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)
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Ribeye steaks
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Pork chops
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Ground beef (80/20 or 85/15)
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Chicken thighs or drumsticks
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Whole rotisserie chicken
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Bacon
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Breakfast sausage (no sugar added)
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Eggs (a lot of them)
🥑 Fats & Oils
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Avocados
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Olive oil
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Butter (salted, real)
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MCT oil (Bulletproof Brain Octane)
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Coconut oil
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Cheese (cheddar, pepper jack, mozzarella, cream cheese)
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Sour cream (full-fat, no added sugar)
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Guacamole (check ingredients — avoid added sugar or fillers)
🥬 Low-Carb Veggies
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Zucchini
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Bell peppers
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Jalapeños
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Mushrooms
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Romaine lettuce
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Spinach or spring mix
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Cherry tomatoes
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Cauliflower (fresh or frozen)
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Broccoli (fresh or frozen)
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Onions (in moderation)
🍳 Pantry & Seasonings
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Ground cinnamon
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Himalayan pink salt
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Garlic powder
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Onion powder
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Chili powder
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Paprika
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Cumin
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Italian seasoning
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Everything bagel seasoning
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Apple cider vinegar
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Hot sauce (Frank’s, Tapatío, etc.)
☕ Coffee & Supplements
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Door County flavored ground coffee
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Vital Proteins Collagen Peptides
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Bulletproof Brain Octane MCT oil
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SweetLeaf Sweet Drops (chocolate, caramel, coconut, vanilla, pumpkin spice, unflavored)
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Zipfizz (for electrolytes)
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Mio (lemonade, orange, etc. for hydration flavor)
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Electrolyte powders or capsules
🥤 Drinks
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Water (tracked with my gallon jug)
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Black coffee
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Unsweetened almond milk (for shakes or coffee)
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Zero-calorie energy drinks (Ghost, Alani Nu — used in moderation)
🍽 Optional Extras
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Skinny Pasta (konjac-based only) — rinse well, dry fry, and pair with a fatty keto sauce
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Keto-friendly sauces (low-sugar alfredo, garlic butter, etc.)
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Cherry tomatoes (used in moderation)
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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
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Alfredo Sauce – Look for low-carb brands like Rao’s, or make homemade (butter + heavy cream + parmesan)
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Garlic Butter Sauce – Perfect over steak, chicken, or vegetables
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Hollandaise Sauce – Rich and satisfying (egg yolks + butter + lemon juice)
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Cheese Sauce – Melted cheese with heavy cream and butter
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Ranch Dressing – Full-fat versions or homemade with sour cream/mayo and herbs
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Blue Cheese Dressing – Watch labels, but most are naturally low carb
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Caesar Dressing – Just avoid the ones with added sugar
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Guacamole – Great fat source, just watch for added sugars or preservatives
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Sour Cream – Full-fat and great with taco bowls or spicy meals
🌶 Spicy & Tangy
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Buffalo Sauce – Just Frank’s RedHot + butter
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Hot Sauce – Tapatío, Valentina, Cholula, Frank’s (0 carbs)
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Chipotle Mayo – Make it homemade with clean oils or find sugar-free brands
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Salsa – Look for no-sugar-added options (fresh or jarred, ideally <2g net carbs per serving)
🍅 Tomato-Based
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Heinz No Sugar Added Ketchup – Solid ketchup alternative
🍋 Zesty & Herb-Based
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Pesto – Basil, olive oil, parmesan, pine nuts — all keto
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Chimichurri – Olive oil, parsley, garlic, vinegar
🍜 Asian-Inspired (Low-Carb Options Only)
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Soy Sauce – Regular or low-sodium
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G Hughes Sugar-Free Teriyaki
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G Hughes Sugar-Free Sesame Ginger
🛑 What You Won’t See Me Buying
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Bread
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Pasta (other than konjac-based Skinny Pasta)
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Rice
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Chips
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Candy
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Sugary sauces
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Anything labeled “low-fat”