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    PDF MDA Keto Shopping List

    Uploaded by

    Xavier Mathis
    Keto shopping

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    PDF MDA Keto Shopping List

    Uploaded by

    Xavier Mathis
    4 views4 pages
    Keto shopping

    Original Title

    PDF-MDA-Keto-Shopping-List

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Keto shopping

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views4 pages

    PDF MDA Keto Shopping List

    Uploaded by

    Xavier Mathis
    Keto shopping

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Mark’s Daily Apple Keto Shopping List

    (Consider these options only. Choose what you like from this list.)

    Produce (or Frozen)


    Leafy Greens:

    ❏ Spinach

    ❏ Arugula

    ❏ Swiss chard

    ❏ Romaine

    ❏ Red/green lettuces

    ❏ Purslane

    ❏ Dandelion greens

    ❏ Watercress

    ❏ Beet greens

    ❏ Endive

    ❏ Bok choy

    ❏ Arugula

    Cruciferous Veggies:
    ❏ Broccoli

    ❏ Cauliflower

    ❏ Cabbage (red and green)

    ❏ Kale

    ❏ Brussels sprouts

    ❏ Collard greens

    Other Vegetables:

    ❏ Mushrooms (all varieties)
    ❏ Zucchini

    ❏ Summer squash

    ❏ Asparagus

    ❏ Green Beans

    ❏ Fiddlehead ferns

    ❏ Broccolini

    ❏ Cucumbers

    ❏ Leeks

    ❏ Spaghetti squash

    ❏ Onions (red, white, yellow)

    ❏ Okra

    ❏ Eggplant

    ❏ Artichokes

    ❏ Sprouts

    ❏ Tomatoes

    ❏ Bell Peppers

    ❏ Hot Peppers

    ❏ Rhubarb

    Lower Carb Fruits:



    ❏ Avocado

    ❏ Lemons

    ❏ Limes

    ❏ Blueberries

    ❏ Raspberries

    ❏ Strawberries

    ❏ Blackberries

    ❏ Apricots (fresh, not dried)

    Dairy (Prioritize pastured and organic varieties.)

    Hard Cheeses:

    ❏ Emmental

    ❏ Cheddar

    ❏ Gouda

    ❏ Swiss

    ❏ Parmesan

    Soft Cheeses:
    ❏ Brie

    ❏ Feta

    ❏ Blue

    ❏ Queso

    ❏ Goat cheese

    ❏ Cream cheese

    ❏ Creme Fraise

    ❏ Full-fat cottage cheese

    ❏ Full-fat plain Greek or regular yogurt

    ❏ Heavy whipping cream



    ❏ Half & half

    Meats/Fish/Eggs
    Seafood:
    ❏ Sardines

    ❏ Trout

    ❏ Salmon

    ❏ Bivalves (oysters, mussels, clams, scallops)

    ❏ Shrimp

    ❏ Halibut

    ❏ Flounder

    ❏ Cod

    ❏ Scallops

    ❏ Sole

    ❏ Tilapia

    ❏ Trout

    ❏ Mahi Mahi

    ❏ Bass

    ❏ Anchovies

    Packaged Fish:
    ❏ Wild sardines

    ❏ Anchovies

    ❏ Canned herring

    ❏ Wild salmon

    ❏ Wild tuna

    Meats & Poultry:


    ❏ Chicken (dark and white meat)

    ❏ Turkey

    ❏ Ground turkey

    ❏ Duck thigh/breast

    ❏ Lamb (chops, steaks, ground)

    ❏ Ground beef (preferably grass-fed)

    ❏ Beef (steaks/roasts—preferably grass-fed)

    ❏ Pork (chops/roasts—preferably pastured)

    ❏ Organ meats (pastured and organic)

    Cured Meats (sugar-free):


    ❏ Sausage

    ❏ Bacon

    ❏ Prosciutto

    ❏ Ham

    ❏ Beef jerky

    ❏ Salami

    Eggs:

    ❏ Chicken eggs (pastured and organic preferred)

    ❏ Duck eggs

    ❏ Quail eggs

    ❏ Goose eggs

    Nuts and Nut Products


    

    ❏ Coconut manna (a.k.a. coconut butter)

    ❏ Cashew or almond butter (choose no-sugar, natural varieties)

    ❏ Macadamia nuts

    ❏ Brazil nuts

    ❏ Pecans

    ❏ Hazelnuts

    Other Packaged Foods:


    

    ❏ Salsa

    ❏ Broths

    ❏ Olives

    ❏ Fermented foods (preferably refrigerated) like sauerkraut

    Healthy Fats and Oils


    ❏ Butter (preferably pastured and organic)

    ❏ Ghee

    ❏ Avocado oil

    ❏ Extra virgin avocado oil (cold-pressed, dark bottled varieties)

    ❏ Extra virgin olive oil (cold-pressed, dark bottled varieties)

    ❏ Macadamia nut oil (for salad dressings/post-cooking)

    ❏ Coconut oil

    ❏ Lard (preferably pastured and organic)

    ❏ Tallow (preferably pastured and organic)

    ❏ Duck fat

    Herbs and Spices

    ❏ Sea salt or Himalayan pink salt

    ❏ Black pepper

    ❏ Cinnamon

    ❏ Turmeric

    ❏ Ginger

    ❏ Cayenne

    ❏ Cumin

    ❏ Cilantro

    ❏ Basil

    ❏ Thyme

    ❏ Sage

    ❏ Bay Leaf

    ❏ Oregano

    ❏ Dill

    ❏ Rosemary

    ❏ Parsley

    ❏ Chives

    ❏ Chili powder

    ❏ Saffron

    ❏ Cardamon

    ❏ Paprika

    Cooking/Baking Supplies
    ❏ Coconut flour

    ❏ Almond flour

    ❏ Hazelnut flour

    ❏ Shredded and/or shaved coconut (unsweetened)

    ❏ Flax seeds

    ❏ Chia seeds

    ❏ Cocoa powder

    ❏ Stevia

    ❏ Monk fruit extract

    ❏ 80-100% dark chocolate

    Beverages
    ❏ Unsweetened nut milks (e.g. cashew milk, almond milk)

    ❏ Unsweetened full-fat coconut milk

    ❏ Tea (avoid prepared teas with added sweetener)



    ❏ Coffee (avoid coffee drinks or mixes with added sugar)

    ❏ Broths

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