Your pantry is where your keto journey starts. Having the right foundation and supplies will help you stick to the diet and achieve longevity in a lifestyle that can seem restrictive at first. Not having to reinvent the wheel every time you go keto shopping will save you time, and money, and help you get results faster.
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Your kitchen is where your keto journey starts.
Having the right foundation and supplies will help you stick to the diet and achieve longevity in a lifestyle that can seem restrictive at first. Not having to reinvent the wheel every time you go keto shopping will save you time, and money, and help you get results faster.
The most important low-carb staple foods:
1. Grass fed butter or ghee
Whether you’re a newcomer to the ketogenic lifestyle or simply seeking to enhance your overall eating habits, starting with grass-fed butter is a fantastic choice.
If you find yourself wondering how to determine whether your butter is sourced from grass-fed cows or not, a quick look at the label can provide valuable clues. Specifically, keep an eye out for terms like “pasture-raised” or “grass-fed.”
However, if you come across butter with no labels at all or flimsy ones, it’s highly likely that it is not derived from grass-fed cows, which unfortunately means it may not offer the same level of health benefits.
To ensure your butter remains in its optimal condition, it’s important to properly store it. Keep it refrigerated and make sure to consume it within five days after opening.
2. Full Fat Coconut Milk
Full-fat coconut milk serves as an excellent dairy substitute, offering a wide range of uses in various recipes. With its substantial saturated fat content, it is advisable to consume it in moderation, particularly for those aiming to limit their intake of this type of fat.
By controlling your portion sizes, you can effectively manage your macros, considering that full-fat coconut milk contains fewer carbohydrates compared to its low-fat counterpart. Harness the versatility of this ingredient by incorporating it as a foundation for smoothies or as a flavorful sauce to complement your vegetable or meat dishes. Enjoy the rich and creamy texture while embracing a dairy-free alternative that adds depth and flavor to your culinary creations.
3. Unsweetened Almond Milk or Cashew Milk
Almond milk provides a substantial amount of protein and calcium, promoting weight loss. Its creamy texture makes it an excellent choice for cooking and blending into smoothies. For those seeking a higher protein and lower carb alternative to almond milk, cashew milk is a suitable option.
It shares a similar taste to other nut-based milk but lacks the thick consistency of cashews, making it easier on the stomach during digestion, especially for individuals with sensitivity. If you have a preference for the flavor of cashews over almonds, cashew milk might be the ideal choice for you.
4. Avocados
Avocados provide a wealth of benefits as they offer an abundant supply of healthy fats, along with high levels of fiber, potassium, vitamin E, and B vitamins. These nutritious fruits excel in providing monounsaturated fats, known for their cholesterol-lowering effects, making them a valuable addition to your ketogenic diet.
By incorporating avocados into your meal plan, you can experience prolonged satiety, aiding in your goal of feeling fuller for extended periods. Enjoy the advantages of avocados, reaping their potential in supporting your overall well-being and contributing to a balanced and nourishing lifestyle.
5. Eggs
Eggs are renowned for their exceptional nutritional value, serving as a powerhouse of vital nutrients. Rich in high-quality protein, they offer a satisfying and nourishing option for individuals seeking to maintain a balanced diet.
In addition to protein, eggs are a treasure trove of essential vitamins and minerals, contributing to overall health and well-being. Notably, they contain a significant amount of choline, a crucial nutrient that plays a pivotal role in supporting optimal brain function.
Moreover, eggs boast lutein and zeaxanthin, two potent carotenoids with antioxidant properties. These compounds, acting as guardians against harmful free radicals, have the potential to aid in the protection against cancerous growths. Embracing the consumption of eggs can be a wise choice for individuals aiming to optimize their nutritional intake and promote a healthier lifestyle.
6. Extra Virgin Olive Oil
Olive oil, a staple of the keto diet, offers numerous benefits as part of your daily intake. With its high content of monounsaturated fats and low carbohydrates, it becomes an excellent choice. Not only does it promote heart health and enhance brain function, but it also aids digestion and reduces inflammation, essential for optimal body performance.
7. Cream Cheese
Cream cheese plays a vital role in every low-carb diet, serving as a staple ingredient. Its versatility allows it to feature prominently in various keto-friendly treats, including cheesecakes, cookies, cupcakes, and pancakes.
Use it as a substitute for butter or shortening in baking recipes. Substitute it for sour cream when making dips like guacamole or salsa.
By embracing cream cheese as a dynamic component, you can enjoy a delectable range of dishes while adhering to your low-carb regime.
8. Flaxseed Meal
Flaxseeds, renowned for their nutritional benefits, serve as an exceptional source of fiber, omega-3 fatty acids, and lignans. Packed with potent soluble fiber, these small seeds actively contribute to the reduction of cholesterol levels, promoting cardiovascular health.
Flaxseeds help protect cells and tissues from potential damage, promoting overall well-being and longevity. Incorporating flaxseeds into one’s daily routine offers a natural and wholesome way to enhance one’s dietary intake and support optimal health.
9. Almond Flour or Coconut Flour
Both almond flour and coconut flour boast high protein and fiber content while being low in carbs. Incorporating these flours into your baking endeavors enhances the flavors of your creations without significantly increasing the carb content. Moreover, these versatile flours serve as excellent tools for thickening sauces and acting as thickening agents in soups and stews.
10. Sugar Free Liquid Stevia Sweetener
The plant Stevia rebaudiana yields Stevia, a natural sweetener widely utilized in South America and Asia for centuries as a sugar substitute. However, it also serves as an alternative to artificial sweeteners such as granulated sugar and Splenda.
Stevia distinguishes itself from other prevalent zero-calorie artificial sweeteners due to its lack of calories or carbohydrates. Consequently, regular use of stevia poses no concerns for weight gain. This quality makes it an excellent choice for individuals aiming to shed pounds or maintain their current body composition, even if their diet is rich in fat and low in carbs—an aspect that often leads me back into a rut.
Moreover, the most enticing aspect of stevia usage lies in its far superior taste compared to regular high fructose corn syrup.
11. Unsweetened Chocolate Baking Chips (sugar free)
For optimal results, I suggest utilizing unsweetened baking chips when preparing your candy, although any variety of chocolate chips may be employed. Alternatively, you have the option of using a sugar-free chocolate bar or a sugar-free chocolate spread to craft your own delectable low-carb, keto-friendly treat. Should you desire a carb-free alternative, I recommend concocting homemade ketchup by incorporating flavorful spices such as garlic powder and onion powder.
12. Fresh Meat / Poultry / Seafood / Fish
Choose fresh meat, poultry, seafood, and fish. Opt for freshness rather than frozen or canned alternatives. In urgent situations, frozen meat can serve as a satisfactory option, but it may offer slightly reduced nutrition and extended shelf life (while being more cost-effective overall). If you aim to cut expenses on meals or desire items that can endure beyond a week, or even longer, between trips to the grocery store, prioritize frozen options over other choices.
13. Low Carb Nuts & Seeds
Nuts and seeds on the keto diet offer a wealth of nutrients, making them excellent choices for a nutrient-rich diet. Nuts, with their healthy fats, support optimal brain function, while seeds provide essential protein and fiber. They serve as versatile additions to salads, smoothies, and desserts, or can be enjoyed on their own.
Almonds, rich in vitamins E (which prevents heart disease) and K (which maintains healthy blood pressure), possess anti-inflammatory properties that alleviate joint pain caused by arthritis or osteoarthritis.
Pecans supply an abundance of manganese, which contributes to robust bone health by fostering strong bones.
Walnuts are exceptional sources of antioxidants, including vitamin E (which combats free radicals), selenium (which aids detoxification), and zinc (which enhances memory retention over time).
Pumpkin seeds are packed with zinc and magnesium, supporting healthy hair growth, and omega-3 fatty acids, which promote optimal skin health.
14. Low Carb Vegetables & Greens
- Low Carb Vegetables & Greens
As the name implies, this is a list of low carb vegetables and greens. This includes spinach, kale/kale salads, mixed greens and bell peppers (yes you can have a salad without bread!). Other than that it also includes cucumbers, tomatoes and broccoli! I have tried many different recipes with these foods but my all time favorite has been cauliflower rice combined with eggs in the morning or as a side dish for lunch or dinner.
Final Thoughts
My keto staples are the things I can’t live without. It’s pretty much just my crutch when it comes down to what I eat and how much sugar I have in my diet. I hope this post will help some of you with your own keto journey! There you have it! 15 of my absolute favorite keto staples. I hope you enjoyed reading this post, and feel free to share this article with your friends who may want to join the keto lifestyle.
Thanks for reading!
