Grocery Shopping for Keyto

For most people, the Keyto Program represents a major departure from the standard American diet. And making that first grocery store run can be daunting, but it doesn’t have to be. Most grocery stores are laid out such that the freshest items (and often the healthiest) are arranged on the periphery. These include fruits, vegetables, fish, meats, cheeses, and eggs. Because Keyto focuses on eating fish and plant-based foods, you’ll want to get most of your items from these outside aisles.  More heavily processed foods are typically concentrated in the middle aisles with the exception of certain Keyto friendly items: olives, nuts and seeds, olive oil,  avocado oil, and coconut oil.

Before heading off to the grocery store, consult the Keyto food search to find which foods and recipes are the best for a keto lifestyle.  Choose the healthiest sources of fat coming from fish and plant-based sources.

Many sources of fat will also satisfy your protein requirement which should account for roughly 20% of your calories. Keto-friendly carbs should constitute ~10% of your calories and can be found in vegetables that grow above ground. Finish the list off with some water or zero-calorie beverages and you’ve done it!

Monounsaturated Fats – prioritize these foods for meals and snacks

  • Avocado
  • Olive and Avocado Oils
  • Nuts
    • Macadamia
    • Almonds
    • Walnuts
    • Pecans

Polyunsaturated Fats – prioritize these foods for meals and snacks

    • Eggs
    • Fatty Fish
      • Salmon
      • Oysters
      • Sardines
      • Anchovies
      • Mackerel

Saturated Fats – can be enjoyed from time to time

    • Fatty cuts of meat
      • Beef
      • Pork
      • Lamb
    • Soft Cheeses
    • Butter, Cream, Sour Cream

Of note, there are some foods containing saturated fats that are heart healthy and delicious:

  • Hard cheeses, Coconut Oil – while high in saturated fat, studies show these foods do not negatively impact cardiovascular risk and are green foods
  • Poultry – while containing some saturated fat, we recommend chicken as a green food

Healthy Carbs

    • Broccoli
    • Cauliflower
    • Cucumbers
    • Cabbage
    • Mushrooms
    • Green Peppers
    • Asparagus
    • Lettuces
    • Eggplant

Goals for Meal Planning and Preparation/Cooking

  • If you’re looking for something different to eat, check the Keyto food search for new and delicious recipes.
  • For a given meal or recipe, choose a healthy fat source favoring mono and poly unsaturated fats found in plant and fish-based foods
  • If you are creating your own dish, add a mono/poly unsaturated fat source
    • ie. add olive oil to salmon filet, add eggs/sardines to a salad
  • Keep protein servings moderate (a serving size of meats are generally about 4-6 ounces or the size and thickness of your palm).
  • Try to get at least 2-3 servings of healthy carbs daily
  • Experiment and have fun!

Let’s take a look at some sample meals putting it all together

Shrimp or Fish Tacos (2 count) – 3 g Net Carbs

Chicken and Cabbage Stir Fry – 6 g Net Carbs

Spinach and Mushroom Pizza – 7 g Net Carbs for 1/2 the pizza.

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