Are you thinking about starting the ketogenic diet but don't know what supplies to get? I've decided to put together a Keto beginner grocery list to help you out.
I recently put together a kit for my brother who has decided to start the ketogenic diet to help with his Type 2 Diabetes. This list is just nonrefrigerated items, but it's easy to modify it and add fatty cuts of meats and dairy if you wanted.
Here is what I included in that beginner keto diet kit.
Pork Lard - I included the Epic brand pork lard. This is a great brand of lard and doesn't include the hydrogenated oils that you find in most of the lard at your local stores.
I like to use lard when frying my foods like chicken. It gives these foods a better flavor than using other oils like coconut.
Coconut Oil - Coconut oil is another wonderful keto-friendly fat to consume. I prefer refined coconut oil because I find it doesn't add any coconut flavor to your foods.
If you prefer a little coconut taste, then go with an unrefined oil. It's probably going to be better for you health wise too.
I like to get my coconut oil at Sam's Club or Costco stores. You can usually get a large container there cheaper than you can at your local supermarket.
Avocado Oil - Avocado Oil is my go to oil for making my homemade mayonnaise. I find avocado oil to have a more pleasant taste than olive oil.
Premade Mayo - I prefer to make my own mayonnaise, but it's nice having some already premade. The advantage of the premade is it lasts months on the shelf and in your fridge after opening.
Homemade mayo is only good for a week or two because it contains raw eggs. I like the Primal brand because it doesn't include the soybean oil that a lot of your common store bought ones have in them.
Other Healthy Fats - Other good fats that don't need to be refrigerated until after opening is tallow, duck fat, and olive oil. You can also use leftover bacon fat, and it's probably one of my favorites, but I do refrigerate that, but I'm not sure that's necessary.
Pizza Making Supplies
Pizza is one of those things that my brother and I both enjoy so I wanted to send along some items to help make the KetoConnect chicken pizza crust recipe.
Silicone Mat - I got a 2-pack of these on Amazon. They work for making a crispy crust out of the canned chicken breast.
Canned Chicken Breast - I recommend trying to find a brand that only contains chicken and water. I get mine at Sam's Club.
Pizza Sauce - I ended up getting an organic brand of this because it had the least carbs in it. Just look around and find the one that is the lowest in carbohydrates at your store. Try to get two carbs or less and don't use too much on each pizza.
Montreal Steak Seasoning - This is my favorite steak seasoning. I also love it on burgers, chicken, and pork. You can make your own seasoning for meats if you prefer.
Morton Lite Salt - I don't try to avoid salts while I'm on the ketogenic diet, but I do recommend this lite salt for the potassium that is in it. Your body can become depleted of this while in the early stages of the diet, so I use this on a lot of my foods along with other salts.
Pink Himalayan Salt - I recommend a good pink Himalayan salt or sea salt. These salts have lots of good minerals in them that regular salts don't have.
Fish - Canned sardines are an easy snack or meal. When I first started out, I would fry them up with some mustard for breakfast when I wasn't feeling like having bacon or sausage.
The problem is finding a brand that is in water or olive oil instead of the vegetable oils you normally find them in. I also like kipper snacks and smoked oysters.
Pork Rinds - Pork rinds are a staple on the Keto diet. They work great as a snack or part of the main meal. You can make nachos out of them or crush them up and use them as a breading when frying foods.
I tend to avoid most of the flavored ones because they contain MSG and other ingredients that I don't want. But I do recommend the Mac's and Epic brands if you want the flavored ones.
Cheese Crisps - More and more stores are starting to carry cheese crisps. These are just 100% fried or baked cheese. You can get them in many different flavors, and they taste excellent. The asiago is my favorite.
Typically, you can find these in the deli or fresh produce section in your grocery store. The only problem I have with these is it's easy to overeat them and end up eating multiple servings.
To avoid this, you can make your own at home. Just fry or bake the cheese in small batches, and you won't over consume them.
Olives - I like buying the little snack packs of both green and black olives. Olives contain a lot of fat, and by getting the prepackaged variety, I don't overeat them.
Pepperoni - Pepperoni is a great fatty snack or as a topping on your pizza. You can also fry it or back it just to make chips.
Most pepperoni doesn't need to be refrigerated until you open it which also makes it a good food to take with you when you're away from home. Just make sure to look at the carbs and try to get a brand that is the lowest in this macro.
Jerky & Sausages - Jerky and meat stick sausages are another great items that don't need refrigerated until you open them. Look for the fattiest cuts and watch for sugars and fillers.
Misc Supplies & Beverages
Sous Vide Cooker - I sent along my Anova Precision Sous Vide cooker. I love the way a sous vide machine makes a perfect medium rare steak. It's a Keto tool that I recommend for sure.
La Croix Carbonated Water - Normally, I drink just water and black coffee, but sometimes it's nice just to have something a little different. La Croix is just two ingredients (carbonated water and natural fruit flavor) and zero carbs.
I don't drink this often, but I do find it helps with cravings here and there. It does take a little getting used to at first because it's not sweet like a soda pop. But that's a good thing because I can't see myself getting addicted to these.
Apple Cider Vinegar - ACV has a lot of health benefits for blood sugar and your gut. I recommend buying a variety that has the mother in it still to get the maximum benefits. I prefer the Bragg's brand.
Lemon Juice - I mix lemon juice with my apple cider vinegar and drink this concoction before each meal. Lemon juice also has gut health benefits and can help with kidney stones. I recommend getting an organic variety because lemons are a crop that can be sprayed with a lot of pesticides.
Cookbooks - You can get a lot of recipes off the internet, but sometimes it's just nice having physical copies on hand for inspiration. Whenever you're in a rut, you can look up a new recipe and have some different. It can be the difference between sticking to the diet or cheating.
So that's everything I sent with my brother to help him get started on the diet. It's not a complete Keto beginner grocery list, but it will get you off to a good start. What else would you add to this list to help someone starting out? Comment below, I'd love to hear about it.