Keto Diet Shopping List | Low-Carb Simplified

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Keto Diet Staples

There are plenty of keto diet shopping lists circulating the internet, but this one is consists of the absolute bare bones to get you started on your keto diet. When a diet is simple, it's easier to stick to. We also show you what we like to buy at various different grocery stores and give you our opinion on which items are essential, and which are just nice to have. Grab a pen and paper!

Shopping for Fats


Coconut Oil


Nice to Have

Olive Oil



The Fancy Stuff

Tallow or Lard

Avocado Oil

Sesame Oil

Shopping for Protein



Ground Beef


Chicken Thighs + Legs

Nice to Have

Canned Fish

Smoked Meats

The Fancy Stuff


Wild Game


Shopping for Produce


Leafy Greens




Nice to Have


Cucumber + Zucchini

The Fancy Stuff



Brussels Sprouts

Shopping for Nuts & Dairy



Heavy Cream


Nice to Have


Macadamia Nuts

Chia Seeds

The Fancy Stuff

Nut Flours

Brazil Nuts

Flax Seed

A Full Keto Day of Eating

Now that you have all your grocery items, it's time to plan your meals for the week so you have an idea of how much to buy. Here is an example of a typical day of keto meals using our keto diet shopping list.

Keto Diet Shopping with KetoConnect 

We like different grocery stores for various reasons. Some have specialty keto products, while others have amazing deals on the essentials. Find your favorite grocery store below and find out what we like to buy from there. 

Costco Keto Shopping List

  • Meat - Good price! 
  • Comté Cheese - We like to eat raw cheese for its higher nutritional content.
  • Smoked Salmon - High in Omega-3 fatty acids. 
  • Kiolbassa Smoke Sausage - A quick keto meal. 
  • Kerry Gold Butter - Good price for grass-fed butter at Costco! 
  • Almond Flour - Kirkland Brand is the cheapest option for this keto baking staple.
  • Ghee - Lactose-free and great for cooking. 
  • Sardines - High in Omega-3 fatty acids. 
  • Mayonnaise - Costco carries mayo made with avocado oil which is our favorite. 
  • Powdered Bone Broth - All the bone broth benefits for just $1 per packet.
  • Hemp Hearts  - Costco offers a good deal on this pricey product. 
  • Coconut Oil - We use this in a lot of our recipes.
  • Zip Fizz - We like this for pre-workout. 
  • Protein bars - Costco protein bars are keto friendly and cheaper than Quest bars.
  • Cheese Chips - Costco carries Moon Cheese and Cello Whisps, our favorite travel snacks.

Click here for more info on shopping keto at Costco.

Trader Joe's Keto Shopping List

  • Organic Frozen Spinach - Conventionally grown spinach is high in pesticides, so we go organic.
  • Columbus Hard Salami - Zero carb and great for snacking.
  • Green Dragon Hot Sauce - Megha's favorite.
  • Bacon Ends and Pieces - Great fat content.
  • Mahi Mahi Burgers - Only one carb per burger and delicious! 
  • Grass-fed frozen meats - The cheapest place to find grass-fed meat.
  • Nuts - Low prices! 
  • Aged Gouda Cheese - Trader Joe's has an amazing selection of specialty cheeses. 
  • Ciao Pepperoni - The best pepperoni we've ever had. 
  • Pre-Cooked Grilled Chicken - Great for tossing into salads. 
  • Sunflower Seed Butter - The best alternative to nut butters and perfect for fat bombs.
  • Extra Virgin Olive Oil - High quality olive oil. 
  • Pre-Cooked Pork belly - Delicious and easy to make. Just heat it up and serve. 

Click here for more info on what NOT to buy at Trader Joe's 

Whole Foods Keto Shopping List

  • Grass-fed Marrow Bones - Great for making bone broth.
  • Frozen Fish - We love the Atlantic Salmon fillets with skin on.
  • Farmhouse Culture Gut Shots - Each shot contains 100 billion probiotics and 1g of carbs.
  • Kelp Noodles - Crunchy keto noodles for asian style salads.
  • Sunja's Kimchi - Our favorite brand of kimchi.
  • Organic Chicken Liver - High in vitamin A and other nutrients.
  • Primal Kitchen Mayonnaise - Made with avocado oil, not refined vegetable oils.
  • Marinara Sauce - Victoria Vegan and Rao's Sauces are both low-carb and tasty.
  • Zevia - We drink these all the time. Sugar-free and no artificial colors. 
  • Vega Sport Hydrator - A great keto electrolyte supplement.
  • Click here for more info on what NOT to buy at Whole Foods. 

Sprouts Keto Shopping List

  • Keto Yogurt - Kite Hill is a great low-carb brand of yogurt. 
  • Meat Sticks - Nick's Sticks are a delicious movie snack.
  • Low-Carb Maple Syrup - Walden Farms is our favorite topping for keto pancakes.
  • Keto Baking Supplies - Great deals on chocolate chips, flours, and sweeteners. 
  • Salad Dressing - Sprouts carries dressings made with avocado oil, which is all we use.
  • Low-Carb Chips - We love Quest Chips as a late-night snack or for munching on the road.
  • Bacon Bits - The Epic Brand bacon bits are delicious and high quality.
  • Keto-Friendly Chocolate bars - Our favorite is Lily's! 
  • Sugar-Free Bacon and Sausage - This can be hard to find, but Sprouts carries some good options.
  • Click here for more info on what NOT to buy at Sprouts!

Publix Keto Shopping List

  • Panino Fingers - Cheese with meat wrapped around it. Need I say more?
  • Bagged mixed vegetables - They make dinner that much easier.
  • Whipped Cream - Great for when we're in a pinch and need whipped cream.
  • Little Chorizo Sausages - The brand is called Quijote Chorizos Caseros and we love them as a movie snack.
  • Real Good Foods Products - Publix carries keto-friendly frozen foods like pizza and enchiladas.
  • Low-Carb Ice Cream - Their best keto option is Enlightened brand.

Click here for more info on shopping keto at Publix!

Walmart Shopping List

  • Duke's Sausages - Our favorite flavor is Original.
  • Large box of eggs - We go through a lot of eggs in our household.
  • Brie Cheese - One of the lowest carb cheeses.
  • Bags of shredded lettuce - Great for meal prepping salads.
  • Mac's Pork Rinds - Cheapest and tastiest. We like the barbecue flavor.
  • Coconut Milk - We love this for keto baking and cooking.
  • Adobo Peppers - Essential to our favorite mexican shredded chicken recipe.
  • Shrimp - High in protein and delicious in a bath of butter.
  • Chicken Thighs - We prefer thighs over breasts for the higher fat content.
  • Baker's Chocolate - Great for fat bombs, snacking, and baking.

Aldi Keto Shopping List

  • Babybel - These little cheese snacks are great for on-the-go keto.
  • Avocados - Our favorite fatty fruit.
  • Lemons - Great for cooking with chicken and fish.
  • Heavy Whipping Cream - An essential for many of our keto baking recipes! 
  • Flax Seed - The main ingredient in our Pumpkin Flax Crackers.
  • Broccoli and Cauliflower - Cheap, delicious, and good at soaking up butter.


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