Keto Shopping and Supplement Guide

Keto Shopping Guide

NEW! Searchable Shopping Index! Go HERE to use it.

Recipe Index of All our Books:

Want a searchable list of all our recipes including macros? Just go HERE to get the file.


Pantry and Supplement List

I often get asked where I get certain products. And you may have seen me mention this before, but we do not have advertisements on my blog. I get approached all the time to have advertisements on my website and I get offered thousands of dollars a month for it, but you know what? I tried it for a few days and I was horrified to see “healthy” chips and things that I would never recommend for people to eat. I found it so intrusive and it covered up the message I want you to leave my website with.

I ADORE that I now can fast forward commercials on the tv shows I record because right before bed I swear they always show foods like pizza and even though I wasn’t hungry, I wanted pizza after I saw it. I don’t want you to see temping junk food on my website. I want my website to be a safe place to be educated and encouraged on your ketogenic lifestyle. Not tempted by junk. Check out this video walk through of my pantry!

Also, I only list things I approve of. I don’t support things like the monthly delivery boxes, etc since they often have junk ingredients, flax, etc.

Why am I expressing this? Instead of doing advertisements, Craig and I researched and found healthy foods and products to keep you in ketosis and heal your body from the inside out. Every company we endorse (such as ButcherBox, RealGood Pizza, BeautyCounter) are companies that really care about your health and not only that, they are super kind business owners that we love to support!

I get most of our specialty ingredients and even our grass fed meats and fresh seafood online not only because it is more convenient but many times it costs less than the local grocery store! And it is delivered to your door!

We have done a lot of research to find the best products that don’t have any junk added and are quality ingredients so you don’t have to be a detective like we are. You can buy from our list and know that they have good ingredients.

Craig and I also included many of the kitchen tools we use and love. We even included the beauty and skin products we use since you know what you put on your skin is just as important as what you put in your mouth.




We get a lot of questions about what are the best brands and forms of supplements. This is a complete list of all the supplements we use for different conditions. Brands of Supplements


CLICK HERE (pdf) to get the supplement list.


Need help knowing what supplements to take for different conditions we have detailed supplement plans HERE.


Pantry, Food and Other Products

We know that busy families can find challenges in getting all the items needed to prepare your meal at home during busy weeks. So we love finding great quality ingredients that are delivered to your home cutting out lots of time spent going to stores and waiting in checkout lines.

Proteins and Meats

Grass Fed Beef, Poultry and Pork:

Butcherbox makes top quality grass fed meats delivered each month to your door at prices that are less than many grocery
stores! This monthly deliver keeps you stock with top quality proteins.

If you’re an existing ButcherBox member I’ve got deals for you too.  Skip the stores with all the temptations and get quality food mailed to your front door! 
Click HEREbchrbox.co/mariamember to access member deals and specials. You’ll find exclusive and limited time offers as well as new product launches like ground bison, seafood sampler, cast-iron favorites, their legendary bacon blast (10 packs of bacon for just $5/pack), and so much more.

CLICK HERE to check it out!


CRENSHAW MEATS has the BEST tasting meat! Support a small family farm with the most delicious DRY AGED meats! I order their boxes for my friends and family as gifts for their birthdays and holidays! Food is the gift that keeps on giving!

Click HERE to check them out! 

No Sugar Bacon, Sausage and more!

Petersons Natural Farms makes the best now sugar bacon, sausages, breakfast sausage patties and much more. It is so hard to find bacon and sausage without any sugar added. Peterson’s is our go to for all our bacon and cured meats.

CLICK HERE to get an amazing bundle deal.

CLICK HERE to shop all their products.

Organic Wild Game and Organ Meats

Wild Parcel makes top quality grass wild game (boar, bison, elk, etc) and organic chicken wings, organ meats and bones for broth.

CLICK HERE to check out their options!


Grass Fed Meats, Organ meats, Cured Meats

Another great option for more variety is US Meats. We LOVE their HUGE tomahawk ribeye steak! They have grass fed and grass finished meats but also have a large variety of foods that are NO SUGAR like bologna, sausages, brats, hot dogs, several types of liver and more. We love getting lots of their items for our boys.

CLICK HERE to check out their options!


Fresh Fish and Seafood

Sizzlefish is another service shipping fresh fish and seafood to your door! Top quality sources of omega-3s. I LOVE their Halibut! I eat it almost daily!

Use coupon code: maria10 for 10% off!! CLICK HERE to get started.


Fresh Crab

Cameron’s is a great source for fresh crab! Shipped overnight to ensure freshness.

Use code Maria10 for $10 off!! CLICK HERE to get some fresh crab.

Grass Fed Beef in Canada!

You can’t get Butcherbox delivered to Canada, but you can get Farm 2 Fork! Get premium meat and seafood delivered straight to your door! Use coupon code: MARIA10off to get $10 off your order and free shipping on orders over $249!

CLICK HERE to stock up.


Pre-Packed Foods and Meals

Keto Pizza

That’s right, you can get keto frozen pizzas from Real Good Foods! These are great for when you are in a pinch and need something quick that has a good amount of protein and very little carbs.They even make breakfast pizzas! CLICK HERE to stock up!


Keto Enchiladas

Real Good Foods also makes Enchiladas with the chicken and Parmesan tortilla! They taste great! CLICK HERE to stock up!


Cauliflower crust Pizza crust

These cauliflower crust pizza dough’s and wraps are great for many uses, including sandwiches or even as tortillas.

CLICK HERE to order.

Frozen Keto Meals

If you have a busy life like my family does, having some frozen meals in the freezer that you can use in a pinch to feed your family while staying healthy is a blessing. These keto meals are really great and you can get them delivered to your door!

Eat To Evolve (frozen keto meals): 10% off your first order with code “MARIA”

CLICK HERE to order.

Snacks and Other Items

Carnivore Crisps

Want a tasty, crispy snack that is just two ingredients, animal protein and salt?  Carnivore crisps are great. Our boys love them.

CLICK HERE to stock up!


Keto Cookies and Brownies

Yes, you can even get Keto Cookies! Many great flavors all without any grains or sugars.

CLICK HERE to get some!

Pili Nuts

Pili Nuts are a great snack option. They are the lowest carb nut and have a great buttery flavor. Also available in different flavors. Use Coupon code: maria10 for 10% off!

CLICK HERE to get some.

Keto Chocolate bars

Yes, you can even have sugar free chocolate! Chocoperfection has only the best ingredients and with no sugar.


CLICK HERE to get some!


I just tried an AMAZING sugar-free chocolate that has no sugar, no inulin fiber and no soy! I made chocolate covered strawberries with it for a simple elegant dessert at Thanksgiving!

Click HERE to check it out!

Beef Jerky

Keto Carne make some great sugar free beef jerky.

Use coupon code MARIA10 for 10% off! CLICK HERE to get some.

Beef Jerky and Graze Bars

Mission Meats makes great grass fed beef stick and bars.

CLICK HERE to get some.

Beef Sticks

Vermont is a great company that makes beefs stick and other cured meats for on the go.Use coupon: MARIA20

CLICK HERE to get some. Use code MARIA20

Roam Sticks

Pasture-raised heritage pork sticks (bacon snack sticks are amazing).

CLICK HERE to stock up!

Biltong Jerky

Biltong is like beef jerky, just better! It is more tender and flavorful. We love Brooklyn Biltong. Clean ingredients and great flavors!

CLICK HERE to stock up!

Pantry Items


It makes a great gift! 

Click HERE to check out my Olive Oil of the Month Club!

Kasandrinos Olive Oil

A quality olive oil can make all the difference in flavor of a dish. These oils are the top quality.

CLICK HERE to buy.

Bone Broth

Kettle and Fire make amazing bone broths. This is real bone broth made with grass fed ingredients. Top quality real bone broth in a box!

CLICK HERE to stock up and SAVE $10 off your order.

Protein Powder

I love Jay Robb protein powder not only because it has the best quality ingredients but it has no sugar added. I use it in all my recipes.

USE CODE: MARIA20 for 20% off! 

CLICK HERE to stock up on egg white protein.

CLICK HERE to stock up on whey protein.



Primal Kitchen Mayo and Dressings

Mayo and salad dressings almost always have vegetable or soybean oils that you want to avoid. Primal Kitchen has a line of awesome ones that taste great!

USE COUPON CODE: MARIA10 for 10% off!

CLICK HERE to stock up.

Nut Flours

Nut flours are a great replacement for traditional flours. I like almond and sunflower seed flours from nuts.com.

CLICK HERE to stock up.

Coconut oil and Flour Coconut flour

Coconut oil and Flour Coconut flour is another great baking alternative that I use in recipes. And coconut oil is a wonderful general purpose oil for cooking, frying, lotions, and much more. Healthy Traditions makes some of the best quality of both.

CLICK HERE to get coconut flour.

CLICK HERE to get coconut oil.

Tomato Puree

I LOVE this tomato puree. First of all it is top quality and even tested to by glycosphate free (no roundup, a problem with most tomatoes). Second, it is super flexible and makes a great base for sauces, Italian, Mexican, ketchup and more.

Click HERE to find organic tomato puree!

CLICK HERE to find tomato puree WITH basil!



A quality MCT oil is great for making sauces and dressings.

CLICK HERE to buy.

Nuts and Nut Butters

Legendary Foods makes some awesome nuts and nut butters. The Pecan Pie Almond Nut Butter is amazing! NOW even PopTarts!

CLICK HERE to buy.

Fish Sauce

Fish sauce is great for adding that “umami” flavor. CLICK HERE for why I like adding it to dishes. Be aware that some fish sauce has sugar!

CLICK HERE to buy the fish sauce I like.

Brown Butter

I love brown butter! Adds such amazing flavor to everything you make with it. But it can take time to make and not over cook. Black and Bolyard now have brown butter you can buy!

CLICK HERE to buy. 


Collagen (major source of glycine) can be beneficial for everyone. It can help keep skin flexible and reducing skin aging, it can promote joint health and much more. It is even one of the best pre-biotics for feeding your gut flora! They also make collagen too!

CLICK HERE to buy. Use coupon code: MARIAMINDBODY for 5% off!

Sugar Free Ketchup and BBQ Sauce

AlternaSweets makes some amazing ketchups.

CLICK HERE to buy. Use coupon code: Maria for 5% off!


LMNT Electrolytes

Getting enough electrolytes is one of the most important things when going keto. But most have sugar or other junk and don’t use
enough sodium for keto. LMNT is the perfect combination and tastes great! CLICK HERE to stock up!

Redmond Real Salt

Getting enough salt is so important with a keto or carnivore lifestyle. Redmond Real salt is a sea salt from ancient seas so there is no worry about micro-plastics or other issues with sea salts.

CLICK HERE to stock up and use code MARIA15 for 15% off!


Trace Minerals

Naturally harvested from the waters of the Southern Australian coast, Aussie Trace Minerals is a pure IONIC trace mineral solution derived from 100% solar concentrated and sodium reduced ocean water. In addition to being very high in absorbable Magnesium, it also contains 73 other minerals and electrolytes, making it a complete and balanced formula.

Add to water, morning protein shake, greens drink, or other beverages to increase ones electrolyte levels.

Use Coupon code: maria10 for 10% off!

CLICK HERE to get some in the US.
CLICK HERE to get some if in Canada.



Pancake Syrup

This Allulose based syrup tastes great!

CLICK HERE to try it out!

KETO Honey

Need a sugar free replacement for honey? Check out this Allulose based one that tastes great!

Click HERE to check it out!



Lankanto makes a great line of sweeteners using monk fruit (a great natural sweetener).

CLICK HERE to stock up.


Swerve is another favorite sweetener of our. It is really versatile and I use the Confectioners in almost everything I make.

CLICK HERE to stock up.

Stevia Glycerite

Stevia glycerite is the non-bitter stevia I like to use in my recipes.

CLICK HERE for the one I use.


Allulose is an all new sweetener that taste exactly like sugar, bakes and caramelizes like sugar and doesn’t make ice cream get hard in the freezer.

CLICK HERE to get some!


Drink Mixes

Everly makes a wonderful line of drink mixes for enhancing your water without any sugar. Lots of great flavors including Pomegranate Berry, Fruit Punch, Mango, Lemonade and more.

Use coupon code: maria15 for 15% off your first order! CLICK HERE to stock up.

Citric Acid

Helps give that cola punch and taste. I use it to make my SOUR PATCH kids candy!

Get it HERE.


Soda Streamer

Make your own sodas without artificial sweetener or food dyes!

Get it HERE.

Beauty Products


What we put on our skin can be just as important as what we put in our mouths. Beautycounter has a great line of cosmetics, shampoos, sunscreens and more that are chemical free.

CLICK HERE to stock up!

Click HERE Become a part of my successful Beautycounter team!


I get asked daily on how I get my curls so perfect! Honestly, I do not wash my hair very often! I use this Organic Leave-In conditioner after I rinse my hair and I use these Organic Curly Hair products:



Organic Squid Ink Hair Color. Click HERE


Primal Derma is all natural animal products for healthy skin.

Click HERE to try them.

Essential Oils

doTERRA makes some amazing essential oils. Essential oils are great for a wide range of uses. Just in a diffuser to freshen the air in your home. Or for therapeutic uses of pain, acne, etc. You can even use them on Dryer Balls to freshen laundry without any chemicals!

CLICK HERE to check them out.

Click HERE to find the Dryer Balls we use!



Charcoal Toothpaste

(naturally whitening toothpaste): CLICK HERE to get it

Special Equipment:

Stand Mixer

Great for making keto bread and much more. I use mine everyday.

CLICK HERE for the one I like.

Smart Oven

I never had a smart oven and didn’t think I would use it that much, until I bought one! I use it all the time! It is great for heating leftovers, making pizzas, bacon, wings, etc. And you don’t heat up the whole house in summer (like turning the oven on). They have tons of great features and the one I have even has an air bake option!

CLICK HERE for the one I have.

Ice Cream Maker

There is nothing like making your own homemade keto ice cream! So creamy and rich! I use mine all the time.

CLICK HERE for a great cheap option.

Instant Pot

Instant Pots are great multi use tools. They can really speed up recipes with their pressure cooking modes. You can make a recipes 2 to 6 times faster!

CLICK HERE for the one I have.

Slow Cooker

Slow cookers are great tools for busy families!

You can prep a meal the night before in the slow cooker shell and put in the fridge. Then in the morning just plop the shell into the slow cooker and turn on. When you get home you have a hot meal ready for dinner!

CLICK HERE for the 6 quart one I love.

Click HERE for the 8 quart one I love! 



A quality blender can make all the difference in shakes or dressings. Especially for my pudding with hard boiled eggs!

CLICK HERE for the Blendtec blender I use.

CLICK HERE for the Vitamix

Food Processor

A good food processor is not only inexpensive but can come in very handy.

CLICK HERE for the one I love!

CLICK HERE for the one I use for small jobs.

Immersion Blender

I didn’t think I wanted or needed an Immersion Blender but it was gifted to me and now I LOVE it!

An immersion blender is super handy for making mayo, salad dressings and soups!

CLICK HERE to get the one I love.

Click HERE to find the one I have at the Keto Condo! 


A smoker is such a terrific addition to any home for making ribs, salmon, chicken or anything you want to add the wonderful smoky flavor to meat, fish, cheese, eggs (yes, I made smoked deviled eggs!), nuts and salt.

CLICK HERE for the one we LOVE and use.

CLICK HERE for the smaller version.

Cinder Smart Grill

I love to sous vide but the bags, water bath and mess can be frustrating. Now you can get the perfectly cooked temperature of a sous vide in a grill! No bags and no mess and cooked perfect every time.

CLICK HERE to get it. Use Code: KETOADAPTED for $50 off!

Veggie Spiralizer (make zoodles)

Spiral cutting zucchini is a great way to mimic noodles in a pasta dish.

CLICK HERE for the one I love.

Ketone Tester

Testing your blood ketones is usually an expensive affair. Costing $4 a strip or more. Now there is a new option that is only $1 a strip!

CLICK HERE to get it!

Whipped Cream CANISTER

These are great for making your own sugar free whipped topping. Our boys love it!

CLICK HERE to get it.


Specialty Items

Grounding Mat

Grounding to the earth has been shown to have many health benefits. The earth has a negative charge and connecting to it can be helpful for overall health. But today in our homes, offices, cars and wearing rubber soled shoes we are never connected to the earth. These pads are great as they connect through your home or office wiring to ground to the earth. Great for under a desk at your computer!

CLICK HERE to buy.

Chili Pad Mattress cooler

We LOVE this mattress pad! We have long talked about how a cooler bedroom can be very helpful for getting better and deeper sleep. This pad can help you stay cool and save of air conditioning costs as you don’t have to make your room as cold. You can set your desired temperature and it cools you right under your covers.

Use these coupon codes for sales on all their products!  chilipad25, ooler15, chiliblanket10

CLICK HERE to buy.

Blue Blocking Glasses

Blocking blue light in the evenings is very important for helping you sleep. Blue light stimulatesthe SCN of the brain telling it to not release melatonin, our bodies hormone that makes you drowsy. Today with TV’s, computers, ipads and iphones we have lots of blue light in the evenings that can disrupt sleep. Wearing blue light blocking glasses in the evening helps the body naturally produce melatonin and helps you sleep.

CLICK HERE to buy.


LUFT is 100% hand-crafted in the USA and sourced using local American made components. It also comes with multiple safety certifications. It’s fabric is Okeo-Tex certified, which is one of the highest independent ratings in fabric. It guarantees our mattresses are free of harsh chemicals and carcinogens.

Click HERE to find!


When red light penetrates through the epidermal and dermal skin layers which improves circulation which helps form new capillaries. It also increases collagen production and fibroblasts. Red therapy light improves collagen levels naturally by triggering the body to produce more of its own. It is significant because collagen makes up over 70% of the protein in our skin.

Click HERE to check it out! 

Clearlight Saunas

Sauna is a great way to boost immunity, detox and support overall health. Craig has been using it to help recover and detox from chronic Lyme. And studies have shown it is great for boosting your immunity!

CLICK HERE to get your sauna and use coupon KETO-CLEARLIGHT for $600 off!

Kratom Tea

Kratom is a tea from the coffee plant family. It is a great natural pain killer and helps with mental clarity. Craig has used this to help with his Lyme pain.

Use COUPON CODE: KETO for 15% off! CLICK HERE to buy.


CBD oil has many uses including sleep, chronic pain relief, reduced anxiety and much more. I love the Hemp oil 600 and the capsules!

CLICK HERE to stock up.



This book gives you all the info on what a ketogenic diet is and why it is good for you.

CLICK HERE to buy.

CLICK HERE for the Audio book.

Secrets to Controlling your Weight, Cravings and Mood: Understand the biochemistry of neurotransmitters and how they determine our weight and mood

The solution to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurotransmitters. 1. Serotonin influences appetite. 2. GABA curbs emotional eating 3. Acetylcholine regulates fat storage 4. Dopamine controls metabolism When these brain chemicals are balanced, our bodies are more able to lose those extra pounds.

CLICK HERE to buy.

The Ketogenic Cookbook

Over 150 tasty keto recipes for following a ketogenic lifestyle.

CLICK HERE to buy.

Quick and Easy Ketogenic Cooking (Halle Berry’s favorite!)

Over 170 recipes that are great for busy families. You also get lots of information about this lifestyle and how to stock your pantry.

CLICK HERE to buy.

The 30 Day Ketogenic Cleanse

The 30-Day Ketogenic Cleanse is a guidebook for healing the body from the inside out. Most people attempting a keto diet do it completely wrong. Maria, on the other hand, bases this cleanse on a true, well-formulated ketogenic diet, helping readers reset their metabolism, regain health, lose weight, and tap into increased energy levels.

CLICK HERE to buy.

Keto Comfort Foods

In this book, Maria reassures everyone on the keto diet that it isn’t difficult at all to recreate those favorite foods and meals in healthy ways—you just need to use a little creativity. Maria has compiled 170 of her most soul-warming, happiness-invoking recipes.

CLICK HERE to buy.

Keto Restaurant Favorites

Keto Restaurant Favorites answers the demand for a one-stop cookbook that allows you to easily replicate your favorite restaurant cuisine in your own kitchen. Maria’s recipes masterfully mimic the dishes you love using healthy, readily accessible ingredients.

CLICK HERE to buy.

Keto. The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans

Craig and Maria Emmerich have partnered to write a book that digs deep into the science of ketogenic dieting, explains how dozens of diseases can be cured or controlled through ketogenic dieting, and how ketogenic diets are fueling a new breed of athlete all while making it really easy to understand! And there are even no bake meal plans!

CLICK HERE to order.

Easy Dairy-Free Keto

With over 175 recipes, multiple meal plans catering to many different dietary needs and allergies and including AIP and vegetarian meal plans, Easy Dairy-Free Keto strives to be the book that reaches the entire keto audience and becomes a staple in your keto kitchen.

CLICK HERE to order.

NEW! Protein Sparing Modified Fast Cookbook!

Protein Sparing Modified Fasts (PSMF) are an awesome way to improve and speed up weight loss, break stalls and get faster results. Now we have a whole cookbook explaining what they are, how to do them the right way,48 recipes and 2 weeks of meal plans and grocery lists!

CLICK HERE to order.

Keto Instant Pot

The Instant Pot is one of the hottest cooking tools around these days.With its ability to pressure-cook foods in mere minutes, all in one pot, it is a huge time-saver for busy home cooks. In this book, international bestselling author Maria Emmerich presents more than 160 delicious low-carb, high-fat keto recipes designed to be cooked in an Instant Pot or other multi-cooker.

CLICK HERE to order.

Keto Air Fryer!

The Instant Pot is one of the hottest cooking tools around these days. With its ability to pressure-cook foods in mere minutes, all in one pot, it is a huge time-saver for busy home cooks. In this book, international bestselling author Maria Emmerich presents more than 160 delicious low-carb, high-fat keto recipes designed to be cooked in an Instant Pot or other multi-cooker.

CLICK HERE to order.

Pre-Order (Release in January) The Carnivore Cookbook!

The Instant Pot is one of the hottest cooking tools around these days. With its ability to pressure-cook foods in mere minutes, all in one pot, it is a huge time-saver for busy home cooks. In this book, international bestselling author Maria Emmerich presents more than 160 delicious low-carb, high-fat keto recipes designed to be cooked in an Instant Pot or other multi-cooker.

CLICK HERE to order.

Clothing and Accessories

Keto Clothing

We have a new store with great keto clothing, hoodies, aprons and more. CLICK HERE to get yours.

Beautiful Jewelry!

Guilded Grey Jewelry

This is my favorite jewelry! Tamara makes amazing stuff and has had celebrities wearing her jewelry on the red carpet!! Now you can get it with a huge discount.

CLICK HERE and use code Maria50 for 50% off!! Maria50 for 50% off


Ketone Testers

Ketonix Breath Analyzer

Great for testing breath ketone levels.

CLICK HERE to get it.

Ketone Tester

Testing your blood ketones is usually an expensive affair. Costing $4 a strip or more. Now there is a new option that is only $1 a strip!

CLICK HERE to get it.

Homemade Snow Cones!

Snow Cone Maker

I love this Snow cone machine.  CLICK HERE To get it.

Snow Cone Flavorings

I love adding these stevia flavorings to make snow cones without any sugar.   CLICK HERE to get them.

Adding a Sour Zing to Snow Cones

Citric acid to round out sourness of snow cone.  CLICK HERE to get it.

At Home Blood Test Kits!

EverlyWell Home Blood Test Kits

There are many at home blood tests available. Here are a few of them:
Cholesterol and Lipids
Heavy Metals test
Sleep and stress test
Men’s Health
Women’s Fertility
Peri-menopause test
Women’s health test
Thyroid test
Vitamin D and Inflammation test
And much more.

CLICK HERE to get it.


Not sure which ones to take for your situation? We have complete detailed supplement plans here:

The Most Nutrient-Dense MultiVitamin (organ meat has the most nutrients without anti-nutrients). I love their Thyroid Organ, as well as Beef Organs, Beef Brain (for DHA)!

Click HERE for Ancestral Supplements! (use code MARIATEN for 10% off)

CBD OIL: for sleep, pain, anxiety and so much more!

Magnesium glycinate

Magnesium L-Threonate (magnesium for cognition and memory)

BEST Probiotic that my whole family takes!

l-carnitine: weight loss, energy, moods

l-tyrosine: thyroid health


Kaprex (great natural pain reliever) 

Ultraflora Spectrum

D-HIST (for allergies)

Lipotain: circulation and lower triglycerides 

SAMe (Do not take with antidepressant)

Vitamin B-6

Siberian Ginseng


l-glutamine (for healing gut lining, lower cravings)

Emu Oil (for hormone balance: lowers monthly migraines and helps with sleep issues)

Estrofactors (for hormone balance: lowers monthly migraines and helps with detoxing bad estrogen)

potassium Heath Tip: There are a couple of prescription medicines that you’ve got to be aware of if you
significantly increase your potassium intake, so if you’re on blood pressure medicines, talk to
your doctor before you to take potassium.

Vitamin D Make sure to take WITH FOOD and in the AM. Take 1000iu per 25 pounds you

Vitamin K2

Use THIS K2 if you have existing issues (plaque, stones, etc).




Choline (for memory and cognition)


OsteoVantiv (for joint pain)


Ultra Potent Vitamin C

HCL with Pepsin




SpectraZyme Pan 9X


Fem EstroPlex.




ONLY type of Calcium recommended: Calcium hydroxyapatite


NOTE: For some people l-tryptophan works better. If 5-HTP doesn’t work, try 1 to 5 grams
of L-tryptophan:

GABA: lowers anxiety

Not sure which ones to take for your situation? We have complete detailed supplement plans here!

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Joyce says:

    Thanks both of you for all you do!

    • Maria Emmerich says:


      • Cheryl says:

        Where do I find the supplements you suggest?

      • Paige says:

        Hi Maria!

        I tried commenting on your Ketoned Bodies post but I think the comments are closed already 🙁

        After reading your post I was really excited to try those products as i used to basically live off of lean cuisines before I followed a keto diet and struggled with quick meals when i switched low carb. I went on their website to look at their meals and nutrition info and it seemed too good to be true! Their chicken fried steak meal was only 2 net carbs. I was a bit confused as I have ordered from Keto Fridge before and know they only list carbs, not fiber so I messaged their online chat bot to see if this site was the same.

        Upon further inspection, I noticed that some of the meals that included things like Brussels sprouts and asparagus had a net carb of zero, which made me suspicious as I know that’s not possible. When I notified their customer service rep, they said that those we’re incorrect.

        I naturally asked them if someone could confirm the rest of their nutritional info then as those were wrong and I closely track net carbs – Instead of respecting this they threw their presence for not tracking carbs in my face, instead of respecting what works for me, and took this issue extremly personally, getting really offended and defensive by my request.

        My question for you is – how do you feel about small companies pushing their dietary beliefs on their customers? and do you have any other recommendations for meal companies like this? I was really saddened by the way that they treated me as a potential customer – I understand that mistakes do happen, especially on a new website, but just want to be able to accurately track my macros.

        Thank you! Love your blog!

        • Maria Emmerich says:

          Sorry about that. But I will say that they are revamping things and we have an exciting announcement coming on Monday! 🙂

  • Kim Roberts says:

    Thank you Maria and Craig! Your passion for helping others is contagious! <3

  • Denise says:

    Wish we had that choice where I live. not much variety in grass fed meat. cannot get cream etc either from grass fed.

  • Kris in Alaska says:

    I love living in Alaska… until I try to order something online!! Many of these companies won’t ship to Alaska, even Amazon has certain products they won’t ship here! And it’s usually the smallest things not large like a blender or toaster oven… those can be shipped here!!
    The only way to get around their “no shipping to Alaska” policy is to have it shipped to a family member that I’ll be visiting and bring it home in my luggage! I’ve done it many times before!!
    I appreciate the pdf list that I can download to my phone and shop with while I’m down south next time! Thank you!

  • Elise says:

    Thank you Maria and Craig . I only discovered your site a week ago but have taken a deep dive into the program . All the sudden I love to cook and I love what I’m eating . One area of concern I would love to clear up period is a slow cooker with a lead-free stoneware insert.

  • Margie Kaiser says:

    Maria you and Craig are simple amazing! Thank you for protecting us at your expense. So happy to be a member in this community. I really know i can trust you guys with my food choices.

  • Rhonda says:

    Can you give an example of a day of 80 grams fat, 70 grams protein, 10 carbs for the day – I am having a problem of what foods to eat in the good fat categories – Thank you- Rhonda

    • Maria Emmerich says:

      Animal proteins. Chicken, beef, pork, fish, seafood. Almost all will get you good protein amounts and little to no carbs. Then add a little leafy greens and my dairy free ranch on the side. That plus bacon and eggs for breakfast and you are good. Our site here you can play with recipes and ingredients and it automatically calculates the days macros (at platinum level):

  • Jen says:

    Hi Maria, I don’t live by a Trader Joe’s but I know you like many of the Trader Joe brand products. I looked but couldn’t find a list of items you like specifically from there, do you have one somewhere? I am going to be by a store tomorrow and wanted to shop there. Thanks

    • Maria Emmerich says:

      Mostly just their grass fed hotdogs, proteins, organic veggies. I don’t have a list for that. 🙂

    • Marjorie says:

      I like their cooked pork belly and cooked, sliced grassfed sirloin roast beef, as well as their organic full-fat coconut milk. I sometimes pick up their natural almond butter or sunflower seed spread as well.

  • Amy says:

    Hi Maria, I am looking ahead to my birthday in December and think I want to ask for one of your packages but am not sure which one. Is there a way I could ask your advice on that if I give you a little background? Could I do that here or email? Reading the Ketogenic Cleanse right now! Loving the recipes!

  • Leslee Morton says:

    I have recently purchased two of your books and am on my way to living a keto lifestyle. Do you have any opinion about exogenous ketones? I’ve been taking them as well. They seem to help me stay on track. But I’d like to know your thoughts on them. Thank you!! Leslee

    • Maria Emmerich says:

      They have some good therapudic uses (alzheimers, seizure, cancer) but if weight loss is the goal I wouldn’t recommend them. 🙂

  • Heathe Parsons says:

    Good Afternoon Maria, I have not read your keto adapted, the cleanse and comfort foods. I have been working on removing processed foods and sugars out of my daily routines. For the last 2 weeks I have done well. But I am gaining weight and feel uncomfortable. I know I have had 51 years of bad habits, but thought that maybe I am doing something wrong. I wanted to ask if it is recommended that I do the cleanse first and then go from there. I love your books and the information they provide. I am just learning and am a bit stuck on how to get my system moving to take weight off. Thanks in advance and I look forward to purchasing another book, I believe you have a dairy free book coming out.

  • Betsy Caufield says:

    Hi there Maria!!

    My boyfriend and I switched to the Keto diet for two weeks now and have been using your books as a guide in an effort to lose weight! They are fantastic!! I have already lost ten pounds and he has lost 22! (Jealous that boys drop it faster, but oh well!) We each have hefty weight loss goals- I have about 60 pounds to go and he has about 50. It is so motivating that we both are actually making progress. This is the first diet that I have followed where we can cook together, I don’t feel like I am starving myself, missing out on delicious foods, and I don’t have to take a ton of supplements. Plus, we are saving money!

    Furthermore, I have a two year old niece with tuberous sclerosis (which one side effect was seizures when she was only a few months old, very scary!), and it really hit home when I read that this diet often helped seizures, and why / how.

    Fall is here and is my favorite season- I am really missing my apples (and pumpkin). Are there any keto recipes for apple cider or any other fall favorite recipes such as pies? This may be a crazy question but I figured I would check, since neither of us are looking to undo all the hard work we have put in already. We have the Fast Meals & Comfort Foods Book (BTW- the biscuits and gravy recipe is the BOMB.COM!)

    Thank you for all the work you do! I look forward to hearing from you!

  • Anne T. Hawthorn says:

    Great resource! Wondering if you know of any coconut butter brand that is under 3 g carb per tbs? So far 3 g per is the lowest I can find. I was also thinking about playing with the numbers and seeing if there’s a ratio of dried coconut meat/coconut oil that would get it to 1 g per tbs of the mixture. Otherwise, any ideas about ways to flavor coconut oil to make it more palatable? I keep a stash in my office drawer and I’m trying to figure out some way of flavoring it that doesn’t need refrigeration. Thanks

  • Baerbel Schlatter says:

    I have submitted a request for your newsletters several times-but no luck. I have bought almost all your books. I am wondering why I am being *shunned* lol .