This is the shopping list we hand every new customer. It's built around what you can actually find at a Cape Town butcher or order cold-chain from The Carni.
Week 1 essentials (R950-R1,200)
2kg beef mince - your everyday protein workhorse. Pan-fry, slow-cook or portion raw.
1kg boerewors - braai on Sunday, slice the rest cold for gym-bag snacks.
1kg chicken thighs - bone-in, skin-on. Cheaper than fillets and more forgiving.
500g beef liver - pan-fry with onions in beef fat. Two servings covers a week's micronutrients.
250g biltong - the perfect desk snack. Pair with a hard-boiled egg.
500g beef fat (suet) - render it down for cooking. Replaces olive oil entirely.
Optional upgrades
Heart, kidney, marrow bones - if your butcher stocks them. They're cheap and nutrient-dense.
Eggs - free-range eggs from any supermarket fit perfectly.
Salt - real salt. Flake or coarse. Carnivores salt to taste.
Sparkling water - if you miss the ritual of drinking something with bubbles.
Supplements to consider (R300-R600 extra)
Creatine monohydrate (5g/day) - the single most studied sports supplement.
Electrolyte blend - prevents the keto flu most people feel in week 2.
Skip everything else for the first month.