KETO STAPLES- CLICK EACH WORD TO FIND THE SUBSTITUTE
A keto staples list of your average, everyday needs that most people consume. If you have trouble finding a substitute for one of your favorite foods or ingredients, email us at firstname.lastname@example.org or email@example.com and we’ll help you. This is not a complete list and these are just some of the alternatives that you can use that might not be available at your local grocer.
- Sugar Replacement (liquid)
- Granulated Sugar (powder)
- Brown Sugar
- Almond Flour
- Coconut Flour
- “Candy Bar”/Meal Replacement
- BBQ Sauce
- Torani SF Syrup
- Coconut Oil
KETO STAPLES AT MOST STORES
- Cheese-All Types!
- Heavy Whipping Cream
- Cream Cheese
- Low Carb Tortillas (Mama Lupe’s)
- Low Carb Veggies (Broccoli, cauliflower, green beans, etc)
- Lunch Meat
- Granulated Splenda (or equivalent)
- Liquid Artificial Sweetener
- Almond Flour, Coconut Flour
- Olive Oil
- Coconut Oil
- Low-Carb Whey Protein Powder (for shakes and always read the labels)
Check out this video of a keto grocery haul at Costco
The keto staples in this video are what most people living a keto or low carb lifestyle eat on a regular basis. We liked this video because it’s a very real portrayal of what people eat on keto. There’s nothing “special” about them, they’re just low carb. Buying foods wholesale can save you quite a bit of money as long as you don’t buy too much because a lot of the food will be fresh food (lots of green veggies) that you won’t want to go bad. Other than that, you’re mostly going to buy meat which can be frozen.
One important thing to remember with this WOE is that some of these substitutes such as sugar and flour should be used sparingly. I’ve had many people ask me how or where to get these products, but you should hardly use them. You will cook almost all of your food in butter or oil (remember, this is a high fat, low-carb diet) as these have lots of fats.
Even though keto is a high-fat diet, you will still need to watch how many calories you consume. Weight loss is a numbers game and you still have to have a calorie deficit in order to lose weight. As you go down in weight, you may need to adjust your calorie consumption so you may have to begin using less butter or oil to cook your foods in.