Low Carb Grocery List To Help You Shop

row of vegetables placed on multilayered display fridge

We are presenting a comprehensive low carb grocery shopping list which you could choose to print out (for taking along when you shop weekly or even for posting in conspicuous places around the house (such as the refrigerator etc)). This way, it will be a constant reminder of the best choices you can make for following the low carb lifestyle.

Vegetables

(The fresh vegetables contain less than 5g of carbohydrates in 1 cup of cooked or raw varieties). You could buy fresh, canned or frozen ones provided you note the carb content of each variety.

  1. Artichokes
  2. Eggplant
  3. Radishes
  4. Green onions
  5. Salad greens
  6. Broccoli
  7. Beets
  8. Beans
  9. Brussels’ sprouts
  10. Cauliflower
  11. Cabbage
  12. Carrots
  13. Celery
  14. Cucumber
  15. Spinach
  16. Squash
  17. Tomatoes
  18. Turnip
  19. Peppers
  20. Pea pods
  21. Okra
  22. Mushrooms
  23. Zucchini
  24. Water Chestnuts

Fruits with low carb content

  1. Casaba Melon-1 cup has up to 5g carbs
  2. Watermelon contains 4g carbs in 50g portion
  3. Strawberries- ½ cup sliced strawberries will have approx 6.5g carbs
  4. Cantaloupe- 1/2 cup has approx 6.5g carb
  5. Avocado (same carb content as cantaloupe)
  6. Blackberries (1/2 cup has 7g carbs)
  7. Honeydew melon (1/2 cup has 8g carbs)
  8. Grapefruit- (1/2 grapefruit has 10.5g carbs)
  9. Oranges- (1 medium orange has 15g carbs)
  10. Peaches- 1 medium peach has 14.5g carbs
  11. Cranberries (1 cup fresh cranberries has 6.5g carbs)
  12. Raspberries- ½ cup has 7.5g carbs
  13. Pineapple- ½ cup chunks of pineapples has 11g carbs
  14. Blueberries -1/2 cup has 11g carbs
  15. Apples with skin-medium sized has 25g carbs
  16. Pears (medium sized has 27.6g carbs)
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Meat Protein

(0 g Carbohydrate and 7g protein per ounce)

Very lean meat (0-1g fat per ounce)

  1. Chicken or turkey-white meat without skin including Cornish hen, pheasant, Quail, Ostrich
  2. White fish-flounder, herring, sole, trout, cod, halibut.
  3. Tuna canned
  4. Shellfish-shrimp, crabs, lobster, oysters, squid etc
  5. Duck with no skin
  6. Venison
  7. Buffalo
  8. Processed meat with 1g fat per ounce
  9. Eggs or egg substitutes. You can use eggs in any style like devilled, boiled, poached etc

Lean (3g fat per ounce)

  1. Chicken turkey-dark meat
  2. Salmon, catfish, sardines
  3. Tuna canned in oil
  4. Oysters and herrings
  5. Goose without skin
  6. Rabbit
  7. Lean processed meat
  8. Lean pork
  9. Lamb roast or chops

Medium-high fat (5-8g of fat per ounce)

  1. Chicken dark meat with skin
  2. Fried fish
  3. Most beef varieties
  4. Pork Chops, cutlets
  5. Processed meat

Other Protein and dairy

  1. Very lean-Beans, peas, lentils
  2. Lean- Cottage cheese, parmesan cheese
  3. Medium- mozzarella, Ricotta, Peanut butter
  4. Heavy cream
  5. Almond milk,
  6. Coconut milk
  7. Hazelnut milk
  8. Butter
  9. Cream cheese
  10. Greek Yogurt- read the carbohydrate content-it should be less than 7g per serving
  11. Blue cheese (contains 0.4g of carbs per ounce)
  12. Cow, sheep and goat cheese (0.3 g/ounce of net carbs)
  13. Swiss cheese contains maximum carb of 1g per ounce

Herbs and Spices

Always choose ones without added sugar.

  1. Basil
  2. Cayenne pepper
  3. Cilantro
  4. Dill
  5. Garlic (1 clove has 0.9g carb)
  6. Ginger (1 tbsp sliced has 0.8g carb)
  7. Oregano
  8. Pepper
  9. Rosemary
  10. Sage
  11. Tarragon
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Fats, nuts, seeds and oils

Most of these do not contain carbs at all. Make sure to never reach very high temperatures and only use olive oil for sautéing or dressing purposes. Never use walnut or other nut oils for cooking but only as dressing for salads.

  1. Butter
  2. Bacon
  3. Coconut and coconut milk
  4. Cream cheese and sour cream
  5. Mayonnaise without sugar
  6. Olive oil
  7. Vegetable oils like Canola oil, walnut oil, Soybean oil, Sesame oil, Grapeseed oil, and Sunflower and safflower oils.
  8. Nuts and seeds like Almonds, walnuts, pecans and macadamia nuts are great for snacking. Sunflower seeds, pumpkin and sesame seeds are also allowed.

Sugar substitutes

Splenda®or Stevia® 1 packet has 1g carbs

Beverages

  1. Clear broths without sugars
  2. Decaf tea and coffee
  3. Herbal tea without barley and sugar
  4. Water-Spring or mineral water
  5. Unflavored soy and almond milk

Baking and cooking on low carb

  1. Use almond meal or other nut flours instead of regular white flour
  2. Use whey protein powder
  3. Replace sugar with Splenda or artificial sweeteners
  4. Use extracts without sugar (vanilla, lemon almond etc)
  5. Use peanut oil and coconut oil for cooking and baking
  6. Use unsweetened cocoa powder
  7. Use crushed pork rinds instead of bread crumbs

We hope this list will help you stock up your kitchen so that you are well on your way to following the low carb ketogenic diet.