Going keto with Ocado is one of the easiest things to do if you shop in the UK.
Especially online.
Ocado has:
- A wide range of keto products (more than other supermarkets).
- Better categorization on their website.
- And they have foods you can’t get anywhere else thanks to the M&S connection, etc.
They’re my #1 go-to for online groceries and I should have used them sooner (years ago).
Let’s get into the list of Ocado products you can shop for on a ketogenic diet!
Keto Ocado Shopping List:
1. Pantry Items
- Coconut Oil.
- Apple Cider Vinegar.
- Ghee.
- Camomile Tea.
- Peppermint Tea.
- Avocado Oil.
- Pink Himalayan salt.
- Olive Oil.
Coconut oil from Ocado is £6 for 500g but it’s high quality, and there’s others to choose from when cooking low carb keto meals.
Their teas, mainly the M&S variety have one ingredient only with no added ingredients.
Aside from Olive Oil, Pink salt, Ghee or Apple cider vinegar, eggs are also a good choice. With Quail eggs, duck eggs, and others on the menu besides regular chicken eggs for keto shopping.
Minerals and vitamins:
- Vitamin E.
- Vitamin A.
- Vitamin D.
- Vitamin C.
- Anti-microbial and anti-fungal (coconut oil).
- Healthy fats (Ghee).
- Electrolytes and minerals (sea salt).
2. Fruit & Vegetables
- Picard Organic Vegetable Julienne.
- Mixed peppers.
- Broccoli.
- Green beans.
- Avocado.
- Raspberries and blueberries.
- Mushrooms.
- Baby Okra (Lady fingers).
Julienne vegetables come with carrots, courgettes, and cucumber. Perfectly low carb and keto friendly.
Mixed peppers are recommended IF nightshades aren’t an issue.
Broccoli, green beans, mushrooms, and Okra are healthy choices for vegetables.
Raspberries, blueberries, and Avocado are solid keto fruits you can eat without worry.
Vitamins and minerals:
- Pre-vitamin A.
- Vitamin C.
- B vitamins (some).
- Vitamin K1.
- Iron.
- Antioxidants.
- Fibre.
- Healthy fats (Avocado).
- Vitamin E.
3. Meat & Seafood
- Mince Beef 20% fat.
- Chicken thighs.
- Mussels.
- Prawns.
- Sardines.
- Kipper.
- Clams.
- Lamb Liver.
When I buy meat from Ocado, I get a 20% fat cut. It’s cheaper as well because it actually costs them more to cut of the fat than to sell it with the fat (the way it’s supposed to be).
Chicken thighs are fatty, making it a good ratio with protein.
Mussels, prawns, and clams are shellfish loaded with zinc, iron, and iodine.
Besides Kipper and sardines with your omega 3’s, lamb liver is the champion with it having almost every vitamin and mineral, and in large amounts, no food compares to on keto or otherwise.
Vitamins and minerals:
- B vitamins.
- Vitamin A.
- Protein.
- Potassium.
- Magnesium.
- Iron.
- Selenium.
- Some vitamin C.
- Vitamin E.
- Zinc.
- Vitamin K2.
- Copper.
- Omega 3.
- Iodine.
- Some calcium.
Related: The Carnivore Diet Vs Vegan Diet
4. Dairy Foods
- Jarlsberg.
- Medium Cheddar.
- Gouda.
- Creamy Cornish Milk.
- Brie.
- Organic Feta.
- Aged Goat Gouda Cheese.
- Ocado Butter (unsalted).
Jarlsberg, Gouda, Brie, and Cheddar are top foods for Vitamin K2, with Brie having the most fat of any cheese. Making it the perfect keto food (but you can’t go wrong either way).
Ocado also says organic feta cheese and aged goat’s cheese in the form of Gouda, which is unique compared to other supermarkets.
And then there’s the cornish milk which is actually fattier than other milk, as it has more fat than carbs!
Vitamins and minerals:
- Vitamin A.
- B vitamins.
- Vitamin D.
- Vitamin E.
- Vitamin K2.
- Copper.
- Proteins.
- Fats.
- Iron.
- Small amounts of omega 3.
- Zinc.
- Calcium.
- Small amounts of magnesium.
- Some potassium.
- Iodine.
Relevant: Is The Carnivore Diet Restrictive?
5. Dairy Free
- Vitalite Spread.
- Pure Olive Spread.
- Alpro Plain No Sugar Yoghurt.
- Alpro Organic Soya Milk.
- ProActiv Spread.
- Alpro Strawberry Milk.
- Alpro Coconut Yoghurt.
- Alpro Soya Cream.
As with all dairy-free foods, you’re gonna get fortified (synthetic) vitamins thrown into the mix, but you do at least get them somewhat despite bioavailability.
The spread (dairy-free butter) focuses on oils, so if you have a reaction to this, keep this in mind.
Fortified vitamins and minerals:
- Vitamin E.
- Vitamin A.
- B vitamins.
- Calcium.
- Vitamin D.
- Iron.
6. Sweeteners (caution)
- Sweet Freedom Fruit Syrup.
- Pure Erythritol.
- Organic Maple Syrup.
- Biona Organic Coconut Sugar.
- Biona Brown Syrup.
- Total Sweetener Xylitol.
- Sweet Freedom Choc Mint.
- Malt Extract.
I don’t recommend sweeteners at all unless you’re extremely disciplined or you have no conditions that can be brought out from these sweeteners.
Maple syrup is an exception but this is to be used with caution for its high sugar (requires discipline).
Everything else on the list like Sweet Freedom Fruit Syrup is actually great and pure as far as ingredients, but should be only used if it won’t give you cravings.
It’s one of the best keto-friendly sweeteners on the list by far.
7. Fermented Foods
- Tempeh.
- Organic Tofu
- Lo Bros Kombucha.
- Vadasz Garlic & Dill Sauerkraut.
- Biotiful Kefir.
- Elderflower Kombucha.
- Raw Kimchi.
- Ginger Lemon Remedy Kombucha.
Ocado sells organic Tofu which works for Vegetarians interested in Keto, as well as Tempeh, Sauerkraut, Raw Kimchi, and plenty of Kombucha that’s healthy and low carb + sugar.
As with all fermented foods, it’s all about gut health. But you will get some vitamins and minerals from these foods (Tofu and Tempeh), both of which are high in potassium.
8. Sauce & Seasoning
- Garlic.
- Ginger.
- Celery Seeds.
- Basil.
- Green Pesto.
- Thyme.
- Rosemary Sea Salt.
- Turmeric.
Not much needs to be said about these sauces and seasonings.
Garlic, Ginger, Basil, Thyme, Turmeric – all of these are known for their health for some people.
Pesto is worth trying and is nice with the right amount of ingredients, low carb, and low sugar for your ketogenic shopping journey.
Rosemary sea salt is unique to Ocado, provided by M&S, which mixed sea salt from Wales with Rosemary, the herb.
CVelery Seeds are very high in potassium and magnesium, even if you’ll only get a portion from adding it to your foods.
Keto Ocado shopping list (images and PDF)
[su_button url=”https://healthsenpai.com/wp-content/uploads/2023/06/ocado-keto-shopping-list-items-carbcutta.com_.pdf” target=”blank” style=”flat” background=”#2d9eef” size=”8″ wide=”yes” center=”yes” icon=”icon: external-link”]Download Keto Ocado Shopping List (PDF)[/su_button]
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And that’s a wrap.
That’s the complete list of 64 Keto foods you can get directly from Ocado if you shop online. I didn’t cover ALL Ocado foods, but they have a massive range.
Some of these foods can also be bought from M&S (Marks And Spencer) if you prefer to shop offline.
But using Ocado is the best of both worlds and will benefit your health dramatically if keto is your mission statement (so to speak).
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