NK (High Fat Diet, Medium Protein, Low Carb) Grocery List
I thought it would be helpful to compile a list of food staples you buy while you are embracing this lifestyle change. I feel like sometimes, with this type of lifestyle in particular, it easy to get bored with your food choices because it becomes repetitive by nature.
Here are my staples:
Unsweetened Cocunut milk
Full Fat Mayo
I will update as I remember
share YOUR grocery lists!
Almond milk - unsweetened
Heavy Whipping Cream
Slap Ya Mama seasoning (hot)
Sea Salt with iodine
Be careful of store bought mayo. Most of it is made with soy oil - bad stuff. Avoid PUFAs.
Great thread! I'll have to come back before shopping trips. :)
nut butters -- almond, sunflower seed, peanut
pork butt roast
costco rotisserie chicken (mostly for making broth)
chunk light tuna
apple cider vinegar (for salad dressings)
non-extra virgin olive oil for mayo
mexican blend shredded cheese from costco
babybel cheese -- the red ones
canned green chiles
canned diced tomatoes (for some reason seem to use these a lot for NK cooking even though they're all carbs)
Soup bones/marrow bones
Fatty cuts of either - various
Cultured sauerkraut or dills
Frozen Salmon, Shrimp, Tilapia, Scallops
Canned Clams, Salmon, Anchovies
Kerrygold Blarney Castle
Avocadoes (how did I forget avocadoes!?)
Myer's lemons in season
Aroy-D coconut milk
LOCAL HEALTH FOOD STORE
Eggs if none at farmers market
Butter - local pastured brand even better than Kerrygold!
Ingredients for salad:
roasted red peppers
fatty ground beef
Love this way of eating :)
full fat cream cheese
full fat greek yoghurt
Wow this is great:jumpjoy::jumpjoy:
items to pair with the fats, cheeses, meats:
green beans from Sam's
I'll play too! I have no cooking facilities, so everything I have is either from my school dining hall or can be prepared using a microwave.
Vanilla and chocolate unsweetened almond milk
Canned sardines in olive oil
Canned tuna in olive oil
Fully cooked carnitas (roasted pork)
Fully cooked all beef uncured hot dogs
Cooked - bacon, hard boiled eggs, occasionally baked chicken legs, roasted broccoli and cauliflower
Salad bar - baby spinach, black olives
Dark chocolate (low sugar or none)
Torani sugar-free syrups
Maple Grove Farms sugar-free syrup
If I felt that I had everything right but I was still having trouble I'd get rid of these potential avenues of failure.
Homemade chicken broth is a possibility. Buffy posted a recipe for it that is reported to be super duper tasty. I haven't tried it yet. I'll find her post and repost it for you.
Here it is, Buffy's homemade chicken broth:
If you do go this way and can tolerate dairy, MizzCase's method of adding some HWC to create "cream of broth" is highly recommended.
should i buy the mayo that says olive oil on the jar instead? i just bought one jar reg mayo....argh.
I can't stand mayo so we need a mayo person to recommend a good one for LC.
But to answer your larger question... A solid 'maybe'. As long as you are eating enough healthy fat and not gorging on mayo you will probably be okay. If you are relying heavily on the fat in mayo for your fat macro then it will be a problem I think.
If you are in a town of any size it should be easy to find a good one. And you can always order online if you can't find it locally.
By the way, Cheryl in our thread makes bacon grease mayo and she says it is easy to make and super excellent to eat.
I don't like the egg-y taste of mayo and try to avoid refined soybean oil, so I've been using Vegenaise spread. It does have PUFA's but I mostly use it in small amounts in sandwiches or on a burger.
Ingredients for the soy free version: Expeller-Pressed High-Oleic Safflower Oil, Filtered Water, Brown Rice Syrup, Apple Cider Vinegar, Pea Protein, Sea Salt, Mustard Flour, Lemon Juice Concentrate.
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