4 Keto Kitchen Must-Haves (And 4 Things To Ditch)
Published: 3 months ago
Starting a keto diet can take a lot of guesswork, especially when you realize that you’ll have to give up some favourite foods. Fortunately, there are plenty of satisfying low-carb, high-fat and high-protein items that will help you stick to a healthy meal plan.
We’ve put four of the absolute must-haves into a simple list you can take with you the next time you go grocery shopping - and four things that must go. Keep reading to find out your pantry must-haves!
Truly the staple of many keto diets, eggs are practically zero-carb and can be prepared in many delicious ways! Hard boil eggs for a quick snack or scramble them and eat them with a side salad for a light, healthy lunch.
Low/zero-carb fruits and veg
It can be tempting to cheat a bit and forget about the leafy greens on a keto diet. Many people forget that even if the traditional keto diet states that 60 to 75% of your calories should come from fat, and 15 to 30% percent of your calories should come from protein, you still need the vitamins and nutrients in fruit and veg to maintain a healthy body.
Be sure to include greens like broccoli, spinach and kale in your meals. Berries will help curb sugar cravings, while avocado provides a healthy source of fat and vitamins. Remember: a keto diet should still be a colourful and fresh one!
Fresh meat, poultry, and fish
Get fresh grass-fed and/or organic meat, poultry and fish whenever you can – processed protein can have a lot of additives and preservatives. Fatty fish like tuna, salmon, and sardines are highly recommended for their flavour and nutritional value.
Yoghurt, cheese, and full-fat milk are must-haves in a keto pantry for satiety. However, keep an eye on the ingredients in case there’s added sugar or overly high carb content. Stick to Greek yogurt, plain heavy or sour cream, and plain milk. Those sugary flavourings are sneaky diet saboteurs!
Pasta, starches, and grains
If you’re lucky, you’ll be able to find some low-carb or gluten-free noodles – some keto dieters swear by shirataki noodles. But for the most part? It’s goodbye to these carb-packed items.
Sugar consumption should be kept as low and as natural as possible. That means no more candy, cake, cookies, or ice cream.
While beans and lentils fill vegans and vegetarians up with essential protein, they don’t have enough fat (and have way too many carbs) to fit into a keto meal plan.
Some fruits are too high in carb to fit into your daily meal allowance, like bananas, pears, or apples. Stick to low-carb berries, which are packed with vitamins for a balanced diet.
When in doubt, remember your fat, protein, and carb ratios for calories, and avoid processed items in the aisles! Now that you’ve seen this simple list of must-haves and must-gos, go forth and fill your pantry. Our suggested staples can easily be eaten on their own or quickly prepared into healthy meals!
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