The Ultimate M&S Keto Shopping List

The ketogenic diet relies on high-fat, moderate-protein, and very low-carbohydrate foods to maintain ketosis. Marks & Spencer offers several options that fit this framework, though navigating the aisles requires strategy. This list identifies core products with their net carb counts and £ prices, updated for 2024.

Fresh meat and fish

M&S butchery counters provide quality proteins with transparent sourcing. Their British beef ribeye steak (£7.50 for 300g) contains zero carbs and ample fat when cooked with butter. Skin-on salmon fillets (£5 for 250g) offer omega-3s with 0.3g carbs per serving. For meal prep, the cooked pulled pork (£4.80 for 300g) has 1.2g net carbs per 100g – check labels as some ready-seasoned meats contain sugars.

the keto adaptation timeline varies, but starting with these staples helps maintain nutritional ketosis without excessive planning.

Dairy and eggs

Full-fat dairy dominates this section. The Cornish Cruncher cheddar (£3.20 for 200g) provides 0g carbs alongside 34g fat per 100g. Double cream (300ml for £1.80) works in coffee or sauces at 1.6g carbs per 50ml. Free-range eggs (£2.50 for 6) remain a keto staple at 0.3g carbs each. Avoid flavoured yoghurts; instead, opt for natural Greek yoghurt (£1.60 for 200g) at 4g net carbs per 100g.

Store cupboard essentials

Oils and condiments matter in ketogenic cooking. M&S cold-pressed rapeseed oil (£4 for 500ml) withstands high heat with 0g carbs. Their mayonnaise (£2.30 for 250g) uses sunflower oil and has 0.5g carbs per tablespoon. Almond flour (£3 for 200g) substitutes for baking at 6g net carbs per 100g – far lower than wheat flour. Stock up on chicken bone broth (£2.80 per 500ml carton) for electrolytes.

What this means in practice

A weekly keto shop at M&S for one person costs approximately £45-£60, depending on protein choices. Autumn and winter make this easier with seasonal game like venison (£6 for 300g) appearing in stores. The NHS recommends consulting a GP before starting any very low-carb diet, particularly for those with existing health conditions.

Key savings: buying whole cuts like lamb leg (£8/kg) and portioning at home reduces costs compared to pre-packed meats. Frozen spinach (£1.20 for 300g) offers the same nutrients as fresh at half the price.

Snacks and treats

M&S deli counters provide olives (£2 for 200g) at 1g net carbs per serving. Pork scratchings (£1.50 per bag) offer crunch with zero carbs. For chocolate cravings, the 85% dark chocolate bar (£2) contains 8g net carbs per half bar – portion control matters. Their sea salt almonds (£3 for 200g) have 5g net carbs per 30g handful.

common keto electrolyte mistakes often stem from overlooking mineral-rich foods like these.

The bottom line

M&S delivers quality ingredients suitable for a ketogenic diet, though label checking remains essential. Their protein sourcing and lack of hidden additives justify the premium over budget supermarkets. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

Educational only — not medical advice. This article is for general information. Speak to your GP before changing your diet, especially if you have type 1 or type 2 diabetes, kidney or liver disease, are pregnant or breastfeeding, or take medication for blood pressure, cholesterol, or blood glucose.

References

Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
Hyde PN, Sapper TN, Crabtree CD, et al. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. https://doi.org/10.1172/jci.insight.128308