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Home » Posts » Keto Shopping List

Keto Shopping List

FREE 7-Day Meal Prep Guide!
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Nov 27, 2020-Updated:Aug 05, 2021
keto foods list

Here is a complete keto shopping list that will help you as you walk around the grocery store, and give you a good idea on how to create a keto diet menu from simple good quality foods.

My time as a keto cook has taught me plenty of things, but possibly the most important knowledge I would like to pass on to you is the flavour pairings for particular foods.

Knowing you can have “beef” doesn’t really help unless you know you can pair that with garlic and ginger, or mushrooms and red wine to whip up easy keto meals that are super tasty and delicious.

Click Here To Get The Free Keto Shopping List PDF

keto diet menu pdf

Helpful Shortcuts

  • Click Here To Get The Free Keto Shopping List PDF
  • Keto Diet Menu List
  • Beef
    • 25g protein per 100g | 15g fat per 100g
  • Poultry
    • 25g Protein per 100g
  • Seafood
    • 30g Protein per 100g
  • Pork
    • 25g Protein per 100g
  • Organ Meats
  • Other
  • Leafy Greens
  • Cruciferous Vegetables
  • Other Produce
  • Fats and Oils
  • Nuts and Seeds
  • Condiments
  • Drinks
  • Herbs and Spices
  • Dairy 
    • What about grass fed, organic dairy?
  • Other Helpful Keto Shopping List Resources
    • Click Here To Get The Free Keto Shopping List PDF

Keto Diet Menu List

Beef

25g protein per 100g | 15g fat per 100g

Best flavours to pair with beef

Garlic + ginger | Garlic + tomatoes | Mushrooms + red wine | Pepper + cabbage + garlic | Onions + Thyme | Arugula + parmesan cheese + balsamic vinegar | Mushrooms + watercress | Shallots + red wine | Chianti + lemon + salt

  • Ground Beef
  • Corned Beef
  • Steak 
  • Roast Beef
  • Prime Rib
  • Veal
  • Brisket
  • Stew Meats
  • Loin
  • Baby Back Ribs
  • Brisket 

Poultry

25g Protein per 100g

Best flavours to pair with Poultry

Asparagus + ginger |Avocado + bacon + garlic + mayonnaise + tarragon | Basil + cinnamon | Mushrooms + rosemary | Cloves + rosemary + yogurt | Coconut + ginger | Coriander + cumin + garlic | Cream + Pepper | Cumin + garlic + lemon | Mustard + thyme | Garlic + pancetta + sage + thyme

  • Chicken
  • Quail
  • Turkey
  • Wild Game
  • Eggs (7g protein per egg)

Seafood

30g Protein per 100g

Best flavours to pair with seafood

Horseradish + rosemary | Avocado + chile peppers | Bacon + cabbage + chestnuts | Beets + creme fraiche + cucumber + horseradish | Chives + leeks + lemons | Cucumber + dill | Cucumber + balsamic vinegar |  Lemon juice + dijon mustard | Miso + tomato + white wine |  Ginger + lemongrass | Herbs + white wine | Onions + tomatoes

  • Tuna
  • Salmon
  • Cod
  • Oysters
  • Sardines
  • Anchovies
  • Catfish
  • Trout
  • Halibut
  • Mackerel
  • Mahi-Mahi
  • Bass
  • Haddock
  • Talipia
  • Clams
  • Mussels
  • Crab
  • Lobster
  • Scallops
  • Shrimp

Pork

25g Protein per 100g

Best flavours to pair with pork 

Allspice + nutmeg | Mustard | bacon + mustard + sauerkraut | Chile peppers + cilantro + garlic + lime | Cinnamon + star anise | Coriander + soy sauce | Cloves + garlic + lemon | Cream + thyme | Curry powder + garlic + yogurt | Fennel + garlic | Port + rosemary

  • Bacon
  • Ground Pork
  • Sausage
  • Pork Rinds
  • Tenderloins
  • Pork Loin
  • Ham
  • Pork Chops
  • Prosciutto

Organ Meats

  • Heart
  • Liver
  • Kidney
  • Tongue
  • Brain
  • Sweet Breads
  • Tripe

Other

  • Bison
  • Goat
  • Lamb
  • Salami
  • Deli Meats
  • Bone Broth

Leafy Greens

Best flavours to pair with leafy greens

Any protein, especially bacon | Cheese | Chilli | Vinegar (all types) | Olive Oil | Bacon + onions | Garlic + olive oil + prosciutto | Bacon + garlic + walnuts | Chives + goats cheese + mascarpone | Cumin + garlic + lemon + yogurt | Fennel + parmesan cheese + mushrooms + balsamic vinegar | Feta cheese + lemon juice + oregano | Garlic + mushrooms

  • Spinach
  • Arugula
  • Swiss Chard
  • Romaine Lettuce
  • Iceberg Lettuce
  • Other types of lettuce
  • Dandelion Greens
  • Watercress
  • Beet Greens
  • Endive
  • Bok Choy
  • Kale

Cruciferous Vegetables

Best flavours to pair with cruciferous vegetables

Anchovies + capers + red pepper + garlic + olives | Lemon + garlic + olive oil | Garlic + tarragon | Garlic + oregano | Bacon + garlic + apple cider vinegar | Bacon + onions |  Cream + nutmeg | Lemon juice + thyme

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels Sprouts
  • Collard Greens

Other Produce

  • Avocados
  • Coconut
  • Mushrooms
  • Zucchini
  • Asparagus
  • Green Beans
  • Broccolini
  • Cucumbers
  • Leeks
  • Okera
  • Eggplant
  • Artichokes
  • Sprouts
  • Lemons
  • Limes
  • Peppers*
  • Tomatoes*
  • Berries*

*If strict keto, limit to 1 serving per day due to carbohydrate content

Fats and Oils

  • Ghee
  • Coconut Oil
  • MCT oil*
  • MCT Powder*
  • Olive Oil
  • Macadamia Nut Oil
  • Avocado Oil
  • Bacon Grease
  • Duck Fat
  • Coconut Butter
  • Tallow
  • Lard
  • Cocoa Butter

*do not cook with MCT Oils

Nuts and Seeds

Limit these to 3-4 servings per week due to their carbohydrate content and lectin content

  • Almonds
  • Macadamias
  • Hazelnuts
  • Hemp Hearts
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Walnuts
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flaxseeds
  • Chia Seeds
  • Almond Butter

Condiments

  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Yellow Mustard
  • Brown Mustard
  • Coconut Aminos
  • Sugar-Free Ketchup
  • Mayonnaise (homemade https://www.fatforweightloss.com.au/keto-mayonnaise/ or 100% avocado oil or olive oil)
  • Horseradish
  • Hot Sauces
  • Lemon Juice
  • Tahini (sesame seed paste)
  • Vanilla Extract

Drinks

  • Water
  • Unsweetened Tea or Coffee
  • Sparkling Water
  • Unsweetened Coconut Milk or Almond Milk
  • Bone Broth
  • Keto Coffee*
  • Kombucha**
  • Stevia Sweetened Softdrinks**

*Adding additional fats in keto coffee isn’t necessary during extended keto dieting, however, is beneficial for beginners.

**Avoid drinks sweetened with any type of sugar or artificial sweeteners as they can potentially damage your gut health

Herbs and Spices

  • Salt
  • Pepper
  • Cinnamon
  • Turmeric
  • Ginger
  • Cayenne Pepper
  • Cumin
  • Cilantro
  • Basil
  • Thyme
  • Sage
  • Bay Leaf
  • Oregano
  • All Spice
  • Nutmeg
  • Dill
  • Rosemary
  • Parsley
  • Chives
  • Chili Powder
  • Saffron
  • Cardamom
  • Paprika

Dairy 

Not everyone tolerates dairy well and is more often than not the reason why many weight loss stalls occur. 

Dairy often contains high amounts of sugar, particularly lactose, but also contains a protein called casein which is often undigested because some individuals don’t possess the enzymes to break it down.

Pasteurization in dairy often kills all the beneficial bacteria and enzymes required to digest dairy, and homogenization forces at through tiny screens which breaks the fat particles into smaller more damaging oxidised versions of otherwise stable and beneficial saturated fats.

What about grass fed, organic dairy?

Grass-Fed dairy that doesn’t contain any added hormones and has eaten organic food is okay in small amounts on your keto diet menu. It contains more omega 3 fats and more butyric acid so it’s better for you.

Tips with Dairy:

  • Get unhomogenized 
  • Get unpasteurized or raw
  • Look for Grass-Fed
  • Go Full Fat
  • Try to get locally sourced

Don’t Get

  • Commercial Dairy (i.e. mixed with canola oil, or “spreadable”)
  • Processed cheese of any kind (like cheese slices or string cheese)

Dairy Sources

  • Ghee
  • Butter
  • Cream
  • Hard Cheeses
  • Soft Cheeses
  • Yogurt*

*don’t get anything over 5g carbs per serving

Other Helpful Keto Shopping List Resources

  • Complete Guide To Keto
  • Keto Diet Macro Calculator

Click Here To Get The Free Keto Shopping List PDF

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    Keto Cobb Salad

About FatForWeightLoss

Hi! I’m Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook

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  1. Kerri says

    Posted on 10 March 2022 at 5:07 am

    I want to say, Thank you! I met you through your cookbook “easy Keto Meal Prep.” I am a planner and have been meal prepping for several years now. I would get frustrated with how much time it would take me to pick recipes that fit into my macros, organize all of the ingredients, and then spend an entire day meal prepping. This book makes it so simple. I am not spending a ton of money on groceries, and I end up with six days worth of meals.

    The only question I have is I am not able to eat avocados. What do you recommend as a replacement?

    Reply
    • FatForWeightLoss says

      Posted on 8 April 2022 at 10:13 am

      Hi Kerri! Thanks for your response 🙂

      Avocado can be replaced with dairy (i.e. sour cream or cheese) or even coconut cream. Depends what recipe I guess?

      Reply
  2. Randall Rushing says

    Posted on 6 May 2021 at 2:13 am

    Good morning! I have tried different ideas from different companies that tells me how to do Keto. My issue is I don’t know which veggies has too much sugar. I’m diabetic T2. I just can’t seem to get the weight off and be on a normal blood sugar rating. How do I know which is going to help me?

    Reply
    • Kayleen Pearson says

      Posted on 28 September 2022 at 9:06 pm

      I want to start my new keto life style, but I lived on toast for breakfast, sandwiches for lunch and Toast for supper. The thought of not eating bread makes me want to have my fill before I start changing my life style then I find an excuse to start next week. I need to incorporate some sore of bread in my life style or keto will never work. Any suggestions.
      From a person who lived on bread as a staple diet.

      Reply
  3. Mish says

    Posted on 8 August 2020 at 12:40 pm

    This is my 2nd full week of keto and I was going crazy because I’m a super snacker and I am tired of snacking on meat, cheese or veggies … I love my crackers, bread and cookies!!!! I was skeptical of this recipe but as I am fully committed I gave it a try and I also ordered Xanthan Gun to make the oven variety. The only downside is the recipes is one cookie at a time but it’s not biggie to multiply accordingly for the batch you want. I made two cookies to give it a try ….. I am thoroughly impressed and this will help my cookie snack cravings for sure. Delicious! I’m going to go make more now
    🙂

    Reply
    • Cyndi says

      Posted on 15 August 2020 at 10:57 am

      Mish, which recipe was that that you’re referring to? TIA

      Reply
  4. Teresa says

    Posted on 5 August 2020 at 8:10 pm

    How about sweet potatoes?

    Reply
  5. Jason Earl says

    Posted on 15 April 2020 at 6:45 pm

    Your recipes are amazing! Thanks

    Reply
    • FatForWeightLoss says

      Posted on 16 April 2020 at 2:32 pm

      Thank you so much Jason!

      Reply
  6. Jesus Garcia says

    Posted on 27 February 2020 at 7:51 am

    I’m 13 years old I currently weight 102 pounds I was 160 pounds I really didn’t like my body back then so at first I started just to eat chicken salad and that’s all I ate and then I switched to eating just fruit but then my weight loss stalled so then for some random reason all I ate was trail mix but without the m&m. I’m currently just eating once a day I’m doing keto but I’m scared that if I eat more I’m going to gain weight and look like I used to. So right now all I eat is 2.50 oz of chicken with 2 slices of avacado and that’s all I will eat please help I don’t know what to do anymore

    Reply
    • FatForWeightLoss says

      Posted on 3 March 2020 at 4:16 pm

      You can contact me directly via my “contact me” section, I’m more than happy to help you 🙂

      Reply
  7. Alicia says

    Posted on 4 February 2020 at 7:02 am

    I am allergic to coconut so I have a really hard time with keto but I need to stay as low carb as possible. What can I use instead of coconut oil?

    Reply
    • FatForWeightLoss says

      Posted on 12 February 2020 at 1:15 pm

      Olive oil or butter 🙂

      Reply
  8. Ulla Cisco says

    Posted on 26 January 2020 at 1:09 am

    Hello Aaron,
    My husband is a Type 1 diabetic on on insulin and has a LOT of weight to loose. My understanding is that keto is not good for Type 1 because it is impossible to stay IN ketosis. What is your opinion on this subject? Could there be some benefit and if so, how do we go about it. I will also join him, as I am also overweight and see this as a smart thing to do.
    We are both 59 and do have good bloodwork.
    Thank you so much in advance and looking very forward to your opinion.
    Ulla

    Reply
    • FatForWeightLoss says

      Posted on 28 January 2020 at 11:16 am

      There is a Facebook group called Type 1 Grit, which is focused on Type 1 and keto. hope this helps.

      Reply

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