KETO SHOPPING LIST

Shopping list
for therapeutic carbohydrate restriction
Refrigerated, produce & freezer section

Fresh meats

• Beef – ground, steaks, ribs, or roast Chicken
• Duck
• Lamb
• Pork – ground, chops, ribs, or roast Tempeh with no starches added Tofu with no starches added Turkey
• Veal
• Venison or game

Seafood

• Crab
• Fish of all types Lobster Mussels Octopus Oysters Scallops Shrimp
• Squid

Dairy

(no added sugars or starches)

• Butter
• Cheeses, full-fat – all types Cottage cheese
• Cream cheese or mascarpone Eggs
• Cream, heavy or whipping Ricotta
• Sour cream or crème fraiche Yogurt, unsweetened Greek yogurt 

Deli counter

(no added sugars or starches)

• Bacon
• Chicken salad
• Chorizo
• Corned beef
• Egg salad
• Hotdogs
• Luncheon meats of all types Pancetta
• Pastrami
• Pepperoni
• Salami
• Sausage
• Soppresetto
• Tuna salad

Other

• Avocados
• Fresh herbs, such as cilantro, parsley, chives Garlic
• Lemons & limes
• Olives
• Salad dressings, full-fat
• (no added sugars or starches) Shirataki or konjac noodles

Vegetables

• Artichoke Asparagus
• Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Celery Cucumber Eggplant Fennel
• Green beans Greens of all types Jicama
• Leeks
• Lettuces of all types Mushrooms
• Okra
• Onions
• Peppers
• Pumpkin
• Radishes
• Rhubarb Shallots
• Snow peas Spinach
• Sprouts
• Squash
• Sugar snap peas Tomatillos Tomatoes Turnips Zucchini

Pantry & canned goods

Use this list to identify your favorite low-carb items. Check ingredients for added sugars and starches; check serving size and carb count (subtracting fiber from total carbs for net carbs) to stay within daily limits. Some of these items will need refrigeration after opening.

Canned or packaged meats & seafood

• Beef jerky or sticks (no added sugars or starches) Ham
• Pork rinds or chicharrons
• Anchovies
• Crab Salmon Sardines Tuna

Nuts & seeds

• Almonds
• Brazil nuts
• Chia seeds
• Flax seeds Hazelnuts Hemp seeds Macadamia nuts Peanuts
• Pecans
• Pili nuts Pumpkin seeds Sunflower seeds Walnuts

ats & oils

• Avocado Coconut oil Duck fat Ghee
• Lard
• Nut oils
• Olive oil
• Schmaltz (chicken fat) Sesame oil
• Tallow
• Vegetable oil (use limited amounts)

Beverages

• Club soda
• Coffee
• Tea
• Unsweetened flavored seltzers

Cooking & baking items

• Low-calorie sweeteners (your preference) Chocolate, dark (80% cocoa or more)
• Cocoa powder
• Flavorings and extracts
• Herbs and spices
• Psyllium husk powder
• Whey protein & other protein powders

Canned goods & condiments

(no added sugars or starches)

• Alfredo sauce Artichoke hearts Broth or bouillon Capers
• Cheese crisps (Parmesan, cheddar, etc.) Chipotle peppers
• Coconut milk
• Green chilies
• Hearts of palm Horseradish Hot sauces Mayonnaise Mushrooms Mustard
• Nut butters (no added sweeteners) Olives
• Pasta sauce
• Pesto
• Pickles & relish, dill or no-sugar added Roasted red peppers
• Salad dressings
• Salsa
• Sauerkraut
• Soy sauce, tamari, or coconut aminos Sun-dried tomatoes in oil (a little goes a long way)
• Tomatoes & tomato paste
• Vinegar