One of the biggest mistakes I see when people are first starting out with keto is that they buy so many things that are marketed as low carb and try to change the world in their first week.
But all you really need to do is make a few changes to how you usually shop and make more and more adjustments over time.
This week I take you through what a regular trip to the supermarket looks like for me. And hopefully it will help you with some of the stuff you should be getting to stay generally low carb.
Since this video was not scripted, it makes my job here a little harder.
So, my plan is to go through it, and make sure that I hit on most of the things covered while leaving out the stuff that isn’t that important.
Shopping List:
Flax milk
Sparkling Ice (flavored sparkling water)
Celsius (no calorie energy drink)
Heavy Cream
Diced jalapenos
Stubbs pork rub and honey BBQ sauce (no sugar)
Cream Cheese
Salami, pepperoni, and ham
Beef Brisket
Chicken thighs
Pork tenderloin
Salmon
Cocoa Powder
Bone broth
Bread (not Keto)
Pop-Tart Ice cream
Dark Chocolate
Muenster and cheddar cheese
Frozen vegetables
- Broccoli
- Zucchini noodles
- Cauliflower
Eggs
Flax milk
Going by the order in the video, first up is flax milk. This is the replacement I use for regular milk. You can use coconut or almond as well. Just make sure it is unsweetened.
I mostly use this for my chia seed pudding that I meal prep weekly.
Sparkling Ice
This is what got me off soda. When I was in high school, I would have a 20oz with every lunch at school.
So, I will always have some of these around in different flavors because they are very similar in flavor to soda, unlike flavored seltzers that barely have a taste.
Celsius
I am not a coffee person, never have been. But I am also a former architect student that went through a sleepless thesis year.
Like everyone else I needed caffeine. Back then I would mostly go with no sugar Monsters and the Mio energy packs. Nowadays I like these Celsius drinks and Sparkling Ice has a line of drinks that have caffeine now.
They are probably not the best health wise, but sometimes you do what you have to.
Heavy Cream
This is one of the most versatile things you will have on keto.
I use this as buttermilk for fried chicken, it goes into mac and cheese sauces, alfredo, cream of mushroom, mashed cauliflower. I even put a little in my omelets in the morning.
Diced jalapenos
I’m personally not a fan of pickles, and I am going to try and make Shake Shack’s Shroom Burger. Their Shack sauce uses pickles, I’m switching it up and using these instead.
Stubbs pork rub and honey BBQ sauce (no sugar)
This is something that isn’t necessary, especially for anyone just starting out. But every now and again I will buy some stuff just try and expand my pantry.
This is one of those things, I miss honey BBQ wings and the pork rub is just because I watch a lot of grilling channels who always use some kind of rub.
Cream Cheese
Since you’re getting to know me, cream cheese has a special place in my heart. So, I go through a box a week.
Salami, pepperoni, and ham
The deli meats. I use salami and pepperoni for cream cheese rollups. Which is my go-to snack. Ham is usually for my breakfast alongside eggs when I don’t want bacon.
Beef Brisket
This is the part of the video that gets a little specific. I bought this cut because I was planning on doing burnt ends with chuck roast. But this is what my supermarket had instead.
Staying on the topic of meat, I usually buy one of each type every time I go shopping. Beef, pork, chicken, and seafood.
Chicken thighs
Don’t be afraid of fat. These are bone in, skin on thighs. One of the easiest things to meal prep, season and in the oven they go for 50 minutes and until the skin is crispy.
This was one of the two meals I would meal prep every week when I first started keto.
Pork tenderloin
I made this for my Instagram over the summer, and it has to be one of my favorite things. Made it up with some cauliflower rice and it was amazing. Video for that recipe will be coming soon.
Salmon
Not much to say, this is one of the fattier fishes out there. Good source of omega 3’s if you get wild caught.
Cocoa powder
I use this for my chia seeding. And I am workshopping a recipe for triple chocolate muffins that uses chocolate protein powder and flax meal
Also, chocolate pancakes or chaffles… keto fudge. It’s always good to have.
Bone Broth
This is something you’re going to have to get used to being on keto. Especially if you fast. For those just starting out, this can save you from the keto flu.
For those a little further along, this is something you should have every now and then.
Bread
This is where we get into what keeps me mostly keto. Every week I pick something that is sweet, and something that is carb based.
I enjoy them, and just make sure I’m not having it every day. I plan for it and make it a part of my free/cheat day.
Pop-tart ice cream
Now, there are keto brands of ice cream, there are keto desserts. But in all honesty, it’s not the same.
I personally would rather have something like this once every two weeks, than a keto dessert every week or every day. But that is up to you and your preferences.
Dark Chocolate
Now this is keto… depending on the percent you get. I believe you should aim for 70% cacao and above, I got 86%.
Be careful with dark chocolate that has almonds, caramel, sea salt flavors. They tend to be sweeter and have more carbs.
Muenster and cheddar cheese
Most cheeses are going to be great on keto. As you get more advanced, the quality of cheese will start to matter. Pick those you like and try some new ones here and there.
Frozen vegetables (broccoli, zucchini noodles, cauliflower)
Always good to have these around when you don’t shop as often. They last a lot longer and can go into so many dishes.
DO NOT forget about your vegetables on a ketogenic diet.
I know carnivore is getting a lot of attention, so if you go that route, just make sure you are getting all the vitamins and nutrients you need from other sources.
Eggs
I mean… there’s an egg in my logo. So of course, there’s going to be eggs on my shopping list.
Not only for omelets though, but I also make protein pancakes with them too and of course to hold anything together. Crab cakes, meatballs, things like that.
Portobello mushrooms, onions, bell peppers, salad mix
I’m going to group all these vegetables together.
Peppers and onions are technically higher in carbs. But they are mainly used as an addition, no one is eating an onion like an apple.
The salad mix I usually get has spinach and baby kale in it. Although I do not have to many salads anymore, its good to include those dark greens.
Radishes
I will talk about this separately because I think cauliflower gets too much credit. As far as mashed potato replacements go, these are much better. And also roasting them pairs well with any main dish.
That is about it for this week’s shopping list. At the end of the video I discuss what alcohol I bought as well but I will be covering that as a separate post in the near future.
