Keto Shopping List Builder

A hypothetical workday, turned into a short list

The checklist is easiest to use when you start from a few meals you already have in mind and check only what those meals need. The example below is an editorial illustration, not a recommended menu, and it says nothing about portions, nutrition totals, or what any one person should eat.

Imagine a workday with an eggs-and-spinach breakfast and a chicken-and-broccoli dinner, with Greek yogurt and chia seeds as an optional snack. Here is how that could become a list:

1. Check the matching items. Look for Eggs, Spinach, Broccoli, Chicken thighs, Plain Greek yogurt (unsweetened), Chia seeds, and Extra-virgin olive oil if you cook with it. Check only the foods you plan to buy. Everything else stays unchecked.
2. Compare before you commit. The checklist offers one label per food, so use the guides to decide which version suits you. The plain yogurt comparison helps with the yogurt line, and fresh, frozen, and canned vegetables helps with spinach and broccoli. You can look up other foods in the food database or the keto food list. If bread is on your own list, the low-carb bread guide covers label comparisons.
3. Print the selected list. Use the Print list button once your checks match your plan.

What the checklist will not do

The builder is a fixed set of 45 items. It cannot add foods, so something like tofu, which is not in the catalog, belongs on your own separate list. It also does not generate quantities, add missing ingredients automatically, or sync with a meal plan. Keep quantities, brands, and allergy or label notes in your own notes next to the printout. Availability in a store is also not implied by an item appearing on the list.

Only your checked items are saved, in this browser, as the privacy note at the top of the page describes. Nothing about the example workday is stored.

Where to go next

For storage, substitutions, and what to look for on labels, read the keto grocery shopping guide. It is also the place to check current food-handling guidance, since this page does not give storage times or temperatures. If you want to build the checked foods into a week of meals, start with how to create a keto meal plan.