Planning fat-boosted meals with low-to-no carbohydrates makes grocery shopping feel like an adventure in a new world.
But starting simple with a few of our favorite Keto lists will take out the guesswork and help you get into ketosis in no time.
It all starts with your macronutrient calculation and breakdown of what foods you need to reach your goals. We found these resources to be hugely helpful: Wholesome Yum’s Macronutrient Calculator, Ketogasm’s Hello Keto virtual training program, Milk Street Cooking School’s improv session and the LifeSum app.
In the beginning, it worked to map a simple breakdown of our macronutrients (do this regardless of which kind of Keto you are taking on), matching it to our mealtime prep and servings on our plate to the pie, and sticking to two rules: 1) no sugar and 2) raw vegetable snacks.
Taking advantage of a few virtual classes such as Ketogasm’s Hello Keto program (https://courses.ketogasm.com/p/hello-keto) and Milk Street Cooking School’s basics cooking program — The Art of Kitchen Improv (also free with login) (https://milk-street-cooking-school.teachable.com/courses/739683/lectures/13652917) helped us understand why fats and protein ratios matter and how to really get creative in our good-food making.
As we go, we find it’s impossible to know enough about good-food making; what we eat impacts our health and wellness everyday. Not to mention the miracle results of diet on health, which we continue seeing in ourselves daily.
-Mor Kitchen team
Additionally, we started writing down exactly what we were eating with LifeSum’s app. You find out quickly how you are eating, and where (and when) to change bad habits after a couple weeks of meal, snack and beverage tracking.
Then, from all of our reading and training, and tracking, we pinned our first favorite list and a Keto food pyramid to live by anywhere we needed the reminder:
Vegetables to Eat on Keto
Keto or Low-Carb Diet Food Pyramid
We also depended on friends in the business such as Catalina Crunch, which came out with a handy visual shopping list and the following on their Instagram account (https://www.instagram.com/p/B-cRkB5AtM_/?igshid=h2npltghub1h)
Headbangers Kitchen (https://headbangerskitchen.com/recipe/keto-for-beginners-free-keto-meal-plan) had the best 35-item starter list (adapted below for a text-only weekly stock checklist) to easily share with anyone in our family doing the weekly grocery shopping:
- Eggs
- Bacon
- Avocado
- Red Onion
- Cilantro
- Tomato
- Lime/Lemon
- Garlic
- Broccoli
- Zucchini
- Ground Beef
- Cheddar Cheese/Gouda (Any of your fav hard cheese will do)
- Cheese Slices (Optional you can just use the cheddar)
- Parmesan Cheese (the good stuff and it’s optional)
- Heavy Whipping Cream
- Full Fat Cream Cheese
- Ham
- Dijon Mustard (or whole grain or even yellow mustard)
- Chicken Thighs
- Pre-packed Salad mixes or lots of assorted lettuce and maybe some baby spinach to mix in as well
Fruits and snacks were next on our minds. We needed treats to eat without going over our macros and feel full (and so we didn’t want to cheat). That takes us to our next list:
Fruits and Snacks on Keto
The lists of foods to eat (and not eat) grew as our shopping — and menu planning— became more exotic. While in the beginning we depended on mornings with eggs and bacon (simple) with avocados, we quickly moved to harissa and eggs in purgatory. Making breads and muffins for more variety, using almond flours and tahini, satisfied our cravings for carbs, among many new alternatives to pasta (we love Shirataki noodles).
See more helpful lists and our daily cooking and baking adventures by following us on Instagram https://www.instagram.com/jamieatmor
Cinnamon Toast Crunch Creamy Cinnamon Spread, 10 Ounce
$2.95 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Carnation Breakfast Essentials Complete Nutritional Drink Strawberry 8 oz Bottle 24 Ct
$29.56 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
GoGo squeeZ Fruit on the Go Variety Pack, Apple, Banana & Strawberry, 3.2 oz (Pack of 20), Unsweetened Snacks for Kids, Gluten Free, Nut and Dairy Free, Recloseable Cap, BPA Free Pouches
$11.88 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Golden Grahams Lucky Charms Breakfast Cereal Treat Bars Variety Pack, 28 ct
$10.13 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Bob’s Red Mill Organic Extra Thick Rolled Oats, 32-ounce (Pack of 4)
$34.15 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Carnation Breakfast Essentials Ready to Drink with Fiber, Rich Milk Chocolate, 8 FL OZ Carton (Pack of 24) (Packaging May Vary)
$22.88 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Ghirardelli Salted Caramel Brownie Mix, 16 Oz
$11.10 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
365 by Whole Foods Market, Chocolate Fudge Brownie Mix, 15 Ounce
$3.49 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Keto Fudge Brownie Mix by Keto and Co | Just 1.1g Net Carbs Per Serving | Gluten free, Low Carb, Diabetic Friendly, Naturally Sweetened, No Added Sugar, Non-GMO | (16 Servings)
$9.99 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
365 by Whole Foods Market, Gluten Free Brownie Mix, 15 Ounce
$4.79 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Duncan Hines Dolly Parton’s Fabulously Fudgy Brownie Mix, 17.6 oz.
$3.32 (as of November 29, 2023 13:54 GMT -06:00 – More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
