Your go-to shopping list
When starting a new diet, it's natural to feel intimidated. Not knowing where to start is a common stumbling block. But if you've arrived here, you've already taken the first step: listening to your body and beginning your quest to enhance your health and well-being!
A genuine shopping list, which is simpler to remember than your own phone number, is one of the finest methods to feel at ease in your new habit. This is a must-have for any newbie looking for a solid foundation of tasty snacks and tried-and-true recipes. Especially when it comes to the ketogenic diet.
The basics to a keto basket
You've probably heard a lot of talk about the ketogenic diet. Is switching to this new diet, however, really worth it? Keto, like any other diet, necessitates discipline and commitment, but it also has very particular criteria, such as being low in carbs, moderate in protein, and high in fat.
STANDARD KETOGENIC DIETThere are several variations of the ketogenic diet, but we'll focus on the standard ketogenic diet (SKD), which is very low in carbs, moderate in protein, and high in fat. It normally contains 70-80% fat, 10-20% protein, and barely 5-10% carbohydrates. That's 167 grammes of fat, 100 grammes of protein, and 25 grammes of carbohydrates for a 2,000-calorie diet. If you're trying to reduce weight, keep in mind that you may need to consume fewer than 2,000 calories each day. To find out what's best for you, talk to a doctor or a nutritionist.
A new diet will cause a disruption in your typical routine, but if you keep thinking of it as a "trouble," your new lifestyle will feel the same way. What's the point of that?
Our easy keto diet shopping list is based on delectable meals that will get you started on your keto adventure beyond the first week. It sticks to the essentials so you may feel secure and motivated to keep going - on your own terms. You'll find the adjustment more easier than you anticipate once you've gained momentum and settled into a pattern.
What your keto-friendly basket at the store should look like
Clear out any tempting carb-heavy goods in your fridge and pantry, such as sugar, processed foods, breads and cereals, starchy vegetables, and caloric sweeteners like honey, jams, jellies, agave nectar, and so on, before you start shopping.
The ingredients in a keto beginner's grocery basket for our go-to keto dishes are listed below. To make your own dishes at home, we recommend doubling up on the fruit and proteins.
Produce
Ingredients
- mushrooms
- garlic
- green cabbage
- green onions
- white onion
- red bell pepper
- spinach
- romaine or leaf lettuce
- cherry tomatoes
- avocado
- lime
Proteins
Ingredients
- boneless, skinless chicken breasts
- ground beef
- breakfast sausage
- bacon
Eggs and dairy
Ingredients
- cream cheese
- eggs
- plain, whole-milk yogurt
- bleu cheese
- salted butter
Pantry staples
Ingredients
- chicken broth
- coconut cream
- almond flour
- soy sauce
- vanilla extract
- cocoa powder
- monk fruit extract
- almond butter
Spices and oils
- garlic powder
- salt
- pepper
- ground ginger
- cinnamon
- coconut oil
- sesame oil
- sesame seeds
- avocado oil
5 easy, affordable keto recipes
These five meals are simple, quick to make, and flavorful, leaving you full and happy after each meal. Some of them may be familiar to you because you already eat them at home (just with fewer carbs).
We sought to make sure these dishes were easy to create, affordable, and a good fit for the keto lifestyle. Continue reading to get a sample of the dishes and how they taste! The full recipes, you´ll find here.
Pro tip: Each recipe is designed to serve two people, with the exception of the fat bombs, which serve four. We've got you covered for those of you who enjoy meal preparing. Simply multiply or quadruple the recipes, prepare them over the weekend, and forget about it.
1. Creamy garlic mushroom chicken
This meal is perfect for a dinner! It takes 30 minutes to make, or you may prepare it ahead of time and freeze it for up to a month.
Get ready for garlic and mushroom tastes to permeate each bite of this wonderful dish, which is creamy and flexible. Instead of creating another keto-friendly dish, I was able to save time and money by pairing this with zucchini noodles. My family isn't keto or low-carb, but they enjoyed it, particularly my picky eater 2-year-old. This low-carb, easy-to-make hit will undoubtedly find its way into my meal planning rotation!
— Lele Jaro, on keto for two years for type 2 diabetes (Follow her on Instagram)
Calories: 365.4 per serving (serves 2)
| macros | per serving |
| carbs | 7.66 g |
| fat | 25.56 g |
| protein | 28.23 g |
| fiber | 1.54 g |
2. Egg roll in a bowl
This egg roll in a bowl is perfect for a low-key night in. The best part is that you can make it ahead of time and eat it for the entire week! It can be kept in the fridge for up to a week or frozen for up to a month.
The egg roll in a bowl is delicious. It has all of the classic flavours of a savoury egg roll, but none of the carbs or additives. The next day, it actually tastes even better! This quick (one-pan) and uncomplicated (no speciality ingredients) recipe is a family favourite. We like to vary it up from time to time by using broccoli slaw instead of cabbage – highly recommend adding this to your meal plan rotation!
— Kyndra Holley, founder of Peace, Love, and Low Carb (Follow her on Instagram)
Calories: 386.95 per serving (serves 2)
| macros | per serving |
| carbs | 16.89 g |
| fat | 29.19 g |
| protein | 16.23 g |
| fiber | 6 g |
3. Chicken cobb salad with avocado lime dressing
This salad is filling and tasty, and it will quickly become a household favourite. It's easier to make than ordering takeout, and it stores well in the fridge if you want to prepare it for a week's worth of lunches.
Calories: 448.44 per serving (serves 2)
| macros | per serving |
| carbs | 13.72 g |
| fat | 25.39 g |
| protein | 41.74 g |
| fiber | 4.83 g |
4. Egg muffins with sausage and vegetables
A go-to breakfast option for those on the go or looking to boost their nutrient intake on a Wednesday morning. These egg muffins will undoubtedly suffice. They may be made ahead of time on the weekend and kept in the fridge for up to one week, so all you have to do is grab and go.
Calories: 460.68 per serving (serves 2)
| macros | per serving |
| carbs | 7.82 g |
| fat | 37.63 g |
| protein | 22.34 g |
| fiber | 1.8 g |
5. Chocolate fat bombs
Getting enough fats on a keto diet might be difficult, which is where fat bombs come in. These are a quick snack option that you can make throughout the week. Prepare a large quantity and freeze it until you're ready to use it, or make a small batch to satisfy a sugar craving.
Calories: 429.6 per serving (serves 4)
| macros | per serving |
| carbs | 8.7 g |
| fat | 43.14 g |
| protein | 7.39 g |
| fiber | 4.82 g |
Combating early keto side effects
Although this diet may be good for some people, there are some adverse effects that you may experience after just a few days on the keto diet. The "keto flu" is one of them.
These symptoms, unlike the flu, only persist a few days for many people. Listen to your body and cease the diet if they continue past that point or if you don't feel well.
The following are some of the most common symptoms:
- low energy and mental function
- headaches
- increased hunger
- insomnia
- nausea
- digestive discomfort
- decreased exercise performance
- low libido
These signs indicate that your body is moving to ketosis and becoming accustomed to it.
To combat (or at least lessen) these symptoms, a gradual introduction to a new diet can be a good place to start.
Until you're ready to tackle the keto diet, you could attempt carb cycling two to three times each week. Some people continue to carb cycle because they believe it is advantageous to them. However, because everyone is different, simply be aware of your own body and what works best for you.
KETO FLU AND ELECTROLYTESYour electrolytes may become out of balance when you increase your water consumption and lose weight, causing your symptoms to become more intense. Drink bone broth for sodium, sliced dried apricots with yoghurt for potassium, or a piece of dark chocolate for magnesium to counteract this.
Benefits of the keto diet
Did you know the ketogenic diet was established for persons with epilepsy and has been around for about 100 years?
The keto diet has numerous other advantages in addition to aiding those with epilepsy. By lowering hormones like insulin, it has been shown to lower the risk of type 2 diabetes. Insulin is involved in the development of a variety of health disorders, including diabetes, cardiovascular disease, and stroke.
You may notice changes in your blood pressure, insulin secretion, and postprandial glycemia if you stick to this eating plan. Of Nevertheless, further research on the keto diet's long-term health impacts is still needed.
Another advantage of the keto diet is weight loss, which may occur more quickly than you'd expect if you're struggling to lose weight. And this is a diet that won't have you rummaging through your refrigerator looking for things high in empty calories or processed components.
Find out if the keto diet is right for you by talking to your doctor or working with a dietician.
Now that you understand the benefits of the keto diet and what to expect, download your Eight-Week Custom Keto Meal Plan (full recipes and shopping list included) and use your personalized, tasty recipes to kick-start your new lifestyle.
These ingredients were selected for flexibility, affordability, and ease — meaning if you want to whip up your own nutritious, keto-friendly recipes, you can! As long as you stick to this shopping list, your meals can be keto-friendly.
RECIPE ALTERNATIVESFor a quick breakfast, scramble a few of eggs and fry a few pieces of bacon. Make an omelette with vegetables and protein if you have a little more time! Make your own baked chicken breasts with cheesy cabbage for lunch.
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