A lot of you have asked for a shopping list.
While I include a lot of links in the information I provide in these pages, I know it is easy to get overwhelmed with the amount of information you read in the internet.
Not only that LCHF/Ketogenic eating includes a wide spectrum of plans and opinions. It is very easy to make it complicated.
I always say that the Ketogenic way of eating is as simple or complicated as you make it.
I will preface this shopping list by saying that I don’t obsess over organic, non-GMO, and free-range/antibiotic free. Mainly because we don’t have as many issues with that here where I live than in the States.
If I lived in the States, I’d likely pay greater attention to these things.
I would recommend trying to buy locally as much as you can: locally grown eggs, meat, and farm-fresh vegetables.
However, if this makes it extra complicated for you or if these are above your current budget, do what you can. If shopping for these things makes it too complicated for you, it will just make it that much easier for you to give up after a short time.
One more thing, In my recipes I included Stevia. I have completely stopped using even sugar substitutes because I found they were stalling my progress. In my shopping list I include no sweeteners at all. The only thing I have found that slightly sweetens my meals is the coconut flakes.
My Keto Shopping List
Fruit and Veg
No fruit. Fruit has a lot of sugar and carbohydrates. Any vitamins and fiber you would receive from fruit you will get in your vegetables
Lemon (this is the only fruit I recommend. The benefits of lemon are endless, it has very little sugar and is great at detoxifying the body)
Lettuce (I avoid iceberg lettuce as it has literally no nutritional value)
Leafy-greens – Spinach, swiss chard, etc
Bell peppers (use sparingly – if you are unsure if you can tolerate nightshades, I’d avoid them all together at first and slowly reintroduce them after a few months and track your body’s reactions)
Tomatoes (These are also a nightshade – use sparingly)
Avocados (Keep as many of these on hand as possible. They are high in healthy fats and have tremendous health benefits)
Radishes (These are a great substitute for potatoes. They are low in carbs, high in health benefits, can be boiled, roasted, eaten raw…..)
Cauliflower (Same as radishes)
Zucchini (These are a great replacement for pasta)
Chicken (Go for the leg, thigh and wing. The breast has less fat and more protein, and is thus counterproductive to the Ketogenic WOE. Get the whole fryer and make bone broth with the carcass. Bone broth is has immense health benefits and helps to heal the gut)
Canned Tuna (Make sure its packed in olive oil or brine)
Cheese (various kinds – even blue cheese, which is great for making your own dressing)
Heavy Whipping Cream (no sugar added)
Acidophilis yogurt (unflavored – this is high in essential probiotics)
Fats and oils
Lard (the benefits of animal fat are endless. Just make sure that it is pure lard and doesn’t have shortening added)
Mayonnaise (Check ingredients!)
Nuts and seeds
Chia seeds (these are high in Omega-3 fatty acids!!)
Freshly ground flax seed (these are high in Omega-3 fatty acids!! The body digests them easier when they are ground, make sure they are freshly ground or buy whole flax seeds and grind them in a grinder)
Coconut flakes (make sure there is no sugar added)
Mixed nuts (Not peanuts!!!! Peanuts are not a nut, they are a legume, and peanuts cause insulin levels to spike)
Sauerkraut (sauerkraut is high in vitamin C and essential probiotics. The benefits of sauerkraut are countless!)
Tomato sauce (use sparingly)
Apple Cider vinegar
Himalayan salt (this is packed with amazing minerals needed to keep your electrolytes balanced. I regularly just dip my finger in and put it under my tongue. New research shows that salt doesn’t harm your body, in fact just the opposite! Lack of sodium is not good for our bodies!)
Herbs and seasonings (check ingredients to make sure that there are no added flavorings and chemicals)
Flavored extracts (check ingredients)
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