Keeping a well-stocked pantry with Keto staples is one of the best ways to ensure that you don’t get stuck in a rut. A keto pantry is a collection of keto-approved ingredients that you can use to help you make a delicious keto dish that is different each time. If you’re like me, sometimes you feel like you just want to stick to the same old dishes, but that’s what happens when you’re not keeping your pantry stocked with keto staples.
Keto is a low-carb, high-fat, high-protein diet based on lean meats, fish, and eggs. People who follow a keto diet typically eat lots of fat, but they still need to eat a lot of other foods to get enough protein. The good news is that there are plenty of foods you cook on a keto diet that don’t require meat.
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Load up the fridge with these 40 keto staples-
- Eggs
- Almond milk
- Cheese — Cheddar, mozzarella, cheese sticks/cubes, cream cheese
- Keto Butter
- Heavy cream (used sparingly)
- Pepperoni slices
- Olives
- Pickles
- Mayo
- Mustard
Cheese is rich in protein, calcium, and beneficial fatty acids, yet contains a minimal amount of carbs. Cheese is rich in protein, calcium, and beneficial fatty acids, yet contains a minimal amount of carbs. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
Meat items-
- Chicken breasts
- Grounded beef
- Steaks
- Fish — All varieties including canned tuna and salmon
- Bacon
Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s. Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice. Meat and poultry are considered staple foods on a ketogenic diet. They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low carb die
Pantry items to store-
- Nuts — Macadamias, almonds, pecans
- Almond flour
- Pork rinds
- Cheese Whisps
- Pork rinds
- Sugar Substitutes
- Unsweetened cocoa
- Extra dark chocolate chips
- Beef sticks
- Beef or chicken broth
- Olive oil
- Vinegar
Dark chocolate and cocoa are delicious sources of antioxidants. chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids and eat in moderation only.
Nuts and seeds are healthy, high fat, and low-carb foods. Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
- almonds: 2 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- cashews: 8 grams net carbs (9 grams total carbs)
- macadamia nuts: 2 grams net carbs (4 grams total carbs)
- pecans: 2 grams net carbs (4 grams total carbs)
- pistachios: 5 grams net carbs (8 grams total carbs)
- walnuts: 2 grams net carbs (4 grams total carbs)
- chia seeds: 1 gram net carbs (12 grams total carbs)
- flaxseeds: 0 grams net carbs (8 grams total carbs)
- pumpkin seeds: 3 grams net carbs (5 grams total carbs)
- sesame seeds: 3 grams net carbs (7 grams total carbs)
Veggies-
- Avocados
- Grape tomatoes
- Cauliflower
- Lettuce
- Celery
- Peppers
- Zucchini
- Green beans
- Olives
- Spinach
- Eggplant
Many vegetables contain very few net carbs. The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts. Low carb veggies make great substitutes for higher carb foods.
Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium.
Fruits-
- Berries
- Lemon / Lime (for juice in recipes or water)
Berries are low in carbs and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbs. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease
With all these items within your reach there will be less chances of making your keto diet success. With any of these you can make a full meal or snack box too. Enjoy yourself!
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