Use this keto shopping list next time you go shopping and stop guessing at the grocery store. These are the 21 keto staple foods you need to get started on your health journey, so read through and take notes.
Planning is everything when it comes to your diet, and you would know how to make a killer weight loss plan if you took the Million Pound Mission Bootcamp on The Curve. Whether it’s planning your keto cheat strategy for an upcoming social event or meal prepping for the work week, Adam Schaeuble has the answers.
This might come as a shock to you, but butter is actually a health food. That’s right. You’ve been lied to your whole life. Butter has adequate amounts of all of the fat-soluble vitamins as well as CLA. In America, butter is often the most widely available form of quality animal fat. Some good brands to look for at your local grocery store are Kerrygold, Vital Farms and Organic Valley.
If you’re looking for a dairy-free alternative to butter, see if you can find some ghee. Ghee is clarified butter which means the milk solids have been removed, so it is suitable for a dairy-free diet. Our favorite brand for ghee is 4th & Heart.
Keto Shopping Tip: A deeper colored butter means it is more nutrient dense. Butter will be dark yellow or even orange if the cow is pastured on nutrient-dense grass, rich in carotene.
2. Coconut Oil
Coconut oil is high in saturated fat which makes it suitable for cooking with, and it comes with a long list of proven benefits. This oil will go through varying degrees of processing so you will have some decisions to make in the grocery store. Look for virgin, unrefined or cold-pressed. Cold-pressed is the least processed form, but it will also have the strongest coconut taste. If you prefer a more mild tasting oil, you may want to opt for refined coconut oil. Our favorite brand is Nature’s Way.
3. Lard or Tallow
We always prioritize animal fats over plant fats as the foundation of our diet, so we are big fans of lard and tallow. Lard is the rendered fat from pork and tallow is the rendered fat of ruminant animals like beef and lamb. The low polyunsaturated fat content of tallow makes it our preferred fat for cooking with. Whenever buying animal fats, quality will be more important than when buying plant fats, so take some time to seek out high quality sources. Our favorite brand is Epic Beef Tallow.
Avocados are the perfect keto food. They are an instant high-fat side dish that takes no time to prepare. We always have a bunch on hand for when we don’t feel like cooking a complex side dish. Keto beginners will get confused about the carbs in avocado. They do contain a high amount of carbs, but they also contain a high amount of fiber which can be subtracted when calculating net carbs. A medium avocado will only have around three grams of net carbs.
Keto Shopping Tip: Avocados have a high amount of potassium which can help when starting a keto diet and combating the keto flu.
Nuts are great for snacking on when you start the keto diet. Just about all nuts are keto-friendly in moderation. It can be hard to control your consumption of these tasty morsels when they’re salted, roasted, and pre-shelled, so use portion sizes. Refer to the graphic below for specific carb counts. There’s even some interesting studies that show nut consumption is associated with lower rates of type-2 diabetes.
If nuts are hard for you to digest, check out our Ancestral Recipes course on The Curve and learn how to soak and dehydrate nuts. This process eliminates anti-nutrients.