Foods with No Carbs and No Sugar Ketogenic
Pretty much everyone new to the keto diet experiences the same overwhelmed feeling when they’re first starting out. After all, this diet is a pretty big shift for the way most of us have been eating for our whole lives.
How do you get started?
What foods should you keep around?
There are a lot of decisions to make when you embark on your keto journey, but you don’t have to figure it out all by yourself! We’re here to make it all a bit easier, with a shopping list for at least one week’s worth of keto-friendly meals. We’ve included the average cost of the minimum amount of grocery items you will need to ghetto make the keto-friendly meals that we will suggest.
Take it one step at a time, and before you know it, your kitchen will be stocked, and you’ll have the hang of your new groove! The best way to keep a ketogenic diet budget friendly is to keep your diet as simple aspossible.Fast for breakfast. Enjoy a large salad with chicken or canned salmon and homemade vinaigrette for lunch.
And prepare casseroles with cruciferous vegetables, cheese, and protein for dinner. To really keep the budget down, avoid specialty items like almond flour or low-carb sweeteners. We enjoy having a well-rounded pantry, so we’ll go over budget breakdown of the meal plan we’ve created that includes all types of keto items. The upfront cost may be a little pricey, but many items are shelf stable and are only used little bit at a time. Spread out over time, the costs are not as high as the initial breakdown suggests. Let’s begin in the dairy aisle:
Keto-Friendly Foods to Eat
When following a ketogenic diet, meals and snacks should center around the following foods:
- Eggs: Pastured, organic whole eggs make the best choice.
- Poultry: Chicken and turkey.
- Fatty fish: Wild-caught salmon, herring and mackerel.
- Meat: Grass-fed beef, venison, pork, organ meats and bison.
- Full-fat dairy: Yogurt, butter and cream.
- Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
- Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
- Nut butter: Natural peanut, almond and cashew butters.
- Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
- Avocados: Whole avocados can be added to almost any meal or snack.
- Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
- Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.
You’ll need two dozen eggs, a 4-ounce container of half-and-half and a 4-ounce container of heavy whipping cream. Also, be sure to grab full-fat sour cream and butter, as well as cheddar and Parmesancheese.When possible, look for organic, free-range eggs and grass-fed dairy products. Moving on to the meat and seafood counter: Pick up at least 21 ounces of bacon, but make sure it’s keto-friendly, with no added sugars or carbs!You’ll also need a pound of 80/20 ground beef, as well as a 14.75-ounce can of pink salmon.
The produce department is where we’ll really load up. You’ll need a pound and a half of broccoli florets, just over a pound of cauliflower, about four ounces of watercress and eight ounces of fresh spinach. Look for one medium-sized avocado, as well as two lemons. Grab some fresh chives, dill, basil and garlic, too. If it fits in your budget, choose organic, biodynamic or local produce. You’ll also need some dried spices. You may have some of these at home,
Ketogenic Food is Friendly
but if they’re older than 6 months, consider startingfresh!Stock up on dried parsley flakes, onion and garlic powder, celery salt, red pepper flakes, cayenne pepper, and ground cinnamon, nutmeg, ginger and allspice. Don’t forget kosher salt and black pepper, too! Oils and fats are essential to the keto diet, and we suggest picking up good quality, organic olive and avocado oils. Condiments are important too; we like Heinz Reduced Sugar Ketchup, Dijon mustard and full-fatmayonnaise.You might think your days of shopping in the baking aisle are over, but you’d be wrong! Swing through for unsweetened cocoa powder, aluminum-free baking powder and vanilla extract.
Don’t leave the grocery store without natural creamy peanut butter (with no added sugar, of course) and a package of keto-friendly pork rinds for snacks. Then, shop online for the best deals on other keto essentials, like almond flour, psylliumhusk powder, powdered erythritol, unsweetened coconut flakes, and liquid stevia. If you broke down the pricing on all these groceries for what you’d need for a week’s worth of recipes, you’d be right around $59.
Low Sugar Ketonegic Food
Of course, food prices vary depending on where you live and shop, and when you’re first startingout on keto, your grocery spending will be higher as you stock your pantry.You can save even more money by buying in bulk, making snacks yourself, and stickingto your meal plan.For more tips, take a look at the �Eating Keto on a Budget Guide” on Ruled.me.
Now that your fridge and shelves are loaded with keto-friendly ingredients, it’s timeto think about the meals ahead.You can make all of the following meals with the grocery list we just outlined.Breakfast dishes include Bacon-Crusted Frittata Muffins and Hunger Buster Low-Carb Bacon Frittata.Both of these recipes combine everything we love in the morning: fluffy eggs, packed with fat, protein and flavor! With the average cost of groceries in mind, the frittata muffins come out to about $1.20each, and the low-carb frittata to just 84 cents per serving. For lunch, you can make Spinach Watercress Keto Salad and Bacon Cheeseburger Salad.
The spinach salad is packed with healthy fats from fresh avocado and avocado oil and the bacon cheeseburger salad which combines all the flavors of your old fast food favorite in a healthy keto dish! It also uses leftovers from a cheeseburger casserole (more on that later), which makes it a total snap to put together. The pricing for these lunches comes to about $1.61 per serving of the spinach salad and$2.09 for the bacon cheeseburger salad. And for dinner, you’ll be able to make Salmon Patties with Fresh Herbs and Bacon Cheeseburger Casserole.
The salmon patties are perfect for anyone who wants to add more seafood to their diet, but isn’t confident about cooking fish. They are so simple to make and come in at just $2.03 per serving! Bacon Cheeseburger Casserole is a staple dinner for many keto dieters. It’s hearty, filling and satisfying and always makes plenty of leftovers, a great value adjust $1.55 per serving. You can also put together sides of Lemon Roasted Spicy Broccoli and Easy Creamy Cauliflower Mashed “Potatoes”, which complement both dinner entrees.