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When it comes to frugal, time-saving, and headache free grocery shopping and meal planning versatility is where it is at! Which is why I am sharing out my top 5 keto foods and why they are also the basic must haves in my kitchen.
1. Salted butter
(based off of 1 tbsp)
Macros: 100 calories, 12g fat, 0 carb, 0 protein.
Micros: Vitamin A, Sodium, and trace Potassium
Because...
butter is delicious for A and for B it is a quick way to get fat into any meal. The fats in butter aren't just 1 type either, you're getting saturated (which is good on keto) and you're getting monounsaturated (which is goals on ANY diet) all while avoiding the trans fat (something everyone should do). Super affordable and has a substantially long time before going rancid. Basically, you'll eat it all and it will be nowhere near the expiration date.
2. Eggs
(for one large)
Macros: 70 calories, 4g fat, 0g carb, 6g protein
Micros: Calcium, Iron, Vitamin A
Because...Easy, cheap, and super versatile. I will eat them whenever I need more protein than fat. Yes, even though this is a high fat diet, sometimes you just need protein over fat. BE MINDFUL some eggs will list carbs in their nutrition info. This is very dependant on how much you're eating at once. Since companies based in the USA do not have to list carbs if the amount is under .5g, keep this in mind when trying to guesstimate your macros.
(for one large)
Macros: 70 calories, 4g fat, 0g carb, 6g protein
Micros: Calcium, Iron, Vitamin A
Because...Easy, cheap, and super versatile. I will eat them whenever I need more protein than fat. Yes, even though this is a high fat diet, sometimes you just need protein over fat. BE MINDFUL some eggs will list carbs in their nutrition info. This is very dependant on how much you're eating at once. Since companies based in the USA do not have to list carbs if the amount is under .5g, keep this in mind when trying to guesstimate your macros.
3. Heaving Whipping Cream
(based off of 1 tbsp)
Macros: 108 calories, 12g fat, 0 carb, 0 protein
Micros: Trace
Because...once again..VERSATILITY! Seriously. You can drink it alone, add it to coffee, add it to eggs, boil broccoli in it, etc. It is high fat and high calorie so it is another quick food to up fat macros if you need to. Our favourite thing to do with it, after pouring it into coffee, is making whipped cream with it. Just whisking the cream by itself gives a nice a flavour. Adding in your preferred (we use stevia) sweetener or flavouring just makes it that much more-yup- VERSATILE!!
(based off of 1 tbsp)
Macros: 108 calories, 12g fat, 0 carb, 0 protein
Micros: Trace
Because...once again..VERSATILITY! Seriously. You can drink it alone, add it to coffee, add it to eggs, boil broccoli in it, etc. It is high fat and high calorie so it is another quick food to up fat macros if you need to. Our favourite thing to do with it, after pouring it into coffee, is making whipped cream with it. Just whisking the cream by itself gives a nice a flavour. Adding in your preferred (we use stevia) sweetener or flavouring just makes it that much more-yup- VERSATILE!!
4. Coconut Oil
(based off of 1 tbsp)
Macros: 120 calories, 14g fat, 0g carb, 0g protein
Micros: none
Because...one of the healthiest sources of "good fats" (on keto all fat is good 😉) out there. Coconut oil is (on avg) 2/3 MCFAs a.k.a MCTs. MCTs can't be stored as energy so your body will use them up first. This is where you have to be very deliberate with coconut oil. If you are eating too much your body won't burn the fat you currently have,which depending on your goals might be okay. This is also why coconut oil in your coffee early in the morning is so great. You can; you can continue your overnight fast since you're eating so few calories your body doesn't know to "break the fast" and your get the added energy to help wake up and get moving. Lastly, coconut oil is so versatile! For real. Not just in consumption, but in everything else! Sometimes I will use (the cheaper versions) it to oil-pull or moisturize my hair.
(based off of 1 tbsp)
Macros: 120 calories, 14g fat, 0g carb, 0g protein
Micros: none
Because...one of the healthiest sources of "good fats" (on keto all fat is good 😉) out there. Coconut oil is (on avg) 2/3 MCFAs a.k.a MCTs. MCTs can't be stored as energy so your body will use them up first. This is where you have to be very deliberate with coconut oil. If you are eating too much your body won't burn the fat you currently have,which depending on your goals might be okay. This is also why coconut oil in your coffee early in the morning is so great. You can; you can continue your overnight fast since you're eating so few calories your body doesn't know to "break the fast" and your get the added energy to help wake up and get moving. Lastly, coconut oil is so versatile! For real. Not just in consumption, but in everything else! Sometimes I will use (the cheaper versions) it to oil-pull or moisturize my hair.
5. Broccoli
(85 grams)
Macros: 30 calories, 0g fat, 4g carb ( 2g fibre=2 g net carb), 1 g protein.
Micros: Vitamin C, Folate, B vitamins, and Vitamin E to name some of the bigger ones.
Because... you need something soak up all the fat and make your food look pretty! Joking aside this low carb veggie packs a lot of micronutrients (vitamins) and gives your meals some actual texture instead of the same soft texture most keto foods end up having.
There you have it. My top 5 basic keto foods. I'll be sharing more out with some specifics such as brands or actual snacks and meals; along with grocery trips and other pantry staples. So stay tuned!
Macros: 30 calories, 0g fat, 4g carb ( 2g fibre=2 g net carb), 1 g protein.
Micros: Vitamin C, Folate, B vitamins, and Vitamin E to name some of the bigger ones.
Because... you need something soak up all the fat and make your food look pretty! Joking aside this low carb veggie packs a lot of micronutrients (vitamins) and gives your meals some actual texture instead of the same soft texture most keto foods end up having.
There you have it. My top 5 basic keto foods. I'll be sharing more out with some specifics such as brands or actual snacks and meals; along with grocery trips and other pantry staples. So stay tuned!
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