An Easy Place to Start
To get started, you will need several basics for the Keto Zone Challenge. It’s just a combination of basic ingredients that will help restock your fridge and pantry with foods that will get you in the Keto Zone and keep you there. With every person who is about to dive into the Keto Zone diet, I suggest this easy outline:
Fats, Oils, and Nuts
• MCT Oil Powder (500 ml)
• Extra-Virgin Olive Oil (1 to 2 qt)
• Grass-Fed Butter or Ghee (3 to 4 sticks, or 3/4 to 1 lb)
• Extra-Virgin Coconut Oil
• Avocado Oil
• Avocados
• Almonds, pecans, macadamia nuts, walnuts, or peanuts (2 to 3 cans of each)
• Cream Cheese
• Organic Cheese
• Sea Salt and Vinegar Peanuts (2 to 3 cans)
• Olive Oil or Avocado Oil Mayonnaise
• Organic Peanut Butter and Almond Butter
• Heavy Cream (1 to 2 pints)
Proteins
• Pastured Organic Eggs (2 Dozen)
• Grass-Fed Beef (12 oz or more)
• Grass-Fed Rib-Eye
• Prepared Tuna and Chicken Salad (keep in fridge)
• Pastured Chicken (12 oz or more)
• Tongol Tuna
• Pastured Turkey
• Wild Shrimp
• Wild Salmon Fillets
• Smoked Salmon
Green Vegetables
• Salad veggies such as romaine, spinach, field greens, arugula, mixed greens (a couple tubs or bags)
• Other raw veggies: cucumbers, peppers, tomatoes, onions, olives (as much as you like and want), broccoli, cauliflower, cabbage, brussel sprouts
• Veggies to cook (as much as you like and want) Frozen are fine
Beverages
• Coffee (single source if you can)
• Tea (black, green)
• Water (spring, filtered, sparkling, or alkaline)
• Almond milk, low sugar (1/2 gal)
• Coconut milk, low sugar (1/2 gal)
Miscellaneous
• Apple Cider Vinegar (2 Bottles)
• Dark Chocolate, low-sugar or sweetened with stevia, 85% cacao or higher (3 bars)
• Salt: Himalayan salt or sea salt (1 box)
• Supplements such as a good multivitamin, vitamin D3, and magnesium
• Omega-3 oil and/or krill oil, 1 capsule twice a day of either
• A digestive enzyme with extra lipase