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Old 02-14-2013, 12:52 PM   #1
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NK (High Fat Diet, Medium Protein, Low Carb) Grocery List

Hey all!

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:

Ground beef
Macadamia Nuts
Unsweetened Cocunut milk
Tahini
Full Fat Mayo
Eggs
BUTTER!!
Mustard
Salsa


I will update as I remember

share YOUR grocery lists!
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Old 02-14-2013, 02:57 PM   #2
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Almond milk - unsweetened
Meat
Coconut Oil
Heavy Whipping Cream
Slap Ya Mama seasoning (hot)
Sea Salt with iodine
Bouillon
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Old 02-14-2013, 02:58 PM   #3
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Be careful of store bought mayo. Most of it is made with soy oil - bad stuff. Avoid PUFAs.
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Old 02-14-2013, 03:11 PM   #4
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Great thread! I'll have to come back before shopping trips.

Kerrygold
nut butters -- almond, sunflower seed, peanut
pork butt roast
salmon
cream cheese
mascarpone
costco rotisserie chicken (mostly for making broth)
kalamata olives
feta
chunk light tuna
apple cider vinegar (for salad dressings)
non-extra virgin olive oil for mayo
EGGS
mexican blend shredded cheese from costco
babybel cheese -- the red ones
BACON
canned green chiles
fresh salsa
onions
garlic
greens
canned diced tomatoes (for some reason seem to use these a lot for NK cooking even though they're all carbs)

Last edited by rubidoux; 02-14-2013 at 03:13 PM..
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Old 02-14-2013, 07:27 PM   #5
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FARMERS MARKET
Eggs
Soup bones/marrow bones
Ground beef
Ground pork
Fatty cuts of either - various
Greens
Herbs
Cultured sauerkraut or dills

COSTCO
Coconut oil
Frozen Salmon, Shrimp, Tilapia, Scallops
Canned Clams, Salmon, Anchovies
EVOO
Brie
Blue Cheese
Kerrygold Blarney Castle
Asparagus
Mushrooms
Spinach
Avocadoes (how did I forget avocadoes!?)
Limes
Myer's lemons in season
Sour Cream

ASIAN GROCERY
Assorted vegetables
Herbs
Tea
Aroy-D coconut milk

LOCAL HEALTH FOOD STORE
Heavy Cream
Eggs if none at farmers market
Butter - local pastured brand even better than Kerrygold!

Last edited by kayellr; 02-14-2013 at 07:43 PM..
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Old 02-15-2013, 04:36 AM   #6
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Ingredients for salad:
lettuce
cucumbers
tomatoes
roasted red peppers
kalamata olives

Cheese:
cheddar
goat
feta
cream cheese

HWC
olive oil
macadamia nuts
almonds
bouillon cubes
ribeyes
chicken quarters
catfish
tuna
sour cream
frozen broccoli
butter
almond milk
fatty ground beef
bacon
eggs
sausage
cabbage
avocadoes


Love this way of eating
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Old 02-15-2013, 05:34 AM   #7
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Spinach
coconut oil
Ground almonds
Chicken thighs
cream
more cream
full fat cream cheese
full fat greek yoghurt
Pork belly
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Old 02-15-2013, 09:10 AM   #8
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Wow this is great
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Old 02-15-2013, 09:50 AM   #9
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items to pair with the fats, cheeses, meats:
Alfredo sauce
cauliflower
cabbage
green beans from Sam's
summer squash
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Old 02-15-2013, 04:55 PM   #10
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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.

Heavy cream
Sour cream
Cream cheese
Coconut oil
Vanilla and chocolate unsweetened almond milk
Raw eggs
Canned sardines in olive oil
Canned tuna in olive oil
Fully cooked carnitas (roasted pork)
Fully cooked all beef uncured hot dogs
Almonds
Peanut butter
Hollandaise sauce
Goat cheese
Brie cheese

From cafeteria:
Cooked - bacon, hard boiled eggs, occasionally baked chicken legs, roasted broccoli and cauliflower
Salad bar - baby spinach, black olives
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Old 02-25-2013, 10:34 PM   #11
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Almond flour
Pecans
Nut butters
Macadamia nuts
Erythritol
Stevia
Shiritake noodles
glucomannan powder
Butter
Eggs
Cabbage
Sausages
Cheddar Cheese
Brie
Dark chocolate (low sugar or none)
Torani sugar-free syrups
Maple Grove Farms sugar-free syrup
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Old 02-27-2013, 08:20 AM   #12
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Quote:
Originally Posted by reddarin View Post
Almond milk - unsweetened
Meat
Coconut Oil
Heavy Whipping Cream
Slap Ya Mama seasoning (hot)
Sea Salt with iodine
Bouillon
Hey there! what kind of boullion do you use?? i've never found one or broth that didn't have sugar hfcs or something gross in it!
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Old 02-27-2013, 08:45 AM   #13
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Quote:
Originally Posted by pibble mama View Post
Hey there! what kind of boullion do you use?? i've never found one or broth that didn't have sugar hfcs or something gross in it!
I'm not a purist on some things like bouillon so I use McCormick. I eat BBQ pork rinds too even though they have trace amounts of sugar. In a pinch I'd eat jerky even if sugar was in it as long as the carbs were okay.

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.

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Old 02-27-2013, 08:49 AM   #14
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Here it is, Buffy's homemade chicken broth:

Quote:
Originally Posted by Buffy45 View Post
If some of our newbies have missed my broth "recipe?", here it is.

Take a 8 qt souppot, throw in a whole chicken or the parts to equal at least one chicken and fill pan with water. Put in lots of sea salt and pepper. To this I add at least 1/2 lb butter and let it simmer on the stove all day. Simmering slowly will not boil off your water, which you want to keep, if it gets a little low, add some more hot water. Then, dip out all the chicken and bones, pull that meat off and store, I put mine in bags of 4 oz and strain your broth. Put in freezer containers. It is high fat, strong, salty broth.
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Old 03-02-2013, 02:15 PM   #15
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Quote:
Originally Posted by pibble mama View Post
Hey there! what kind of boullion do you use?? i've never found one or broth that didn't have sugar hfcs or something gross in it!
I use "HerbOx" bullion. I buy it by the case from amazon. No MSG. MSG can give me a headache. It does have a bunch of junk in it, but it seemed the most innocuous.

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.

--
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Old 03-29-2013, 10:11 AM   #16
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Quote:
Originally Posted by reddarin View Post
Be careful of store bought mayo. Most of it is made with soy oil - bad stuff. Avoid PUFAs.
So I am probably never going to make mayo...I know I need to expand horizons and get better at cooking, I'm a work in progress. Is store bought mayo really something I shouldn't be eating? Is it going to stall me? I don't tend to buy organic or grassfed stuff as much as I wish I could due to tight budget but love me some mayo on eggs...and lots of other stuff.

should i buy the mayo that says olive oil on the jar instead? i just bought one jar reg mayo....argh.
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Old 03-29-2013, 10:16 AM   #17
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Quote:
Originally Posted by robbelkk View Post
So I am probably never going to make mayo...I know I need to expand horizons and get better at cooking, I'm a work in progress. Is store bought mayo really something I shouldn't be eating? Is it going to stall me? I don't tend to buy organic or grassfed stuff as much as I wish I could due to tight budget but love me some mayo on eggs...and lots of other stuff.

should i buy the mayo that says olive oil on the jar instead? i just bought one jar reg mayo....argh.
Even the OO mayo can be suspect because the olive oil is cut with PUFA oil. Pretty dang nefarious.

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.
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Old 03-29-2013, 10:17 AM   #18
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By the way, Cheryl in our thread makes bacon grease mayo and she says it is easy to make and super excellent to eat.
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Old 03-29-2013, 10:26 AM   #19
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Quote:
Originally Posted by reddarin View Post
By the way, Cheryl in our thread makes bacon grease mayo and she says it is easy to make and super excellent to eat.
well thinking about bacon AND mayo converging makes me happy so I will google that now! we have a natural grocers here where i live so what should i be looking for in a mayo? something that says it doesn't have those oils? huge thank you for your help!!
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Old 03-30-2013, 01:07 PM   #20
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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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