Keto Food Shopping List

The keto way of eating focuses on about 100 whole foods that are low in net carbs and free of harmful chemicals. In our experience, there is no single shopping list that works for every individual without modification. However, you can customize the suggestions below to your own food preferences and to fit your personal approach to cooking.

Start with Protein

Keto meals begin with protein. Look for the highest quality and most nutrient-dense options you can find. Whenever possible, source your protein from small local farms that follow regenerative agriculture practices. For budget-friendly options, place bulk orders, cook with ground meat, and ask your butcher for less common cuts. Here are some examples of protein sources: 

sources of protein for keto
 
- Beef (grass-fed and grass-finished)
- Eggs (from pasture-raised chickens)
- Fish & shellfish (wild-caught)
- Lamb (pasture-raised)
- Offal (organ meats)
- Pork (pasture-raised, including bacon & sausage)
- Poultry (pasture-raised)
- Wild game

 

Healthy Fats

Fat provides energy for your body. The safest dietary fats are ones that remain stable and do not oxidize with exposure to light and heat. Read labels carefully and avoid all industrially produced vegetable oils, including canola, corn, grapeseed, rapeseed, safflower, soybean, and sunflower. They cause inflammation in the body, which can interfere with weight loss and prevent the benefits of ketosis.

Cooking Oils

  • Animal fats from grass-fed/pastured sources - avoid fats from conventionally raised, grain-fed animals
  • Butter or ghee (clarified butter)
  • Lard (pork fat)
  • Schmalz (chicken fat)
  • Tallow (beef fat)
  • Avocado oil (cold-pressed)
  • Coconut oil (cold-pressed)
  • Macadamia nut oil (cold-pressed)
  • MCT oil (derived from coconut oil, C8 is better than C10)
  • Olive oil (fresh, extra-virgin, cold-pressed; avoid blended or flavored)
  • Walnut oil (cold-pressed)

Nuts & Seeds

  • Almonds (almond butter)
  • Brazil nuts
  • Coconut
  • Macadamias
  • Pecans
  • Pumpkin seed kernels (pepitas)
  • Sesame seeds (tahini)
  • Sunflower seeds (sunbutter)
  • Walnuts
  • Note, cashews and peanuts are legumes, which contain moderate amounts of net carbs.

Dairy

  • Cheese (preferably raw and from grass-fed sources)
  • Cream cheese (full-fat, unsweetened)
  • Cottage cheese (full-fat)
  • Greek yogurt (whole milk, plain - contains moderate NCs)
  • Heavy whipping cream (avoid emulsifiers: carrageenan, gellan gum, polysorbate 80)
  • Sour cream (full-fat)

Carbohydrates

Fun fact: The human body does not need any dietary carbohydrates to thrive. Your body can make the glucose it needs! With the keto way of eating, most carbs come from leafy green or cruciferous vegetables and small amounts of low-carb fruits, such as avocado, tomato, and berries.

Low Carb Vegetables 

  • Brassicas: broccoli, Brussels sprouts, cabbage, cauliflower
  • Herbs: basil, cilantro, oregano, parsley, sage, thyme
  • Leafy greens: arugula, chard, collards, kale, lettuce, spinach
  • Mushrooms
  • Nightshades: bell pepper, eggplant, tomato
  • Stems: asparagus, celery
  • Roots & bulbs: radishes, scallions, turnips
  • Zucchini

 Low Carb Fruits

  • Avocado
  • Berries: blackberries, raspberries, strawberries, wild blueberries
  • Cherry tomatoes
  • Kiwi
  • Lemon & lime

    Keto-friendly Drinks

    • Bone broth
    • Coffee
    • Green & herbal tea
    • Nut milks, unsweetened (almond, macadamia)
    • Sparkling water (flavored is ok, but unsweetened)
    • Water with lemon

      Keto Condiments & Seasonings

      • High-quality sea salt
      • Variety of ground spices, such as cinnamon, cumin, garlic, onion, paprika, turmeric
      • Tamari-style soy sauce (gluten free), Asian fish sauce, or coconut aminos for umami flavor
      • Pickles & relish (dye-free, sugar-free)
      • Mustard (most is keto-friendly)
      • Ketchup & BBQ sauce (sweetened with stevia or erythritol)
      • Mayonnaise (100% avocado oil or olive oil base, no soybean or canola)

      Low Carb Baking

      Grain-free Flours

      • Blanched almond flour
      • Coconut flour
      • Flaxseed meal
      • Whey protein isolate
      • Raw cacao powder (unsweetened)

      Alternative Sweeteners

      • Allulose
      • Erythritol
      • Liquid Stevia
      • Monkfruit extract (usually blended with erythritol)
      • Xylitol
      • Note, warm spices add a hint of sweetness without any side effects. Try cardamom, cinnamon, cloves, ground ginger, vanilla.

        Electrolytes

        The body needs these minerals to regulate its metabolism. In the transition to ketosis, electrolytes get flushed out along with retained water. Recommended amounts to supplement per day, for at least two weeks:

        • Sodium (5g)
        • Potassium (1g)
        • Magnesium malate or glycinate (400mg)

        Several brands offer all-in-one supplements for keto, including Keto Vitals, LMNT, Redmond ReLyte, and Ultima Replenisher.

        Senza Sodium Explainer Senza Potassium Explainer Senza Magnesium Explainer

        Is this keto?

        Any time you are curious about a food, log a serving to your journal to check its nutrition and whether it fits your macros for the day. If the net carbs are low, it's a good choice. You can always delete the record if you decide not to eat the food.

        Another handy tip: Use the Recipe Box at the top of your Senza Feed and search for a food ingredient with the "Top100" as the blog name. If it comes up, it's a recommended keto-friendly food.

        More Resources

        Visit the following pages for more help getting started with the Senza: Keto & Fasting app: