About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Grocery Haul And A Week Of Keto Meals

Grocery Haul for Keto Diet by The Nourished Caveman 01

What and why of a Ketogenic diet?

Finally a new post, and so many news!

I have been super, extra busy as I have been helping a colleague at work with her first Ketogenic Diet weight loss group.  I have been meaning to study this diet in-depth for quite a while, and did not get around to doing it, so as I am home alone for 3 weeks, I decided this is the perfect time to try it myself. I will be leading my own local group next so I want to know everything there is about it!

There is no better learning tool than being your own guinea pig!

First of all what is a Ketogenic diet?

It is a high fat, moderate protein and controlled low carbohydrate diet that forces the body to burn fat instead of carbs to create energy.

This diet will get to your fat reserves in the body and burn them away.

It is also a therapeutic diet used to control epilepsy and neurological problems. New research shows it could prevent Alzheimer! (1)

The program we are using is designed for doctors and nutritionists to give to patients that are pre-diabetic and need to reverse the condition and lose weight in the process. It is an awesome program, very well designed and with plenty of resources, and a whole support team behind it.

I am not pre-diabetic, although in this first week of diet I had to measure my blood glucose levels multiple times a day and I found them higher than they should be.  I decided to keep doing the diet for another 2 weeks and keep monitoring the glucose levels to see what happens.  The doc I work for is keeping an eye on me too!

My goal is to lose 10 pounds and lower my blood sugar.  After the winter and many dinner parties, I am ready for a new bikini body!

 A Keto week of recipes.

The Keto program offers recipes to help guide the patients through the diet, but OF COURSE I have to create my own recipes: better tasting and more nutritious!

This week I decided to share my grocery haul and then a week of meals with you, so you can see the many benefits of the diet!

3 great things about the Keto diet I already learned:

  1. I spent a loss let money on the groceries
  2. Most meals are very easy to prepare, so less time spent for food
  3. You can eat all fresh seasonal and local, the only imported ingredient you need is coconut oil!
  4. You are NOT hungry! (after the first 2/3 days for sure not!!)



This week’s groceries (for one person)

Carbs: (all from the farmers market)

  • 1 head of lettuce
  • 1 bunch kale
  • 1 bunch new onions
  • 1 bunch cardoons
  • 1 bunch asparagus
  • 1 bunch carrots
  • 3 large avocados

Proteins (90% local meat)

  • 1 bag beef marrow bones (Chaffin Family Orchards)
  • 1 packet of gizzards (Wookey Ranch)
  • 1 packet of chicken livers (Wookey Ranch)
  • 1 packet mutton chops (Wookey Ranch)
  • 1 can of sardines

The total cost for these groceries was $38.50

I also had a few goose and duck eggs,celery, a small jar of Passata di Pomodoro (tomato sauce) and the rest of London broil from last night in the fridge from last week that I am planning to use. TOTAL  ESTIMATED COST $50 for the week for one person. This includes every single meal!

Additional supplies:

Every day I will post about what I ate that day with recipes and pictures! At the end of the week I will post a summary in the style of a meal plan!

Could not make it easier for you!


If you want to read last week’s daily posts about my meals on the diet please visit my FB page!

Here are the daily meal plans:


This Ketogenic Diet Plan has a very specific formula in the ratio of carbs to proteins and fats and specific quantities of foods. Results will not be consistent  if the formula is not followed. This recipes are an example of the foods you can be eating on such a diet.

The supervision of a doctor or a nutritionist is highly recommended, especially if you are pre-diabetic or need to lose more than 20 pounds. Blood glucose levels and ketone levels need to be monitored closely and individual health concerns evaluated.

If you are interested in following this Ketogenic Diet program please contact me directly by filling out the Inquiry Form!

Grocery Haul for Keto Diet by The Nourished Caveman 02




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Comments 2

  1. Gail says:

    I’m very glad to find a keto diet/recipe site that isn’t all about cheese.

    • The Nourished Caveman says:

      Great! I have lots of those!! And even dairy containing recipes usually come with a dairy free option!

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