Keto Shopping list for COVID-19

How to stay Keto during the COVID-19 / Corona virus epidemic and possible self-quarantines

Shelves beginning to empty at a local Aldi in Illinois, USA

None of us want to admit it, but there might come a moment when the current COVID-19 / Corona Virus outbreak will have us stay home, quarantine ourselves and wait it out.

For people following a special diet, like Keto or Low Carb, the question might come up whether you want to maintain this way of eating during these stressful times.

For me, having eaten Keto and Low Carb for the past 3 years, stopping or changing doesn’t feel like an option. My body can’t process carbs like before anymore and the last thing I’ll need is digestive issues when all the toilet paper is sold out ;)

If you feel you can or want to go back to a non-Keto or Low Carb diet, that is fine. If you want to stay Keto and Low Carb during this COVID19 epidemic, then the following shopping lists could come in handy.

Please, be respectful of other people and don’t clear the shelves. If you feel the need to stock up until COVID-19 / Corona virus passes, buy a few weeks and not a few years worth of food.

Cover the bases - Taking a tactical approach to stocking up for a COVID-19 / Corona virus outbreak

On Keto you want to maintain a diet consisting of ~ 5% carbs, 25% protein and 70% fat. More on this here.

When you stock up you might want to keep these ratios in mind to ensure you have enough ‘fatty’ foods for example.

Besides these macros you also need to make sure you get your vitamins. These might usually come from fresh vegetables, which you won’t be able to stock up on as much.

The following list considers all these aspects to ensure you can stock up keto-style and maintain the nutrition levels you need for a healthy life.

Complete the form at the bottom of the page for a printable list!

Keto Foods you’ll find in most grocery stores

Shelf-stable Keto foods

• For the vitamins :

  • Canned vegetables like green beans and peas - check that they have no added sugar

  • Jarred pickles, artichoke hearts, sauerkraut, peppers

  • Pre-packaged Guacamole

  • Low sugar tomato sauce

  • Vegetable, Chicken and other broth - Cubes, canned or other packages

  • Dried cheeses like Umlands Cheese, Whisps, Moon Cheese

  • Actual vitamins: If you don’t usually take supplements, now might be the time to change that. Check carbs on labels though
    

• For the protein:

  • Beef Jerky

  • Pepperoni, Salami - in the sealed packaging. Usually good for 3 months plus

  • Dried bacon bits - good for fats too

  • Canned fish like tuna

• For the fat:

  • Almonds, Macadamia, Pecans

  • Nut butters

  • Pork Rinds

Refrigerated Keto foods - all good for 2 weeks +

• Eggs

• Butter - can be frozen

• Cheese - freezes well too whether grated, shredded or in a block

• Cream Cheese

• Heavy and Sour Cream

• Sausages

• Bacon

• Any meats to freeze - chicken, beef, pork, lamb - portion it out so that you won’t need to defrost it all at once

• Any fish and seafood to freeze

Frozen Keto foods

• Frozen vegetables like cauliflower, broccoli, green beans, brussels sprouts, asparagus and spinach

• Frozen fruits like raspberries, strawberries or berry mixes

• Frozen meats like wings - check the carbs on those!

• Frozen fish and seafood like mussels, shrimps, salmon

• Frozen ready to eat Keto meals like the one from Real Good Foods - enchiladas, breakfast sandwiches, pizza and pizza crust. Check the discounts section for 15% off your order. Also available at the Vitamin Shoppe.

• Ice cream!! See below though as not all stores might have Keto and Low Carb friendly Ice Cream

Don’t forget that you might need a drink to get through this!

• Any hard liquor like Gin, Vodka, Whiskey

• Low Carb beers like Michelob Ultra, Miller Lite

• Soda (to mix with your liquor)

• Lime, Lemons or the juice in those little round bottles

• Champagne or dry Prosecco

Keto Foods only found in particular stores

Keto foods at Costco

• Check the new blog posts for a full list of Keto friendly foods at Costco

Keto foods at Krogers, Mariano’s, Whole Foods, HEB, Jewel-Osco, Woodman’s and other large chains

• Lily’s chocolate, ChocZero - you might need some comfort food, not just essentials

• Pancake mix: Birchbender Keto Pancake Mix - only need to add water

• Ice cream: Real Good Foods, Keto Enlightened or Rebel Ice Cream

• Sola bread - freezes really well

• Sola Granola

• Low Carb tortillas

• Egglife Wraps - these are good way beyond the date printed on them

Keto foods at local Keto businesses

Check the KETO ANYWHERE map which shows over 800 keto friendly businesses all over the world in the KETO ANYWHERE Facebook group to see if you have a Keto bakery close-by. Now is the perfect time to support these businesses. Stock up on Keto baked goods and more and freeze them for later. For a list of Keto bakeries that ship across the US, read here.

Keto Foods to order online

Check the discount section for coupon codes to buy most of the food listed for a lower price.

• Ketobars, Ketofit bars - these have a long shelf life and tend to be very nutritious and filling

• Quevos Chips - eggwhite based

• Baking mixes like Kawaiis or Keto and Co that only require water to be added

• Quest Protein Chips

• Real Good Foods has frozen enchiladas, chicken poppers, pizza crust, ice cream, breakfast sandwiches. Through KETO ANYWHERE you get 15% off your order.

You can also shop Keto goodies on Amazon. Easily sorted by Sweet, Savory Snacks, Breakfast foods, Breads an more! Check here!

Stay Healthy and Keto on!