If you want to successfully adopt the keto lifestyle, the best way to find your feet is to start at the supermarket.
When you know which foods to purchase each week, grocery shopping suddenly becomes much quicker. At the same time, the prospect of meal planning also feels a lot less overwhelming.
Having a go-to list of keto-friendly grocery staples can be very useful. It means you can open the fridge or pantry at any time and know you’ve got what you need to put together a nourishing meal for your family.
But what items should feature on this list? Here are the best keto-friendly grocery staples you should know about.
What is a keto diet?
The keto diet was invented by Dr. Russell Wilder of the Mayo Clinic back in 1920. Initially, it was introduced as a medical treatment for epilepsy. However, now it is more common as an approach to weight loss management.
The keto diet focuses on reducing carbohydrate intake while prioritising consuming healthy fats and moderate protein. For many families, the challenge isn’t understanding the diet itself. It is actually about knowing what food items to keep stocked at home.
When your pantry, fridge and freezer are filled with keto-friendly options, it becomes easier to stay on track with the diet. You’re also less likely to rely on last-minute takeaway or processed foods, and more inclined to create delicious meals the whole household will enjoy.
How to build a keto-friendly grocery list for everyday meals
A good starting point for building a keto grocery list is to focus on foods you already enjoy and consume on a regular basis. It is worth taking the time to think about the keto-friendly ingredients that feature in breakfasts, lunches and dinners you often eat. These could be:
- Eggs
- Leafy greens
- Cheese
- Meats
- Healthy oils
Time-poor families juggling school drop-offs, work and after-school activities may benefit from the convenience of ready-made options like keto meals with Bondi Meal Prep. They can help take the pressure off cooking during particularly busy weeks, while still ensuring you eat something nutritious and delicious.
Keto pantry staples to always keep on hand
Aside from the foods you normally eat, there are a few other shelf-stable ingredients you should have on hand to help with your low-carb cooking.
The likes of olive oil, coconut oil, nut flours and canned fish are incredibly versatile and can be used across a wide range of meals. These items also store well. So, by having them on hand, you’ll always have the basis of a decent meal option.
They can be especially useful when you’ve run out of fresh ingredients or just want to put something together in a hurry.
Essential keto fridge staples everyone should have
The fridge and freezer are where many everyday keto meals come together. By regularly buying fresh ingredients like eggs, cheese, leafy greens, and avocados, you give yourself the flexibility to enjoy a wide range of tasty breakfasts and brunches, as well as delightful lunches and dinners.
Keeping your fridge stocked with these essentials can help to reduce any decision fatigue you might otherwise have during the week. That’s because when healthy options are visible and ready to use, you’ll be able to prepare meals more quickly and easily on your busy days.
Keto freezer staples you can rely on
Freezer staples are often overlooked when grocery shopping. But they can be incredibly helpful for families as both a primary and backup option.
Frozen vegetables, meats, and prepared ingredients let you cook meals without worrying about food going off. They also help stretch your grocery budget further.
Additionally, the great thing about items like frozen fish, cauliflower rice, and spinach is that they fit well into many keto meals. They are also easy to portion, can be quickly defrosted, and take a short time to cook. So, they tick a lot of boxes.
Best keto-friendly snacks for home and on-the-go
For anyone on the keto diet, snacking can be one of the trickiest parts of following it, especially when you are out and about. For this reason, it is always worth having a good selection of snacks you can reach for to stave off hunger cravings.
The key is to choose snacks that are filling and easy to transport in containers. This includes items such as cheese, mini quiches, nuts, olives, and boiled eggs that work just as well at home as they do on the move.
Planning snacks in advance is especially helpful for families with busy schedules. Indeed, when you do this, it becomes easier to avoid impulse choices during school runs or weekend outings.
What grocery items should be avoided on the keto diet?
While we’ve highlighted some good foods to include on a keto diet, there are others you would be better off avoiding.
Some everyday grocery items are naturally high in carbohydrates. So, they don’t fit well with a keto diet. The likes of sugary snacks, soft drinks, breads and pasta can quickly add extra carbs to your meals. Therefore, making the conscious effort not to purchase them will go a long way towards keeping you on track.
Avoiding these foods isn’t about restriction. Rather, it’s all about clarity. When you understand which foods don’t support your goals, it’s easier to prioritise the staples that do.
Tips for making keto work in a family household
If you want to make the keto diet work for you, then you need to be flexible. You should also be aware that many keto-friendly ingredients can be adapted to suit different preferences at the table. So, knowing this will allow you to make simple swaps together that enable everyone to enjoy meals together.
Kids can be notoriously fussy eaters. However, involving them in your food choices and meal preparations can be a very effective way to help them build familiarity with new foods. If you do this, over time, keto-friendly meals can become a normal part of the household routine as opposed to a separate way of eating.