This post provides tips on how to stock your kitchen to make low-carb meals for 14 days or more. These recommendations are keto-friendly and gluten-free. By stocking up, you can decrease your trips to the market, helping to keep yourself and others safe.
Staying home during this outbreak is important for your health and the health of others. Many of us have been told to shelter in place. Now, more than ever, itâ€™s important to have a well-stocked kitchen.
Stocking the Low-Carb kitchen for 14 days is different than stocking the typical American kitchen. Most people are recommending loading up on pasta, beans, rice and other high carb items. These do not work for those of us who eat low-carb or are on a keto diet.
Iâ€™ve put together some tips and tricks to stock your kitchen so you can make a variety of different meals.
Make a plan
Going to the store without a plan will result in wasting food and money. You will also be tempted to buy off-plan snacks and goodies.
I suggest that you at least have an idea of what you want to have for a main course each night for dinner. If your kitchen is well-stocked, you wonâ€™t need to necessarily have every recipe planned out, but you will be able to use what you have to create a meal.
Have an idea of what your family will be eating for breakfasts and lunches as well as dinners. Otherwise, you might run out of food too quickly.
I havenâ€™t put in quantities of items, as that will vary a lot. It will depend on the size of your family and your personal preferences.
Check your kitchen
If you plan to stock your low-carb kitchen for 14 days, you need to start thinking about your needs before you leave the house. Check your kitchen to see what items you have and what items you need. Most of my followers will already have a good number of the ingredients on this list.
If youâ€™re new to cooking, you may want to prepare even more and have specific recipes you want to make. This way you can save money by not purchasing all of these items at the same time.
Another thing to assess is how much space you have in your cabinets and your fridge. Be sure to get rid of any old food that might be a health risk to make room for new food.
When you stock your low-carb kitchen for 14 days, you will need to be thoughtful about what produce you purchase. You can purchase some produce that doesn’t have a long shelf life, but you will need to use it more quickly.
To use up quickly:
Salad Greens (check expiration date)
Avocados (I try to get a variety of ripeness. Some ripe, to use now and some hard, to use after ripening)
Foods that last longer
Celeriac (celery root)
A few fresh Carrots
A few Lemons/Limes
Look for meat items that have long expiration dates. Things like bacon, ham, and vacuum-packed meats will last longer under refrigeration.
I almost never purchase fresh seafood unless I plan to cook it that night.
Plan to either use fresh meat before the expiration date or put it in the freezer for later use.
Hereâ€™s what I pop in my cart (I donâ€™t purchase all of these on every two-week trip, but rotate for variety):
Vacuum-Packed Ground Beef
Sweet Italian Sausage
Beef Bones (for making stock)
(any other cut of meat that grabs my attention)
The advantage of purchasing frozen meat is that it will last for several months. I like to stock up on frozen fish and almost always have a bag of frozen shrimp, wild-caught salmon and other varieties of fish in my freezer.
Here is what I often put in my cart:
Wild Caught Salmon
Whole Chicken (Check out How to make multiple meals from a whole chicken)
Small Turkey or Turkey Breast
(other options that add variety)
If you’re going to be home for 14 days, you may want to do some baking.
Some of these items may be less expensive and more available online. Be sure to check your pantry to see what you have before you go to the store. Most of the items listed below are in my kitchen at all times.
Flax seeds and chia seeds can be used as an egg substitute in a pinch. I love using chia seeds to make chia puddings for breakfast, a light lunch, or a quick snack.
Super-Fine Almond Flour
Sweetener (I use mostly Pyure stevia/erythritol blend and allulose in the recipes on the blog)
Glucomannan (thickener used for puddings and sauces)
Xanthan Gum (thickener and helps with gluten-free baking)
Almond Extract (as per recipe)
Banana Extract (as per recipe)
Unsweetened Original Flavor Almond Milk
Unsweetened Baking Chocolate
Nuts (I like pecans and walnuts)
Nut butter (I stock peanut butter and almond butter)
Coconut Cream (NOT the high carb stuff in the drink mixer section)
Herbs and Spices
Red Pepper Flakes
Cajun or Creole Seasoning Blend
Oils and Vinegars
(I will frequently substitute one for another, so no need to have them all)
White Wine Vinegar
Red Wine Vinegar
Apple Cider Vinegar
Toasted Sesame Oil
Whole Grain Mustard
Mayonnaise (Avocado Oil or Olive Oil based)
Gluten-Free Tamari, Soy Sauce (contains gluten), or Coconut Aminos
Canned Diced Tomatoes (I use the ones in the carton)
Chicken Stock (if you donâ€™t make your own)
Beef Stock (if you donâ€™t make your own)
Dairy /Refrigerated Food Section
Heavy Whipping Cream
Greek Yogurt (I get plain and add sweetener and extract)
Mozzarella Cheese (For mozzarella dough/pizza)
Cheddar Cheese or Mexican Blend
These items are optional. I use them in some soups and stews, but you can usually substitute broth or stock.
Dry Red Wine
Dry White Wine
Stock your Low-Carb Kitchen for 14 days to keep you and your family safe.
With the world going crazy as this virus storms the earth, you can be confident that you have food for the next few weeks, no matter what happens.
With these food items, you will be empowered to make a wide variety of meals for your family.
What have you stocked up on that I haven’t listed? Let us know in the comments!
Stay well, and stay healthy, everyone!