Best NON-perishable foods list to stay on track with keto during your quarantine.


What shelf stable goods can I stock in my keto pantry?


  • tuna fish
  • canned chicken
  • canned salmon
  • sardines
  • corned beef
  • canned ham
  • canned spam
  • sugar free peanut butter
  • sugar free almond butter
  • sugar free sunflower seed butter
  • shelf stable unsweetened nut milks
  • canned coconut milk


  • artichoke hearts
  • hearts of palm
  • olives
  • green beans
  • bean sprouts
  • water chestnuts
  • asparagus
  • spinach
  • crushed tomatoes
  • tomato paste

Dry Goods

  • coffee
  • almond flour
  • Coconut flour
  • unsweetened dried coconut
  • erythritol
  • Hemp hearts
  • unsweetened cocoa powder
  • sunflower seeds
  • pumpkin seeds
  • baking powder
  • psyllium husk powder
  • Crave Whey Protein or any other low sugar protein powder

Condiments & Seasoning

  • olive oil
  • coconut oil
  • avocado oil
  • mayonnaise
  • mustard
  • low sugar ketchup
  • sugar free BBQ sauce
  • hot sauce
  • pesto
  • salt
  • lite salt (for potassium)
  • all purpose seasoning blend (adobo, season-all, etc.)

First Aid/ Immunity

  • BioDefense
  • Dried Elderberries
  • immunity boosting herbal teas
  • vitamin C
  • zinc
  • magnesium
  • sugar free multivitamin
  • cough medicine (pills not syrup, which has sugar and carbs)
  • sugar free throat lozenges
  • oregano oil (anti-viral, anti-bacterial, anti-fungal)
  • Pain killer / Fever-reducer (ibuprofen, acetaminophen, etc.)
  • prescription medications as necessary

Household Items

  • hand and body soap
  • hand sanitizer or alcohol wipes
  • bleach (a diluted mix of bleach and water both cleans and sanitizes)
  • paper towels
  • toilet paper (be reasonable)
  • laundry detergent
  • dishwashing liquid
  • spray bottle (for bleach and water mixture to disinfect as necessary)

What keto friendly items should I stock my fridge and freezer with?

Stock your refrigerator with these keto friendly veggies:

  • radishes (will keep in the fridge for up to 1 month)
  • white cabbage (will keep in the fridge for up to a month or more)
  • red cabbage (will keep in the fridge for up to 3 weeks or more)
  • cauliflower (will keep in the fridge for up to 3 weeks)
  • spaghetti squash (will keep in the fridge for up to 1 month)
  • garlic (will keep in a cool dry place for months)
  • onions (will keep in a cool dry place for a month or more)
  • zucchini (will keep in the fridge for up to 2 weeks)
  • cucumbers (will keep in the fridge for up to 2 weeks)
  • celery (will keep in the fridge for up to 3 weeks)
  • turnips (will keep in the fridge for up to a month)
  • jicama (will keep in the fridge for 2 weeks or more)
  • rutabaga (will keep in the fridge for up to a month)
  • Celery root (will keep in the fridge for 3 weeks or more)
  • lemons and limes (will keep for 2 weeks or more)

Stock your freezer with these keto friendly veggies:

  • spinach
  • broccoli florets
  • cauliflower florets
  • cauliflower rice (or make your own and freeze)
  • onions and garlic (chop and freeze)
  • fresh herbs (chop and freeze with water in ice cube trays)
  • green beans
  • strawberries
  • avocados (slice and place in a freezer bag)
  • anything you find cheap and in season can be frozen at home if you have the room

Stock up on these keto proteins for your fridge and freezer:

  • eggs (can last a month or more)
  • bacon
  • sausage
  • pepperoni
  • hot dogs (nitrate free if possible)
  • salami (will last for many months)
  • chicken leg quarters (inexpensive, versatile, make stock with bones)
  • boneless chicken breast (if your tribe doesn’t like meat on the bone)
  • chuck roast (can be used for pot roast, chili, and stews)
  • ground beef
  • ground turkey
  • pork loin (can be cut into chops, strips for stir fry, or roasted and sliced)
  • smoked ham

Keto friendly dairy products to stock your fridge with:

  • butter
  • nut milks
  • heavy whipping cream
  • cream cheese
  • mozzarella cheese (especially for versatile dough)
  • cheddar cheese
  • slicing and snacking cheese

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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.

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