I hope you love the products and resources I recommend here at A Little R & R. Just so you know, it is possible that I get a commission and collect income from the links on this page. Click here for more info. I am not a doctor, none of the information on any of these pages pertaining to the Ketogenic Diet or Adrenal Fatigue should be considered medical advice and should not replace the care of your personal physician. I am simply eager to share the information I have learned while on my own journey to health. Before you embark on this journey, please consult with your physician.
I am not a doctor, none of the information on any of these pages pertaining to the Ketogenic Diet or Adrenal Fatigue should be considered medical advice and should not replace the care of your personal physician. I am simply eager to share the information I have learned while on my own journey to health. Before you embark on this journey, please consult with your physician.
A lot of people in my Keto Coaching Group have asked for a shopping list.
I used to have a page here on my blog with a printable version to download, but I thought having a nice pretty printable would be helpful to everyone!!
LCHF/Ketogenic eating includes a wide spectrum of plans and opinions. It is very easy to make it complicated.
I always say that the Ketogenic way of eating is as simple or complicated as you make it.
I will preface this shopping list by saying that I don’t obsess over organic, non-GMO, and free-range/antibiotic free. Mainly because we don’t have as many issues with that here where I live than in the States.
If I lived in the States, I’d likely pay greater attention to these things.
I would recommend trying to buy locally as much as you can: locally grown eggs, meat, and farm-fresh vegetables.
However, if this makes it extra complicated for you or if these are above your current budget, do what you can.
If shopping for these things makes it too complicated for you, it will just make it that much easier for you to give up after a short time.
One more thing, In some of my recipes I included Stevia.
I have completely stopped using even sugar substitutes because I found they were stalling my progress. In my shopping list I include no sweeteners at all.
The only thing I have found that slightly sweetens my meals is the coconut flakes.
Here are some things included on the Keto Shopping list. To get the fully list in a printable form, simply put your email in below and you’ll be directed to a page with all of the printables from A Keto Coaching.
Keto Shopping List
Fruit and Veg
No fruit. Fruit has a lot of sugar and carbohydrates. Any vitamins and fiber you would receive from fruit you will get in your vegetables
Lemon (this is the only fruit I recommend. The benefits of lemon are endless, it has very little sugar and is great at detoxifying the body)
Lettuce (I avoid iceberg lettuce as it has literally no nutritional value)
Bell peppers (use sparingly – if you are unsure if you can tolerate nightshades, I’d avoid them all together at first and slowly reintroduce them after a few months and track your body’s reactions)
Avocados (Keep as many of these on hand as possible. They are high in healthy fats and have tremendous health benefits)
Radishes (These are a great substitute for potatoes. They are low in carbs, high in health benefits, can be boiled, roasted, eaten raw…..)
Broccoli & Cauliflower (Same as radishes)
Chicken (Go for the leg, thigh and wing. The breast has less fat and more protein, and is thus counterproductive to the Ketogenic WOE. Get the whole fryer and make bone broth with the carcass. Bone broth is has immense health benefits and helps to heal the gut)
Canned Tuna (Make sure its packed in olive oil or brine)
Cheese (various kinds – even blue cheese, which is great for making your own dressing)
Heavy Whipping Cream (no sugar added)
Acidophilis yogurt (unflavored – this is high in essential probiotics)
Fats and oils
Lard (the benefits of animal fat are endless. Just make sure that it is pure lard and doesn’t have shortening added)
Mayonnaise (Check ingredients!)
Nuts and seeds
Chia seeds (these are high in Omega-3 fatty acids!!)
Freshly ground flax seed (these are high in Omega-3 fatty acids!! The body digests them easier when they are ground, make sure they are freshly ground or buy whole flax seeds and grind them in a grinder)
Sauerkraut (sauerkraut is high in vitamin C and essential probiotics. The benefits of sauerkraut are countless!)
Himalayan salt (this is packed with amazing minerals needed to keep your electrolytes balanced. I regularly just dip my finger in and put it under my tongue. New research shows that salt doesn’t harm your body, in fact just the opposite! Lack of sodium is not good for our bodies!)
Herbs and seasonings (check ingredients to make sure that there are no added flavorings and chemicals)
Grab this free downloadable Keto Shopping List right now!
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