Asda – Weekly shop for one on keto (UK)
Picking the right food and drink for keto can be a bit difficult, especially if you’re new to it. To make your life simpler, I’m providing you with my usual weekly keto shopping list, this time it’s for Asda!
Related – This article is part of a series on keto shopping at UK supermarkets. You can check out the other shopping lists for different supermarkets here.
This shopping list is based on one person following the keto diet with a daily carb limit of around 20-25g. Of course, this list assumes that you already have some basic ingredients at home, like oils, spices & herbs. For more information check out the ingredients at home section later in the article.
What’s in my Asda keto basket?
To make it easier to navigate the supermarket, I’ve broken the shopping list down into specific categories (i.e. aisles in the store). I also like to cook, so don’t expect many ready-made meals! Admittedly, most are high in carbs and should be avoided where possible.
Fresh Food / Meat & Poultry
| Product | Price | Quantity |
|---|---|---|
| Butcher’s Selection British Chicken Thighs (2kg) | £3.60 | 1 |
| Butcher’s Selection Chicken Wings (1.1kg) | £2.08 | 1 |
| Medium Whole Chicken (1.35kg) | £2.82 | 1 |
| Butcher’s Selection 10 Unsmoked Back Bacon Rashers (300g) | £1.69 | 1 |
Fresh Food / Vegetables
| Product | Price | Quantity |
|---|---|---|
| Diced Swede (400g) | £0.35 | 1 |
| Grower’s Selection Cauliflower | £0.95 | 1 |
| Farm Stores Salad Tomatoes (6pk) | £0.75 | 1 |
| Farm Stores Avocados (4pk) | £1.15 | 1 |
Chilled Food / Cheese, Butter, Cream & Eggs
| Product | Price | Quantity |
|---|---|---|
| Fresh Double Cream (300ml) | £0.94 | 1 |
| Kerrygold Salted Butter (250g) | £1.90 | 1 |
| 12 Medium Free Range Eggs | £1.48 | 1 |
| Creamy Original Soft Cheese (200g) | £0.69 | 1 |
Food Cupboard / Condiments & Cooking Ingredients
| Product | Price | Quantity |
|---|---|---|
| Crucials Garlic Mayo (500ml) | £1.00 | 1 |
| Caribbean Choice Coconut Milk (400ml) | £0.50 | 1 |
| Uni-Eagle Hot Chilli Sauce (430ml) | £2.20 | 1 |
Food Cupboard / Long Life Milk
| Product | Price | Quantity |
|---|---|---|
| Free From Long Life Almond Drink Unsweetened | £0.90 | 2 |
Food Cupboard / Home Baking
| Product | Price | Quantity |
|---|---|---|
| Golden Linseeds (150g) | £1.28 | 1 |
| Sesame Seeds (150g) | £1.28 | 1 |
| Almonds (200g) | £1.85 | 1 |
Frozen / Vegetables
| Product | Price | Quantity |
|---|---|---|
| 4 Steam Bags Cauliflower Rice | £2.00 | 1 |
So that’s all the items on this week’s Asda keto shopping list, let’s see what the total is.
Shopping basket total: £30.31
Ingredients at home
Of course, there are some ingredients that you don’t need to buy every week. Even some in the above shopping list will last a lot longer than a week (like Mayo & Hot Chilli sauce).
It’s not a complete list but here are some ingredients that you’ll need to have for the example meal plan in the next section.
- Protein Powder (keto-friendly recommendations)
- Peanut Butter (low carb guide)
- Baking Powder (Asda)
- Sweetener (usually a combination of Erythritol and MyProtein Flav Drops)
- Thai Red Chilli Paste (Easy Red Chilli or in a pinch Blue Dragon)
- Fish Sauce (Squid)
- Soy Sauce (read more)
- Tomato Ketchup (low carb guide)
- Paprika
- Sesame / Olive Oil
- Rice Vinegar
- Garlic Powder
- Cinnamon Powder
- Lime / Lemon Juice
Meal ideas / sample plan
So with all those ingredients in our weekly shop what are we going to make? Well, I usually like to mix it up but here is a sample weekly meal plan that I use quite often.
Breakfast
You could always skip breakfast or just keep it simple with a delicious butter coffee. If you’re after something to eat then you can’t go wrong with some keto porridge.
Keto Low Carb Porridge
Recipe available here, you can also add a 10g of almonds to the finished porridge.
Days: Mon-Fri
Ingredients (from shopping list): Almond milk, Sesame Seeds & Flaxseed
Additional ingredients required: Sweetener, Cinnamon powder
Butter Coffee (Bulletproof)
Recipe available here.
Days: Mon-Sun
Ingredients (from shopping list): Butter, Double Cream
Additional ingredients required: Coffee, Water, Coffee Syrup (optional), MCT Oil
Lunch
Dirty Chicken Salad
Days: Mon-Fri
Ingredients (from shopping list): Chicken Thighs, Tomato, Avocado & Mayo
Additional ingredients required: Lemon Juice, Chives (optional), Salt & Pepper
Summary: Chopped roasted chicken thighs (2-3) with 1 tomato & avocado (diced). Add 2 tbsp of mayo, 1 tsp of lemon juice and mix until combined. Season with salt & pepper and sprinkle some chives on top.
Protein Chaffles
Recipe available here, best served with butter.
Days: Sat/Sun
Ingredients (from shopping list): Cream Cheese, Eggs, Double Cream, Butter
Additional ingredients required: Baking Powder, Protein Powder, Sweetener, Salt.
Dinner
Spicy Peanut Cauliflower and Roast Chicken
Days: Mon/Tue
Ingredients (from shopping list): Cauliflower, Hot Chilli Sauce, Chicken (Legs & Thigh meat + skin)
Additional ingredients required: Peanut Butter, Soy Sauce, Sesame Oil, Salt, Lime Juice
Summary: Full spicy cauliflower recipe coming soon. Roast the whole chicken ahead of time and use the all the meat & skin apart from the breast (that is used in the curry).
Spicy Thai Peanut Chicken Curry
Days: Wed-Fri
Ingredients (from shopping list): Chicken (Breast meat), Coconut Milk, Red Curry Paste, Cauliflower Rice
Additional ingredients required: Fish sauce, Peanut Butter, Sweetener, Salt & Pepper
Summary: Recipe available here, serve with 1 bag of Cauliflower rice.
Sriracha Wings with Swede
Days: Sat/Sun
Ingredients (from shopping list): Chicken Wings, Hot Chilli Sauce, Sesame Seeds, Diced Swede
Additional ingredients required: Baking Powder, Garlic Powder, Paprika, Salt & Pepper, Sesame Oil, Sweetener & Rice Vinegar.
Summary: Wings recipe available here, serve with diced swede (half a pack). You can cook the swede in the microwave then put it in an oiled frying pan with a tsp of paprika and season to taste. Fry for a couple of minutes until browned. If you’re after a sauce then Garlic Aioli is always a good choice.
Conclusion
The total for the Asda keto shop comes in at just over £30 for 1 person a week. That doesn’t sound too bad and will probably be a bit less if you average it out over a month.
Of course, this is just an example shopping list and you can mix and match as much as you like! What are your must have food and drink items on keto?
