Low Carb Grocery List

Low Calorie Vegetables
(5g carbohydrate per ½ cup cooked or 1 cup raw)

Artichoke Hearts
Asparagus
Beans (green, wax, Italian) Beets
Broccoli
Brussels sprouts
Cabbage Carrots Cauliflower Celery Cucumber

Eggplant
Green Onions
Greens Kohlrabi Leeks
Mixed Vegetables (no corn or peas)
Mushrooms
Okra
Pea Pods
Peppers

Radishes
Salad Greens
Sauerkraut
Spinach
Summer Squash
Tomato
Turnip
Water Chestnuts
Zucchini

Meat / Protein
(0g carbohydrate and 7g protein per ounce)

Very Lean (0‐1 gm fat/ounce) Chicken/turkey (white meat, no skin) White fish
Tuna, fresh or canned in water Shellfish (shrimp, crab, lobster, etc.) Duck (no skin), venison, buffalo
Low fat cottage cheese, fat free cheese
Processed meat with 1 gm of fat/ounce Beans, peas, and lentils (also 1 carb choice) Egg whites or egg substitute

Lean (3 gms fat fat/ounce) Chicken/turkey (dark meat) Salmon, catfish, sardines Tuna canned in oil, drained Oysters, herring
Goose (no skin), rabbit Parmesan cheese Cottage Cheese
Lean processed meat Lean pork, ham Lamb roast or chop

Medium/High (5‐8 gms fat/oz) Chicken (dark meat w/skin) Fried fish
Most beef
Pork chop, cutlet Mozzarella/ Ricotta Processed meat Peanut butter
All regular cheese
Al regular sausage

Fat (0 gms carbohydrate, 5gms fat per serving)

Monounsaturated
1 tsp. Canola, Olive, or Peanut oil
Olives (8 black or 10 green)
1 oz Avocado
6 Almonds, Cashews, or
Hazelnuts
10 Peanuts or Pistachios
4 Macadamia Nuts or Pecan
Halves
½ Tbsp Peanut, Almond, or
Cashew Butter

Polyunsaturated
1 tsp Corn, Vegetable, Flax Seed or Soybean oil
1 tsp Soft Margarine
1 Tbsp flax, pumpkin, sunflower, or sesame seeds
4 walnut halves
1 tsp regular mayonnaise
1 Tbsp salad dressing
2 tsp Miracle Whip
1 Tbsp Pine Nuts

Saturated
1 slice bacon
1 tsp butter
2 Tbsp chitterlings
2 Tbsp coconut
1 Tbsp coconut milk
2 Tbsp half and half
1 Tbsp cream cheese
1 ½ Tbsp reduced fat cream cheese
2 Tbsp sour cream