A low carb shopping list is not that hard to put together when you know what to buy. Once you have it figured out, it will become second nature to you as you scoot around the grocery store. An excellent way to start eating low carb with fruits and veggies is to make smoothies.
So, what is considered moderate to low carb? On average, foods that contain up to 5 grams carbohydrate per serving are referred to as low carb. Its worth it to check the lables though especially if you have set a very low overall daily target for your carb consumption. Eggs are the ultimate no-carb food!
Always read the labels to ensure you are getting what you think you are getting. A moderate-carb diet allows you to add limited amounts of corn, al dente pasta, high-fiber bread, and grains such as rice, quinoa, and barley. But if you are going for 20 grams of carbs a day just one serving of those items might lead you to blow through those plans.
Below I’ll lay out what should go on your low carb shopping list when you visit your local grocery store. Further down you’ll find my low carb shopping list for online ordering. After going store to store I’ve found that these items are not always available locally. So if I’m dying to make my own low carb dessert or bread its better to stock up my pantry with flour and sugar substitutes ahead of time rather than running from store to store!
Low Carb Shopping List Essentials
Meats, Poultry, And Fish To Add To Your Low Carb Shopping List – Luckily, you cannot go wrong in this category. Meat contains vitamins and proteins, and most meats do not contain any carbs. Shop for lean cuts of beef, pork, veal, goose, duck, turkey and chicken. Prepare baked or broiled and ditch the fat and skin.
Fish is great for a low carb shopping list because they are high in protein but low in fats and carbs. Shop for salmon, trout, sardines, halibut, and mackerel.
Snacks To Add To Your Low Carb Shopping List – Everyone rejoices when he or she get to eat snacks. Keep in mind, we are not talking cakes, cookies, and candy. Shop for String Cheese to eat with ½ an Apple, Avocado , Greek Yogurt with sliced Cucumbers, sliced Turkey rolled up in Lettuce Leaves, Cottage Cheese with Berries, and Almonds.
Beef Jerky is great ( get the grass-fed variety), Hardboiled eggs with some hot sauce, Mixed Nuts, Kale Chips, Edamame, Hummus with Red Bell Pepper Wedges, and a Tomato to stuff with Tuna. Grab a bag of Pumpkin or Sunflower Seeds to snack on the go.
Fresh Vegetables To Add To Your Low Carb Shopping List – Make a salad with Romaine, Iceberg, Spinach, Arugula, or Kale. Add some Cucumbers, Celery, White Mushrooms, Radishes, Carrots, Sugar Snap Peas, and Beets.
Prepare a stir-fry with roasted Onions, Green, Red, and Yellow Peppers. Create a side dish with Asparagus, Okra, Cauliflower, Cabbage, Broccoli, and Green Beans.
Dairy Products To Add To Your Low Carb Shopping List – Look for Gruyere Cheese, Cottage Cheese, Plain Greek Yogurt, Goat Milk, Brie Cheese, Goat Cheese, Monterey Cheese, Ricotta, Sour Cream, Cream Cheese, Butter, and don’t forget the Cage-Free Eggs.
Fruits To Add To Your Low Carb Shopping List – Essential fruits to shop for include: Raspberries, Strawberries, Honeydew Melons, Grapefruits, Blueberries, Cantaloupe, Peaches, Watermelon, Avocado, Tomatoes, and Blackberries.
Oranges, Papaya, Cranberries, Plums, Clementines, Pineapple, Nectarines, Tangerine, and Persimmon, can also be found on your low carb shopping list. Apples, Pears, and Bananas are a bit higher in carbs so keep your consumption to a minimum or just factor the carbs they contain into it overall daily count.
Grains To Add To Your Low Carb Shopping List – Yes, you should stay away from white flour. Instead, try these flours: Almond Flour, Hazelnut Flour, Coconut Flour, and Peanut Flour. Substitute regular wraps with Low-Carb Wraps; Amaranth as an alternative to regular oats; Shirataki Noodles instead of regular pasta. I get heads of butter lettuce and use that instead of tortillas and wraps multiple times a week.
Drinks To Add To Your Low Carb Shopping List – Obviously, water is essential to your health and you should drink it every day! In case you want something with a bit more flavor, try these: Unsweetened Tea, Unsweetened Soy Milk, Unsweetened Almond Milk, Maple Water, Tomato Juice, Club Soda, Sugar-Free Seltzer Water, and Herbal Tea.
Aisles To Avoid
As with any diet, moderation is key! There is no reason to deprive yourself of the foods you enjoy or to starve yourself thin. As you are label reading, do not forget to check out other nutrition information including fat, calories, and sodium.
It is best to stay away from most Processed Foods, Baked Goods, Cookies, Crackers, Bread (primarily white), Candy, Sugary Cereals, Potato Chips, Pasta, and Baking Supplies (white flour and granulated sugars). While I have found some decent low carb ice cream you have to be very careful about serving size. With some bread substitutes, sugar-free sweets and icecreams I find that it’s better just to try and make them myself. (I’ve included some of the cookbooks I use below as well.
Here is my low carb shopping list for items I can’t find at the grocery store. After searching the shopping aisles for these items or finding them one week and then having them disappear the next time I make a special trip to get them I’ve found ordering them so they show up at my doorstep is the best way to stay low carb without feeling terribly deprived.