Grocery List

When I first started KETO i definitely had a hard time figuring out what I could and could not eat. Some things that you think are "low Carb" are really not and so many items have added sugars that you would never think. That is why it will become important to get used to reading labels. Not to worry though, overtime you will learn what to avoid and get better at reading labels. Check back often, I will be adding a post on reading labels and will hopefully be posting some v-logs where I can take you grocery shopping with me! in the meantime here is a list to get you started. In the beginning I think it is very important to keep things real basic to get you into Ketosis (fat burning mode) as quickly as possible. Then we can add in some FUN STUFF & treats. Don't worry though keeping it basic is still DELICIOUS. SO get ready to enjoy every meal while you are shedding FAT!
Just Remember a few simple things...
-DO NOT BE AFRAID TO EAT TOO MUCH FAT
-Add Fats to every meal (Example Half an Avocado or 2 tbsp Coconut Oil)
-Cook all meats and Veggies in butter or oil
-If you drink Coffee, Add Butter & Coconut Oil to it! (Blended Tastes Great)

Before you go to the grocery store, Highlight the items from this list that you like and try to figure out the meals that you would make with those items. Create a little meal plan for yourself to get you thru the first few days and buy just enough to make those meals. I posted what a typical first day could look like (FIRST DAY OF KETO) just to give you an idea.

This list is just a guideline, if it is not on the list it doesn't mean you can't have it, it just means that you have to read the label. Your food choices should be High in Fat (14 grams or higher per serving) and have low to ZERO Carbs less than 2 grams per serving and 0 Grams of sugar
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MEATS/FISH (Avoid Lean Cuts)

• Hamburger
• Steak
• Prime Rib
• Roast Beef
• Baby Back Ribs
• Corned Beef
• Ham
• Bacon (nitrate free)
• Pork
• Chicken (since this is lean u will need to add extra fats to chicken meals
• Salmon
• Hot Dogs (nitrate free)
• Sausage (nitrate free)
• Lobster
• Real Crab Meat (Imitation crab has carbs & sugar)
• Shrimp
• Canned Salmon and Tuna (check label)
• If cut of meat or fish is lean, must add extra fats while cooking

**ORGANIC, FREE RANGE & GRASS FED is best when possible
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DAIRY (Full Fat Versions no Lite or Low Fat)

• Sour Cream
• Heavy whipping Cream
• Mayonnaise 
• Cheese (any and I mean any) Avoid pre-shredded cheese better to purchase in blocks
• Ranch Dressing (check label,  select one with 0 carbs & 0 Sugar
• Grass Fed Unsalted Butter (I like Irish gold the silver package)
• Cream Cheese 
• Eggs

FATS & OILS 

• Coconut Oil
• Olive oil
• peanut oil
• sesame oil
• Ghee
• bacon fat
• duck fat

**You should be adding some sort of oil or butter to every meal, extra for any lean cuts of meat

Vegetables

• Artichokes
• Asparagus
• Avocado (Your BEST friend on the KETO diet)
• Bean Sprouts
• Bell Peppers (green, red, yellow, orange)
• Bok Choy
• Broccoli
• Brussel Sprouts
• Cabbage
• Canned Artichoke Hearts
• Canned Asparagus
• Canned Black Olives
• Canned Green Beans
• Canned Green Olives
• Canned Greens
• Canned Mushrooms
• Canned Pickles
• Canned Sauerkraut
• Canned Spinach
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Fresh Spinach
• Green Bell Peppers
• Green Onions
• Greens
• Hot Peppers
• Iceberg Lettuce
• Leeks
• Mushrooms
• Napa Cabbage
• Okra
• Portabella Mushrooms
• Radishes
• Romaine Lettuce
• Snow Peas
• Spaghetti Squash
• Spinach
• Yellow Onions
• Yellow Squash
• Zucchhini

**Prepare all veggies with butter & oil or Dip Raw Veggies in Ranch or cream cheese

Nuts

Limit Nuts to One serving per day. They are high fat but they do have carbs as well and its easy to overeat them

• Almonds
• peanut butter
• almond butter
• Sunflower Seeds
• Pistachios
• Peanuts

Seasonings 

Do not be afraid to SALT & Season your food!

• Real Bacon Bits
• All Spice
• Cajun Spice
• Capers
• Chili Powder
• Cinnamon
• Cream of Tartar
• Cummin
• Dill
• Garlic Powder
• Garlic Salt
• Horseradish
• Hot Sauce
• Onion Powder
• Oregano
• Paprika
• Parsley
• Pumpkin Spice
• Salt (Pink Himalayn is best)
• Turmeric
• Pepper (does have carbs)
• Soy Sauce
• Vinegar
• Worcestershire Sauce
• Yellow and Brown Mustard
• Sugar Free Ketchup (Read label)
• ​Sugar Free Syrup (Read label)

Fruit (avoid fruit in beginning)

Fruit it very small quantities is ok, but in the first few weeks I would avoid it all together. The idea is to get you into ketosis as quickly as possible and fruit can sometimes prevent that. After a few weeks you can add small amounts of the following fruits:

• Blackberries
• Blueberries
• Rasberries
• Strawberries

KETO Approved Sweeteners

Sometimes hard to find, so I have linked the following items so that you can easy purchase on Amazon

• Liquid Stevia
• Powdered Stevia (check label, s/b 0 carbs)
• xylitol
• Erythritol