Keto/Low Carb shopping list

Beginner Shopping List

At first, keep it simple. You have lot of time for fancy meals, for now, follow the KISS guidelines, Keep it Simple, sweetheart.

This list includes mostly higher fat cuts of meat.  Remember, all those years of misinformation are over now. We now know that eating healthy fats IS good for you. Get the regular ground beef, buy the fattiest bacon, look for the steak with all the marbling. You are about to learn what most chefs already know – Fat means flavour

**That doesn’t mean guzzling fats! Learn to consume what your body asks for each day by way of hunger. On active and busy days your body will burn/need more energy. It will require more fuel. Eat more and use more fats on these days.On quiet and relaxing days you will burn less fat, your body will demand less, so eat less fats on these days.Incorporate fats into every plate, meal and snack.

Always remember that clean ingredients are a big part of ketogenic living, it’s not just about cutting carbs. Make choice choices that have no chemicals or processing, avoid inflammatory foods like soy and beans. Look for trigger words such as modified and prefixes such as poly. Always check ingredients.

Take a picture of this list with your cell phone and take it to the store with you!! This is a case where cheat sheets WILL help!

Meats on a Keto Diet

Regular ground Beef (We often add in ground pork for extra fat if we can’t find regular)

Ribeye/Prime Rib Steak and roasts

Moose and other wild game (add fats)

Chicken Thighs

Chicken wings

Chicken Breasts (white meat is less fatty, add butter to these if you buy them)

Whole Chickens

Duck

Breakfast Sausage check the ingredients list. They often put fillers in here, avoid starched and wheat here.

Bacon

Kielbasa/ Polish Sausage (check for starches)

Pork Loin

Pork Ribs

Ground Pork

Ham Steaks (avoid honey or other flavoured hams)

Pork Steaks

Lamb Chops

Ground Lamb

Cod

Lobster crab and other shellfish

Salmon

Shrimp

Tuna

Trout

Bratwurst

Hot dogs and Luncheon Meats (while most of these contain uglies, there are some Keto friendly options out there. Avoid starches)

Pepperoni and salami (avoid starches)

Vegetables & Fruits on the Keto Diet

 

Most of your daily carbs will come from veggies. The general rule of thumb is, veggies grown below the ground will have higher carbs than those grown above the ground. The exception to this is peas, which are generally sweeter. You want to look for the items with lower carbohydrates and higher amounts of fiber.  The ones listed below result in a lower net carbohydrate and still contain great fiber, nutrients, and fuel for your body.

Broccoli

Cauliflower

Cabbage

Spinach

Swiss Chard

Brussels sprouts

Bell Pepper

Cucumbers

Lettuces

Onions

Garlic

Jicama

Diakon Radish

Sprouts

Spaghetti Squash

Summer Squash

Zucchini

Chayote Squash

Avocados

Blueberries (Fruits are limited to berries only, in moderation. So only a few at one sitting)

Blackberries

Raspberries

Strawberries

Carrot and turnip are ok in moderation after you reach the fat adaption stage

Dairy on the Keto Diet

White milk isn’t recommended on the ketogenic diet because its full of sugars (this sugar is lactose. Yes, they hide sugar everywhere!!) But there are plenty dairy options for ketonians.

Check out these items and always watch for the carb counts and ingredients on packaging as no two brands are alike. Get used to checking ALL labels.

35% Whipping Cream

Cream Cheese

Eggs

Sour Cream

Creme fraiche

Butter

Hard Cheeses (Don’t buy pre-shredded, they hide starches in there to keep it from sticking together.)

Greek Yogurt

Fats and Oils on the Keto Diet

While this is considered a high-fat diet, I recommend you use fats wisely.  The fats and oils listed below are the most commonly used for cooking.  Avoid vegetable oils, such as corn and canola oil. These are inflammatory and not recommended on a ketogenic Diet.

Avocado Oil

Olive Oil

Coconut Oil

Sesame Oil

Butter

Lard (not shortening)

Tallow

Miscellaneous Pantry Items on the Keto Diet

These are the things that just make the plan easier to manage.  These are also items that help you with cooking, adding flavor, and bulking up meals.  These are things to keep on hand in your pantry for many reasons.

Peanut Butter (Natural only, just roasted peanuts)

Chicken and beef Stock

Sugar-Free Pickles, relish, etc.

Dill Pickles

Yellow Mustard (no honey etc.)

Cider Vinegars

Salsa/Hot Sauce

Caesar Dressings (not diet)

Full-Fat Ranch

Beef Jerky (check labels for added carbs, all products are different)

Olives

Pork Rinds (check ingredients)

Almond Butter

Nuts, Seeds (in moderation)

Cream of Tartar

Additional/specialty items for baking and cooking Keto

Coconut sauce- this is a soy sauce replacement. This is not coconut milk

Fish sauce – this is a clean Worcestershire sauce replacement

Xanthan gum – this is a Keto friendly thickening agent for soups, stews, gravies etc

Himalayan pink, or natural sea salt

Almond and coconut flours

Flax meal

Psyllium husk

Buy individual spices, and avoid mixes which often contain fillers

You will get used to checking every label. If it is something that goes in your mouth, check that label!!  Even times such as medicines, gum, mints can kick you out of ketosis, they all have hidden sugars.

That’s it for this time! Thanks for joining me for another East Coast Keto Life Lesson. There’s still a lot to learn and we’re glad you’re along for the ride!

Keep Keto-ing with one foot in front of the other. Keto seconds lead to keto moments, Keto moments lead to keto days. Keto days will take you on a successful keto journey life time. We’ll meet you THERE!!