My number 1 tip for Shopping Keto is: drink a Perfect Porridge smoothie (you and the kids!) BEFORE you leave the house. This eliminates little grabby hands sneaking treats from the shelves and you caving into your chocolate cravings. You simply wont be able to resist those carb loaded snacks if you shop hungry.
Remember, keto is not about starving yourself. We are not punishing your body for being the wrong shape or size. We are nourishing it with wholefoods for health, wellbeing and mental clarity.
My number 2 tip for Shopping Keto if you struggle with impulse buying is shopping online. Without peripheral stimulation and temptation it is easier to ignore unhealthy snackage.
My number 3 tip for Shopping Keto is get your produce at a local vege store. Not only are you supporting a small business in your hood, 9/10 the fruit and veg is wayyyy cheaper and often better quality as it is hand picked.
The Keto Challenge Shopping List
Produce:
Asparagus
Avocado
Baby Spinach
Blackberries
Blueberries
Broccoli
Capsicum (green is lowest-carb)
Cauliflower (do not buy it riced, you need the whole thing)
Courgette
Cucumber
Ginger root
Lemons / Lime
Lettuce
Melon (any)
Mushrooms
NZ Garlic
Onion (2 white, 1 red)
Raspberries
Strawberries
Zoodles or Broccolli noodles if you can find them!
From The Chiller
Butter
Coconut Yoghurt or other plant-based low-carb yoghurt
Cream
Sour Cream
Cream Cheese
Creme Fraiche or Mascapone (optional)
Tasty Cheese
Mozarella
Meat, Poultry and Seafood
Fish: skin on fillets are best. Any salmon, fatty fish or shellfish. Shrimp, squid tubes or prawns - frozen is fine. Be wary of smoked as sugar is often used as to flavour. Read the nutrition panel first.
Chicken: drums, wings, leg, thighs - anything bone in and skin on is best. Other cuts are also ok just slightly less keto. Avoid anything pre-marinaded. Whole roasted birds without stuffing or marinade.
Pork: prime not lean mince, belly, finger slices, shoulder, steak, loin, chop, fillet or any joint with the bone in is ideal. Nitrate and chemical-free bacon; we like Hendersons. Sausages: Frank's Free Range, L'Authentique and Swiss Deli
Beef: prime not lean mince, brisket for slow cook, any steak fillet,
Lamb: prime not lean mince, chops, racks, shanks, leg roast or butterflied. Avoid marinated cuts.
Herbs & Spices:
All Spice
Basil (fresh or dry)
Chinese 5 Spice
Cinnamon
Cumin
Lemon Pepper
Lemongrass (fresh, frozen or dried)
Nutmeg
Oregano
Paprika, Sweet and Smoked
Parsley (fresh or dry)
Pepper (white and black)
Rosemary (fresh or dry)
Star Anise
Thyme
Other items:
Nuts: almonds, Brazil nuts, cashews, peanuts, pistachios, pecans, walnuts
Seeds: pumpkin seeds, sunflower seeds, sesame seeds,
Almond or Peanut Butter
Coconut Milk
Coconut Oil
Chia Seeds
Cocoa or Cacao or Lindt 95%
Olive Oil
Salt
Sesame Oil
Sweetener of your choice
This is a pretty complete list of the core ingredients I will be cooking with. You absolutely do not have to buy it all at once - we are a hungry family of four so our quantities will vary compared to yours. If you have any questions or recipe requests, please flick me a reply email and I will be happy to help you out!
Note: If you 120% do not trust yourself to make any shopping decisions during the keto challenge then I encourage you to use Hello Fresh. I can easily show you how to keto-fy their recipes and the portions are big enough to make a hot dinner and lunch the next day. You can use my discount code KATY90 for $90 of your first 4 boxes here: https://bit.ly/35X9FQD