Keto Dieters: Whole Foods' Keto-Friendly, Pre-Made Meals Options

Whole Foods Market offers a wide range of keto-friendly foods, including pre-made items such as guacamole, zucchini noodles, and cauliflower, as well as ingredients for customers who prefer to cook their own meals. During January, participating Whole Foods Market locations in certain states feature vegan keto-friendly dishes in the prepared foods section. These dishes are plant-based and include nutrient-dense, seasonal vegetables, bright flavors, and plenty of fats from sources like walnuts, pecans, and pumpkin seeds.

Whole Foods Market also provides a 7-day keto-friendly meal plan with recipes and ideas for breakfast, lunch, dinner, and snacks. The meal plan includes a mix of cooking your own meals and ready-to-eat options from Whole Foods Market.

Whole Foods' keto-friendly meal plan

Whole Foods Keto-Friendly Meal Plan

This meal plan is designed to help you adopt a keto-friendly diet, which typically involves eating full-fat, low-carbohydrate foods with a moderate amount of protein.

Weekly Plan

Monday

• Breakfast: Egg White Omelet Bites with a side of fresh mixed greens
• Lunch: Salmon Salad with Avocado
• Dinner: Herbed Prime Rib Roast with a side of riced cauliflower and steamed broccoli

Tuesday

• Breakfast: Leftover Egg White Omelet Bites with blueberries
• Lunch: Leftover Herbed Prime Rib Roast
• Dinner: Chicken Breast (Thai, Italian, Mexican, Indian, or Greek style) with grilled asparagus topped with lemon and pine nuts

Wednesday

• Breakfast: Keto-Friendly Yogurt topped with chia seeds and raspberries
• Lunch: Leftover Chicken Breast sliced over salad
• Dinner: Pizza-Style Stuffed Portobellos with Blistered Shishito Peppers

Thursday

• Breakfast: Keto-Friendly Yogurt with ground almonds and cinnamon
• Lunch: Leftover Pizza-Style Stuffed Portobellos
• Dinner: No-Cook Zucchini Noodle Salad with a sausage link

Friday

• Breakfast: Egg Boats with avocado
• Lunch: Rotisserie Chicken with greens, drizzled with olive oil and balsamic
• Dinner: Leftover No-Cook Zucchini Noodle Salad topped with shredded chicken, garnished with orange zest, and served with Jalapeño Parmesan Crisps

Saturday

• Breakfast: Natural Savory Turkey Breakfast Sausage Patties with scrambled eggs cooked in ghee and bell peppers
• Lunch: Leftover Roasted Salmon Stuffed with Spinach, Feta, and Ricotta
• Dinner: Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce, served with riced cauliflower instead of pilaf

Sunday

• Breakfast: Egg Boats with avocado
• Lunch: Leftover Rotisserie Chicken served over riced cauliflower with a pat of butter
• Dinner: Roasted Salmon Stuffed with Spinach, Feta, and Ricotta

Tips for Success

• Get organized by taking inventory of the ingredients you already have and creating a grocery list for the items you need.
• Prep ahead by maximizing baking, chopping, and marinating time when you can.
• Don't cook everything from scratch. Plan for some on-the-go meals or ready-to-eat entrées, like sashimi or a whole rotisserie chicken.
• Mix and match your meals and snacks to suit your preferences and schedule.

Vegan keto-friendly dishes at Whole Foods

Whole Foods Market offers a variety of vegan keto-friendly dishes and ingredients. During January, participating Whole Foods Market locations in the North Atlantic, Northeast, and South regions feature vegan keto-friendly dishes in the prepared foods section. These dishes are designed to provide quick and convenient meal options for those on the go.

• Shirataki Noodle Pad Thai
• Charred Chile Garlic Broccolini
• Coconut Lime Cauliflower Rice
• Ginger Carrots with Pepitas
• Roasted Butternut Squash with Pecans
• Mushroom & Walnut Brussels Sprouts

In addition to these featured dishes, Whole Foods Market offers a wide range of vegan and keto-friendly foods and ingredients that can be used to create your own meals. These include:

• Fresh or frozen produce: Broccoli, cauliflower, zucchini, avocado, berries, and lemons
• Pre-made items: Guacamole, zucchini noodles, and cauliflower
• Dairy-free cheese products
• Non-dairy buttery spread
• Nuts and seeds: Almonds, walnuts, pecans, and chia seeds
• Nut and seed butters: Almond butter, tahini, and coconut manna
• Vegan protein sources: Full-fat tofu and tempeh
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, and cashew cheese

By combining these ingredients and dishes, vegans following a keto diet can create nutritious and delicious meals that fit their dietary needs.

Keto-friendly snacks at Whole Foods

Whole Foods Market offers a wide variety of keto-friendly snacks, including:

Pre-cut Vegetables

Pre-cut celery sticks, cucumber slices, and crudités can be paired with keto-friendly dips and dressings.

Keto Bread

Base Culture's original keto bread is made without grains, dairy, or soy and has a nutty-sweet taste with 0g of sugar per slice.

Keto Cups

Eating Evolved Organic Keto Cups combine creamy coconut butter and MCT oil, with a sweet outer layer of cacao and monk fruit extract.

Keto Cookie Dough Bites

BHU Foods offers chocolate chip, double dark chocolate chip, and white chocolate macadamia cookie dough bites, sweetened with monk fruit.

Keto Bars

Dang Foods offers bars in flavors like Almond Cookie, Crazy Rich Chocolate, and Lemon Matcha, with 9-10g of protein and 6g of fiber. Bulletproof bars contain collagen protein and Brain Octane Oil and come in flavors like Vanilla Shortbread and Chocolate Chip Cookie Dough. Primal Kitchen also offers paleo and keto-friendly bars in flavors like Peanut Butter, Coconut Lime, and Mint Chip.

Pork Rinds

EPIC Provisions' Pork Rinds are made with fried pork skins from animals raised without antibiotics and can be paired with guacamole for a keto-friendly "chips and dip."

Keto Bars

Love Good Fats' Chocolate Chip Cookie Dough Snack Bar combines creamy almond butter cookie dough with crispy bits, coated in chocolate.

Chocolate

Lily's Chocolate offers a variety of stevia-sweetened chocolate options, including dark and milk chocolate bars, chocolate-covered confections, and baking chips.

Keto Cookies

Fat Snax offers soft-baked keto cookies in flavors like Chocolate Chip, Double Chocolate Chip, and Peanut Butter, made with almond flour, coconut flour, and butter, with 0g of sugar.

Keto Shake

The Koia Chocolate Brownie Keto Shake is thick, rich, and ultra-chocolatey, with only 3g of sugar per bottle.

Nuts

Whole Foods' 365 brand offers a variety of nuts, including organic almonds, which are a great source of quick snacks and can be easily incorporated into trail mixes or roasted with butter and spices.

Keto Pancake & Waffle Mixes

Birch Benders' keto-friendly pancake and waffle mixes produce fluffy results and only require water, making them a convenient option for quick snacks or breakfasts on the go.

Whole Foods Market also provides a 7-day keto-friendly meal plan, which includes recipes and snack ideas. The plan includes a variety of options, such as omelet bites, salmon salad with avocado, and chicken breast with grilled asparagus.

Keto-friendly recipes at Whole Foods

Whole Foods Market has a range of keto-friendly recipes to suit those who are new to the keto diet or those who are already pros. The keto-friendly style of eating emphasizes low-carb, high-fat foods like eggs and meats, plant-based fats like avocados and coconut oil, and some dairy products like butter, cream, and cheese.

Day 1

• Breakfast: Egg White Omelet Bites with a side of fresh mixed greens
• Lunch: Salmon Salad with Avocado
• Dinner: Herbed Prime Rib Roast with a side of riced cauliflower and steamed broccoli

Day 2

• Breakfast: Leftover Egg White Omelet Bites with blueberries
• Lunch: Leftover Herbed Prime Rib Roast
• Dinner: Chicken Breast with grilled asparagus topped with lemon and pine nuts. Choose your own flavor profile: Thai, Italian, Mexican, Indian, or Greek.

Day 3

• Breakfast: Keto-Friendly Yogurt topped with chia seeds and raspberries
• Lunch: Leftover Chicken Breast sliced or diced over salad
• Dinner: Pizza-Style Stuffed Portobellos with a side of Blistered Shishito Peppers

Day 4

• Breakfast: Keto-Friendly Yogurt with a new flavor of your choice, topped with ground almonds and a dash of cinnamon
• Lunch: Leftover Pizza-Style Stuffed Portobellos
• Dinner: No-Cook Zucchini Noodle Salad with a sausage link. Top with shredded chicken and garnish with orange zest. Serve with Jalapeño Parmesan Crisps and Fresh Salsa.

Day 5

• Breakfast: Egg Boats with avocado
• Lunch: Rotisserie Chicken with greens, drizzled with olive oil and balsamic
• Dinner: Leftover No-Cook Zucchini Noodle Salad

Day 6

• Breakfast: Natural Savory Turkey Breakfast Sausage Patties with scrambled eggs cooked in ghee. Add bell peppers for color and flavor.
• Lunch: Leftover Roasted Salmon Stuffed with Spinach, Feta, and Ricotta
• Dinner: Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce. Serve with caramelized onions and sautéed spinach, replacing pilaf with riced cauliflower.

Day 7

• Breakfast: Egg Boats with paprika
• Lunch: Leftover Rotisserie Chicken. Debone and serve over riced cauliflower with a pat of butter.
• Dinner: Roasted Salmon Stuffed with Spinach, Feta, and Ricotta. Pick up a sustainable wild-caught or Responsibly Farmed fillet, such as sockeye.

Keto-friendly shopping at Whole Foods

Whole Foods Market has a wide range of keto-friendly foods and ingredients, as well as ready-made meals and snacks. Here's a guide to help you navigate keto-friendly shopping at Whole Foods.

Keto-friendly foods at Whole Foods

Whole Foods offers a variety of keto-friendly foods that are low-carb and high-fat. In the produce section, you can find fresh or frozen vegetables like broccoli, cauliflower, zucchini, avocado, and berries. They also have a selection of pre-made items such as guacamole, zucchini noodles, and cauliflower rice. For plant-based fats, you can choose from avocados, coconut oil, nuts, seeds, and olive oil.

If you're looking for keto-friendly dairy options, Whole Foods carries products like butter, cream, and cheese. Their meat department offers Animal Welfare Certified meats, including beef, poultry, and pork. You can also find seafood options like salmon and Chilean sea bass.

Keto-friendly ready-made meals and snacks

Whole Foods has a dedicated prepared foods section, which often includes vegan keto-friendly dishes. You can find creative and delicious plant-based, keto-friendly options like Shirataki Noodle Pad Thai, Charred Chile Garlic Broccolini, and Coconut Lime Cauliflower Rice. These dishes are packed with nutrient-dense, seasonal vegetables and healthy fats from sources like walnuts, pecans, and pumpkin seeds.

In addition to the prepared foods section, Whole Foods also offers a range of keto-friendly snacks. You can find bars, bites, chips, salsas, dips, and even supplements specifically designed for the keto diet. Their website provides a handy keto-friendly grocery list and a 7-day keto-friendly meal plan to make your shopping trip easier.

Tips for keto-friendly shopping at Whole Foods

To make the most of your keto-friendly shopping at Whole Foods, here are a few tips:

• Check their website: Whole Foods' website provides a wealth of resources for keto-friendly shopping. You can browse keto-friendly products, explore keto-friendly essentials, and find recipes and meal plans.
• Plan ahead: Before you go shopping, take inventory of the ingredients you already have and make a list of what you need. This will help you stay organized and ensure you don't overspend.
• Be flexible: Keto-friendly options may vary by location, so be prepared to adapt your meal plan or try new products.
• Look for sales and discounts: Keep an eye out for promotions or discounts on keto-friendly items. This can help you save money while sticking to your diet.
• Read labels carefully: When in doubt, always read the labels of the products you're considering. Check the ingredient lists and nutrition facts to ensure they align with your keto-friendly diet.

By following these tips and utilizing the resources available at Whole Foods, you can make keto-friendly shopping a breeze and enjoy a variety of delicious and nutritious meals.

Frequently asked questions