The Ultimate Keto Grocery List: What to Buy and What to Avoid

Let’s Make This Grocery Run Feel Less Overwhelming

If you’re standing in the middle of a grocery store with your brain fogged, your phone open to five different “keto food lists,” and zero clue what actually belongs in your cart… I’ve been there.

Starting keto can feel like learning a whole new language. Suddenly, foods you’ve eaten your whole life feel off-limits, and everything “healthy” seems to come with a plot twist.

So today, I’m walking you through what to actually buy, what to leave behind, and how to build a cart that supports ketosis without the stress.

Let’s take it one aisle at a time.

First: A Quick Refresher on What Keto Is

Before we go deep into the grocery list, here’s a quick reminder (in case you’re new or just need to hear it again):

Keto is a low-carb, high-fat, moderate-protein way of eating that helps shift your body into a fat-burning state called ketosis. To stay in ketosis, you’ll need to keep carbs low — usually under 20–50g of net carbs per day.

That means carbs from bread, rice, fruit, sugar, and starchy veggies need to be minimized — and real, whole, nourishing fats and proteins need to take center stage.

Let’s Start With the Basics: Proteins You Can Trust

Protein is where you’ll get strength, satisfaction, and stability on keto — but not all proteins are created equal.

✅ Keto-Friendly Protein Options:

• Beef and Steak – Choose fattier cuts like ribeye, chuck, and ground beef (80/20 or 85/15).
• Chicken and Turkey – Dark meat (like thighs and drumsticks) has more fat and is ideal.
• Pork – Go for pork chops, pork belly, or ground pork.
• Bacon and Sausage – Choose nitrate-free, sugar-free, uncured if possible.
• Eggs – The simplest, most versatile keto staple.
• Seafood – Fatty fish like salmon, sardines, mackerel, and trout are excellent.
• Shellfish – Shrimp, crab, mussels, oysters, squid.

A Note on Quality:

Organic, grass-fed, hormone-free options are ideal. But if they’re not in your budget — that’s okay. You don’t need perfection to make progress.

Healthy Fats: Your New Fuel Source

Fats on keto aren’t something to fear — they’re your main energy source now. And they’re key to keeping you full, focused, and feeling good.

✅ Healthy Fats to Load Up On:

• Butter & Ghee – Great for cooking or adding richness to meals.
• Olive Oil (Extra Virgin) – Use in salad dressings or drizzle on veggies.
• Avocados – Eat them whole, mash them into guac, or slice over eggs.
• Coconut Oil & MCT Oil – Boost ketones and support digestion.
• Lard & Tallow – Great for high-heat cooking (and very keto-friendly).
• Mayonnaise – Make sure it’s made with olive oil or avocado oil.

🧂 Avoid hydrogenated oils (margarine, canola blends, “vegetable oil” in processed food). These are harmful to your health and won’t support ketosis.

Low-Carb Veggies: Colorful, Crunchy, and Keto-Approved

You don’t need to go carnivore to stay in ketosis — veggies matter. They’re your best source of fiber, nutrients, and balance.

✅ Eat These Freely:

• Leafy greens – Spinach, kale, romaine, arugula
• Cruciferous veggies – Broccoli, cauliflower, cabbage, Brussels sprouts
• Other low-carb options – Zucchini, cucumber, celery, mushrooms, asparagus, bell peppers

🔸 Eat These in Small Amounts:

• Garlic, onions, leeks, tomatoes, pumpkin – Great flavor, but higher in natural sugars
• Carrots and beets – Use sparingly (these are more starchy than they seem)

Dairy on Keto: Yes, You Can Have It (Mostly)

Dairy is okay on keto for most people — if it doesn’t cause inflammation or cravings for you. The key is to choose full-fat, low-sugar options.

✅ Best Dairy Options:

• Cheeses – Cheddar, mozzarella, goat cheese, feta, brie, parmesan
• Creams – Heavy cream, sour cream, crème fraîche, mascarpone
• Yogurt – Look for plain, full-fat Greek yogurt (under 4g net carbs per serving)
• Butter – Always full-fat, ideally grass-fed

❌ Avoid:

• Low-fat or fat-free dairy
• Sweetened yogurt
• Processed cheese slices

Nuts and Seeds: A Great Snack, If You Don’t Overdo It

These are calorie-dense, so while they’re keto-friendly, it’s best to measure them out — not snack by the handful (we’ve all been there).

✅ Keto-Approved Nuts:

• Macadamia nuts (lowest in carbs)
• Pecans
• Walnuts
• Brazil nuts
• Hazelnuts
• Almonds (slightly higher in carbs)

✅ Seeds to Keep Around:

• Chia seeds
• Flaxseeds
• Pumpkin seeds (pepitas)
• Sunflower seeds

What About Fruit?

This part surprises a lot of people — most fruits are too high in sugar for keto. But a few options fit just fine in small amounts.

✅ Keto-Friendly Fruits:

• Avocado – A fruit, and probably your best keto friend
• Olives – Another fruit, great for snacking
• Berries – Strawberries, blackberries, raspberries, blueberries — just don’t overdo it
• Lemon & Lime – For flavoring water, dressings, or meats

Pantry Staples to Keep You Going

You don’t need a full pantry overhaul on day one, but stocking up on these basics makes life so much easier.

🧂 Keto Pantry Essentials:

• Coconut flour & almond flour – For low-carb baking
• Stevia, erythritol, monk fruit, Swerve – Keto sweeteners
• Bone broth or chicken broth – For sipping or soups
• Unsweetened cocoa powder – For dessert cravings
• Xanthan gum – Thickens sauces and soups without carbs
• Apple cider vinegar – Boosts digestion, adds flavor
• Pickles and sauerkraut – Adds tang and probiotics

Things to Avoid (Even If They Seem “Healthy”)

Some foods sound innocent but are loaded with carbs or hidden sugars. Always check labels.

❌ Skip These:

• Bread, pasta, rice, oats, corn
• Potatoes, sweet potatoes
• Beans and lentils
• Fruit juice, soda, sweetened teas
• Granola, cereal, crackers
• Most protein bars and shakes
• Low-fat anything (usually high in sugar)

🔍 Label Tip: Look at net carbs — that’s total carbs minus fiber. Most people aim for under 20–30g net carbs per day.

What About Snacks?

You don’t have to snack constantly on keto — in fact, many people feel full for longer — but having a few grab-and-go options helps.

✅ Keto Snack Ideas:

• Cheese sticks
• Hard-boiled eggs
• Olives or pickle spears
• Chia seed pudding
• Pepperoni or salami slices
• Nuts (in small portions)
• Celery with cream cheese or nut butter
• Keto chocolate (look for <3g net carbs per serving)

Grocery Shopping Tips from a Lazy Girl

Let’s be honest: shopping while hungry, overwhelmed, or rushed usually leads to bad decisions. Here’s how to keep it simple:

🛒 Before You Go:

• Make a meal plan for 3–4 days
• Write down a short list of meals
• Build your grocery list around those meals

💡 While You Shop:

• Stick to the outer edges of the store — that’s where the fresh food lives
• Don’t buy “keto” products unless you check the label
• If it doesn’t grow, graze, swim, or walk… maybe don’t put it in your cart

This Isn’t About Perfection — It’s About Momentum

You don’t have to be a nutrition expert to do keto. You don’t have to memorize macros, stress over every ingredient, or hit some idealized version of what “healthy” looks like.

You just need to start.

And the next time you’re in the store, I want you to remember:
You’re not just buying food — you’re building the next version of your health. And you’re allowed to take it one small, honest step at a time.

Want a Done-for-You Keto Grocery List?

To make it even easier, I’ve created a printable Keto Grocery List you can download, take to the store, and cross off as you go.

It’s part of my 28-Day Lazy Girl Keto Plan, which also includes:

• 4 weeks of real-food meal plans
• Grocery lists
• Simple prep tips
• Recipes that don’t stress you out

👉 [Get it here – just $6]