacks for far less.
Beginner mistakes to avoid
Buying every keto specialty product at once.
Start with whole foods from this list and add one specialty item at a time if you actually miss something.
Forgetting vegetables.
It's easy to fill the cart with meat and cheese. Aim for at least half the produce section of this list.
Trusting "sugar-free" labels without checking carbs.
Sugar-free products can still be high in carbs from flour or starch. The nutrition label tells you.
Buying too much fresh produce.
Leafy greens wilt fast. Buy what you'll use in 4–5 days and lean on frozen vegetables for the rest of the week.
Running out of easy options.
Keep hard-boiled eggs, canned tuna and cheese on hand so a busy day doesn't end with takeout pizza.
Make your own keto grocery list
We'll fill in this week's list for you. Remove anything you already have, add your own recipes, and get one list sorted by store section.
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