The Only Keto Shopping List You Need

Cooking and meal prepping are two major keys to success on the keto diet. For starters, cooking is the easiest way to make sure you know exactly what’s in your meals. And once you get the hang of eating keto, it’s also the best way to tailor your daily macros to your unique needs depending on your energy levels, weight loss/weight gain goals, and more. 

In this article, we’ll give you the rundown on the keto staples you should have in your kitchen at all times. 

While this is by no means an exhaustive keto shopping list, it’s a great starting point with ingredients you can mix and match to make dozens of different breakfast, lunch and dinner recipes. You may even be pleasantly surprised to find that you’re saving money each month since cooking at home is not only healthier but more affordable than dining out. 

Getting the Basics

Grab a paper and pen or the Notes app on your phone--you’re going to need to make a list. A successful keto shopping list isn’t cobbled together as you walk through the grocery store; it’s carefully planned in advance to set you and your household up for success. 

Stocking up on the basics means fewer opportunities to slip up on your diet because you’ll always have something on hand to eat--or at the very least, the ingredients you need to throw a meal together. 

The beauty of the keto diet is that it’s centered around some of the simplest foods, which makes shopping quite easy when you know what to look for. When in doubt, stick to the perimeter of the grocery store. That’s where grocers tend to stock the produce, protein and dairy products that will make up the bulk of your keto shopping list. 

Prepping Your Meals

Meal prep means something a little different for everyone. 

For some, it means a marathon cooking day on Sunday to prepare an entire week’s worth of meals in advance. For others, it simply means packing a few lunches and storing them in the fridge or bulk prepping one or two ingredients you plan to use throughout the week, like hard-boiled eggs or baked chicken breast. 

There’s no “right” way to meal prep, but there is a wrong way to do it, and that’s to set unrealistic expectations for yourself. If you’re new to the keto diet and have never meal prepped before, don’t suddenly decide you’re going to prep seven days of meals in one fell swoop. 

Instead, start small, prepping a few easy grab-and-go meals at a time. The keto blueberry muffins from our list of quick keto breakfast recipes are a good one to start with for breakfast, while the jerk shrimp and cauliflower rice from our meal planning post is ideal to prepare in advance for lunch or dinner. 

What You Should Have In Your Keto Shopping Basket

Produce

On the keto diet, not all produce is created equal. While some produce-section items like sweet potatoes, corn, apples, and bananas are high in nutrients, they’re also high in carbs and should be avoided by keto followers.

Instead, load your cart with low-carb vegetables and low-sugar fruits. Leafy greens like kale and spinach serve as an excellent base for salads and smoothies, while veggies like cauliflower and zucchini can do double duty impersonating non-keto foods like mashed potatoes and pasta. Dark berries like blueberries and blackberries are packed with antioxidants and add flavor to many dishes. 

Add these to your list:

• Spinach
• Kale
• Arugula
• Mushrooms
• Cauliflower
• Broccoli
• Zucchini
• Green and white onions
• Bell peppers
• Avocado
• Blueberries
• Raspberries
• Blackberries
• Tomato
• Lemon
• Lime
• Garlic

Protein

Most people need to ramp up their protein intake when starting the keto diet. This is a great opportunity to try new recipes and incorporate proteins where you might not normally use them. 

Quality matters, so aim for proteins like organic poultry and organic, grass-fed beef whenever possible. Look for seafood that’s wild-caught or sustainably farmed. 

Add these to your list:

• Chicken
• Turkey
• Beef/steak
• Pork 
• Bacon
• Wild salmon
• Tuna
• Shrimp
• Sardines

Dairy/Eggs

Eggs are a keto mainstay and one of the most versatile foods around. Boil a dozen and snack on them through the week, whip them and top them with veggies for a healthy morning omelet, or crack a soft-boiled one over zoodles for dinner. You can’t go wrong stocking up on eggs. 

You’ll need to be mindful of other dairy products since common items like cow’s milk and regular yogurt can be carb-heavy. Greek yogurt is a safe bet and works well in many recipes, while cottage cheese (in moderation) serves as a filling mid-morning snack.  

Add these to your list:

• Eggs
• Greek yogurt
• Cheese
• Butter
• Sour cream
• Heavy whipping cream
• Cottage cheese

Oils/Spices

The right seasonings can take a keto dish from ‘eh’ to ‘amazing!’ Cinnamon and vanilla extract takes the place of sugar for adding a touch of sweetness, while cumin and cayenne pepper bring dimension and heat. 

Oils rich in monounsaturated and polyunsaturated fats, like avocado and coconut oil, will become your best friends in the kitchen. They work well as a base for marinades and keto-friendly salad dressings as well as for cooking. 

Add these to your list:

• Salt 
• Pepper 
• Cinnamon
• Cumin
• Curry powder
• Cayenne pepper
• Extra virgin olive oil
• Coconut, avocado or MCT oil
• Apple cider, red wine or white vinegar
• Soy sauce
• Oyster sauce
• Mayo
• Ranch dressing
• Vanilla extract
• Stevia or keto-friendly sweetener of your choice

Pantry Goods

As with the other food groups, all-natural is best when it comes to stocking your pantry.  Most packaged foods like bagged granola and boxed cereal are loaded with hidden sugars that will seriously derail your diet. 

Opt for pantry items in their natural state (i.e. not made in a factory) like nuts, seeds, and olives. 

Add these to your list:

• Macadamia and Brazil nuts
• Walnuts
• Pecans
• Almonds
• Chia seeds
• Hemp seeds
• Nut butters
• Olives
• Low carb beef jerky
• Coffee
• Tea
• Chicken broth
• Almond or coconut flour

What to Make With Your Keto Shopping Basket

Try these beginner-friendly recipes with the ingredients from your keto shopping list. All of them can be customized according to your tastes and what you have on hand in your kitchen. 

Breakfast: Bacon, Egg and Cheese Breakfast Casserole (inspired by Perfect Keto)

Ingredients

• 6 slices of bacon
• 12 eggs
• 1½ cup shredded cheddar cheese
• ½ cup sour cream
• ½ cup heavy whipping cream
• Salt & pepper
• Avocado oil or extra virgin olive oil cooking spray
• ¼ cup chopped green onions
• ¼ cup chopped mushrooms

Instructions

1. Preheat oven to 350°F
2. Cook bacon on stovetop and chop into bite-sized pieces.
3. Crack eggs into a medium-sized bowl. Add 1 cup of the cheese, sour cream, whipping cream, salt, and pepper to taste. Mix vigorously until well combined. Gently mix in the green onions and mushrooms.
4. Coat a 9 x13 pan with cooking spray. Add the egg mixture to the pan. Top with the remaining cheese and chopped bacon.
5. Bake for 30-35 minutes or until the edges are golden brown and a toothpick inserted in the center comes out clean. 
6. Cool and enjoy.

Lunch: Keto Cobb Salad (inspired by Low Carb Maven)

Ingredients

• 1 egg, hard-boiled
• 2 oz. grilled chicken
• 2 slices bacon, cooked and crumbled
• 3 oz. arugula
• Your keto-friendly dressing of choice 
• 1 stalk green onion
• 1 oz. red bell pepper
• ½ avocado
• 1 oz. blue cheese, crumbled

Instructions

This is a recipe that lends itself to a little advance planning. For quick preparation, grill the chicken, fry the bacon and hard-boil the egg in advance. 

1. Add the arugula to a large bowl and toss with your favorite keto-friendly salad dressing to coat. Store-bought ranch dressing is a good low-carb option, as is a homemade vinaigrette or the classic oil and vinegar. 
2. Chop the green onion, red bell pepper, and avocado.
3. Peel and slice the egg.
4. Arrange all ingredients on top of your bed of lettuce and enjoy. 

Dinner: Thai Chicken Zoodles (inspired by Ruled.Me)

Ingredients

• ½ tsp. curry powder
• 4 oz. chicken thigh
• 1 tsp. soy sauce
• ½ tsp. oyster sauce
• ⅛ tsp. pepper
• 1 green onion stalk
• 1 zucchini
• 1 tbsp. butter
• 1 tbsp. coconut oil
• 1 clove garlic
• 1 egg
• 1 tsp. lime juice
• Red chilies, chopped (optional)
• Salt and pepper to taste

Instructions

1. Season the chicken with the curry powder and a dash of salt and pepper. Set aside.
2. Prepare the sauce by combining the soy sauce, oyster sauce, and ⅛ tsp pepper.
3. Chop the green onion and use a spiralizer to create about 4 ounces of zoodles from the zucchini. 
4. Melt the butter in a large frying pan or saucepan over medium heat. Fry the chicken until the outside is crispy brown and remove from heat (don’t worry if the inside is not completely cooked through). Chop into bite-sized pieces. 
5. To the same pan, add the coconut oil, green onions, and garlic. Saute until fragrant, about 2-3 minutes. 
6. In a separate bowl, gently whisk the egg with a fork. Add to the pan and scramble until slightly brown. 
7. Add the zoodles and sauce to the pan and mix well, coating the zoodles in the sauce. Saute until sauce is reduced and zoodles are tender.  
8. Add in the chicken and saute until all pieces are cooked through.
9. Remove from heat and squeeze lime juice over top. Add chopped red chilies for additional heat if desired. Serve while hot. 

About Left Coast Performance

Left Coast Performance is here to help you find lasting success on the keto diet. We offer a high-quality selection of keto-friendly products like collagen, supplements, protein powder and more to support your diet and lifestyle. All of our products are made from clean label ingredients with no artificial flavors, coloring or fillers. All orders come with free shipping and no-risk money-back guarantee. 

Want more keto-friendly recipes, snacks and lifestyle tips? Be sure to check out the Left Coast blog and follow us on Instagram. Learn more about us and shop our selection of products at www.leftcoastperformance.com.