Since we know some of you are trying the ketogenic (keto, for short) diet on for size in the new year, we figured we’d offer you a handy dandy keto meal prep shopping guide. Not sure what keto is? Check out our keto 101 post here.
Keep in mind that we’re offering advice for the average person. If you’re following the keto diet for therapeutic use, this blog post probably isn’t for you; always check with your doctor first.
Basics behind keto
Shop the perimeter of the store. Pile non-starchy veggies in your cart (we’re looking at you leafy greens!) along with high-quality protein and dairy products (if tolerated).
Your keto-friendly plate should have non-starchy veggies (hello, fiber and micronutrients!), healthy fats, and a moderate amount of well-raised protein. The exact portion size will vary depending on your individual needs, but the types of foods on your plate will stay the same. Let’s make sure we’re not using keto as the ‘meat and cheese’ diet! Veggies offer important micronutrients and contain vitally important fiber.
Here at Snap, all of our keto-friendly meals are filled with real, whole foods: non-starchy veggies, fat, and protein.
Ingredients for keto meals
You might be wondering which veggies, dairy or meats are a good fit for keto. We’ve got you covered! While the below lists aren’t exhaustive, they should give you some ideas.
Veggies: leafy greens (spinach, arugula, kale, spring mix, rainbow chard, etc), mushrooms, asparagus, cabbage, cauliflower, tomatoes, broccoli, brussels sprouts, bell peppers, avocado, cucumbers, celery, zucchini, lemons, limes, fresh herbs, ginger & turmeric. We’d suggest our spinach bacon ranch salad and adding some extra steak!
Proteins: grass-fed or pasture-raised meats (beef, chicken, turkey, bison, pork, venison, etc), eggs, plain full-fat greek yogurt (look for <10g of carbs per cup), collagen peptides, bone broth. Our choice, the romesco salmon.
Dairy: always look for full-fat, grass-fed sources. Not only are these animals treated more humanely, but the end product is also more nutritious for us, too! For yogurt or cottage cheese, look for plain/unsweetened varieties.
Looking for a snack?
The best keto-friendly snack is going to be rich in healthy fats or protein. You’ve got plenty of options!
A few examples:
- Pork clouds (chicharrones!) – look for a simple ingredient-list with no additives. We’re looking at you Bacon’s Heir!
- Nut butter – single-serve packs help with portion control and ensure you don’t go overboard!
- Parmesan or cheese crisps – we love Moon Cheese!
- Individual collagen sticks – our vote goes to Vital Proteins!
- Jerky – again, look for a simple ingredient list and well-sourced protein. We love The New Primal, Chomps and Nick’s!
- Bone broth – rich in gelatin and nourishing amino acids, this is a great option for a quick snack.
Want to skip the grocery shopping and just reap the rewards? Check out our keto-friendly meal prep shopping guide here. Or sign up for our keto-friendly plan & we’ll do the shopping for you! Have any questions? Reach out by commenting below.