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 in my kitchen – which allow me to make any keto-friendly meal or snack, anytime.

So, here’s my list of keto kitchen essentials to get started on the ketogenic lifestyle successfully. Some of these are my favorites and you may not want things like Halloumi cheese or Branzino – but I’ll share recipes soon 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
  • Chicken Breasts
  • Ground Beef (15% fat, ideally)
  • Salmon
  • 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!)


  • Avocados
  • Spinach
  • Kale (I prefer baby kale – it’s easier on my stomach)
  • Romaine lettuce
  • Jalapenos (I love spice!)
  • Mushrooms
  • Zucchini
  • Cauliflower
  • Cherry Tomatoes
  • Red Bell Peppers

Dairy Products:

  • Cream Cheese
  • Shredded Mozzarella
  • Burrata
  • Heavy Cream
  • Goat Cheese
  • Sheep’s Milk Yogurt
  • Halloumi Cheese

Dry / Jarred Foods:

  • Pecans
  • Macadamia Nuts (sometimes)
  • Pork Rinds (my favorite snack right now)
  • Chia Seeds
  • No sugar added marinara sauce (I prefer Rao’s)

Fats and other essentials:

  • Butter (Kerry Gold is preferred)
  • Avocado oil-based mayo
  • Avocado oil-based salad dressing
  • Sparkling water (I am addicted to La Croix)
  • Liquid Stevia
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Toasted Sesame Oil

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.

I’ll be sharing tons of recipes on how to combine these essentials for your weekly meal plan and some fun things to add to your routine daily.

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