Low-carb grocery list

Low-carb grocery list

 
Weekly low-carb basics. Pick and chose your family’s favorites!

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

33 comments

  1. Eunice
    question about grapefruit. I have grapefruit tree, but I thought that grapefruit was not allowed on LCHF diet as it has 20 or more carbs and fruit sugars? I personally LOVE plain grapefruit but have avoided it since starting LCHF. because it is listed under the tart fruit, is it ok to have?
  2. Tracey-ann
    Eunice

    Grapefruit is allowed. See the list below

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

  3. Tharine
    I don't see almonds... ?
    Reply: #6
  4. Caje
    that did not explain to Eunice WHY grapefruits are on the list for low carb.
    I too thought citrus fruits IE: oranges, grapefruit, many melons were high carb.
    you need to be more informative AS TO WHY IT IS LOW CARB, not just say " LOOK AT THE LIST"
    Reply: #7
  5. Gary
    I agree with Caje, you have to tell us why grapefruit is on the low carb list when it is in fact so high in carbs.
  6. Rosi
    It says other tree nuts on the list ;-)
  7. incog99
    I just follow the list. I don't need to know why. It works.
  8. Specs
    I am wondering about pumpkins. Seems to be suitable for our meals. Right?
  9. Claudia
    Whether you can eat grapefruit depends on how many carbs you're eating a day. Half a grapefruit has 11g net carbs, so it's not something someone on a strict low-carb (no more than 20g net carbs a day) can really indulge in that often. That goes across the board: If you're doing strict low-carb, look up the net carbs of all the items on the above grocery list and plan accordingly.
  10. Sandra
    Although I eat plenty of vegetables and drink water, this lifestyle makes me very constipated. Does this happen to anyone else?
    Replies: #28, #33, #34
  11. Mike
    Sandra, there is a page on the site that can help you :)
    https://www.dietdoctor.com/low-carb/side-effects#constipation
  12. 1 comment removed
  13. Evelia Sowash
    My solution to constipation is kombucha tea. It is a fermented beverage of black tea and sugar. Found the recipe on the internet and we brew our own at home. Have it for breakfast, lunch or snack. The caffeine will give you a bit of boost. I get a little warm all over so it helps in the winter. There is very little sugar left after the bacteria and yeast have consumed it. I just want to say, I notice that it helps my digestion like clock work. Do your research first as you should with any advice.
  14. Kay
    Grapefruit can be a reasonable choice depending on your carb tolerance (if you're aiming for 20 carbs per day, you likely won't have room for it) and how you use it (a whole fruit as a snack vs. a quarter fruit with lower carb vegetables and fats in a salad).

    No grocery list is going to be able to capture everyone's needs.

  15. Kay
    Also, re: constipation. At 20 net carbs per day I do experience some constipation. (At higher levels, I eat more vegetables and don't tend to experience constipation.) I stir 1 Tbsp. ground psyllium husk (almost no carbs) into 1/2 cup of cold water and drink it to relieve constipation.
  16. Victoria
    I agree with Kay.
    With regards to constipation; I take extra fiber. I will supplement with psyllium husk along with loads of water to help promote a healthy bowl movement.
  17. Peter Biörck Team Diet Doctor
    Tart Fruit is allowed in small amounts. :-)
  18. Patrice
    Magnesium Citrate will help with constipation.
  19. Holly
    This is all I've been eating for past month and have lost a stone in weight and feel so healthy! Extra bonus hair and nails are growing lovely and skin is clear and vibrant. Happy Women :)
  20. Holly
    P.s with constipation I made a lovely carrot and coriander soup, plus other veggies thrown in onions etc... Helped a lot.
  21. Analees
    Hi Holly.
    I am eager to lose as much weight as you. Do you eat the same foods daily or just choosing what you would like from the recipes on the website.

    Analees

  22. Brittany
    What amount of fat of ground beef should we be buying, 80%, 85%, 90% etc? Thank you!
    Reply: #23
  23. Peter Biörck Team Diet Doctor
    Hi Brittany!

    As fat as possible. ;-)

  24. Lindy
    I don't understand the difference between milk and cream. Why are we encouraged to use cream but not milk?
    Reply: #25
  25. Peter Biörck Team Diet Doctor
    Hi Lindy"
    It's more fat in cream. :)

    I don't understand the difference between milk and cream. Why are we encouraged to use cream but not milk?

  26. Karen
    What is a good breakfast cereal?
  27. 1 comment removed
  28. Katy
    Hi Sandra

    This totally happened to me.
    However I have only switched to meat in lunches but only the vegetarian dinners and I'm going regularly every day again.

    I think it is just the meat overload.

  29. TRACY
    I'm in the U.S. When a recipe calls for coconut milk, does that mean the carton in the refrigerated section (Almond Breeze, etc.), or the type in the smaller can?

    How are they different?

    Thanks much!

  30. TRACY
    To be clear, Almond Breeze is a brand of almond milk--but also coconut milk (I think?). I know. Weird.
  31. Jeanmarie
    Real coconut milk is found in cans or, less often, tetra packs (such as the Let's Do Coconut brand). Almond Breeze and other non-dairy milks sometimes include some coconut in them, but they are significantly diluted with various questionable additives (carrageenan, D2 instead of D3, etc). It would be cheaper to buy canned coconut milk and dilute it yourself, if it's too thick, or even buy the "light" coconut milk if you use it for beverages and find that full-fat coconut milk is too rich. Some of the non-dairy milks are a combination of ingredients nowadays. The almond-coconut combination isn't too bad, and, if it's unsweetened, has very few carbs.
  32. kerry
    Are carrots ok? they are below ground.
  33. Kate
    Eating yogurt (with blueberries) has resolved this lifelong problem for me.
  34. Jim
    whole psyllium husks (1tbs twice a day in 8oz water) and Miralax 1 capful mixed into second psyllium husks drink. Do this everyday! I have a history of diverticulitis and Irritable Bowel Syndrome with constipation. This regimen works!
  35. Ruth M Spellman
    I have been on the keto diet for 3 months and have lost 20 lbs and not hungry. No constipation , I go 2 to 3 times a day. It must be the veggies that I eat and enjoy. I eat blueberries and raspberries for snacks plus nuts. I love coffee and drink it all day plus water. This diet is doing great. My family enjoys the dishes I make. I still fix their favorite things once or twice a week but I do not eat them.
    I am 80 years old and feel great and still work.

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