My Go-To Grocery List

Simple. Keto. OMAD-friendly. No fluff.

When you eat once a day, every bite matters—so I only keep foods that are high-quality, low-carb, and satisfying. This list is built from personal experience and helps me stay consistent without overcomplicating things.

🥩 Proteins (The Foundation)

  • Ribeye steaks

  • Pork chops

  • Ground beef (80/20 or 85/15)

  • Chicken thighs or drumsticks

  • Whole rotisserie chicken

  • Bacon

  • Breakfast sausage (no sugar added)

  • Eggs (a lot of them)

🥑 Fats & Oils

  • Avocados

  • Olive oil

  • Butter (salted, real)

  • MCT oil (Bulletproof Brain Octane)

  • Coconut oil

  • Cheese (cheddar, pepper jack, mozzarella, cream cheese)

  • Sour cream (full-fat, no added sugar)

  • Guacamole (check ingredients — avoid added sugar or fillers)

🥬 Low-Carb Veggies

  • Zucchini

  • Bell peppers

  • Jalapeños

  • Mushrooms

  • Romaine lettuce

  • Spinach or spring mix

  • Cherry tomatoes

  • Cauliflower (fresh or frozen)

  • Broccoli (fresh or frozen)

  • Onions (in moderation)

🍳 Pantry & Seasonings

  • Ground cinnamon

  • Himalayan pink salt

  • Garlic powder

  • Onion powder

  • Chili powder

  • Paprika

  • Cumin

  • Italian seasoning

  • Everything bagel seasoning

  • Apple cider vinegar

  • Hot sauce (Frank’s, Tapatío, etc.)

☕ Coffee & Supplements

  • Door County flavored ground coffee

  • Vital Proteins Collagen Peptides

  • Bulletproof Brain Octane MCT oil

  • SweetLeaf Sweet Drops (chocolate, caramel, coconut, vanilla, pumpkin spice, unflavored)

  • Zipfizz (for electrolytes)

  • Mio (lemonade, orange, etc. for hydration flavor)

  • Electrolyte powders or capsules

🥤 Drinks

  • Water (tracked with my gallon jug)

  • Black coffee

  • Unsweetened almond milk (for shakes or coffee)

  • Zero-calorie energy drinks (Ghost, Alani Nu — used in moderation)

🍽 Optional Extras

  • Skinny Pasta (konjac-based only) — rinse well, dry fry, and pair with a fatty keto sauce

  • Keto-friendly sauces (low-sugar alfredo, garlic butter, etc.)

  • Cherry tomatoes (used in moderation)

  • Extra hot sauces and seasoning blends (to keep things interesting)

🔥 My Go-To Keto Sauces

Flavor without the carbs.

When you’re eating one big meal a day, sauce can make or break the experience. These are my personal go-to keto sauces — all low-carb, high-flavor, and OMAD-approved.

🧄 Creamy & Fat-Based

  • Alfredo Sauce – Look for low-carb brands like Rao’s, or make homemade (butter + heavy cream + parmesan)

  • Garlic Butter Sauce – Perfect over steak, chicken, or vegetables

  • Hollandaise Sauce – Rich and satisfying (egg yolks + butter + lemon juice)

  • Cheese Sauce – Melted cheese with heavy cream and butter

  • Ranch Dressing – Full-fat versions or homemade with sour cream/mayo and herbs

  • Blue Cheese Dressing – Watch labels, but most are naturally low carb

  • Caesar Dressing – Just avoid the ones with added sugar

  • Guacamole – Great fat source, just watch for added sugars or preservatives

  • Sour Cream – Full-fat and great with taco bowls or spicy meals

🌶 Spicy & Tangy

  • Buffalo Sauce – Just Frank’s RedHot + butter

  • Hot Sauce – Tapatío, Valentina, Cholula, Frank’s (0 carbs)

  • Chipotle Mayo – Make it homemade with clean oils or find sugar-free brands

  • Salsa – Look for no-sugar-added options (fresh or jarred, ideally <2g net carbs per serving)

🍅 Tomato-Based

  • Heinz No Sugar Added Ketchup – Solid ketchup alternative

🍋 Zesty & Herb-Based

  • Pesto – Basil, olive oil, parmesan, pine nuts — all keto

  • Chimichurri – Olive oil, parsley, garlic, vinegar

🍜 Asian-Inspired (Low-Carb Options Only)

  • Soy Sauce – Regular or low-sodium

  • G Hughes Sugar-Free Teriyaki

  • G Hughes Sugar-Free Sesame Ginger

🛑 What You Won’t See Me Buying

  • Bread

  • Pasta (other than konjac-based Skinny Pasta)

  • Rice

  • Chips

  • Candy

  • Sugary sauces

  • Anything labeled “low-fat”

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