ACTION 7: LOW CARB SHOPPING + MEAL PREP
Hello and welcome to day 13, the FINAL action day we have to complete to get into low carb keto eating. It’s low carb shopping and meal prep day. Congratulations on getting this far! Deciding to make change, any change, is not easy. But I’m so proud that you are open to the idea of what low carb keto may offer you and bring to your life.
As we are talking low carb shopping and meal prep go grab action 6, as you will want your meal plan, and let’s get on it!
WHY FOCUS ON LOW CARB SHOPPING + MEAL PREP
As I have said before, preparation is key in the early weeks as you go thru the highs and lows of changing from eating carbs to eating more fat and protein. It’s one less thing to worry about, or trip up on, if you already have five days of meals planned, shopped and prepped. It’s just easier to stay on course. Watch this wee video to understand more.
WHAT DOES A LOW CARB SHOP LOOK LIKE
Back at action one you got a low carb keto grocery guide. So grab that. At action two you got your food group guides, so grab them too. And finally you want your meal plan from action six. Now we want to combine your meal prep items into a shopping list. There might also be standard items you have found missing from your pantry stocktake. So add them to the list too.
A LOW CARB KETO SHOPPING LIST
Depending on your own preferences and how many you are cooking for your list might include many different items. I cook for a family of two teens and two adults. And without fail every seven to ten days I buy the following items. I mainly shop at Aldi as it’s the cheapest, then Woolworths and Coles, plus a butcher and sometimes the fruit and veg shop. Other great shops in Australia would include IGA and independent retailers. In New Zealand Woolworths is Countdown and Coles in New World.
So from Aldi I usually buy:
- Almond Milk x 2
- Coconut Milk x 2
- Eggs Large x 1 doz
- Eggs Organic x 2 doz
- Blueberries x 2 punnets
- Strawberries x 1 punnet
- Macadamia x 1 packet
- Sardines spring water x 4
- Frozen Blueberries x 1 pack
- Streaky Bacon x 4
- Grass Fed Mince x 2
- Salami 4 Pack x 1
- Devon x 1 roll
- Salmon 4 piece pack
- Broccoli head x 1
- Cauliflower head x 1
- Zucchinis x 4
- Asparagus x 1 bunch
- Hummus x 3 mini tubs
- Tasty Cheese x 1kg
- Organic Butter 250g x 3
- Butter 500g x 2
- Thickened Cream 500ml x 4
- Parmesan Flakes x 1
- Cheese Sticks x 1 pack
- Cubed herbed feta x 1 pack
- Sliced Tasty Cheese x 1
- Sliced Vintage Cheese x 1
- Coconut Yogurt x 1
- Almond Meal x 1 packet
Then I grab the rest from Coles or Woolworths and the butcher.
- Chicken Thighs x 8
- Steaks x 4
- Lamb Loin Chops x 8
- Cream Cheese x 3
- Mozzarella 350g x 3
- Peanut Butter
- Frozen Strawberries x 1 pack
- Greek Yogurt
Less often I would buy things like olive oil, coconut oil, nuts and seeds (from Aldi). It doesn’t matter where you shop, just as long as you check your labels and stick to as low carbs as possible. So now some hints on actually going shopping.
LOW CARB SHOPPING TIPS + HINTS
So without making it into a huge song and dance, low carb shopping is just like any grocery shopping. But here are a few tips and tricks to make it easier.
- make a list and stick to it … don’t bring the sugar and carbs home in the first place
- if you are an impulse buyer see if you can delegate the shopping to someone else for at least the first three weeks, or do it online as less likely to impulse buy
- don’t shop hungry or tired
- take a coffee/water/smoothie with you as a distraction and to avoid the temptation of going to a cafe ‘just for a coffee’ and ending up with the cake and coffee special
SOME THINGS TO KEEP IN MIND WHEN LOW CARB MEAL PREPPING
My number one support system for low carb eating is being prepared. Meal planning does that, as does meal prepping. Setting aside 3 to 4 hours on a Sunday keeps me on track Monday to Saturday. It just works.
I don’t meal prep everything, and sometimes I do two hours on two days to split up the workload. And if you don’t have kids or don’t work full time then maybe meal prepping makes less sense for you. But I still recommend it. It’s a safety net that has stopped me making bad choices time and time again.
So on any given Sunday I would make:
- Keto bread from Tara’s Keto Kitchen
- Swirls using fathead dough
- Parmesan crisps or seed crackers
- Cookies or muffins
- No bake cheesecakes
- Fat bombs
- Nut balls
Here is what a bake day can look like. Yes, it’s a commitment, and yes it takes time, and yes it’s worth it. Here are some pics from meal prep and bake days to tempt you into action!
So there you have it. Invest in yourself, shop well, meal prep for a few hours and be ready to face a week of low carb keto meals that will move you along your low carb keto pathway.
See you tomorrow for day 14. It’s the last mindset action. I hope this 14 day series has been some help to you as you prepare to go low carb keto. Big squeeze and much love, Le xox
JUST STUMBLED ONTO THIS POST
There are lots of handy guides already here on the blog, but this action plan to prepare for low carb keto pulls them all together in a logical step by step sequence. A little bit of preparation goes a long way to bolstering your likely success. And I’m speaking from my own experiences here.
So jump in now, go back and watch the introduction videos if you missed them. Then join me for 14 daily videos as I offer up my experience as something to build on for your own success.
As always, just a gentle reminder that this is my pathway, and it may not be yours. I’m sharing to add value to your journey. Said with love, kindness and zero judgement.
Love Le xox