Grocery List
This is the evolving list of staples I rotate through for low-carb meals and my recipe formulas. I start here, then add clean items I come across over time.
Produce preference: I buy organic produce whenever possible.
Before you shop: Remember to read labels. Packaged versions of these foods can vary significantly, so none is automatically “clean.”
Search the full grocery list by ingredient.
Fresh Produce
Vegetables and Aromatics
- Avocados
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Garlic
- Green beans
- Leafy greens
- Lemons
- Limes
- Mushrooms
- Onions
- Shredded coleslaw mix
- Spinach
- Tomatoes
- Zucchini
Fresh Herbs
- Basil
- Cilantro
- Parsley
- Rosemary
Higher-Carb Produce
- Butternut squash†
- Dates†
- Potatoes†
- Seasonal fruit†
- Sweet potatoes†
- Winter squash†
Pantry and Shelf-Stable Foods
Pantry Staples
- Apple cider vinegar
- Balsamic vinegar
- Beef or bone broth
- Cocoa powder
- Honey†
- Pure maple syrup†
Herbs and Spices
- Cardamom
- Cayenne pepper
- Chili powder
- Cinnamon
- Cumin
- Fennel
- Ginger, fresh or ground
- Italian seasoning
- Nutmeg
- Oregano
- Paprika
- Red pepper flakes
- Salt and pepper
- Sesame seeds
- Sumac
- Turmeric
Canned and Jarred Vegetables
- Artichoke hearts
- Canned pumpkin†
- Canned tomatoes
- Capers
- Olives
- Pickles
- Salsa
- Sauerkraut
- Sun-dried tomatoes
- Tomato paste
- Tomato sauce
Beans and Legumes
- Black beans†
- Chickpeas†
- Kidney beans†
- Lentils†
- Pinto beans†
Oils and Cooking Fats
- Avocado oil
- Beef tallow
- Coconut oil
- Ghee
- Olive oil
Condiments and Sauces
- Coconut aminos
- Dijon mustard
- Fish sauce
- Hot sauce
- Ketchup
- Mustard
Canned Protein
- Salmon‡
- Tuna‡
Nuts, Seeds, and Snacks
- Beef sticks or jerky
- Dark chocolate†
- Nuts, including walnuts, pecans, and pistachios
- Nut butters, including almond, cashew, and peanut
- Pork rinds
- Pumpkin seeds
Beverages
- Coffee
- Coconut water†
- Kombucha†
- Sparkling water
- Tea
Dairy and Eggs
Creams and Cultured Dairy
- Cottage cheese
- Cream cheese
- Plain Greek yogurt
- Half-and-half
- Heavy cream
- Sour cream
- Whole milk
Cheese
- Asiago
- Brie
- Feta
- Fresh mozzarella
- Havarti
- Parmesan
- Part-skim mozzarella
- Sharp cheddar
- White cheddar
Other Staples
- Butter
- Eggs
Meat and Seafood
Fresh Meat and Seafood
- Burger patties
- Chicken breast
- Fish and seafood‡
- Ground beef
- Ground pork
- Pork chops
- Steak
Processed and Cured Meats
These products are especially important to check for added sugars, preservatives, fillers, and other ingredients you may prefer to avoid.
- Bacon
- Hot dogs
- Prosciutto and other cured meats
Frozen Foods
Lower-Carb Vegetables
- Broccoli
- Cauliflower rice
- Green beans
- Spinach
Higher-Carb Vegetables
- Butternut squash†
- Mixed vegetables†, depending on the blend
- Peas†
- Sweet corn†
- Sweet potatoes†
† These foods are relatively higher in carbohydrates. If you’re limiting carbs for weight loss or managing a condition affected by glucose, be mindful of portions and follow guidance personalized to your health. These foods may not fit within a ketogenic carbohydrate limit except in small amounts.
‡ Fish and seafood are nutrient-dense foods, but sourcing and potential contaminant exposure vary by species and location. I pay close attention to where they come from and consult current seafood-consumption advisories.