Paleo And Keto Foods: Where To Shop And What To Buy

There are a variety of stores that sell keto and paleo foods, including Walmart, Whole Foods, Amazon, and Target. For those on a budget, Aldi is a great option for keto products, while Thrive Market is a good online option for paleo foods. Costco and Sam's Club are also good options for bulk keto foods.

Online keto and paleo food retailers

There are a number of online retailers that cater to those following paleo and keto diets.

The Paleo Foods Co. is a retailer that sells vegan, paleo, and keto-friendly granola. Their granola is made with 30% nuts and superfood ingredients like chia seeds, and it is high in protein and healthy fats. It is also naturally lower in carbohydrates, with only 8g per bowl.

The Paleo Foundation has a blog that provides extensive information on keto-friendly food products that can be found in popular U.S.-based supermarket chains and Canadian grocery stores. They also review some of the best places to source certified keto products online in Canada. Natura Market, for example, is an excellent online source for keto products in Canada, offering thousands of healthy food items and free shipping across the country on orders over $49. Some of the top keto-certified products available at Natura Market include Four Sigmatic, Good To Go Soft Baked Bars, Birch Benders Keto Pancake Mix, Primal Kitchen Alfredo Sauces and Ketchup, Yai’s Thai Pad Thai Sauce, and Dang Bars.

Low Carb Canada is another great online e-commerce platform that specializes in food products that are keto and paleo-friendly, zero net carbs, gluten-free, and non-GMO. They offer a wide variety of food products and deliver across Canada. Some of the keto-certified food products found on this website include Sooo Ketolicious Keto Pizza Crust, Chosen Foods Keto Mayo, Think! Protein Bars, Pure Traditions Pili Nuts, and 4505 Meats Chicharrones.

The Low Carb Grocery is another online store that features a large selection of top low-carb and keto brands, serving the local Toronto area and the rest of Canada through its online store. Some of their keto-certified products include UNBUN foods keto-certified low-carb buns, Chosen Foods Keto Mayo, GoodTo Go Soft Baked Bars, High Key Instant Hot Cereal, and Primal Kitchen Dressings and Marinades.

In addition to these online retailers, there are also some major food retailers and smaller, boutique food markets that carry a diversity of products with paleo, keto, or grain-free certification. Amazon's acquisition of Whole Food Markets and Walmart's expansion of organic food alternatives confirm the growing consumer demand for healthier food alternatives.

In-store keto and paleo food retailers

If you're looking to buy keto and paleo foods in-store, there are several retailers that can help. Here are some options:

Trader Joe's

Trader Joe's offers a convenient and affordable selection of keto-friendly groceries. They carry ready-to-eat meals and a wide variety of frozen foods that are perfect for a quick keto meal. Some of their keto offerings include Cobb Salad, Fire Roasted Vegetables with Balsamic Butter Sauce, and Grass Fed Angus Beef Burgers.

Costco

Costco is a great option for those who want to buy keto products in bulk. They offer a range of keto-friendly items, including meat, fresh produce, low-carb snacks, and even keto cookbooks. Some of their keto products include 100% Grass-fed Beef Cooked Uncured Polish Sausage and Kirkland Protein Bar Variety Pack.

Whole Foods Market

Whole Foods Market is a popular choice for keto grocery shopping, offering a wide variety of high-quality keto-friendly foods and specialty keto products that can be difficult to find elsewhere. Some of their keto offerings include 365 Santa Maria Beef Tri-Tip and Zevia Zero Calorie Soda.

Aldi

Aldi is a great option for those on a budget, offering a wide selection of keto staples at affordable prices. In addition to keto basics like eggs and grass-fed butter, they also introduce new keto-friendly finds each week. Aldi also offers keto-friendly marinara sauce, keto bars, bread, bagels, and rolls.

Target

Target may not be the first store that comes to mind for keto shopping, but they have an impressive selection of keto products, including exclusive Target-brand items that are both affordable and high-quality. Their Good & Gather line offers a ton of keto items, including cheeses, broths, and vegan options.

Walmart

Walmart offers a surprising range of keto options, both in-store and online. In-store, you can find shredded cheese, olive oil, and fresh produce. Their website offers an expanded selection of keto products, with free shipping to the store or free 2-day shipping to your home on orders over $35.

In addition to the retailers mentioned above, other stores that offer keto and paleo options include Publix, Sam's Club, and Amazon. It's always a good idea to check the websites or apps of these retailers to discover their latest keto and paleo offerings and take advantage of any promotions or discounts they may be offering.

Paleo and keto meal prep

Planning your meals in advance is key to staying on track with the paleo and keto diets. Here are some tips for paleo and keto meal prep:

Paleo Meal Prep

The paleo diet is based on the principle of consuming foods that were available to early humans and is meant to reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar, and reduce the risk of chronic diseases. It focuses on increasing the intake of whole foods, fruits, vegetables, healthy proteins, and healthy fats, while decreasing the consumption of processed foods, sugar, and salt.

When preparing paleo meals, focus on including the following:

• Grass-fed meat: Meat from grass-fed animals tends to be leaner and has higher omega-3 fatty acid content, which is beneficial for reducing inflammation and protecting heart health.
• Fish and seafood: Opt for wild-caught seafood to boost your omega-3 intake.
• Fresh fruits and vegetables: Aim for a variety of colourful produce to ensure adequate vitamin, mineral, fibre, and antioxidant intake. Some paleo dieters avoid starchy vegetables and high-sugar fruits due to their impact on blood sugar levels.
• Healthy oils: Oils such as olive, walnut, flaxseed, macadamia, avocado, and coconut oils are recommended.
• Eggs: Organic and cage-free eggs provide a good source of protein, B vitamins, minerals, and antioxidants.
• Tree nuts and seeds: These are excellent sources of healthy fats, fibre, and protein. However, peanuts are excluded from the paleo diet as they are considered legumes.

Keto Meal Prep

The keto diet, or ketogenic diet, aims to induce a metabolic state called ketosis, where the body uses fat instead of carbohydrates for energy. This is achieved by reducing carbohydrate intake to less than 5% of total calories, while increasing fat intake to around 70%, and keeping protein intake moderate at 20-30%.

When preparing keto meals, here are some key considerations:

• Healthy fats: Prioritize consuming healthy fats such as omega-3s from seafood (mackerel, salmon, tuna), saturated fats from red meat and butter, and oils like olive oil, coconut oil, and avocado oil.
• Quality protein: Include a variety of protein sources such as poultry, egg whites, and whey or collagen protein supplements.
• Low-carb carbohydrates: Focus on unprocessed foods like leafy greens, strawberries, and almond nuts to meet your carbohydrate intake while keeping carbs low.
• Foods to avoid: Stay away from highly processed foods, vegetable oils, grains, legumes, starchy vegetables, sweet fruits, and products containing added sugars or artificial sweeteners.

Grocery Shopping for Paleo and Keto

When it comes to grocery shopping for paleo and keto diets, there are several stores that offer a wide range of options:

• Trader Joe's: Offers a selection of convenient and affordable keto-friendly options, including ready-to-eat meals and frozen foods.
• Costco: A great place to stock up on keto products, from meat and produce to low-carb snacks and keto cookbooks.
• Whole Foods Market: Carries a wide variety of high-quality keto-friendly foods, as well as specialty keto products.
• Aldi: Provides a range of keto staples at budget-friendly prices.
• Target: Surprising keto options, including keto-friendly snacks and baking mixes.
• Walmart: Offers a vast selection of keto-friendly items, including affordable high-fat, low-carb meat, produce, and snacks.
• Publix: Carries high-quality keto foods, including organic produce, grass-fed meat, keto baking supplies, and pantry items.

Paleo and keto snacks

There are several snacks that are suitable for both the paleo and keto diets. Here are some ideas:

Eggs

Hard-boiled eggs are a great source of protein and nutrients. They can be seasoned and mashed with pickles and mayonnaise to make a dip, or sliced and topped with a pickle slice, mayonnaise, and a sprig of dill to make a party appetiser.

Avocado

Avocados are full of healthy fats and can be sliced, mashed, or cubed. They can be sprinkled with lime juice to prevent browning and can be stuffed with egg salad for a nutritious lunch.

Beef Jerky

Beef jerky is a good option, but be sure to choose a variety that does not contain honey, maple syrup, or sugar. Pepperoni slices are another tasty alternative.

Fermented Foods

Fermented foods such as sauerkraut, dill pickles, kimchi, and kombucha (without sugar) are packed with gut-healthy probiotics and can be easily made at home.

Fish

Canned fish such as sardines, tuna, or salmon are convenient options, but be wary of flavourings, additives, and sodium content.

Vegetables

Crunchy vegetables like broccoli, cauliflower, asparagus, celery, cucumber slices, cherry tomatoes, and pepper wedges can be dipped in sour cream, cottage cheese, or mayonnaise mixed with ranch dressing, onion soup mix, or Italian dressing. Roasting these vegetables is another tasty option.

Bone Broth

Bone broth is a nourishing snack that can be made at home or bought premade. It's a great way to stay full and energised in the afternoon.

Fruit

For those following a paleo diet, high-fibre fruits like apples and high-antioxidant choices like blueberries or raspberries are good options. Dried fruits, however, should be avoided due to their high sugar content.

Chia Seed Pudding

Chia seed pudding is a sweet and nutritious snack. The basic recipe calls for a cup of liquid, two tablespoons of chia seeds, a sweetener of choice, and vanilla. The liquid can be coconut milk, almond or nut milk, cream (for keto), or even water. Additional flavourings such as cocoa, cinnamon, ginger, or nut butter can be added, and the pudding can be topped with berries or crème fraiche.

Cheese

Although cheese is not allowed on the paleo diet, it is a good option for keto eaters. Hard cheeses with no additives, such as cranberries, and string cheese or pre-wrapped rounds are portable choices. Parmesan cheese chips can also be made by baking shredded parmesan with a seasoning of choice.

Nut Butters

Nut butters made with macadamia nuts, pecans, almonds, or cashews can be a delicious and nutritious snack option. They can be drizzled over other snacks or added to smoothies for a boost of protein and healthy fats.

Low-Carb Baked Goods

With a few modifications, baked goods can be made keto and paleo-friendly. Low-carb muffins made with bananas and macadamia nut butter or low-carb cookies are tasty options that can be enjoyed on the go.

Cheese Crisps

Cheese crisps are a crunchy, fat-fuelled snack that is perfect for keto dieters who are allowed to have dairy. Each serving provides a good amount of fat and calcium.

Energy/Protein Bars

While traditional protein bars are loaded with unhealthy ingredients, there are now whole-food snack bars on the market that are made with real ingredients and are keto and paleo-friendly.

Paleo and keto drinks

When it comes to drinks, both the paleo and keto diets have strict rules about what is and isn't allowed. Both diets eliminate all ultra-processed drinks and focus on whole foods.

Paleo Drinks

The paleo diet is based on the principle that eating foods available to early humans will promote optimal health. This means that modern food systems, production and processing techniques are avoided. The paleo diet is also about more than just food, with a strong focus on lifestyle practices, environmental impact and total body wellness.

Drinks that are allowed on the paleo diet include:

• Water
• Herbal tea
• Coffee
• Natural sweeteners such as raw honey, maple syrup and coconut sugar

Drinks that are not allowed on the paleo diet include:

• Alcohol
• Fruit juice
• Soft drinks
• Dairy milk
• Sports drinks
• Smoothies

Keto Drinks

The keto diet focuses on decreasing carb intake and increasing fat intake to induce ketosis, a metabolic state in which the body uses calories from fat instead of carbs for energy.

Drinks that are allowed on the keto diet include:

• Water
• Herbal tea
• Coffee
• Natural sweeteners such as stevia and sucralose
• Drinks with no added sugar, such as unsweetened nut milk

Drinks that are not allowed on the keto diet include:

• Alcohol
• Fruit juice
• Soft drinks
• Dairy milk
• Sports drinks
• Smoothies
• Drinks with added sugar, such as hot chocolate or milkshakes

Paleo and Keto-Friendly Drinks

Both the paleo and keto diets can be challenging to follow due to their restrictive nature, but there are some drinks that are allowed on both diets. These include:

• Water
• Herbal tea
• Black coffee
• Natural sweeteners such as stevia, sucralose, raw honey, maple syrup and coconut sugar
• Unsweetened nut milk

Where to Buy Paleo and Keto Drinks

There are many stores that sell paleo and keto-friendly drinks, both online and offline. Some popular options include:

• Starbucks: Starbucks offers a variety of drinks that can be customised to fit your dietary needs, such as their Iced Peach Citrus White Tea and London Fog.
• The Paleo Foods Co.: This company offers a range of paleo and keto-friendly products, including a Grain-Free Granola.
• Ultimate Paleo Guide: A website dedicated to providing resources, recipes and guides for the paleo diet. They also offer a free paleo starter kit for download.

Frequently asked questions