Stock up on these nutritious keto diet staples. Bonus: they’re delicious, too! Read on for our hero foods and your comprehensive ketogenic diet shopping list!
Basic rules of keto
Cooking oils and fats: No vegetable or seed oils! Use olive, coconut, macadamia and avocado oils, and if you tolerate dairy, try grass-fed butter and clarified ghee. Avoid seed oils such as vegetable, canola, soybean, sunflower and margarines.
Proteins: Go for the best meat you can afford – grass-fed red meats, pasture-raised poultry, organic if possible.
Veggies: Above ground veg is best – especially leafy greens.
Dairy: The majority of the population doesn’t tolerate dairy well – but if you love it, go for full-fat. Cheese can be on the menu – harder cheeses are usually lower-carb.
Hero keto foods
Now you’ve got the basics, here are our hero keto foods, chosen by THR1VE Nutritionist Shannon Young.
Smashed avo is still on the keto menu – just without the toast. “They are perfect keto food due to their high fat content and lack of carbohydrates,” says Young. “Avocados are nutrient-dense, containing high amounts of fibre and upwards of 20 essential nutrients.” Smash them with lime juice and zest, olive oil, cumin and coriander, then season to taste. This makes the perfect addition to any green leafy salad.
These guys are the most keto-friendly nut in the pack. “Walnuts contain the least amount of carbohydrates and boast the highest antioxidant activity across all nuts,” Young says. “They are high in fat and protein with zero sugar, so they are the perfect choice for a snack.”
Great for breakfast, lunch or dinner – eggs are a keto staple. “With a healthy serving of fat and protein, the ratio of macronutrients are perfect when following the ketogenic diet,” says Young. “Eggs also contain all eight essential amino acids and contain valuable minerals like calcium, zinc and iron.” Enjoy scrambled, poached, boiled or fried!
“Salmon contains no carbs and is a great source of the all-important omega-3 fatty acids DHA and EPA to support heart and brain health, immune and metabolic function and reduce inflammation.” Two serves a week will offer up a host of benefits!
These should be a hero ingredient – whether you’re on the keto diet or not. “With fewer carbohydrates than other forms of fresh produce, leafy greens will also provide a ton of vitamins, minerals and antioxidants,” says Young. Kale, spinach, rocket – you know the drill.
The Keto shopping list
Feel free to download and print!