Here is a complete keto shopping list that will help you as you walk around the grocery store, and give you a good idea on how to create a keto diet menu from simple good quality foods.
My time as a keto cook has taught me plenty of things, but possibly the most important knowledge I would like to pass on to you is the flavour pairings for particular foods.
Knowing you can have “beef” doesn’t really help unless you know you can pair that with garlic and ginger, or mushrooms and red wine to whip up easy keto meals that are super tasty and delicious.
Click Here To Get The Free Keto Shopping List PDF
Helpful Shortcuts
Keto Diet Menu List
Beef
25g protein per 100g | 15g fat per 100g
Best flavours to pair with beef
Garlic + ginger | Garlic + tomatoes | Mushrooms + red wine | Pepper + cabbage + garlic | Onions + Thyme | Arugula + parmesan cheese + balsamic vinegar | Mushrooms + watercress | Shallots + red wine | Chianti + lemon + salt
- Ground Beef
- Corned Beef
- Steak
- Roast Beef
- Prime Rib
- Veal
- Brisket
- Stew Meats
- Loin
- Baby Back Ribs
- Brisket
Poultry
25g Protein per 100g
Best flavours to pair with Poultry
Asparagus + ginger |Avocado + bacon + garlic + mayonnaise + tarragon | Basil + cinnamon | Mushrooms + rosemary | Cloves + rosemary + yogurt | Coconut + ginger | Coriander + cumin + garlic | Cream + Pepper | Cumin + garlic + lemon | Mustard + thyme | Garlic + pancetta + sage + thyme
- Chicken
- Quail
- Turkey
- Wild Game
- Eggs (7g protein per egg)
Seafood
30g Protein per 100g
Best flavours to pair with seafood
Horseradish + rosemary | Avocado + chile peppers | Bacon + cabbage + chestnuts | Beets + creme fraiche + cucumber + horseradish | Chives + leeks + lemons | Cucumber + dill | Cucumber + balsamic vinegar | Lemon juice + dijon mustard | Miso + tomato + white wine | Ginger + lemongrass | Herbs + white wine | Onions + tomatoes
- Tuna
- Salmon
- Cod
- Oysters
- Sardines
- Anchovies
- Catfish
- Trout
- Halibut
- Mackerel
- Mahi-Mahi
- Bass
- Haddock
- Talipia
- Clams
- Mussels
- Crab
- Lobster
- Scallops
- Shrimp
Pork
25g Protein per 100g
Best flavours to pair with pork
Allspice + nutmeg | Mustard | bacon + mustard + sauerkraut | Chile peppers + cilantro + garlic + lime | Cinnamon + star anise | Coriander + soy sauce | Cloves + garlic + lemon | Cream + thyme | Curry powder + garlic + yogurt | Fennel + garlic | Port + rosemary
- Bacon
- Ground Pork
- Sausage
- Pork Rinds
- Tenderloins
- Pork Loin
- Ham
- Pork Chops
- Prosciutto
Organ Meats
- Heart
- Liver
- Kidney
- Tongue
- Brain
- Sweet Breads
- Tripe
Other
- Bison
- Goat
- Lamb
- Salami
- Deli Meats
- Bone Broth
Leafy Greens
Best flavours to pair with leafy greens
Any protein, especially bacon | Cheese | Chilli | Vinegar (all types) | Olive Oil | Bacon + onions | Garlic + olive oil + prosciutto | Bacon + garlic + walnuts | Chives + goats cheese + mascarpone | Cumin + garlic + lemon + yogurt | Fennel + parmesan cheese + mushrooms + balsamic vinegar | Feta cheese + lemon juice + oregano | Garlic + mushrooms
- Spinach
- Arugula
- Swiss Chard
- Romaine Lettuce
- Iceberg Lettuce
- Other types of lettuce
- Dandelion Greens
- Watercress
- Beet Greens
- Endive
- Bok Choy
- Kale
Cruciferous Vegetables
Best flavours to pair with cruciferous vegetables
Anchovies + capers + red pepper + garlic + olives | Lemon + garlic + olive oil | Garlic + tarragon | Garlic + oregano | Bacon + garlic + apple cider vinegar | Bacon + onions | Cream + nutmeg | Lemon juice + thyme
- Broccoli
- Cauliflower
- Cabbage
- Brussels Sprouts
- Collard Greens
Other Produce
- Avocados
- Coconut
- Mushrooms
- Zucchini
- Asparagus
- Green Beans
- Broccolini
- Cucumbers
- Leeks
- Okera
- Eggplant
- Artichokes
- Sprouts
- Lemons
- Limes
- Peppers*
- Tomatoes*
- Berries*
*If strict keto, limit to 1 serving per day due to carbohydrate content
Fats and Oils
- Ghee
- Coconut Oil
- MCT oil*
- MCT Powder*
- Olive Oil
- Macadamia Nut Oil
- Avocado Oil
- Bacon Grease
- Duck Fat
- Coconut Butter
- Tallow
- Lard
- Cocoa Butter
*do not cook with MCT Oils
Nuts and Seeds
Limit these to 3-4 servings per week due to their carbohydrate content and lectin content
- Almonds
- Macadamias
- Hazelnuts
- Hemp Hearts
- Brazil Nuts
- Pecans
- Pistachios
- Walnuts
- Sunflower Seeds
- Pumpkin Seeds
- Flaxseeds
- Chia Seeds
- Almond Butter
Condiments
- Apple Cider Vinegar
- Balsamic Vinegar
- Yellow Mustard
- Brown Mustard
- Coconut Aminos
- Sugar-Free Ketchup
- Mayonnaise (homemade https://www.fatforweightloss.com.au/keto-mayonnaise/ or 100% avocado oil or olive oil)
- Horseradish
- Hot Sauces
- Lemon Juice
- Tahini (sesame seed paste)
- Vanilla Extract
Drinks
- Water
- Unsweetened Tea or Coffee
- Sparkling Water
- Unsweetened Coconut Milk or Almond Milk
- Bone Broth
- Keto Coffee*
- Kombucha**
- Stevia Sweetened Softdrinks**
*Adding additional fats in keto coffee isn’t necessary during extended keto dieting, however, is beneficial for beginners.
**Avoid drinks sweetened with any type of sugar or artificial sweeteners as they can potentially damage your gut health
Herbs and Spices
- Salt
- Pepper
- Cinnamon
- Turmeric
- Ginger
- Cayenne Pepper
- Cumin
- Cilantro
- Basil
- Thyme
- Sage
- Bay Leaf
- Oregano
- All Spice
- Nutmeg
- Dill
- Rosemary
- Parsley
- Chives
- Chili Powder
- Saffron
- Cardamom
- Paprika
Dairy
Not everyone tolerates dairy well and is more often than not the reason why many weight loss stalls occur.
Dairy often contains high amounts of sugar, particularly lactose, but also contains a protein called casein which is often undigested because some individuals don’t possess the enzymes to break it down.
Pasteurization in dairy often kills all the beneficial bacteria and enzymes required to digest dairy, and homogenization forces at through tiny screens which breaks the fat particles into smaller more damaging oxidised versions of otherwise stable and beneficial saturated fats.
What about grass fed, organic dairy?
Grass-Fed dairy that doesn’t contain any added hormones and has eaten organic food is okay in small amounts on your keto diet menu. It contains more omega 3 fats and more butyric acid so it’s better for you.
Tips with Dairy:
- Get unhomogenized
- Get unpasteurized or raw
- Look for Grass-Fed
- Go Full Fat
- Try to get locally sourced
Don’t Get
- Commercial Dairy (i.e. mixed with canola oil, or “spreadable”)
- Processed cheese of any kind (like cheese slices or string cheese)
Dairy Sources
- Ghee
- Butter
- Cream
- Hard Cheeses
- Soft Cheeses
- Yogurt*
*don’t get anything over 5g carbs per serving
Kerri says
I want to say, Thank you! I met you through your cookbook “easy Keto Meal Prep.” I am a planner and have been meal prepping for several years now. I would get frustrated with how much time it would take me to pick recipes that fit into my macros, organize all of the ingredients, and then spend an entire day meal prepping. This book makes it so simple. I am not spending a ton of money on groceries, and I end up with six days worth of meals.
The only question I have is I am not able to eat avocados. What do you recommend as a replacement?
FatForWeightLoss says
Hi Kerri! Thanks for your response 🙂
Avocado can be replaced with dairy (i.e. sour cream or cheese) or even coconut cream. Depends what recipe I guess?
Randall Rushing says
Good morning! I have tried different ideas from different companies that tells me how to do Keto. My issue is I don’t know which veggies has too much sugar. I’m diabetic T2. I just can’t seem to get the weight off and be on a normal blood sugar rating. How do I know which is going to help me?
Kayleen Pearson says
I want to start my new keto life style, but I lived on toast for breakfast, sandwiches for lunch and Toast for supper. The thought of not eating bread makes me want to have my fill before I start changing my life style then I find an excuse to start next week. I need to incorporate some sore of bread in my life style or keto will never work. Any suggestions.
From a person who lived on bread as a staple diet.
Mish says
This is my 2nd full week of keto and I was going crazy because I’m a super snacker and I am tired of snacking on meat, cheese or veggies … I love my crackers, bread and cookies!!!! I was skeptical of this recipe but as I am fully committed I gave it a try and I also ordered Xanthan Gun to make the oven variety. The only downside is the recipes is one cookie at a time but it’s not biggie to multiply accordingly for the batch you want. I made two cookies to give it a try ….. I am thoroughly impressed and this will help my cookie snack cravings for sure. Delicious! I’m going to go make more now
🙂
Cyndi says
Mish, which recipe was that that you’re referring to? TIA
Teresa says
How about sweet potatoes?
Jason Earl says
Your recipes are amazing! Thanks
FatForWeightLoss says
Thank you so much Jason!
Jesus Garcia says
I’m 13 years old I currently weight 102 pounds I was 160 pounds I really didn’t like my body back then so at first I started just to eat chicken salad and that’s all I ate and then I switched to eating just fruit but then my weight loss stalled so then for some random reason all I ate was trail mix but without the m&m. I’m currently just eating once a day I’m doing keto but I’m scared that if I eat more I’m going to gain weight and look like I used to. So right now all I eat is 2.50 oz of chicken with 2 slices of avacado and that’s all I will eat please help I don’t know what to do anymore
FatForWeightLoss says
You can contact me directly via my “contact me” section, I’m more than happy to help you 🙂
Alicia says
I am allergic to coconut so I have a really hard time with keto but I need to stay as low carb as possible. What can I use instead of coconut oil?
FatForWeightLoss says
Olive oil or butter 🙂
Ulla Cisco says
Hello Aaron,
My husband is a Type 1 diabetic on on insulin and has a LOT of weight to loose. My understanding is that keto is not good for Type 1 because it is impossible to stay IN ketosis. What is your opinion on this subject? Could there be some benefit and if so, how do we go about it. I will also join him, as I am also overweight and see this as a smart thing to do.
We are both 59 and do have good bloodwork.
Thank you so much in advance and looking very forward to your opinion.
Ulla
FatForWeightLoss says
There is a Facebook group called Type 1 Grit, which is focused on Type 1 and keto. hope this helps.