Keto Shopping Guide: Vegetables: Meats: Nuts: Dairy Spinach Salami Pecans Eggs Lettuce Pepperoni Walnuts Heavy Whipping Romaine Ham Almonds Cream Kale Turkey Brazil Nuts Butter Cucumber Chicken Macadamia Nuts Cream Cheese Celery Beef Hazelnuts Full Fat Yogurt- Broccoli Fish Pine Nuts (TwoGood Brand) Cauliflower Pork Cashews Sour Cream Bell Peppers Sausage Pistachios Unsweet Plain Almond Zucchini Hot Dog Franks Peanuts (In Milk Squash Bacon moderation) Asparagus Breakfast Sausage Pumpkin Seeds Cheese: Brussel Sprouts Jerky/Meat Sticks (Make sure Cheddar Radishes ingredients are nuts, Colby Jack Tomato Broths: salt only) Mozzarella Avocado Beef bone broth Monterrey Jack Onions Nut butters: Pepper Jack Jalapeno Almond Butter is the Provolone Mushrooms best nut butter Parmesan Cabbage Peanut Butter is fine in Swiss Lemon moderation. (for snacking: Any Lime (Make sure Cheese sticks, Green beans ingredients are nuts, Cheese Cubes Garlic salt only) Babybel Cheese) Cilantro (& any herbs) Fruits: Other Cooking Oils + Flour: Drinks: Strawberries Olives Extra Virgin Olive Oil Coffee Blueberries Pickles Coconut Oil Tea Raspberries Low Carb Tortillas Avocado Oil Zevia brand soda Blackberries Tomato paste/sauce Almond Flour Powerade Zero Pork Rinds Coconut Flour (Contains Salsa Sucralose+Dye) Lily’s Chocolate chips Sweetener/ Sugar Electrolyte Water Lily’s Chocolate Bars Replacement: Cascade Ice Drinks (In MCT Oil (Add to moderation/as a treat- Coffee) -Stevia (any brand- Contains Pink Himalayan Salt make sure ingredients Sucralose+Dye) are only stevia & erythritol) -Lakanto Monkfruit -Swerve Keto Meal Guide: Breakfast: Lunch: Scrambled/Fried Eggs in butter “Sub in a tub”- Lettuce, Turkey (any deli Omelette meat), Cheese slice ripped up, avocado, Boiled Eggs veggies of choice, Ranch (or condiment of + choice). Eat like a salad. Bacon (Can use ready made kind) Breakfast sausage “Chicken or Tuna Salad”- Chicken, Ham Mayonnaise, celery, pickles, onion. Sausage +Avocado “Egg salad” - Boiled eggs, Mix yolk with +Cheese mayonnaise, add boiled whites and mix. +Berries (Strawberries, Blueberries, Raspberries, Blackberries) “Snack Plate Lunch”- Cheese cubes (any +Two Good Yogurt kind), pepperoni, salami, nuts, olives,(Or can +Coffee/Tea/Water/Electrolytes 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.