These are the foods I eat most frequently. They are excellent value for money and packed full of nutrients, not to mention easy to prepare and cook.
- Grass-fed ghee
It’s a tough call between ghee and coconut oil, but the slightly caramelised flavour of ghee makes it my favourite fat. I use it in Bulletproof Coffee, for cooking and as a condiment on meat, fish and veggies.
I eat an avocado most days as they are full of fats, with a small amount of protein and fibre. When on the go, I simply cut in half, score slices and reassemble into a whole avocado to prevent browning.
Sardines are an ideal food for a ketogenic diet as they contain an optimal balance of fat, protein and carbs. Tinned sardines are incredibly cheap for something so nutrient-dense. At 40p per can, I always have a plentiful supply to sustain me throughout the week.
- Grass-fed mince
Although I would happily eat steak or lamb chops every day, grass-fed mince is great value, very versatile and delicious.
I include eggs in my first meal of the day, usually lunch. Click here to read about the benefits of eating eggs early in the day.
- Extra-virgin coconut oil
If I can’t find some high-quality grass-fed butter to make ghee, or I simply don’t have the time, I rely on coconut oil. I use it for cooking, baking, and to top meat, fish and vegetables. In fact, the mild coconut flavour compliments some dishes as well as ghee, if not better.
- MCT oil
I use MCT oil every morning in coffee as it boosts ketones, supplying a quick burst of energy. I drizzle it over meals, particularly when having a carb re-feed. This ensures that some ketones are present in my system even when there is a supply of glucose. By doing this, I find that I bounce back into ketosis more quickly the following day.
- Leafy green vegetables
Although this isn’t strictly one staple, I couldn’t leave leafy greens off the list as I eat them with every meal, apart from breakfast. Brussels sprouts, broccoli, kale and spinach are my favourites.
- Fresh herbs and spices
- 100% dark chocolate
I travel over to the dark side when I fancy some pudding, eating a few squares of 100% chocolate. I recommend trying Willies Cacao or the Bulletproof Chocolate Fuel Bars.