THE ULTIMATE KETO SHOPPING LIST: SUMMER EDITION
Written by Tony Berardo
on June 29, 2022
Sunny weather is finally here, and thanks to the warm rays, most of us are in better moods.
Summertime has more great benefits than just the Vitamin-D we get from the sun. Researchers say that when the weather is warmer, we are more likely to go outside and socialize. This is great for our mental health and also sparks our creativity.
Aside from these health benefits that come with this time of year, there is something else people love about summer: the food. If you are on a keto diet, you might assume it’s tough to eat delicious foods, but you would be wrong!
In this article we'll share the ultimate grocery list that will give you the tools to make some excellent summer dishes while staying on track with your diet.
For any keto fan, avocados are one of the must-have items on your grocery list. Nearly all of the calories in an avocado come from fat and they have less than 3 grams of digestible carbohydrates. This magical fruit is also high in fiber, which helps with constipation and makes you feel full for longer.
Adding avocados to any low-carb meal instantly increases the nutritional value but keeping it simple can be just as delicious! Cut one open and add some sea salt or honey and dig in for a healthy snack!
If you're on a budget, eggs are an excellent way to ensure you get enough protein, as one large egg contains 6 grams of protein with just 1 carb.
Scrambled eggs with greens or low-carb veggies make a great quick breakfast.
On a keto-diet, it’s important to swap starchy vegetables (carrots, sweet potatoes, etc) for ones that have more vitamins, minerals and fiber. Here are a few keto-approved veggies:
- Bell peppers
Tuna, Salmon & Sardines
Although fish can have a bad reputation, if eaten in proper amounts and sourced from the right location, you’ll have a meal that is packed with protein and fatty acids. Tuna, salmon and canned sardines in particular are all staples in the keto community. They are known for being some of the best foods you can eat, as they are extremely high in omega-3 fatty acids and high-quality protein.
Meat & Poultry
While great in protein, meat is easy to overeat. When balancing meals on a keto-diet, some people make the mistake of having too much protein and not enough fat.
If you do choose to have meat, look for well-marbled cuts like a New York strip or ribeye. If you're not a fan of red meat, you can also have lamb, chicken or turkey.
If none of those options interest you, I’m sure you’ve heard friends on keto talk a lot about a certain B-word. That’s right: bacon! You can definitely have it as long as you remember not to overeat your protein!
Another great source of protein and a delicious addition to any meal is nut butter. Do not be fooled though, because not all nuts are created equal. Some nuts are excellent sources of protein, but you should avoid peanuts and processed nut butters.
When looking for a salty spread, try some almond, cashew or sunflower butter. Just 2 tablespoons of almond butter contains 18 grams of fat, 7 grams of protein and only 3 grams of net carbs!
You still have to be careful about overeating, as too much good fat can be a bad thing. Celery sticks and some almond butter, a childhood favorite, make a great on-the-go snack!
Dairy & Cheese
Unlike other diets that tell you to stay away from dairy, you get the green light on a keto-diet. However, as with every food, be sure to read the ingredients. Dairy carbs can range from 0 grams to 40 grams, so make sure to keep track!
Those carbs can sneak up on you, especially if you use milk or creamers in your coffee. Using full-fat dairy is actually better than using skim or low-fat options, since these use sweeteners to help with the loss of texture. These sweeteners are just empty calories that don’t add any nutritional benefits.
When it comes to the cheese, harder is usually better. Aged cheeses like parmesan or gouda are much better than processed soft cheeses or bagged shredded cheeses.
Olive Oils & Butter
While these are some great fats to consume on any low-carb diet sometimes we forget how easy this is to lose track of. Measuring out oils and butter are essential if you want all the benefits from a ketogenic diet.
While oils and butter are great fats to consume on a low-carb diet, it can be easy to lose track of how much we are consuming. Measuring them out is vital if you want to get the maximum benefit from a ketogenic diet.
Here's a few great examples of oils:
- olive oil
- coconut oil
- sesame oil
- avocado oil
A good practice is to select one or two meals throughout the day to consume oils and butter. For example, you can use butter to cook breakfast and oils for either salads at lunch or cooking dinner.
Most guides recommend that you consume no more than three or four tablespoons of pure fat or oil per day.
Spinach & Arugula
Even though these foods aren't as appealing as nut butters or oils, they offer some unbelievable benefits.
Since most greens and lettuce aren't keto-friendly, these two green machines, along with kale, are great to have. Each has less than a gram of net carbs per cup, so you can really get creative with your meals and fill up on some delicious veggies.