Don’t Let the Quarantine Kick You Out of Ketosis

Do you go to the grocery store and find empty shelves? Are your favorite keto-approved meal essentials missing? Let’s explore some new options and also staples to keep you on the right track towards your goals.

Keto Essentials

Plan ahead for your trip to the grocery. Ensure that you have your list of essentials and keep an eye out for these items that may not be where you would normally find them. For example, the nuts and seeds can be found in the snack food aisle and also the baked goods aisle (just keep your eyes on the prize….you are there for nuts and seeds, not cake and brownie mix). Fish can be found in the canned meats section as well in as in the frozen foods. Let’s not forget about berries! We all love fresh berries. However, when the shelves are empty in the produce section, head back to the freezer section for frozen berries.

Here is a list of items to add to your list for this week:

  • Nuts –raw almonds, walnuts, pistachios, hazelnuts

  • Sugar Free Butters - peanut butter, almond butter, sunflower seed butter

  • Seeds – sesame seeds, flax seeds, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds

  • Canned fish – tuna, salmon, sardines

  • Dried meat and jerky

  • Canned coconut milk

  • Eggs

  • Cheese — cheddar, parmesan, mozzarella, cream cheese, cottage cheese

  • Vegetables —avocados, kale, zucchini, celery, fennel, broccoli, cauliflower, onion, garlic

  • Seafood

  • Frozen veggies – spinach, green beans, broccoli, cauliflower, beets

  • Frozen berries – blueberries, raspberries, blackberries, and strawberries

  • Meats – beef, chicken, turkey, and lamb

Let’s also add some items that may not be considered “essential” for everyone. However, for those of us that have a tendency to stress-eat, add the new essentials like cocoa powder, sweetener, and unsweetened coconut to your grocery list.

Keto Recipes

Now that we have our grocery list, let’s talk recipes. We all have a little extra time on our hands and are home for every meal.


Sure we could have the usual egg based meal. But since we are home and have some time, try making your own Keto Cereal.


Cooking spray

1 c. almonds, chopped

1 c. walnuts, chopped

1 c. unsweetened coconut flakes

1/4 c. sesame seeds

2 tbsp. flax seeds

2 tbsp. chia seeds

1/2 tsp. ground clove

1 1/2 tsp. ground cinnamon

1 tsp. pure vanilla extract

1/2 tsp. kosher salt

1 large egg white

1/4 c. melted coconut oil


  1. Preheat oven to 350° and grease a baking sheet with cooking spray. In a large bowl, mix together almonds, walnuts, coconut flakes, sesame seeds, flax seeds, and chia seeds. Stir in cloves, cinnamon, vanilla, and salt.

  2. Beat egg white until foamy then stir into granola. Add coconut oil and stir until everything is well coated. Pour onto prepared baking sheet and spread into an even layer. Bake for 20 to 25 minutes, or until golden, gently stirring halfway through. Let cool completely.

This makes about 3 cups. So, store some for later in the week!


No need to worry about avocados browning in our lunchpail or the office refrigerator. So, let’s have taco stuffed avocadoes for lunch!


4 ripe avocados

Juice of 1 lime

1 tbsp. extra-virgin olive oil

1 medium onion, chopped

1 lb. ground beef

1 packet taco seasoning

Kosher salt

Freshly ground black pepper

2/3 c. shredded Mexican cheese

1/2 c. shredded lettuce

1/2 c. quartered grape tomatoes

Sour cream, for topping


  1. Halve and pit avocados. Using a spoon, scoop out a bit of avocado, creating a larger well. Dice removed avocado and set aside to use later. Squeeze lime juice over all avocados (to prevent browning!).

  2. In a medium skillet over medium heat, heat oil. Add onion and cook until tender, about 5 minutes. Add ground beef and taco seasoning, breaking up the meat with a wooden spoon. Season with salt and pepper, and cook until the beef is no longer pink, about 6 minutes. Remove from heat and drain fat.

  3. Fill each avocado half with beef, then top with reserved avocado, cheese, lettuce, tomato, and a dollop sour cream.


Let’s make meatballs! Sure we could buy the frozen bag of prepared meatballs. But we have time to roll our own right now.


For The Meatballs

1 lb. ground beef

1 clove garlic, minced

1/2 c. shredded mozzarella

1/4 c. freshly grated Parmesan, plus more for serving

2 tbsp. freshly chopped parsley

1 large egg, beaten

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper

2 tbsp. extra-virgin olive oil

For The Sauce

1 medium onion, chopped

2 cloves garlic, minced

1 (28-oz.) can crushed tomatoes

1 tsp. dried oregano

Kosher salt

Freshly ground black pepper


  1. In a large bowl combine beef, garlic, mozzarella, Parmesan, parsley, egg, salt, and pepper. Form into 16 meatballs.

  2. In a large skillet over medium heat, heat oil. Add meatballs and cook, turning occasionally, until golden on all sides, about 10 minutes. Remove from skillet and place on a paper towel-lined plate.

  3. To the same skillet, add onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomatoes and oregano and season with salt and pepper.

  4. Add meatballs back to skillet, cover and simmer until sauce has thickened, 15 minutes. Garnish with Parmesan before serving.

Keto Reminders

Here are a few reminders that seem simple. However, when our routines are disrupted, a friendly reminder can come in handy.

Stay hydrated!

Staying in ketosis really will really come down to is persistence and flexibility.

Planning ahead is a skill that every keto-dieter already has a lot of experience with. Flexible preparedness is crucial. Do your best. Don’t be discouraged.

Don't have time to cook or prepare meals?

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