When you’re first getting started with the keto diet, it’s a really good idea to get your kitchen in order.
In other words, it’s time to clean out the pantry, go to the store, and learn how to shop keto style!
In this article, I’ll be giving you my best tips and strategies for making your kitchen a LOT more keto friendly.
Let’s get started:
The first thing you’re going to want to do is start by cleaning out your pantry (this includes your fridge and your freezer too!)
The goal here is to start fresh by removing a few NOT so keto friendly items.
And here’s pro tip #1 for you: If you think you’re going to be able to rely on self-control, think again. We’re all human and sometimes willpower just isn’t enough.
Now, I know that sounds a bit harsh, but it’s true. And if you’ve ever tried to stick to any kind of diet with nothing but will power, then you know exactly what I mean.
That’s why we REMOVE tempting things from our kitchens.
You guessed it.
Bread, bagels, rice and pasta, cookies, crackers and anything made with wheat or white flour (there are other bad flours too we’ll cover those later), pudding, yogurt, juices and soda’s, oatmeal, and pretty much all pre-packaged and processed foods.
And if you have kids…don’t worry I get it.
There are plenty of delicious things they can eat that are a whole lot healthier.
I’ll save my kid friendly stuff for a future article, but just know that your kids don’t need junk food. In fact, when they are given healthier foods over time, they too will begin to lose their cravings for junk.
There is so much research coming out about kids and nutrition and how many of the processed foods could be behind so many health problems kids face. From allergies to asthma and from obesity to even ADHD, kids are sicker than ever and a lot of it has to do with the foods they eat.
Just keep in mind, you’re not just doing it for you…
You’re doing it for them too.
Ok, now that we’ve cleaned out our pantry…
Next, we’re going to be going to the grocery store.
It’s time to fill your kitchen with food that will support your new keto lifestyle and your mission to get healthy, shed some pounds and feel awesome.
Let’s start with protein…
Ideally, you’re going to want to buy grass fed, free range or wild caught meats, fish and poultry,
If you can’t find those should you just go to McDonalds? No!
Regular grocery store meat, fish and poultry will do for now.
Land: Beef, pork, lamb (and elk, bison, etc.)
Sea: Trout, salmon, shrimp, crab…you know, yummy stuff!
Air: Chicken, turkey, duck, ostrich. (I know, ostrich is flightless…but let’s just keep them in the bird section, ok?)
Add to this list, some good quality bacon (my favorite), organic eggs, and a little sausage and you’ve pretty much got your protein handled.
For veggies I like to shop local and yes…organic if possible.
But again, if that’s not available you can use what the grocery store has…here where we live the major grocer has a really good selection.
Farmers markets are great too.
Pro-tip #2 – You’ll want to shop within season, which keeps the price down by the way.
You’ll also want to buy veggies in an array of colors, because it gives you the widest range of nutrients.
Here are some veggies I recommend you start with…
- Cauliflower (riced cauliflower is a great rice substitute)
And just so you know frozen Having frozen vegetables are great too. Most quality companies flash freeze their veggies, so they lock in the nutrients. If you don’t have time to run to the store or the farmers market frozen veggies are just fine.
If you’re running low on time you can take a bag of frozen vegetables and sauté them in coconut oil or grass-fed butter. Be sure to add a little water to keep the vegetables from sticking or burning.
Sauté them with the lid on and you’ll have a delicious side dish complete with some healthy fat in just 10 minutes or less.
Now let’s talk about fruit and of course when it comes to fruit, you’ll want to limit your intake.
And anytime you do indulge, my suggestion is to keep it down to at most one serving per day…
You’ll also want to eat fruits that are low in sugar.
The fruits with the lowest sugar include…
- Lemons and Limes
- Granny Smith Apples
You should completely avoid fruits high in sugar like mangos, grapes, cherries and pears.
Also, just like vegetables, frozen fruit can also be very helpful and save a lot of time. I just wouldn’t sauté them if I were you. Although to be fair, I’ve never actually tried it.
Anyway, now let’s talk about fats…
And this time fat is the good guy, did you ever think you’d see the day?
For decades fat has been villainized by the media, by doctors and other health experts as the surest way to a bad heart and obesity.
Turns out it’s NOT true.
In a later article we’ll dive deep into fats and why they are so important, but for now here are the fat sources you’ll want to stock up on…
Starting with oils you have:
- Olive Oil (extra virgin)
- Coconut oil
- Avocado oil (great for cooking)
- Macadamia nut oil
- Almond and walnut oils
If you can’t all of these at once, I’d start with the Ghee, the olive oil and maybe the coconut oil.
Once you start keto cooking, you’ll find certain oils add different flavors and you can start playing around with them.
As for foods, here are some of my healthy fat foods I love avocados and grass-fed cheeses.
Both can easily be added into pretty much any dish for an extra dose of healthy fat.
These tips should get you started off on the right foot.
Go through these steps and clean out your kitchen, stock it with keto friendly foods and you’ll soon discover that keto is EASY when you set yourself up for success.
And speaking of setting yourself up for success…
Have you joined the Two-Week Keto Challenge yet?
If not, why not?
There’s nothing faster, easier or more effective than the keto resources you’ll find inside of the Two-Week Keto Challenge.
And there’s never been a better time.
You’re cleaning your kitchen out, and stocking your pantry with healthy, keto friendly foods.
Click the link below and let’s get started.