FOOD

Keto Shopping List: Groceries, Products & More

January 28th, 2020

Pop quiz: What’s on your keto diet menu plan? If you can’t rattle off all the specifics yet (besides basic categories like healthy fat and lean protein), stick with us. We know you’re pumped to get started with a keto diet—so we’ve got your keto shopping list, plus seven all-star recipes that’ll put your must-have ingredients to good use all week.

How to Shop for a Keto Diet

When making a shopping list for a keto diet, there are a handful of categories to focus on such as proteins, healthy fats, nuts and seeds, and condiments. Focus on these buckets and you’ll be good to go. We’re sharing our favorite product recommendations below, but you can also head to our Ketogenic Diet page to find even more products to love. (It’s basically like having your own keto grocery store.)

Here’s a tip: Be sure to fill your water glass to the brim and stay hydrated. Since a keto diet doesn’t include as much fiber, constipation is a potential side effect but extra fluids can help move things along. Without further ado, here’s what you need to build a keto meal plan and shopping list.

How to Shop for Keto at the Grocery Store

You’ve probably heard the advice about sticking to the perimeter of a supermarket where the fresh produce, proteins, and dairy items are stocked. When it comes to how to go keto grocery shopping, this advice still stands. Much of what works for keto—chicken or beef, vegetables, and eggs—are found on the edges of a market. Exceptions include certain condiments, nuts and seeds, and shelf-stable healthy fats like EVOO or coconut oil. Our recommendation? Shop ThriveMarket.com and save yourself a trip!

Best Keto Grocery List

Ever asked yourself: “What can I eat on a ketogenic diet?” Wonder no more! We’re listing everything from condiments to veggies, plus all the proteins worth stocking up on.

Best Keto-Friendly Proteins

We all know protein helps us feel full. When you’re following a keto diet, it’s especially important to eat the right amount of this essential nutrient and keep snacking between meals to a minimum.

  • Grass-fed beef
  • Free-range chicken
  • Eggs
  • Shellfish (clams, oysters, lobster, and mussels)
  • Pastured pork
  • Lamb
  • Duck
  • Sustainable seafood (halibut, salmon, trout, tuna, and mahi mahi)
  • Organ meats (liver, tongue, and kidney)

Healthy Fats for a Keto Diet

Whenever possible, stick to saturated and monounsaturated fats or natural fats like:

Keto-Friendly Nuts and Seeds

Nuts and seeds are a great way to get your crunch on without throwing your body out of ketosis.

Ketogenic Condiments

You can still jazz up a meal with a squirt, smear, or spread of something savory. Here are the best ketogenic options.

Vegetables

Stick to non-starchy veggies, especially the green and leafy variety.

  • Asparagus
  • Bok choy
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Endive
  • Green beans
  • Romaine lettuce
  • Spinach
  • Swiss chard
  • Zucchini

Dairy Products

Dairy is one of the ways you can add extra fat to a meal.

  • Cottage cheese
  • Greek-style yogurt
  • Hard cheese (aged cheddar, Parmesan, feta)
  • Mascarpone
  • Soft cheeses (brie, colby, mozzarella)

Spices & Herbs

When it comes to spices and herbs, there are no restrictions—so go wild to add extra flavor to your recipes.


5 Top Keto Products

Almost 700 keto-friendly products are stocked on our digital shelves, and these are some of the most-loved picks, according to our members.

Thrive Market Organic Extra Virgin Olive Oil

For a dose of healthy fat, reach for our Greek-grown EVOO. Use it to make your own salad dressings, or drizzle it over grilled meats for a grassy finish.

Great Lakes Gelatin Collagen Hydrolysate

Great Lakes makes it easy to enjoy a daily boost of collagen. This gelatin is ready to add to recipes like smoothies, soups, or even a warm beverage.

Primal Kitchen Avocado Oil Mayo

With more than 2,000 reviews, Primal Kitchen’s avocado oil mayo is a cult favorite. This spread is made from wholesome ingredients such as organic eggs, vinegar, sea salt, and rosemary extract.

Thrive Market Keto Noodles

It’s easy to get your pasta fix with our ketogenic noodles. Popular in Asian cuisine, shirataki noodles soak up the rich flavor of the sauce they’re paired with. Bonus: they’re already cooked—just toss ‘em into curries or bolognese.

Thrive Market Build Your Own Premium Meat and Seafood Box

When you fill your freezer with keto-friendly proteins, you’re halfway to dinner. Our customizable box makes it easy to choose your favorite cuts.


7-Day Keto Diet Menu

Here’s a new recipe for every day of the week. It’s a combination of breakfast, lunch, and dinner options so you can mix and match to discover what you like best.

Keto Breakfast Casserole

Whether you’re cooking for a crowd or just want a fridge full of ready-made meals, this Whole30® and keto breakfast casserole delivers. (It’s also gluten-free, and paleo.) We recommend making the entire casserole the night before so all you have to do in the morning is slide it into the oven.

Coconut Creamed Spinach With Eggs

Eggs are always a smart breakfast choice, but they’re versatile enough to work for lunch or dinner too. This recipe cooks them in a skillet with rich coconut milk and lots of spinach.

Coconut creamed spinach and eggs

Keto Chicken Meatballs

We’re betting these Japanese-inspired chicken meatballs will be a hit at dinner time. Each bite is infused with scallions, bok choy, and ginger. Zucchini noodles make it a meal.

Roasted Salmon and Cauliflower Rice Bowl

When you’re following a ketogenic diet, cauliflower quickly becomes your kitchen BFF. Here, this brassica stands in for rice and pairs with roasted salmon rubbed with Middle Eastern spices.

Roasted salmon with cauliflower rice bowl

Keto Buffalo Chicken Dip

Depending on how many people you’re serving, this dish can double as a snack or light supper. Just shred a rotisserie chicken and toss it with a fast blender sauce before baking until bubbly.

Lamb Burgers With Pistachio Pesto

Straight from The Primal Kitchen Cookbook, ground lamb puts a spin on classic burgers, and pistachio pesto adds unexpected flavor to this summertime dish.

Mustard Roast Beef

Looking for the ketogenic version of your Sunday supper soul mate? Make this mustard roast beef. Most of the work gets done in the oven, and it feeds a crowd (or leaves plenty of leftovers).

Mustard Roast Beef

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Nicole GulottaNicole Gulotta is a writer, author, and tea enthusiast.

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