One of the most common questions I get is, “What do I eat, and how do I start?” …

This post is dedicated to that moment when you’ve cleaned out your cupboards. If you’ve read my book, you know I recommend pausing before rushing out to shop. Transitioning to a ketogenic diet involves letting go of many things, so taking a moment to reflect is key.

Let’s start with protein 

Red meat – 

I LOVE pork belly. Check out how I like to cook it HERE.  

Some other great options include: ground beef, steak, sausage, bratwurst. 

Chicken, eggs, and fish of course are also great keto friendly options!

The Freezer section

Stocking up on frozen vegetables is smart, especially when starting keto.

Broccoli, cauliflower, frozen peppers, and spinach.

Some recipes, like those with cream, taste amazing, and having these vegetables on hand can keep you from falling off track when you’re short on fresh ingredients.

Fresh foods

Many people buy tons of groceries when starting keto, only to waste it because it’s too drastic a change. 

Cabbage 

I recommend starting with a big head of cabbage. It can last for months in the fridge, and when you’re ready, you’ll thank me. Chop it up, cook it with butter and garlic, and broil it for a few minutes for a delicious meal.

Spinach

My go-to keto meal at restaurants became spinach dip—without chips, of course. Spinach is incredibly nutrient-dense, and when paired with high-fat ingredients like cream cheese and butter, it’s both satisfying and keto-friendly. A giant bag of spinach, like the ones from Costco, can be steamed down and used in several meals.

Avocados

I have a love-hate relationship with them. When they’re fresh, I’ll eat them right out of the skin with a little salt. But when they start to brown, I scoop them out, freeze them, and later use them for keto-friendly ice cream. 

Simply blend the frozen avocado with heavy cream or coconut cream, a little stevia, and some flavoring like peanut butter or cacao powder. It’s a great way to curb cravings for sweets without derailing your diet.

Key spices

Switching to a ketogenic diet often means cutting out processed foods that are already packed with flavor. 

To make your meals more exciting, stock your cupboard with spices like rosemary, ginger, basil, oregano, Cajun seasoning, black pepper, and pink salt. Trust me, the right seasonings can make all the difference.

Speaking of salt, it’s essential for maintaining electrolyte balance on a ketogenic diet. When I first started, I experienced terrible leg cramps because my magnesium levels were too low. Adding pink Himalayan salt or sea salt to my meals helped prevent this. Many people don’t realize how important it is to keep up with magnesium, but it can make a huge difference.

Some other pantry staples I recommend:

• lemon and lime juice for flavor
• Pili nuts
• macadamia nuts
• chia seeds
• almond butter
• Bone broth

You also can’t go wrong with sour cream, cream cheese, heavy whipping cream, and eggs. I also use mayonnaise made from avocado oil. 

Fats

I keep it simple for my patients: There are three types of fats—saturated, monounsaturated, and polyunsaturated. 

Saturated fats, like butter and lard, are the most stable and anti-inflammatory. 

Monounsaturated fats come from oils like olive and avocado. 

Polyunsaturated fats include omega-3 and omega-6 fats, but I don’t dive too deep into those early on, as it can overwhelm beginners.

Lastly …

I did not want to lose you by putting this as #1st one on my list, but if you are not new here, you could guess it-  Sardines! They’re high in omega-3s and calcium, and I’ve found that even those hesitant to try them often end up liking them.

Some other great options are Mackerel, Anchovies, Salmon, and Herring. Not a fan of the taste? I recommend seasoning and pan frying in some olive oil. 

Many people struggle with the idea that fat is good for them. After years of being told otherwise, it’s hard to make the mental shift. But once you adjust, you’ll find that a high-fat diet is both satisfying and beneficial. If you experience loose stools, it’s important to consult with your doctor, as it could indicate an issue with your small intestine.

I hope this helps as you prepare to stock your kitchen for a ketogenic diet. It can be confusing at first, but take it slow, and your palate will adjust over time. If you want to learn more, check out my book Any Way You Can on Amazon or Audible.

Until next week! 

Dr. Boz

For more keto grocery list ideas check out my

ketoCONTINUUM Map + Dr. Boz Good, Better, BEST Food Guide