For those following a ketogenic diet, finding suitable snacks and meal replacements while on the go can be a challenge. Fortunately, drugstores like Walgreens are increasingly stocking keto-friendly options. This guide will walk you through some of the best choices available at Walgreens to help you stay in ketosis, even when you're in a hurry.
Protein and Fat Powerhouses
Atkins Endulge Candies and Anytime Snacks
Atkins is a brand synonymous with low-carb eating, and their products are readily available at Walgreens.
- Atkins Endulge Candies Chocolate Peanut: These candies offer a sweet treat without the carb overload.
- Atkins Anytime Snacks Protein Cookies Chocolate Chip: These cookies provide a convenient and satisfying snack with a good balance of protein and fat.
Nuts and Nut Butters
Nuts are a keto dieter's best friend, offering healthy fats and minimal carbs.
- Almonds: A handful of almonds is a simple and effective snack. They are low in net carbs and high in fat, making them ideal for a quick bite.
- Macadamia Nuts: As mentioned in the provided information, macadamia nuts are an excellent option due to their high fat content. Look for Nice! Premium Macadamia Nuts, boasting 23g of fat, 2g of protein, and 2g of carbs per serving.
- Almond Butter: Traditional almond butter is a great choice.
- SunButter: For a change, consider SunButter, a sunflower seed butter with a distinct taste, 7 grams of protein per serving, and less sugar than many nut butters.
Cheese and Dairy
Dairy can be tricky on keto due to lactose (milk sugar), but some options are suitable in moderation.
- String Cheese: A classic on-the-go snack with 6g of fat, 7g of protein, and 0g of carbs.
- Plain Greek Yogurt: Opt for plain Greek yogurt, which is thick, creamy, and contains only about 4 grams of naturally occurring milk sugars. Enhance the flavor with cinnamon or a drizzle of olive oil for added fat.
- Moon Cheese: This snack provides the crunch of a chip with the nutrition of cheese. It's high in protein, all-natural, low-carb, gluten-free, keto-friendly, and a good source of calcium.
Convenient Protein Packs
- P3 Portable Protein Packs: These packs from Oscar Mayer offer a combination of protein and healthy fats. They typically contain around 14g of fat, 12g of protein, and 3g of net carbs.
Seafood
- King Oscar Sardines in Olive Oil: Sardines are a nutritional powerhouse, offering zero carbs and plenty of protein and heart-healthy fats. They are shelf-stable and require no refrigeration until opened.
Jerky and Meat Snacks
- Nice! Premium Bacon Jerky: A savory option with a good protein content and only 1 gram of carbs per serving, though the protein content is slightly higher than the fat content.
- Goya Pork Rinds: A crunchy and satisfying snack with 5g of fat, 8g of protein, and 0g of carbs per serving.
Keto-Friendly Meal Replacements and Drinks
- KetoLogic® KetoMeal®: A convenient on-the-go keto meal replacement option.
- Silk PureAlmond Milk Unsweetened Vanilla: A low-carb, low-sugar beverage with 2.5g of fat, 1g of protein, and 1g of carbs per serving. It's also a good source of vitamin E and calcium.
Other Considerations
- Atkins Harvest Bars: These bars offer a tasty alternative to granola bars, which are typically high in carbs and sugar. Atkins Harvest bars have only 4 net carbs per bar and pack 9 grams of fiber.
- Oscar Mayer Classic Hotdog Wieners: While not ideal as a standalone snack, hotdogs can be a keto-friendly option for barbecues or camping trips.
- Wraps: Look for low-carb wraps in the refrigerated section. These can be filled with keto-friendly ingredients for a quick and easy meal.
Items to Avoid
- Flavored Yogurts: Most flavored yogurts are high in sugar.
- Granola Bars: Most granola bars are too high in carbs and sugar to be keto-friendly.
- Sugary Drinks: Be cautious of sugary drinks, as they can quickly derail your keto diet.
Tips for Keto Shopping at Walgreens
- Read Labels Carefully: Always check the nutrition labels for net carbs, sugar content, and fat content.
- Focus on Whole Foods: Prioritize whole, unprocessed foods like nuts, seeds, and cheese.
- Plan Ahead: Before heading to Walgreens, make a list of keto-friendly options to help you stay focused.
- Look for Keto-Specific Products: Many brands now offer products specifically formulated for the keto diet.
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