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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?

Asda logo

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

Butcher’s Selection British Chicken Thighs (2kg)£3.601
Butcher’s Selection Chicken Wings (1.1kg)£2.081
Medium Whole Chicken (1.35kg)£2.821
Butcher’s Selection 10 Unsmoked Back Bacon Rashers (300g)£1.691
Total: £10.19

Fresh Food / Vegetables

Diced Swede (400g)£0.351
Grower’s Selection Cauliflower£0.951
Farm Stores Salad Tomatoes (6pk)£0.751
Farm Stores Avocados (4pk)£1.151
Total: £3.20

Chilled Food / Cheese, Butter, Cream & Eggs

Fresh Double Cream (300ml)£0.941
Kerrygold Salted Butter (250g)£1.901
12 Medium Free Range Eggs£1.481
Creamy Original Soft Cheese (200g)£0.691
Total: £5.01

Food Cupboard / Condiments & Cooking Ingredients

Crucials Garlic Mayo (500ml)£1.001
Caribbean Choice Coconut Milk (400ml)£0.501
Uni-Eagle Hot Chilli Sauce (430ml)£2.201
Total: £3.70

Food Cupboard / Long Life Milk

Free From Long Life Almond Drink Unsweetened£0.902
Total: £1.80

Food Cupboard / Home Baking

Golden Linseeds (150g)£1.281
Sesame Seeds (150g)£1.281
Almonds (200g)£1.851
Total: £4.41

Frozen / Vegetables

4 Steam Bags Cauliflower Rice£2.001
Total: £2.00

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.

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.


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

keto porridge in bowl

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)

cup of coffee

Recipe available here.

Days: Mon-Sun

Ingredients (from shopping list): Butter, Double Cream

Additional ingredients required: Coffee, Water, Coffee Syrup (optional), MCT Oil


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

ultimate keto protein chaffle

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.


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.


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?

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