It is easy to feel intimidated when starting a new diet. A common bump in the road is often not knowing where to start.
But if you’re here, you have the first step down: listen to your body and begin the search on how to improve your health and well-being!
One of the best ways to feel comfortable in your new routine is with a good faith shopping list that is easier to remember than your own phone number.
This is a basic element for any beginner who needs a base of delicious sandwiches and reliable recipes. Especially with the keto diet.
The basics for a keto basket.
You may have heard a lot of buzz around the keto diet. But is the transition to this new diet really worth the change?
Like any other diet, keto requires discipline and dedication, but it also has very specific requirements of being low in carbohydrates, moderate in protein and high in fat.
A new diet is an interruption in your normal daily routine, but if you keep thinking about your new routine as a “nuisance”, then your new lifestyle will also feel like it. And where is the fun in that?
Our simple shopping list is based on delicious recipes that will launch your trip in Keto beyond the first week.
It keeps the basics, so you’ll feel confident and inspired to move forward, on your own terms. Once you gain momentum and settle into a routine, you will find the transition much easier than you think.
How should your keto-friendly shopping basket look in the store
Before you start shopping, eliminate all tempting items that contain carbohydrates in your refrigerator and pantry, such as sugar, processed foods, breads and grains, starchy vegetables, and other natural sweeteners.
Below are the ingredients that make up the grocery basket for keto beginners for our keto to go recipes. We recommend duplicating the product and the proteins so you can prepare your own creations at home!
With most of us making the transition from the standard American diet that is high in omega 6 fatty acids, it is important to focus on increasing the omega 3 fatty acids in our diet that have anti-inflammatory properties.
Foods and oils that Contains omega 3 fatty acids.
- Cod liver oil
- Grass-fed Ghee
- Grass-fed and finished beef.
- Butter fed with grass
- Hemp seeds
- Chia seeds
- Flax seeds
Let’s put a little caution in the wind and keep in mind that not all Omega 3 fatty acids are the same. The Omega 3 found in salmon and sardines are high in EPA and DHA, while the nuts and seeds above are high in ALA.
The Omega 3 fatty acids that can be used in our body are DHA and EPA. ALA is also an Omega 3 fatty acid, but it is not efficiently converted to EPA and DHA (only about ~ 5%).
You can still eat your nuts and seeds to get some Omega 3 fatty acids, but it is better to consume some of the previous fish or take a high quality Omega 3 supplement to make sure you ingest enough anti-inflammatory fatty acids.
The keto sweeteners we use:
- Truvia – also has brown sugar alternatives
- Swerve (erythritol + oligosaccharides) – also has brown sugar alternatives
Keto’s vegetable shopping list
Most non-starchy vegetables are a fair game on a keto diet. The only non-starchy vegetables you can avoid are those that
1) you are also allergic,
2) have sensitivity
3) do not agree with you in a digestive way.
Keto fruit shopping list
- Berries like raspberries
- the tomatoes
Keto dairy products list
What dairy products can you eat on a keto diet? We opted for dairy products with grass-fed grass when possible.
So many people (including me) are sensitive to food for corn. By consuming dairy products finished with grass, this eliminates the risk of having a reaction to corn as you would if you consumed conventional dairy products.
- Cream cheese
- Heavy whipped cream
- Simple Greek yogurt
- Sour cream
- Cottage cheese
- Walnut milks (dairy aisle)
Snacks List Of Keto Snacks
- Keto tortilla chips
- Pretzel Bites
- Bagel bites filled with cream cheese
- Keto tortillas with cream cheese
- Cheese and meat rolls.