Keto: Shopping List, Recipes, Meal Plan, Benefits, and More

Medically Reviewed on 8/25/2022
Keto: Shopping List, Recipes, Meal Plan, Benefits, and More
Learn what to buy when grocery shopping on a keto diet as well as easy keto-friendly recipes

If you are starting a keto diet, knowing what to buy when grocery shopping is an important way to make sure you stick to the low-carb, moderate-protein, high-fat eating plan. The keto diet breaks down your macronutrient intake into the following proportions:

  • Fat: 70% of daily calories
  • Protein: 10%-25% of daily calories
  • Carbs: 5% or less of daily calories

The goal of the diet is to restrict carbs and achieve a state of ketosis, in which the body burns fat for fuel instead of carbs.

Learn what to buy when grocery shopping on a keto diet as well as easy keto-friendly recipes.

Keto shopping list

Before you start your grocery shopping, it’s a good idea to remove any tempting carb-heavy items in your fridge and pantry, such as processed foods, bread, grains, starchy vegetables, and high-calorie sweeteners.

Here is a grocery shopping list to follow for a keto diet.


  • Spinach
  • Romaine or leaf lettuce
  • Green cabbage
  • Red bell pepper
  • Mushrooms
  • Cherry tomatoes
  • Avocado
  • Green onions
  • White onion
  • Garlic
  • Limes


  • Eggs
  • Whole milk yogurt
  • Blue cheese
  • Cream cheese
  • Salted butter

Pantry items

  • Chicken broth
  • Coconut cream
  • Almond flour
  • Soy sauce
  • Vanilla extract
  • Cocoa powder
  • Monk fruit extract
  • Almond butter

Spices and oils

  • Salt
  • Pepper
  • Garlic powder
  • Ground ginger
  • Cinnamon
  • Coconut oil
  • Sesame oil
  • Avocado oil

6 easy and affordable keto recipes

1. Garlic butter mushrooms


  • 1 cup or 100 grams of mushrooms
  • 1 tbsp minced garlic
  • 1 tbsp butter
  • 1 tsp olive oil
  • 1 tsp fresh parsley and thyme
  • 1 tsp salt and pepper
  • 1 tsp white wine


  • Clean mushrooms with a moist paper towel to remove any dirt and trim stems if necessary.
  • Melt butter in a pan, add onion and cook for 2 minutes or until fragrant.
  • Add the mushrooms and cook for 5 minutes. Stir until the liquid evaporates.
  • Stir in minced garlic, parsley, and thyme.
  • Add a splash of white wine and stir constantly to deglaze the pan.
  • Top with parsley and fresh thyme.

Nutritional facts per serving

  • Calories: 143 kcal
  • Carbs: 6 grams
  • Protein: 4 grams
  • Fat: 12 grams
  • Fiber: 2 grams
  • Sugar: 3 grams

2. Low-carb keto salmon patties


  • 10 oz boneless canned salmon
  • 1/4 cup almond flour
  • 1/4 cup shredded parmesan
  • 1/4 cup chopped onion
  • 1/4 cup mayonnaise
  • 2 tbsp fresh dill and parsley
  • 1 tsp salt, pepper, paprika, and garlic powder 
  • 2 tsp butter or olive oil


  • Combine salmon, almond flour, parmesan, onion, dill, parsley, mayonnaise, and spices in a large bowl.
  • Mold into 8 small patties or 4 large patties.
  • In a large nonstick skillet, add butter or olive oil.
  • Cook the salmon patties for about 2 minutes on each side or until they look golden.
  • Serve hot with your favorite side dish or dipping sauce.

Nutritional facts per serving

  • Calories: 130 kcal
  • Carbs: 2 grams
  • Protein: 10 grams
  • Fat: 10 grams
  • Fiber: 1 gram
  • Sugar: 1 gram

3. Keto-friendly strawberry muffins


  • 4 eggs
  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1/2 cup granulated sweetener 
  • 3/4 cup fresh strawberries
  • 1/3 cup coconut oil
  • 1 tsp vanilla extract 
  • 1 tsp baking powder
  • 1/4 cup coconut milk 


  • Preheat the oven to 350 F and line a muffin tin with paper liners.
  • In a large mixing bowl, add eggs and vanilla extract. Whisk for 1-2 minutes until frothy.
  • Add almond flour, coconut flour, sweetener, and baking powder. Mix until a thick batter starts to form. Incorporate coconut milk if the batter is too thick.
  • Mix in coconut oil and chopped strawberries using a spatula.
  • Pour the batter into the muffin tin. Gently smooth out the tops.
  • Bake in the preheated oven for 22-25 minutes or until a skewer inserted in the middle of a muffin comes out clean.

Nutritional facts per serving

  • Calories: 150 kcal
  • Carbs: 6 grams
  • Protein: 5 grams
  • Fat: 13 grams
  • Fiber: 3 grams
  • Sugar: 1 gram

4. Low-carb keto stuffed peppers


  • 4 red, yellow, or green bell peppers
  • 1 pound of ground beef
  • 1/2 cup onion
  • 2-3 garlic cloves
  • 1/4 cup tomatoes
  • 1 cup cheddar cheese
  • 2 tbsp butter
  • 1 tsp salt, oregano, pepper, and chili powder


  • Preheat the oven to 375 F.
  • Rinse the peppers and cut them in half lengthwise. Remove any seeds and membranes.
  • Finely chop the onion and mince the garlic.
  • In a nonstick skillet over medium heat, melt the butter and add the chopped onion and garlic and cook for about 8 minutes. Stir occasionally until golden-brown and softened.
  • Add the ground beef and seasonings. Use a spatula to break the meat as it cooks. Let the meat cook for 8-10 minutes.
  • Stir in the tomatoes and simmer for another 15 minutes.
  • Evenly divide the stuffing into each pepper half.
  • Sprinkle each pepper with the shredded cheddar cheese.
  • Bake for 40-50 minutes or until the cheese has melted and the peppers are slightly softened. For softer peppers, bake for an hour or more.
  • Serve with sour cream and freshly chopped parsley.

Nutritional facts per serving

  • Calories: 320 kcal
  • Carbs: 8 grams
  • Protein: 24 grams
  • Fat: 22 grams
  • Fiber: 2 grams
  • Sugar: 5 grams

5. Grilled shrimp skewers with lemon garlic butter sauce


  • 1 pound shrimp
  • 1/3 cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp fresh parsley and basil
  • 3 garlic cloves
  • 1 tbsp tomato paste
  • 1 tsp salt and pepper
  • 4 tbsp unsalted butter


  • Combine all ingredients in a mixing bowl, except the shrimp.
  • Marinate the shrimp in the mixture for 20 minutes.
  • Remove the shrimp from the marinade and place them onto skewers.
  • Grill the shrimp for 2-3 minutes on each side until fully cooked, turning once.
  • Drizzle the shrimp with garlic butter and serve warm with a fresh lemon wedge on the side.

Nutritional facts per serving

  • Calories: 270 kcal
  • Carbs: 3 grams
  • Protein: 16 grams
  • Fat: 15 grams
  • Fiber: 1 gram
  • Sugar: 1 gram

6. Asparagus stuffed chicken breasts


  • 4 skinless, boneless chicken breasts
  • 8 slices of mozzarella cheese
  • 1 tsp garlic powder
  • 1 tsp sea salt and smoked paprika
  • 12 asparagus
  • 1 tbsp butter
  • Sun-dried tomatoes (optional)
  • 1 tsp pepper and Italian seasoning


  • Preheat the oven to 400 F.
  • Place the chicken on a clean chopping board. Use a sharp knife to cut a pocket into each chicken breast.
  • Season the chicken with Italian seasoning, garlic powder, smoked paprika, salt, and pepper.
  • Fill each chicken pocket with 3-4 asparagus spears, 2 slices of mozzarella, and chopped sundried tomatoes.
  • Use toothpicks to seal the pocket closed.
  • Melt the butter in a large pan over medium-high heat and brown the chicken for about 4-5 minutes on each side.
  • Bake the chicken in the preheated oven for about 17-20 minutes or until it is cooked through.

Nutritional facts per serving

  • Calories: 337 kcal
  • Carbs: 4 grams
  • Protein: 38 grams
  • Fat: 19 grams
  • Fiber: 1 gram
  • Sugar: 2 grams

Sample meal plan on a keto diet

Meal plan 1

  • Breakfast: Omelet with avocado, peppers, salsa, onions, and spices
  • Lunch: Celery sticks and nuts with salsa and guacamole
  • Dinner: Chicken stuffed with cream cheese and pesto and a side of grilled zucchini

Meal plan 2

  • Breakfast: Scrambled eggs with bacon and avocado
  • Lunch: Salad with salsa dressing, sour cream, and cheddar cheese
  • Dinner: Baked fish served with salad


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Medically Reviewed on 8/25/2022
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