Keto Shopping: Stocking Up At The Right Stores

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It can be challenging to find keto-friendly foods, but several grocery stores and restaurants offer a variety of options for those on the keto diet. Whole Foods Market, for example, provides a keto-friendly filter on its website to help customers find suitable products in their local store. Additionally, Chipotle offers a Keto Salad Bowl, and many fast-food chains provide bunless burger options. When dining out, it is best to opt for salads with non-starchy vegetables, cheese, avocado, and olive oil-based dressings.

Meat and Poultry

When choosing meat, opt for chicken, fish, and beef more often, and limit processed meats like bacon and sausage. These processed meats are allowed on keto, but they are not the best for your heart and may increase your risk of certain types of cancer.

If possible, choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Poultry

• Chicken thighs
• Chicken breast
• Turkey

Meat

• Steak
• Beef
• Pork
• Bacon
• Sausage
• Lamb
• Veal
• Goat

Dairy and Dairy Alternatives

Dairy Products to Avoid

• Cow's milk
• Goat's milk
• Evaporated milk
• Ultra-filtered milk
• Raw cow's milk
• Oat milk
• Rice milk
• Sweetened condensed milk
• Ice cream
• Flavoured milk

Dairy Products to Enjoy in Moderation

• Greek yoghurt
• Cottage cheese
• Sour cream
• Cream cheese
• Butter
• Hard and soft cheeses
• Cream
• Whipped cream
• Heavy cream

Dairy Alternatives

• Unsweetened almond milk
• Unsweetened coconut milk
• Macadamia nut milk
• Flax milk
• Soy milk
• Cashew milk
• Pea milk
• Unsweetened chocolate almond milk
• Unsweetened chocolate pea milk
• Half-and-half

Where to Buy Keto-Friendly Dairy and Dairy Alternatives

Keto-friendly dairy and dairy alternatives can be found at most grocery stores and supermarkets, as well as health food stores and online. Some specific stores that carry keto-friendly products include Whole Foods Market and Natural and Organic Foods stores.

Plant-Based Foods

The ketogenic diet is often associated with animal foods, but it can be adapted to fit plant-based meal plans. The ketotarian diet is a plant-based version of the keto diet. It is a low-carb, high-fat, and moderate-protein eating plan.

What to Eat on a Plant-Based Keto Diet

• Fats and Oils: Avocados, olives, olive oil, coconut oil, avocado oil, MCT oil, nut oil, and ghee.
• Nuts and Seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, peanuts, and pistachios.
• Non-Starchy Vegetables: Leafy greens (spinach, kale, lettuce, arugula), broccoli, cauliflower, peppers, onions, cabbage, carrots, and zucchini.
• Vegan Protein Sources: Tofu, tempeh, and seitan.
• Vegan Dairy: Coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.
• Fruits: Avocados, berries (blueberries, blackberries, raspberries, and strawberries), lemons, grapefruit, and coconuts.

Sample Plant-Based Keto Meals

• Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.
• Lunch: Cauliflower rice stir-fry with tofu.
• Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
• Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
• Lunch: Creamy coconut and cauliflower soup.
• Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.
• Breakfast: Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut.
• Lunch: Tofu, vegetable, and coconut curry.
• Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
• Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.
• Lunch: Vegetable and tofu salad with avocado dressing.
• Dinner: Eggplant lasagna made with vegan cheese.
• Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder.
• Snacks: Sliced cucumber topped with vegan cream cheese, coconut fat bombs, nut and coconut bars, coconut milk and cocoa smoothie, trail mix, dried coconut flakes, roasted pumpkin seeds, celery sticks topped with almond butter, olives stuffed with vegan cheese, guacamole and sliced bell pepper, cauliflower tater tots, and coconut cream with berries.

Drinks

When it comes to keto-friendly drinks, there are a few options to choose from. Here are some suggestions:

Coffee and Tea

Unsweetened coffee and tea are excellent choices for keto dieters as they contain zero carbohydrates and can be consumed freely. Tea, in particular, is rich in antioxidants and has less caffeine than coffee, making it a good option for those sensitive to caffeine or drinking later in the day.

Unsweetened Plant-Based Milk

Unsweetened almond, coconut, and soy milk are keto-friendly options. However, it's important to avoid oat milk, even if it's unsweetened, as it tends to be too high in carbs.

Dry Wine, Champagne, and Spirits

When it comes to alcohol, dry wines such as pinot noir, Cabernet Sauvignon, and merlot, as well as champagne and spirits like vodka, gin, tequila, and rum, are all keto-friendly choices. Just remember to drink in moderation and always check the labels to ensure there are no added sugars.

Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda. It's refreshing and can be naturally flavoured, but always check the labels to avoid any added sugars.

Stevia-Sweetened Drinks

While artificial sweeteners should generally be avoided, stevia is a natural sweetener that can be used in moderation. So, you might be able to find some stevia-sweetened soft drinks and lemonades that fit your keto diet.

Condiments and Sauces

When it comes to keto-friendly condiments and sauces, there are plenty of options to choose from that will add flavour to your meals without compromising your dietary goals.

Mayonnaise

Mayonnaise is a great condiment for keto diets as it is low in carbs and high in fat. However, some commercial brands contain added sugars and other hidden carbs, so it is important to check the ingredients list and nutrition facts before purchasing. Some keto-friendly options include Walden Farms Mayonnaise, which is gluten-free and dairy-free, and Simple Keto Avocado Oil Mayonnaise.

Salad Dressings

When choosing a salad dressing, look for options that are low in carbs and sugar-free. G. Hughes Smokehouse Marinades, The Garlic Box Apple Cider Vinaigrette, and Walden Farms Salad Dressings are all good choices. You can also make your own salad dressing at home by combining a liquid oil (such as olive oil, MCT oil, or flax oil), an acidic ingredient (like citrus juice or vinegar), salt or soy sauce, and your choice of seasonings.

Hot Sauce

Hot sauce is a great choice for keto dieters as it rarely contains sugars. Popular keto-friendly options include G. Hughes Sugar-Free Sweet Chili Dipping Sauce and Wing Time Buffalo Wing Sauce.

Pesto

Pesto is generally safe for keto diets as it is typically made from nuts, oil, garlic, and herbs. You can make your own keto-friendly pesto at home using nuts such as pine nuts, almonds, walnuts, or macadamia nuts, or purchase a pre-made sauce like Mayacamas Low Carb Creamy Pesto Sauce.

Steak Sauce

Finding a keto-friendly steak sauce can be challenging as traditional varieties often contain brown sugar or raisins. Some good options that fit keto dietary restrictions include The Garlic Box Ontario Garlic Steak Splash and G. Hughes Smokehouse Original recipe Sugar-Free Steak Sauce.

Barbeque Sauce

Barbeque sauce can be high in carbs, but there are several keto-friendly options available. When shopping for a keto barbeque sauce, look for products that are labelled as sugar-free and low-carb, and always check the ingredients list and nutrition facts to ensure they fit your dietary needs. Some recommended options include Guy's Sugar-Free Barbeque Sauce, Nature's Hollow Sugar-Free BBQ Sauce, and G. Hughes Smokehouse Sugar-Free Barbeque Sauce.

In addition to these options, there are several other keto-friendly condiments and sauces available, including mustard, salsa, ranch dressing, blue cheese dressing, Italian dressing, Greek dressing, ghee, almond butter, peanut butter, tahini, and more. Remember to always read labels and check the nutritional information to ensure that the product fits within your carbohydrate limit.

Frequently asked questions