Shopping can be a little intimidating when starting a low-carb, ketogenic diet. A once-familiar supermarket can suddenly become an alien place, full of ‘out-of-bounds-foods’ and temptation.
To ease this process, I’ve put together a shopping-list to cover all the main areas; fresh-produce, meat, dairy & store-cupboard. This list is also applicable to diabetics and those on a gluten-free diet.
For specific items which may not be on this list; remember to follow the golden-rule of net-carbs. I hyperlink this below for reference.
Further information on carb-content for specific vegetables can be found on the second link.
Keto-GO-GO Shopping List:
Fruit & Vegetables
Lettuce (all sorts)
Butter – Salted & Unsalted
Cheese – Blue e.g. Stilton
Cheese – Hard e.g. Cheddar
Cheese – Hard Grating e.g. Parmesan
Cheese – Slicing e.g. Emmental
Cheese – Soft Salad e.g. Feta
Cheese – Soft Rinded e.g. Brie
Cheese – Spreading e.g. Philadelphia
Cured Meats e.g. Salami (check label for carbs)
Game – e.g. Pheasant
Prawns / Crevettes
Salmon (Smoked & Fresh)
Store-Cupboard / Larder
Bicarb of Soda
Dried Spices – All e.g. Paprika
Maccadamia Nuts (few)
Oil – Olive
Oil – Sesame or Stir-Fry Oil
Oil – Sunflower
Seasoning (Salt / Pepper)
Sweetener – Baking e.g. Xylitol
Sweetener – Table e.g. Splenda
Vanilla Pods / Seed Powder
The list is by no means exhaustive, but it should serve as a fairly comprehensive guide to the basics. There’s no need to buy it all at once. That would bankrupt most of us! Especially for the store-cupboard section; if you don’t already have something, then stock up your larder week by week.
It all may seem a little expensive in comparison to the cheap, high-carb nasties. It’s worth keeping in mind however, that after a week or so, the volume of food you’re consuming will decrease rapidly. This is because saturates make you feel full on a smaller quantity and the ketogenic-diet is brilliant at suppressing hunger-pangs! After a month, it should all balance out nicely, as your food-cupboard & fridge gets fully stocked with the basics.
I hope this helps. Happy shopping and thanks for reading!