fit mama, nutrition, fitness, keto, motherhood

Keto Shopping List/ideas

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*I am not officially doing Keto, but I have been very interested in the lifestyle. I am doing low carb, high fat and high protein mixed with intermittent fasting. I found several lists online and condensed them. I added a few links of some great finds for keto on amazon. Be sure to check out my recipe blog for some awesome dinner and dessert ideas!! Keto approved!

Veggies-

Asparagus

Avocado

Bell Peppers

Broccoli

Brussel Sprouts

Cabbage

Cauliflower

Celery

Cucumbers

Edameme

Eggplant

ANY greens

Mushrooms

Lettuce

Spaghetti Squash

Spinach

Squash

Veggie slaw

Sweet potatoes (enjoy in moderation because can get high in carbs, but they are complex carbs. Good to enjoy after a workout) I cut them into “chips” on a cookie sheet

Zucchini

*Peas and Carrots have a lot of sugar- moderation

Fruits

Strawberries

Blueberries

Raspberries- berries in moderation

Green apples/green pears

*You can add these to a smoothie too

Dairy

Heavy whipping cream

Avocado oil mayonnaise (Primal Kitchen or Sir Kensington brand)

Full fat/full cream yogurt (plain)

Shredded mozzarella or cheddar (doesn’t have to be shredded)

Parmesan cheese

Cheese sticks are a great snack

Kerrygold irish butter

Cream cheese (don’t get low fat)

Egg whites (You can buy at Costco)

Meats/Seafood

Grass fed beef

Lean organic ground turkey

Organic chicken

Turkey bacon

Lean ground sausage (organic or grass fed)

Tuna

Salmon

Chicken salad (canned at Costco)

Scallops

Shrimp

Pantry Items/Other

Omega PowerCreamer – Made with Grass-fed Organic Ghee, Organic Coconut Oil, MCT Oil 100% C8/C10 | Keto, Paleo, Sugar Free, 10 fl oz (20 servings) Butter Coffee Blend

Avocado Oil

PBfit All-Natural Organic Peanut Butter Powder, 30 Ounce, Peanut Butter Powder from Real Roasted Pressed Peanuts, Good Source of Protein, Organic Ingredients

Almond flour

Quest Nutrition MCT Powder Oil, 0g Net Carbs, 0g Sugar, No Additives, 1lb Tub

Jade Leaf Matcha Green Tea Powder – USDA Organic, Authentic Japanese Origin – Classic Culinary Grade (Smoothies, Lattes, Baking, Recipes) – Antioxidants, Energy [30g Starter Size]

NOW Foods Organic Coconut Flour,16-Ounce

Baking Powder

Organic Peanut Butter (for those keto cups)

Olive Oil

Viva Naturals 1 Best Selling Certified Organic Cacao Powder from Superior Criollo Beans, 1 LB Bag

Black coffee (Try to find low acid- Puroast Low Acid Coffee House Blend Drip Grind, 2.5-Pound Bag)

Tea- I love ginger turmeric, ginger, healthy fasting, green, etc.

All Spices

Pesto Sauce (I love the Costco one)

Alfredo sauce

Truvia/Stevia

NOW Foods Erythritol Natural Sweetener, 1 lb

Swerve Sweetener, Granular, 12 Ounce

Vital Proteins Collagen Peptides (20 oz) – Pasture-Raised, Grass-Fed, Hydrolyzed – Paleo, Keto, Whole30, Gluten-Free

Lemon Garlic Dressing (Chosen Foods) *Look for high fat dressings

Salsa (low carb, low sugar)

Liquid Aminos 16 oz. 16 Ounces

Any Primal Kitchen salad dressing- look for high fat, low carb, no sugar and make sure ingredients are real and recognizable. Primal Kitchen – Whole 30 Kit | Mayo, Chipotle Lime Mayo, Extra Virgin Avocado Oil, Greek Vinaigrette and Marinade, Ranch Dressing

Unsweetened almond milk

Snack ideas

Dark Chocolate 86% and up

Lily’s Sweets Stevia-Sweetened Chocolate 3-Flavor Variety Pack

Macadamia Nuts

Hazelnuts

Raw Almonds

Kirkland protein bars (check the carb, fiber, sugar and protein nutrition. For net carbs, subtract the fiber from carbs)

SUNNIVA Super Coffee Vanilla Bean NEW Sugar-Free Formula,10g Protein, Lactose Free, Soy Free, Gluten Free, Pack of 12

Cheese sticks wrapped in ham or a plain

2 ingredient low carb chips- omg just made these. Get a mini muffin pan and preheat oven to 400. Grease with coconut oil or olive oil spray. Mix 4 egg whites and any seasoning you want (I added garlic salt, pepper and some rosemary). Then separate evenly into muffin tins but make sure it’s thin to make the chip crispier. Then sprinkle shredded cheese on each chip and bake for 10-20 min!!!!

Perfect Keto Chocolate Protein Powder: Collagen Peptides Grassfed low Carb Keto Drink Supplement With MCT Oil Powder – Best as Keto Drink Creamer or added to Ketogenic Diet Snacks. Paleo & Gluten Free

Perfect Keto Protein Powder Vanilla: Grass Fed Collagen Peptides Low Carb Keto Drink Supplement With MCT Oil Powder – Best as Keto Drink Creamer or added to Ketogenic Diet Snacks. Paleo & Gluten Free

Quest Bars

ONE bars (ONE Protein Bar – Peanut Butter PieONE Protein Bar, Maple Glazed Doughnut, 12 Pack, Gluten-Free Protein Bar with High Protein (20g) and Low Sugar (1g), Guilt Free Snacking for Healthy Diets)

ChocZero’s Keto Bark, Dark Chocolate Almonds with Sea Salt. 100% Stone-Ground, Sugar Free, Low Carb. No Sugar Alcohols, No Artificial Sweeteners, All Natural, Non-GMO (2 boxes, 6 bars/each)

Plain full fat yogurt with sugar free cheesecake or any flavor pudding pack (Costco MAPLE HILL is yum) or you can sprinkle powdered pb

Cucumbers with lemon garlic dressing or any seasoning/spice

Keto cups- ½ cup PB, ½ cup coconut oil, 1 packet stevia in sauce pan until liquid. Pour into cupcake liners in muffin tin, freeze for a few minutes. Melt dark chocolate (86% or up) and pour over PB- I MAKE THESE EVERY WEEK

Lemon/Any flavor mousse- 2 cups heavy whipping cream and 1 packet of any flavor sugar free pudding. Use mixer and mix! Refrigerate and enjoy (I love the sugar free chocolate, cheesecake, lemon and banana cream)

Cut and cube sweet potatoes on baking sheet and sprinkle with olive oil, himilayan sea salt, pepper, cinnamon and bake at 400 for 40 minutes

Turkey jerky/Beef Jerky Ayoba-Yo Biltong. Grass Fed and Air Dried Beef Snack. Better than Jerky. Tender Steak Cuts Made with Premium Meat. Sugar & Gluten Free. 2 Ounce

Raw Almonds (you can add some dark chocolate but needs to be 86% or up)

Any veggies

Quest Nutrition Protein Bar, Maple Waffle, 12 Count

Green apple with Powdered peanut butter or cinnamon

Plain full fat yogurt with powdered PB

1 Boiled egg or boiled egg whites

Microwave some egg whites and add some spices (2 minutes, might need more). You can add lean ham too!

AVOID—

Frozen meals/dinners, soda, sugar, empty nutrition like popcorn, crackers, or rice cakes, processed foods, alcohol, pasta, anything white, breads, candy, milk chocolate, juices, ice cream, anything fried, white potatoes, rice, etc.

Resources-

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever

The Ketogenic Bible: The Authoritative Guide to Ketosis

KETO-MOJO Blood Ketone and Glucose Testing Meter Kit, Monitor Your ketogenic Diet, 1 Lancet Device, 10 Lancets, 10 Ketone Test Strips, Carrying Case. Does NOT Include Glucose Strips

KETO-MOJO 50 Blood Ketone Test Strips, Precision Measurement for Diabetes & Low carb Weight Loss, Monitor Your Diabetic & Ketogenic Diet for Nutritional Ketosis, Works only in The Keto-Mojo Meter

 

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