A keto grocery list is a weekly shopping checklist: whole proteins, low-carb vegetables, full-fat dairy, nuts and seeds, and cooking fats, grouped by aisle so you can shop in one pass. It is different from a keto food list, which is a reference of what fits and how many carbs each food has. Use the food list to learn your options. Use this checklist to fill the cart.
The quantities below are an example for one adult eating most meals at home for a week. They are not a requirement or a prescription. Scale them to your appetite and household, and if you want the list built from a weekly menu, start with the keto meal planner.
How to use this checklist
- Plan your meals first, even loosely.
- Check the fridge, freezer and pantry, and cross off what you already have.
- Shop the perimeter (produce, meat, dairy) first, then the center aisles for pantry items.
- Read labels on sauces, dressings, deli meats and flavored products.
Produce aisle
| Item | Example for one adult per week |
|---|---|
| Leafy greens (spinach, romaine, mixed greens) | 2 large bags or clamshells |
| Broccoli or cauliflower | 2 heads or 2 lb florets |
| Zucchini or yellow squash | 3 to 4 |
| Cabbage | 1 small head |
| Bell peppers | 2 |
| Cucumber | 2 |
| Avocados | 3 to 4, mixed ripeness |
| Lemons or limes | 2 |
| Garlic and onion | 1 head garlic, 1 onion (used in small amounts) |
| Berries (optional) | 1 small container |
Leafy greens, broccoli, cauliflower, zucchini and cabbage are all low in net carbs per cup in USDA data. Look up any item on our carbs in pages before you shop.
Meat and seafood counter
| Item | Example for one adult per week (raw weight) |
|---|---|
| Chicken thighs or breast | 2 lb |
| Ground beef (80/20 or 85/15) | 1.5 to 2 lb |
| Salmon or another fish | 2 fillets |
| Pork chops or a pork shoulder piece | 1 to 1.5 lb |
| Bacon (optional) | 1 package |
Plan by raw weight but remember meat loses weight when cooked.
Dairy and eggs
| Item | Example for one adult per week |
|---|---|
| Eggs | 1 to 2 dozen |
| Block cheese (cheddar, mozzarella) | 8 to 16 oz |
| Butter | 1 lb (lasts longer than a week) |
| Heavy cream | 1 pint |
| Full-fat plain Greek yogurt or cottage cheese (optional) | 1 tub |
| Sour cream or cream cheese | 1 tub or block |
Choose plain versions. Flavored yogurts and some cottage cheese varieties have added sugar.
Deli and refrigerated
- Sliced deli meat (check labels for sugar and starch)
- Olives and pickles (check for sweet pickles, which have added sugar)
- Prepared guacamole (check serving size)
Pantry aisles
| Item | Notes |
|---|---|
| Olive oil, avocado oil | One bottle lasts several weeks |
| Canned tuna, salmon or chicken | 3 to 4 cans for quick lunches |
| Nuts (almonds, pecans, macadamias, walnuts) | 1 bag, portion by the ounce |
| Seeds (chia, flax, pumpkin) | 1 bag |
| Spices and dried herbs | Replace as needed |
| Mustard, hot sauce, mayonnaise | Check for added sugar |
| Broth or stock | 1 to 2 cartons |
| Coffee and tea | As needed |
Frozen aisle
- Frozen broccoli, cauliflower rice, spinach or green beans
- Frozen fish fillets or shrimp
- Frozen berries (optional, measure portions)
Frozen vegetables help when fresh produce would spoil before you use it.
Scaling for your household
| Household | Proteins and fresh vegetables | Pantry items |
|---|---|---|
| 1 adult | Use example amounts | One of each |
| 2 adults | About 2× | Usually one of each, replace sooner |
| 3 adults | About 3×, adjusted to appetites | Larger sizes may cost less per serving |
| 4 adults | About 4×, adjusted to appetites | Replace pantry items as needed |
These are starting points, not rules. After the first week, note what ran out early and what went to waste, then adjust.
Swaps for budget, taste and availability
| Instead of | Try |
|---|---|
| Salmon fillets | Canned salmon or frozen fish |
| Chicken breast | Chicken thighs or whole chicken |
| Fresh spinach that wilts | Frozen spinach |
| Pecans or macadamias | Almonds or sunflower seeds |
| Specialty keto bread | Lettuce wraps or skip the bread |
| Pre-shredded cheese | Block cheese you grate yourself |
| Bottled dressing with sugar | Olive oil, vinegar and salt |
For more ways to keep costs down, see our keto on a budget guide.
Quick printable checklist
Produce: greens, broccoli or cauliflower, zucchini, cabbage, peppers, cucumber, avocados, lemons, garlic
Meat: chicken, ground beef, fish, pork
Dairy: eggs, cheese, butter, cream, sour cream
Pantry: oils, canned fish, nuts, seeds, spices, mustard, mayo, broth
Frozen: vegetables, fish
To turn this list into a week of meals, use our keto meal planner, or see our keto meal prep guide for batch-cooking.