Keto Grocery Shopping List
1. Pantry Staples (Long Shelf Life)
Fats & Oils
[ ] Extra virgin olive oil
[ ] Avocado oil
[ ] Coconut oil
[ ] Ghee or clarified butter
[ ] MCT oil
Nuts & Seeds
[ ] Almonds, walnuts, pecans, macadamias
[ ] Chia seeds
[ ] Flaxseeds (ground for easier absorption)
[ ] Pumpkin seeds
[ ] Sunflower seeds
Nut & Seed Butters
[ ] Almond butter
[ ] Peanut butter (unsweetened)
[ ] Tahini
Flours & Baking Essentials
[ ] Almond flour
[ ] Coconut flour
[ ] Psyllium husk
[ ] Xanthan gum
[ ] Baking powder (ensure it’s aluminium-free)
[ ] Gelatin or agar-agar
Sweeteners
[ ] Stevia (liquid or powdered)
[ ] Erythritol
[ ] Monk fruit sweetener
Dried Herbs, Spices & Seasonings
[ ] Garlic powder
[ ] Onion powder
[ ] Paprika (smoked and sweet)
[ ] Italian herb mix
[ ] Turmeric
[ ] Cumin
[ ] Chili flakes
[ ] Cinnamon
[ ] Mustard (sugar-free)
[ ] Hot sauce (sugar-free)
Canned & Jarred Goods
[ ] Coconut milk (full-fat)
[ ] Coconut cream
[ ] Tomato paste (no added sugar)
[ ] Olives (black, green, or stuffed)
[ ] Pickles (dill, unsweetened)
[ ] Sauerkraut or kimchi (sugar-free)
Dried Low-Carb Foods
[ ] Shirataki noodles or konjac rice
[ ] Dehydrated zucchini or kale chips
Proteins
[ ] Canned tuna, salmon, or sardines (in olive oil or water)
[ ] Protein powders (keto-friendly, such as collagen or whey isolate)
Snacks
[ ] Pork rinds
[ ] Kale chips (store-bought or homemade)
[ ] Seaweed snacks
Other Essentials
[ ] Broths or stocks (bone broth is ideal)
[ ] Apple cider vinegar (with "the mother")
[ ] Soy sauce or tamari (low-sodium)
[ ] Coconut aminos
[ ] Unsweetened cocoa powder
[ ] Vinegars (red wine, white vinegar)
2. Freezer Essentials
Proteins
[ ] Grass-fed beef mince, steaks, or patties
[ ] Chicken thighs, breasts, or drumsticks
[ ] Wild-caught salmon, barramundi, or white fish
[ ] Pork chops or belly slices
[ ] Bacon (sugar-free)
[ ] Shrimp, prawns, or scallops
[ ] Sausages (check for hidden carbs)
[ ] Frozen lamb chops
[ ] Pre-portioned fish fillets (e.g., cod, tilapia)
Vegetables
[ ] Frozen spinach
[ ] Cauliflower rice
[ ] Broccoli florets
[ ] Zucchini noodles (spiralised or plain chunks)
[ ] Green beans
[ ] Frozen stir-fry vegetable blends (without starchy veggies)
[ ] Frozen avocado chunks
[ ] Frozen cauliflower mash
Fruits
[ ] Mixed berries (strawberries, raspberries, blueberries – use sparingly)
3. Buy Fresh on Meal Prep Week
Vegetables
[ ] Baby spinach
[ ] Kale
[ ] Mixed salad greens
[ ] Avocado
[ ] Asparagus
[ ] Mushrooms
[ ] Zucchini
[ ] Capsicum
[ ] Cucumber
[ ] Broccolini
[ ] Cabbage
[ ] Brussels sprouts
Fruits (Limited)
[ ] Lemons
[ ] Limes
[ ] Raspberries
[ ] Strawberries
[ ] Blackberries
[ ] Rhubarb
Dairy & Alternatives
[ ] Eggs (free-range or pasture-raised)
[ ] Full-fat cream
[ ] Unsweetened almond or coconut milk
[ ] Cheese (cheddar, parmesan, cream cheese, or goat cheese)
[ ] Sour cream
[ ] Mascarpone
[ ] Greek yoghurt (unsweetened, full-fat)
Proteins
[ ] Fresh salmon or white fish fillets
[ ] Chicken (whole or portions)
[ ] Grass-fed beef or lamb cuts
Meal Building Guide: Protein + Sides + Base/Sauce
-
Choose Your Protein
- Examples: Grilled chicken thighs, seared salmon, or pork belly.
-
Add a Low-Carb Side
- Examples: Cauliflower rice, roasted zucchini, or sautéed kale.
-
Create a Base or Sauce
- Creamy: Garlic cream sauce (cream, garlic, parmesan).
- Fresh: Chimichurri (parsley, garlic, olive oil, lemon).
- Rich: Mushroom gravy (sautéed mushrooms and cream).
Cooking Methods: Air Fryer & Saucepan
Air Fryer Example Meal
- Protein: Marinated chicken thighs (olive oil, paprika, garlic powder). Air fry at 180°C for 20 minutes.
- Side: Zucchini slices seasoned with olive oil and Italian herbs. Air fry at 180°C for 10 minutes.
- Sauce: Garlic cream sauce drizzled on top.
Saucepan Example Meal
- Protein: Sear salmon fillets in ghee for 4-5 minutes per side.
- Side: Sauté spinach with olive oil, garlic, and chili flakes.
- Sauce: Drizzle with lemon-butter sauce (melted butter, lemon juice, parsley).
Your Next Step
Stock up your pantry, freezer, and fresh essentials with this guide. Use the air fryer or saucepan to craft quick, flavourful keto meals effortlessly.