So, you’ve decided to go low-carb – awesome! 🎉 But now you’re staring at your empty fridge and pantry, wondering, “What on earth can I actually eat?!” I’ve been there. That feeling of overwhelm is real. But trust me, it’s totally manageable, and even… fun? (Yes, grocery shopping can be fun!).
This isn’t just any shopping list. This is your low-carb survival guide, your treasure map to deliciousness. This is a comprehensive list of over 100 low-carb foods to get you started, organized by category. I’ve included everything from staples to treats, so you’ll be well-equipped to create amazing meals and snacks. Print it out, save it on your phone, Save it on Pinterest, and let’s conquer the grocery store!
Proteins: The Building Blocks
(Generally very low in carbs – focus on portion size)
- Eggs (A low-carb superstar!) 🥚
- Tofu & Tempeh (For vegetarian/vegan options – check carb counts)
Meat:
- Beef (all cuts – steak, ground beef, roasts) 🥩
- Chicken (breasts, thighs, wings, whole) 🍗
- Pork (chops, tenderloin, bacon, ham – check for added sugar) 🍖
- Lamb 🐑
- Turkey 🦃
- Veal
- Venison 🦌
- Duck 🦆
- Goose
- Bison 🦬
- Ground Turkey
- Ground Chicken
- Corned Beef
Seafood:
- Salmon (wild-caught is best) 🐟
- Tuna (fresh or canned in water/olive oil) 🍣
- Cod
- Halibut
- Trout
- Shrimp 🦐
- Crab 🦀
- Lobster 🦞
- Scallops
- Mussels
- Clams
- Oysters 🦪
- Sardines
- Anchovies
- Mackerel
Dairy & Dairy Alternatives: Creamy Goodness
(Check labels for added sugars; full-fat is generally preferred)
- Heavy Cream
- Half-and-Half (in moderation)
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
- Full-Fat Greek Yogurt (plain, unsweetened)
- Butter (grass-fed is ideal) 🧈
- Ghee (clarified butter)
- Sour Cream (full-fat)
Cheese: (Full-fat is your friend!)
- Cheddar 🧀
- Mozzarella
- Parmesan
- Blue Cheese
- Feta
- Goat Cheese
- Cream Cheese
- Brie
- Camembert
- Swiss
- Provolone
- Monterey Jack
Healthy Fats: Fuel Your Body
(Essential for energy and satiety on a low-carb diet)
- Nut Butters: (Almond, peanut, cashew – check for added sugar) 🥜
- Olives 🫒
- Avocados (A low-carb must-have!) 🥑
- Olive Oil (Extra Virgin) 🫒
- Coconut Oil 🥥
- Avocado Oil
- MCT Oil
Nuts:
- Almonds
- Walnuts
- Pecans
- Macadamia Nuts
- Brazil Nuts
- Hazelnuts
Seeds:
- Chia Seeds
- Flaxseeds
- Hemp Seeds
- Pumpkin Seeds
- Sunflower Seeds
Vegetables: The Low-Carb Rainbow
(Generally 1-5g net carbs per cup, depending on the vegetable. Refer to my “25 Low-Carb Vegetables” article for a more detailed breakdown with specific carb counts!)
- Leafy Greens: Spinach, kale, romaine, arugula, Swiss chard, collard greens, bok choy, lettuce (various types) 🥬
- Cruciferous Vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, radishes 🥦
- Other Low-Carb Veggies: Zucchini, asparagus, green beans, bell peppers (green have fewer carbs), mushrooms, eggplant, cucumbers, celery, tomatoes (in moderation), okra, turnips, jalapeños. 🍆
Fruits: In Moderation
(Choose lower-carb options and limit portions; typically 6-8g net carbs per 1/2 cup)
- Berries: (Lower in carbs than other fruits)
- Strawberries 🍓
- Raspberries
- Blueberries 🫐
- Blackberries
- Lemon & Lime (for flavoring) 🍋
Pantry Staples: Flavor Boosters & Essentials
- Herbs & Spices: (All are your friends! Salt, pepper, garlic powder, onion powder, cumin, chili powder, paprika, turmeric, oregano, basil, rosemary, thyme, etc.)
- Vinegar: (Apple cider vinegar, balsamic vinegar, red wine vinegar)
- Mustard: (Dijon, yellow – check for added sugar)
- Soy Sauce (or Tamari for gluten-free)
- Coconut Aminos (soy sauce alternative)
- Hot Sauce (check for added sugar)
- Broth: (Chicken, beef, bone broth)
- Unsweetened Cocoa Powder
- Vanilla Extract
- Low-Carb Sweeteners: (Stevia, erythritol, monk fruit – use in moderation)
- Almond Flour
- Coconut Flour
- Psyllium Husk (for baking)
- Xanthan Gum (for thickening)
- Baking Powder
- Baking Soda
- Mayonnaise (Choose one with avocado Oil)
- Unsweetened Shredded Coconut
- Sugar-Free Chocolate Chips
- Pork Rinds
- Pickles
- Kimchi
- Sauerkraut
Drinks: Stay Hydrated
- Water (Still or sparkling) 💧
- Unsweetened Tea (Black, green, herbal) 🍵
- Coffee (Black or with heavy cream/unsweetened almond milk) ☕
- Bone Broth
Treats (Enjoy in Moderation)
- Dark Chocolate (70% cacao or higher) 🍫
- Low-Carb Protein Bars (check labels carefully!)
- Low-Carb Ice Cream (check labels carefully!)
- Homemade Low-Carb Desserts (using almond flour, coconut flour, and low-carb sweeteners) 🍰
Storage Tips
- Nuts and Seeds: Store in an airtight container in a cool, dark place, or in the refrigerator/freezer for longer shelf life.
- Leafy Greens: Wash, dry thoroughly (a salad spinner is great!), and store in an airtight container with a paper towel to absorb excess moisture.
- Berries: Store in the refrigerator, unwashed, in their original container or a container lined with paper towels. Wash just before eating.
- Avocados: Store unripe avocados at room temperature. Once ripe, store in the refrigerator to slow down ripening.
- Cheese: Keep it in the fridge, in its original packaging, or in a cheese paper.
Budget-Friendly Low-Carb Options
- Eggs: A very affordable and versatile protein source.
- Cabbage: Inexpensive and lasts a long time.
- Frozen Vegetables: Often cheaper than fresh, and just as nutritious.
- Canned Fish: Tuna, salmon, and sardines are budget-friendly protein sources.
- Chicken Thighs: Often cheaper than chicken breasts.
- Ground Beef: Look for sales and buy in bulk.
Frequently Asked Questions (FAQ)
Q: What if I can’t find a specific item on the list?
A: Don’t worry! There are plenty of substitutions. For example, if you can’t find macadamia nuts, try walnuts or almonds. If you can’t find bok choy, use spinach or another leafy green. Get creative!
Q: How many carbs should I eat per day?
A: This varies depending on your individual needs and goals. A typical range for low-carb is 20-50 grams of net carbs per day, but some people may go higher or lower. It’s best to consult with a doctor or registered dietitian to determine what’s right for you.
Q: Can I eat fruit on a low carb diet?
A: Yes, but in moderation. Favor berries.
Q: Is this diet good for me?
A: It is best to check with a doctor or a nutritionist.
The Takeaway
Going low-carb doesn’t have to be restrictive or overwhelming. With this comprehensive shopping list as your guide, you’ll be well-prepared to stock your kitchen with delicious, healthy, and satisfying low-carb options. Don’t be afraid to experiment with new foods and recipes – you might just discover your next culinary masterpiece! Now, grab your list, head to the store, and get ready to enjoy the amazing world of low-carb eating! What are you most excited to try? Share your low-carb grocery hauls and meal ideas in the comments! 🛒
