A Low-Carb/Keto Shopping List to Help You Get Through the Covid-19 Crisis

By Brian Wiley

With the COVID-19 virus causing school and work closures, you may need to prepare by having a surplus of low-carb/keto foods and snacks on hand in your home. A good selection of the right non-perishable, long lasting foods will help you address your nutritional needs until this threat has passed.

To help you through this challenge, I’ve developed a list that will come in handy when you’re stocking up at the supermarket or warehouse store.

Since this is a virus, I am listing fridge and freezer foods, since we don’t anticipate loss of power. Most meats and cheeses can be frozen and will last for a long time, and eggs can also last well beyond the sell-by date.

This is a stressful time, and stress can lead to imbalances that can drive or suppress our appetite, so the best thing we can do right now is prepare and make sure we have plenty of the right foods around us. Refer to the list below for shopping during this time. Currently, there seem to be plenty of these foods available because most people are stocking up on carb-laden foods. I suggest if you have extra time, cook extra at breakfast or dinner, as these leftovers can provide a quick meal next day and help you avoid having to eat a lot of convenience foods.

Below is a quick Low-Carb & Keto non-perishable & long shelf life foods list. Remember, Stay Calm & Keto On!

Canned & Jarred Items:

  • Chicken
  • Salmon
  • Sardines
  • Tuna
  • Green Beans
  • Mushrooms
  • Olives
  • Spinach
  • Pickles
  • Natural Nut Butters
  • Avocado Mayo
  • Broth
  • Protein Powder

Refrigerator Items:

  • Cheese
  • Cold Cuts
  • Eggs
  • Mustard
  • Hot Sauce
  • Whipping Creams
  • Nut Milks
  • Sour Cream
  • Salsa
  • Yogurt
  • Microwave Sausage & Bacon
  • Butter

Prepackage & Convenience

  • Jerky/Beef Sticks
  • Cheese Whisps & Moon Cheese
  • Nuts
  • Dark Chocolate
  • Protein Drinks
  • Seltzer Water
  • Bottled Water

Freezer Items

  • Ground beef
  • Seafood
  • Sausage
  • Bacon
  • Frozen Berries
  • Frozen Vegetables
  • Chicken
  • Pork
  • Steak
  • Steak-ums

Brian Wiley is a Certified Health Coach who struggled to lose weight for most of his life. He attempted most of the mainstream approaches, along with the standard advice to “eat, less move more.” This advice resulted in minimal short-term success, or no success at all. Brian then adopted a low-carb lifestyle in 2009, and succeeded in losing 100 pounds. He has maintained that weight loss ever since using a low-carb ketogenic IF lifestyle. “I see people every day, both in real life and on social media, struggling, going through the same cycles of unsuccessful dieting like I did. I want to serve as an example that this approach can be successful, is not a fad, and is a healthy long-term lifestyle solution.”  Brian is also an ACE certified personal trainer. Sign up for Group Coaching


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