Printable Ketology Grocery Essentials List

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

Looking for a keto grocery list? Starting on a ketogenic lifestyle can seem overwhelming and initially, can sound expensive – especially when much of what we hear is that we must buy “pasture raised” or “grass fed” products. While yes, there are health and science benefits to upgrading to the purer forms of food when possible, it’s perfectly healthy and acceptable to get your meat, eggs and other products at the price point that is best for you. Switching to a ketogenic lifestyle – even in baby steps and at any level – is better than the Standard American Diet.

At first, I was buying way too much stuff each week – proteins, cheese, nuts, oils, produce – to figure out my staples. While I switch up some items (fish, cheese, produce) week by week for recipe creation and experimenting, there are certain standbys that I make sure I always have on my keto shopping list – which allow me to make any keto-friendly meal or snack, anytime.

So, here’s my list of keto grocery essentials to get started on the ketogenic lifestyle successfully. I made it a printable checklist so you can take this keto grocery list with you to the store. Some of these are my favorites and you may not want things like Halloumi cheese or Branzino – but I’ll link the recipes so that may convince you to stock these regularly! You can save / print this checklist to take it with you to the market to make it simple to get started!

Ketology Keto Grocery Essentials


  • Eggs – preferably pasture-raised
  • Chicken Breasts and Thighs
  • Ground Beef (85% lean)
  • Salmon Fillets
  • Branzino (the whole fish – I eat one at least once a week)
  • Steak – we usually get Rib Eye or New York Strip
  • Bacon (I eat it sparingly, but we always have it in the fridge because everyone in the house loves it!)
  • Canned Tuna in Water


  • Avocados
  • Spinach
  • Kale (I prefer baby kale – it’s easier on my stomach)
  • Romaine lettuce
  • Zucchini
  • Brussels Sprouts
  • Cauliflower
  • Bell Peppers
  • Celery
  • Blueberries
  • Blackberries

Dairy Products:

  • Unsweetened Almond Milk
  • Heavy Cream
  • Full-Fat Cottage Cheese
  • Cream Cheese (full-fat)
  • Sour Cream or Creme Fraiche
  • Shredded Mozzarella
  • Halloumi Cheese
  • Your favorite cheese – just make sure they are NOT reduced fat or low fat. You want full-fat cheese (some of my favorites are havarti and monterey jack)

Dry / Jarred Items:

  • Almond Flour
  • Coconut Flour
  • Pecans
  • Macadamia Nuts
  • Chia Seeds
  • Sugar-Free Marinara Sauce (I like Rao’s)


  • Butter, preferably grass-fed (I prefer Kerry Gold)
  • Avocado Oil
  • Olive Oil
  • Coconut Oil
  • Avocado oil-based Mayonnaise


  • Granulated Swerve or Allulose (sweeteners)
  • Liquid Stevia
  • MCT Oil
  • No Sugar Added Chocolate (I like Lily’s or ChocZero)
  • Pork Rinds / Pork Rind Crumbs

Basically, with these essentials, I can keep myself happy and more than satisfied by conjuring up a variety of recipes, while adhering to a ketogenic lifestyle and reaping all the benefits.

In addition to this keto grocery list, in The Ketology Kitchen, I provide a complete shopping guide, over 50+ recipes and more to get you started on keto the right way. Download your copy today!

What are you kitchen essentials and staples in your diet and why? Let me know in the comments below!




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