Low-carb grocery list

 

A low-carb grocery list is built around a few simple departments: protein, non-starchy vegetables, natural fats, full-fat dairy, nuts and seeds, and a little low-sugar fruit, while leaving out sugar, bread, pasta, rice, and starchy foods. In practice that means meat, poultry, fish, seafood, and eggs, which have almost no carbs; colorful above-ground vegetables like leafy greens, broccoli, cauliflower, zucchini, and peppers; natural fats such as olive oil, butter, and avocado; full-fat dairy like cheese, cream, and plain yogurt; nuts and seeds; and berries for something sweet. Shopping this way keeps your carbs low without counting every gram, and it is an easy, satisfying way to eat for weight loss¹ and steadier blood sugar. Below is a weekly low-carb shopping list by category, so pick and choose your family’s favorites and fill your cart.

Colorful veggies

Greens, peppers, avocados, carrots, cucumbers, celery, jicama, tomatoes, green beans, asparagus, squash, onions, broccoli, cauliflower, spinach, cabbage, artichokes, Brussels sprouts, and mushrooms. Plus anything else you like that grows above the ground!

Tart fruit

Blueberries, raspberries, blackberries and strawberries. Grapefruit, lemons, and limes.

Meat, fish, and seafood

Ground beef, beef, chicken, lamb, pork (including sausage and bacon), and veal. Fatty fish, white fish, and seafood. Canned salmon, sardines, tuna, and anchovies. Deli nitrate-free ham, roast beef, pastrami, salami/ pepperoni, turkey, and chicken. Prepared tuna salad, chicken salad, and egg salad.

Full-fat dairy

Butter, full fat cheeses, whole fat Greek yogurt (plain), sour cream, crème fraîche, cream cheese, cottage cheese and heavy cream. Whole milk for kids. Eggs.

Other natural fats

Olive oil, coconut oil, avocado oil, and nut oils. Lard, tallow, schmaltz (chicken fat), and duck fat.

Low-carb extras

Macadamia nuts, Brazil nuts, walnuts and pecans. Peanuts, other tree nuts, and nut butters. Olives. Beef jerky (low-sugar only). Coconut butter and coconut milk. Dark chocolate (>70%). Coffee and tea.

More

Living low carb in a high carb world Low carb for beginners