Ketogenic Diet – getting started
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Five things to keep in your fridge:
- Homemade Mayo
- 11 dozen eggs (a dozen hard boiled)
- healthy fats – organic grass fed butter, lard, beef tallow and duck fat
- vanilla beans
- package of ground beef, thawing
Whats in the Freezer:
- Homemade bone broth
- 1/2 organic grass fed cow
- liver
- beef or veal marrow bones
- frozen herbs
- dairy free / nut free ice creams
- orange cream push pops
- wrapped portions of smoked meats
Dairy:
- Butter
- cheese
- cream
- cream cheese
- creme fraiche
- ghee
- sour cream
Proteins:
- beef
- goat
- lamb
- pork
Fish:
- Ahi
- Catfish
- halibut
- herring
- mackerel
- mahi mahi
- salmon
- sardines
- snapper
- swordfish
- trout
- tuna
- walleye
- cod
- clams
- crab
- lobster
- mussels
- oysters
- prawns
- scallops
- shrimp
- snails
- chicken
- chicken liver
- duck
- turkey
- eggs
Acceptable nuts:
- Almonds
- Brazil
- Hazelnuts
- Macadamia Nuts
- pecans
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Walnuts
Low Starch Veggies:
- Arugula
- Asparagus
- Bok Choy
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Collar Greens
- Cucumber
- Endive
- Garlic
- Kale
- Kelp
- Lettuce: Red leaf, boston, romaine, radicchio
- mushrooms
- onions: Yellow, green, white, red
- Peppers: Bell, jalapenos, chili
- Seaweed
- Swiss Chard
- Watercress
Herbs:
- Anise
- Annatto
- Basil
- Bay leaf
- black pepper
- Caraway
- Cardamom
- Cayenne Pepper
- celery seed
- Chervil
- Chili pepper
- chives
- cilantro
- cinnamon
- cloves
- coriander
- cumin
- curry
- dill
- fenugreek
- galangal
- garlic
- ginger
- lemongrass
- lciorice
- mace
- marjoram
- mint
- mustard seeds
- oregano
- paprika
- parsley
- peppermint
- rosemary
- saffron
- spearmint
- star anise
- tarragon
- thyme
- tumeric
- vanilla
Fruits:
- Avocados
- coconut
- cucumbers
- eggplant
- lemon
- limes
- ollives
- season wild berries in moderation
- tomatoes
Liquids:
- Bone broth
- cream
- mineral water
- organic decaf americano (espresso with water)
- teas: green, chai, fruit teas, black tea, oolong team, white tea
- Unsweetened almond milk
- unsweetened coconut milk
- unsweetened hemp milk
- water
Baking products:
- baking powder
- baking soda
- cocoa butter
- coconut flour
- oils for flavoring
- pure vanilla extract
- unflavored egg white protein powder (0-4 grams carbs)
- unflavored whey protein powder (0-4 grams carbs)
- unsweetened baking chocolate
- unsweetened cocoa powder
- xanthan gum
- guar gum
natural sweeteners
- swerve
- erythritol
- monk fruit
- stevia
- yacon syrup
Misc enhansors:
- coconut aminos
- coconut vinegar or apple cider vinegar
- fish sauce
- sea salt
