Grocery List for One Month Starter

 

4-Week Grocery Shopping List for Keto and 18:6 Plan (Budget-Friendly)




Overview

This grocery list supports all four weeks of a keto and 18:6 intermittent fasting meal plan. It includes ingredients for Week 1-4 meals (~1550 kcal/day: ~125g fat, 90g protein, 30g net carbs), emphasizing eggs, bacon, fat bombs, and olives (no avocados). Quantities are for one person, covering 7 days/week (2 PM-8 PM eating window). To reduce costs and ensure store availability, generic/store brands and budget substitutions (e.g., tilapia for salmon, frozen vegetables, sunflower seeds for almonds) are used. Assumes pantry staples (salt, pepper, garlic powder, Italian seasoning) are available. Adjust quantities for bulk cooking or multiple people.

General Notes

  • Brands: Opt for generic/store brands (e.g., Great Value, Aldi, Kroger) for oils, nut butters, frozen/canned goods to save 20-40%.

  • Substitutions:

    • Salmon → Frozen tilapia or canned tuna (cheaper, available).

    • Almonds → Sunflower seeds (similar macros, ~30% cheaper).

    • Almond butter → Peanut butter (reduces variety, cuts cost).

    • Fresh vegetables → Frozen spinach, broccoli, cauliflower, asparagus (~50% cheaper).

    • Fresh berries → Frozen raspberries/blackberries (no spoilage).

    • Erythritol → Stevia (less expensive, minimal quantity).

    • Bone broth → Bouillon cubes + water (widely available, ~70% cheaper).

  • Shopping Tips: Shop at budget stores (Walmart, Aldi, Kroger). Buy oils, peanut butter, and frozen goods in bulk for savings. Check discount bins for near-expiry frozen/canned items.

  • Storage: Freeze extra bacon, tilapia, or tuna; store olives in brine; refrigerate opened peanut butter; keep frozen vegetables/berries sealed.

  • Meal Prep: Make fat bombs (12 chocolate coconut, 12 peanut butter) weekly. Cook bacon/tilapia in batches to save time.

Week 1 Grocery List

Fats

  • Olive oil (store brand): 8 oz (½ cup, ~8 tbsp for cooking/dressings)

  • Coconut oil (store brand): 8 oz (½ cup for cooking/fat bombs)

  • Avocado oil (store brand): 4 oz (¼ cup, ~4 tbsp for cooking)

  • Sunflower seeds (store brand): 7 oz (7 x 1 oz servings)

  • Chia seeds (store brand): 1 oz (1 tbsp)

  • Flaxseeds (store brand): 2 oz (2 tbsp)

  • Black olives (canned, store brand): 2 cups (4 x ½ cup servings)

  • Green olives (canned, store brand): 1.5 cups (3 x ½ cup servings)

  • Sugar-free peanut butter (store brand): 12 oz (¾ cup for fat bombs)

Proteins

  • Eggs (store brand): 14 large (2/day)

  • Bacon (store brand): 14 slices (~1 lb, 2 slices/day)

  • Chicken breast (frozen, store brand): 12 oz (4 x 3 oz servings)

  • Ground turkey (frozen, store brand): 6 oz (2 x 3 oz servings)

  • Tilapia (frozen, store brand): 14 oz (2 x 4 oz, 2 x 2 oz servings)

  • Firm tofu: 8 oz (2 x 4 oz servings)

  • Collagen peptides (store brand): 10g (1 serving, optional for coffee)

  • Shredded mozzarella (store brand, optional): 2 oz (¼ cup for zucchini boats)

Vegetables

  • Spinach (frozen, store brand): 5 cups (~10 oz, 5 x 1 cup servings)

  • Kale (frozen, store brand): 3 cups (~6 oz, 3 x 1 cup servings)

  • Broccoli (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup servings)

  • Cauliflower (frozen, store brand): 1.5 cups (~6 oz, 1 x 1 cup, 1 x ½ cup)

  • Asparagus (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup servings)

  • Zucchini (fresh): 2 medium (~12 oz, 1 x 1 cup, 1 x ½ cup, 1 x 1 medium)

  • Garlic: 1 bulb (1 tsp minced for soup)

Fruits

  • Raspberries (frozen, store brand): 1 cup (~4 oz, 4 x ¼ cup servings)

  • Blackberries (frozen, store brand): ¾ cup (~3 oz, 3 x ¼ cup servings)

Other

  • Bouillon cubes (store brand): 2 cubes (for 1 cup broth in soup)

  • Unsweetened cocoa powder (store brand): 2 oz (¼ cup for fat bombs)

  • Stevia (store brand): 1 oz (equivalent to 4 tbsp sugar for fat bombs)

  • Vanilla extract (store brand): 1 oz (2 tsp for fat bombs)

  • Lemon: 1 (1 tsp juice for tilapia)

  • Ginger: 1 small root (1 tsp grated for stir-fry)

  • Turmeric: 1 oz (1 tsp for stir-fry, if not in pantry)

  • Coffee (optional, store brand): Enough for 7 days

  • Unsweetened tea (optional, store brand): Enough for 7 days

  • Electrolyte powder (store brand, sugar-free): Enough for 7 days

Week 2 Grocery List

Fats

  • Olive oil (store brand): 8 oz (½ cup, ~8 tbsp)

  • Coconut oil (store brand): 8 oz (½ cup)

  • Avocado oil (store brand): 4 oz (¼ cup, ~4 tbsp)

  • Sunflower seeds (store brand): 7 oz (7 x 1 oz)

  • Chia seeds (store brand): 1 oz (1 tbsp)

  • Flaxseeds (store brand): 2 oz (2 tbsp)

  • Black olives (canned, store brand): 2 cups (4 x ½ cup)

  • Green olives (canned, store brand): 1.5 cups (3 x ½ cup)

  • Sugar-free peanut butter (store brand): 12 oz (¾ cup for fat bombs)

Proteins

  • Eggs (store brand): 14 large (2/day)

  • Bacon (store brand): 14 slices (~1 lb, 2 slices/day)

  • Chicken breast (frozen, store brand): 9 oz (3 x 3 oz servings)

  • Ground turkey (frozen, store brand): 9 oz (3 x 3 oz servings)

  • Tilapia (frozen, store brand): 8 oz (1 x 4 oz, 2 x 2 oz servings)

  • Firm tofu: 8 oz (2 x 4 oz servings)

  • Collagen peptides (store brand): 10g (1 serving, optional)

Vegetables

  • Spinach (frozen, store brand): 4 cups (~8 oz, 4 x 1 cup)

  • Kale (frozen, store brand): 3 cups (~6 oz, 3 x 1 cup)

  • Broccoli (frozen, store brand): 1 cup (~4 oz, 1 x 1 cup)

  • Cauliflower (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Asparagus (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Zucchini (fresh): 1 medium (~6 oz, 1 x ½ cup)

  • Ginger: 1 small root (1 tsp grated)

Fruits

  • Raspberries (frozen, store brand): ¾ cup (~3 oz, 3 x ¼ cup)

  • Blackberries (frozen, store brand): 1 cup (~4 oz, 4 x ¼ cup)

Other

  • Unsweetened cocoa powder (store brand): 2 oz (¼ cup, if not leftover)

  • Stevia (store brand): 1 oz (equivalent to 4 tbsp, if not leftover)

  • Vanilla extract (store brand): 1 oz (2 tsp, if not leftover)

  • Lemon: 1 (1 tsp juice)

  • Turmeric: 1 oz (1 tsp, if not in pantry)

  • Coffee/tea/electrolytes (store brand): Enough for 7 days

Week 3 Grocery List

Fats

  • Olive oil (store brand): 8 oz (½ cup, ~8 tbsp)

  • Coconut oil (store brand): 8 oz (½ cup)

  • Avocado oil (store brand): 4 oz (¼ cup, ~4 tbsp)

  • Sunflower seeds (store brand): 7 oz (7 x 1 oz)

  • Chia seeds (store brand): 1 oz (1 tbsp)

  • Flaxseeds (store brand): 2 oz (2 tbsp)

  • Black olives (canned, store brand): 2 cups (4 x ½ cup)

  • Green olives (canned, store brand): 1.5 cups (3 x ½ cup)

  • Sugar-free peanut butter (store brand): 12 oz (¾ cup for fat bombs)

Proteins

  • Eggs (store brand): 14 large (2/day)

  • Bacon (store brand): 14 slices (~1 lb, 2 slices/day)

  • Chicken breast (frozen, store brand): 9 oz (3 x 3 oz servings)

  • Ground turkey (frozen, store brand): 6 oz (2 x 3 oz servings)

  • Canned tuna (in water, store brand): 6 oz (2 x 3 oz servings)

  • Firm tofu: 8 oz (2 x 4 oz servings)

  • Collagen peptides (store brand): 10g (1 serving, optional)

Vegetables

  • Spinach (frozen, store brand): 4 cups (~8 oz, 4 x 1 cup)

  • Kale (frozen, store brand): 4 cups (~8 oz, 4 x 1 cup)

  • Broccoli (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Cauliflower (frozen, store brand): 1 cup (~4 oz, 1 x 1 cup)

  • Asparagus (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Zucchini (fresh): 2 medium (~12 oz, 2 x 1 cup)

  • Garlic: 1 bulb (1 tsp minced)

  • Ginger: 1 small root (1 tsp grated)

Fruits

  • Raspberries (frozen, store brand): 1 cup (~4 oz, 4 x ¼ cup)

  • Blackberries (frozen, store brand): ¾ cup (~3 oz, 3 x ¼ cup)

Other

  • Bouillon cubes (store brand): 2 cubes (for 1 cup broth)

  • Unsweetened cocoa powder (store brand): 2 oz (¼ cup, if not leftover)

  • Stevia (store brand): 1 oz (equivalent to 4 tbsp, if not leftover)

  • Vanilla extract (store brand): 1 oz (2 tsp, if not leftover)

  • Turmeric: 1 oz (1 tsp, if not in pantry)

  • Coffee/tea/electrolytes (store brand): Enough for 7 days

Week 4 Grocery List

Fats

  • Olive oil (store brand): 8 oz (½ cup, ~8 tbsp)

  • Coconut oil (store brand): 8 oz (½ cup)

  • Avocado oil (store brand): 4 oz (¼ cup, ~4 tbsp)

  • Sunflower seeds (store brand): 7 oz (7 x 1 oz)

  • Chia seeds (store brand): 1 oz (1 tbsp)

  • Flaxseeds (store brand): 2 oz (2 tbsp)

  • Black olives (canned, store brand): 2 cups (4 x ½ cup)

  • Green olives (canned, store brand): 1.5 cups (3 x ½ cup)

  • Sugar-free peanut butter (store brand): 12 oz (¾ cup for fat bombs)

Proteins

  • Eggs (store brand): 14 large (2/day)

  • Bacon (store brand): 14 slices (~1 lb, 2 slices/day)

  • Chicken breast (frozen, store brand): 9 oz (3 x 3 oz servings)

  • Ground turkey (frozen, store brand): 6 oz (2 x 3 oz servings)

  • Canned tuna (in water, store brand): 6 oz (2 x 3 oz servings)

  • Firm tofu: 8 oz (2 x 4 oz servings)

  • Collagen peptides (store brand): 10g (1 serving, optional)

Vegetables

  • Spinach (frozen, store brand): 4 cups (~8 oz, 4 x 1 cup)

  • Kale (frozen, store brand): 2 cups (~4 oz, 2 x 1 cup)

  • Broccoli (frozen, store brand): 1 cup (~4 oz, 1 x 1 cup)

  • Cauliflower (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Asparagus (frozen, store brand): 2 cups (~8 oz, 2 x 1 cup)

  • Zucchini (fresh): 2 medium (~12 oz, 2 x 1 cup)

  • Garlic: 1 bulb (1 tsp minced)

  • Ginger: 1 small root (1 tsp grated)

Fruits

  • Raspberries (frozen, store brand): ¾ cup (~3 oz, 3 x ¼ cup)

  • Blackberries (frozen, store brand): 1 cup (~4 oz, 4 x ¼ cup)

Other

  • Bouillon cubes (store brand): 2 cubes (for 1 cup broth)

  • Unsweetened cocoa powder (store brand): 2 oz (¼ cup, if not leftover)

  • Stevia (store brand): 1 oz (equivalent to 4 tbsp, if not leftover)

  • Vanilla extract (store brand): 1 oz (2 tsp, if not leftover)

  • Turmeric: 1 oz (1 tsp, if not in pantry)

  • Coffee/tea/electrolytes (store brand): Enough for 7 days

Additional Notes

  • Cost Savings: Frozen vegetables (~$1-2/lb vs. $3-5/lb fresh), canned tuna (~$1/can vs. $5/lb salmon), and sunflower seeds (~$2/lb vs. $5/lb almonds) significantly reduce costs. Store brands save ~$0.50-$2 per item.

  • Availability: All items are standard at major retailers (Walmart, Aldi, Kroger). If frozen asparagus is unavailable, substitute with frozen green beans (similar macros).

  • Bulk Buying: Purchase oils (16-32 oz bottles), peanut butter (32 oz jar), and frozen vegetables (2-3 lb bags) in larger sizes for Weeks 1-4 to save ~15-25%.

  • Waste Reduction: Use leftover vegetables (e.g., zucchini ends) in soups or scrambles. Freeze extra protein to extend shelf life.

  • Recipes: Adjust recipes to use tilapia/tuna (same cooking method as salmon) and bouillon (dissolve 1 cube in 1 cup water for broth). Thaw frozen vegetables before cooking to maintain texture.

Disclaimer: Verify ingredient compatibility with dietary restrictions or allergies. Consult a healthcare provider before starting the plan, especially with spondylolisthesis, arthritis, or menopausal symptoms.

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