Ketogenic Diet

Cooking Keto – Transitioning from your old ways of preparing food…Keto shopping guide

Changing the way you prepare food either for yourself or for your family can be challenging.

I know it has been hard for me at times to not get bored with the way I prepare my keto meals, especially when I try very hard to keep carbs low. There are however, loads of great keto sites and ebooks that offer recipes to guide you through the preparation of tasty keto meals that would happily grace any table. Check out the Keto Cure Me recipe and free resources page. There are basic recipes to help you along your way. It doesn’t need to be complicated to get started.

The foods we eat on keto make life pretty easy compared to eating carb laden foods that make you hungry again in a couple of hours. I love eating keto especially the cuts of meat that have delicious fat attached to them. I never, ever, cut the fat off as it is a vital element to turning your weight around.

When we start keto we usually stick to the same foods all the time until boredom kicks in and we go looking for other foods to excite our pallete. This usually leads to letting higher carb foods back in and we go back to watching our weight creep up again.

There are simply loads of foods that you can keep in your keto arsenal to keep you interested on staying on track with your health plan.

Here is a list of foods that you can use as a reference when you can’t think of what to use in your cooking or need to change up your menus!

almond-bread

Protein List

Beef
Pork
Pork bones for stock
Chicken
Chicken Frames for stock
Uncured Bacon (preferably not cured with sugar hard to source)
Minced meats
Turkey
Bones containing marrow for beef broth
Lamb

Deli meats are high in preservatives like salt and hidden sugars so they are best avoided as you would avoid anything processed.

Grass fed protein is simply so much better for you, it is generally more expensive but worth the investment. Not only is it better for weight loss results, but for better health outcomes in general.

REMEMBER ALL THE MONEY YOU SAVE AT THE STORE BY NOT BUYING ALL THAT PROCESSED RUBBISH.

Check out an earlier post on how I saved loads of money by going keto

Seafood List

Try to buy the freshest wild caught seafood that you can find
Prawns
Salmon fillets
Sushi salmon
Scallops
Crab
Lobster
Fish fillets, Mackerel is delicious and super nutritious. Go for the oily fish first.
Canned salmon
Canned tuna in water or olive oil
Fresh tuna fillets

Dairy List

Eggs
Cream, thickened and double fat
Sour cream
Tasty and other hard cheeses (grass fed)
Brie & Camenbert (use sparingly as a treat)
Grass fed butter

Low Carb Vegetables

Avocados (technically a fruit but excellent soutrce of plant based fat)
Cauliflower
Broccoli
Zuchini
Baby squash
Rocket
Iceberg lettuce
Kale
Onions & Garlic! (use sparingly as they have sugars)
Sprouts–!alphalfa Carrots (use sparingly as they have sugars)
Brussell Sprouts
Cauliflour
Mushrooms
Cucumbers
Seaweed
Nori
lettuce

Nuts & Seeds

Any nuts and seeds should only be eaten in small quantities as they go off quick and are also an easy way to ingest too many carbs in one go. Great for snacks, especially Macadamias.

Macadamias
Avoid peanuts as they are more susceptible to fungi (mould – spores).
Sesame seeds
Walnuts
Cashews
Chia!seeds
Almond butter (watch the carbs)

Pantry Items

Mustard
Curry powder
Apple cider vinegar
Balsamic
Capers
Horseradish
Lemon & lime juice
Tinned tomatoes (watch out for the extra sugars)
Bottled olives
Almond flour and Almond Meal
Coconut flour
Vanilla extract, lemon extract
Soy sauce in very small quanitites
Stevia (limit all artificial sweetners as they are excellent at making you crave sweet foods)
Salt & pepper

Herbs and Spices

Cumin & Coriander
Tumeric
Mustard
Curry powder
(make sure to count all spices as carbs… they may not seem to have many carbs but it all adds up)
Chilli powder
Curry Powder

Oils

Cold pressed olive oil
Coconut oil
Flaxseed oil
MCT oil

If you need help getting started on your keto journey, send me an email at ketocureme@gmail.com and schedule a ketogenic coaching session. Individually tailored to suit your health goals, one on one via Skype anywhere in the world or in person if you are local.

Keto isn’t hard and it’d defineltely not a diet that has a start and end date.
Sometimes getting started is the hardest part. I can help make it easier for you to start and stay on track.

Feel free to share this post on Facebook and Twitter and drop me a line if you need some advice and support.

Take care of yourself,
Michelle Keto Cure Me

Michelle Keto Cure Me NY

Join Keto Cure Me

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Michelle Turnbull

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