Keto Shopping Guide: Vegetables: Spinach Lettuce Romaine Kale Cucumber Celery Broccoli Cauliflower Bell Peppers Zucchini Squash Asparagus Brussel Sprouts Radishes Tomato Avocado Onions Jalapeno Mushrooms Cabbage Lemon Lime Green beans Garlic Cilantro (& any herbs) Meats: Salami Pepperoni Ham Turkey Chicken Beef Fish Pork Sausage Hot Dog Franks Bacon Breakfast Sausage Jerky/Meat Sticks Broths: Beef bone broth Nuts: Pecans Walnuts Almonds Brazil Nuts Macadamia Nuts Hazelnuts Pine Nuts Cashews Pistachios Peanuts (In moderation) Pumpkin Seeds (Make sure ingredients are nuts, salt only) Nut butters: Almond Butter is the best nut butter Peanut Butter is fine in moderation. (Make sure ingredients are nuts, salt only) Dairy Eggs Heavy Whipping Cream Butter Cream Cheese Full Fat Yogurt- (TwoGood Brand) Sour Cream Unsweet Plain Almond Milk Cheese: Cheddar Colby Jack Mozzarella Monterrey Jack Pepper Jack Provolone Parmesan Swiss (for snacking: Any Cheese sticks, Cheese Cubes Babybel Cheese) Fruits: Strawberries Blueberries Raspberries Blackberries Other Olives Pickles Low Carb Tortillas Tomato paste/sauce Pork Rinds Salsa Lily’s Chocolate chips Lily’s Chocolate Bars MCT Oil (Add to Coffee) Pink Himalayan Salt Cooking Oils + Flour: Extra Virgin Olive Oil Coconut Oil Avocado Oil Almond Flour Coconut Flour Sweetener/ Sugar Replacement: -Stevia (any brand- make sure ingredients are only stevia & erythritol) -Lakanto Monkfruit -Swerve Drinks: Coffee Tea Zevia brand soda Powerade Zero (Contains Sucralose+Dye) Electrolyte Water Cascade Ice Drinks (In moderation/as a treat- Contains Sucralose+Dye ) Keto Meal Guide: Breakfast: Scrambled/Fried Eggs in butter Omelette Boiled Eggs + Bacon (Can use ready made kind) Breakfast sausage Ham Sausage +Avocado +Cheese +Berries (Strawberries, Blueberries, Raspberries, Blackberries) +Two Good Yogurt +Coffee/Tea/Water/Electrolytes Lunch: “Sub in a tub”- Lettuce, Turkey (any deli meat), Cheese slice ripped up, avocado, veggies of choice, Ranch (or condiment of choice). Eat like a salad. “Chicken or Tuna Salad”- Chicken, Mayonnaise, celery, pickles, onion. “Egg salad” - Boiled eggs, Mix yolk with mayonnaise, add boiled whites and mix. “Snack Plate Lunch”- Cheese cubes (any kind), pepperoni, salami, nuts, olives,(Or can do berries) (Could do with ready grilled chicken slices) Broccoli or cucumber. “Turkey Roll Ups”- Cheese Slices Rolled up into Turkey Slices. Pair with Nuts or Fruit. “Quesadillas”- Low Carb Tortillas, Monterey Jack cheese melted between. Avocado/Guacamole on side. (Can add chicken/meat) “Chaffle pizza”- see recipe* “Pb+J Rollup”- Low Carb Tortilla, spread sugar free peanut butter + Sugar free jelly over tortilla rollup and enjoy. Salads- loaded with anything from the shopping list. Keto Meal Guide: Dinners: Bunless Burgers- Beef burger patties on a bed of lettuce, topped with cheese slice, avocado, vegetables of your choice, condiments of your choice. (Sauteed mushrooms and onions are good on these!) Crockpot Chuck Roast- Season however you like. Can eat with canned green beans, brussel sprouts, cauliflower mash (boiled cauliflower until softened, then mash and add butter) Low Carb Taco Salad or Tacos- Chopped Lettuce, Seasoned Taco meat, avocado, cheese, veggie toppings, sour cream, etc. OR do tacos, but use Low Carb Tortillas. Can cook with Cauliflower rice on the side. You can add seasonings of your choice. Rotisserie Chicken- Rotisserie Chicken, cauliflower rice or mash, green beans, Brussels sprouts, etc. Chicken wings- season, place on a wire rack, over a foil lined sheet pan. Season. Bake for 40 minutes at 450 until crispy. Can make a hot sauce by mixing melted butter with hot sauce, or melted butter with lemon pepper. Salad as a side with ranch. Chicken breast- Grill seasoned chicken breast. Chop zucchini, squash and onion. Cook in butter and garlic until tender. Fried “rice”- Cauliflower rice, cooked until soft. In another pan, fry 1-2 eggs in pan with butter, add green onion, garlic. Mix in rice, add soy sauce. Egg roll bowl- cook 1 lb ground pork. Season with salt and pepper. Drain. Add chopped cabbage. Add rice vinegar, sesame oil, Cook until cabbage is softened. Add soy sauce. Fajitas- season/marinade however desired. Cook, and eat with sauteed peppers, avocado, salsa, cauliflower rice + can add low carb tortillas if desired. Steak- grill steaks in cast iron grill pan. Saute Asparagus in butter and garlic as side, with Cauliflower mash.