Low Carb Grocery List





Many people would be willing to try sugar free/low carb if they had guidance as to how and where to start. It's not difficult, but can certainly be overwhelming to start. This is a shopping list that I keep myself. I may not buy everything on the list every time, but its an excellent reference. Some of these items may not be essentials for the sugar free/low carb newbie, but keep it on hand for when you are more comfortable with low carbing.

ALWAYS READ LABELS! Look first at the Carbohydrate content. Keep it as low as possible! Usually, if it is low in carbs it is low in sugar, but not always the other way around so ALWAYS CHECK THE NUTRITION LABELS!


SO IMPORTANT: 
THE TRUE CARBOHYDRATE COUNT IS THE 
CARBS MINUS THE FIBER. 
Carbs - Fiber = true carbohydrate count. 
High fiber will help you to widen the variety of foods you can eat.


Meat

  • Meat and Fish (all kinds, but opt for leaner meats and try turkey instead of hamburger and sausage as a much healthier alternative)
  • Shellfish (all except imitation crab meat)
  • Deli Meats and hot dogs (watch labels - nitrate free is preferable)

Veggies

  • Cauliflower
  • Green Beans
  • Artichokes
  • Spinach
  • Asparagus
  • Jicama
  • Broccoli
  • Yellow Squash
  • Zucchini
  • Okra
  • Spaghetti Squash
  • Onions
  • Green, Red, Yellow and Orange Bell peppers
  • Tomatoes (go easy on these as a general rule)
  • Cucumbers
  • Bean Sprouts
  • Brussel Sprouts
  • Radishes
  • Celery
  • Mushrooms
  • Lettuce
  • Bok Choy
  • Cabbage
  • Greens
  • Peppers (jalapeƱo, etc.)
  • Leeks
  • Snow Peas
  • Turnips
  • Eggplant
  • Tofu


Fruits (berries have the lowest sugar content)

  • Pumpkin
  • Raspberries
  • Strawberries
  • Blueberries
  • Blackberries
  • Cantaloupe
  • Lemons
  • Limes
  • Rhubarb
  • Coconut
  • Cranberries
  • Passionfruit

*The following fruits are not off limits, but they are a bit higher in sugar so go easy on them*
  • Apples 
  • Oranges
  • Grapefruit 
  • Pears
  • Peaches
  • Nectarines
  • Avocado

Dairy

  • Heavy Whipping Cream
  • Half and Half
  • Sour Cream
  • Cottage Cheese
  • Ricotta Cheese
  • All hard and soft cheeses
  • Eggs 
  • Real butter
  • Cream Cheese



Other Items used for snacks or 
low carb cooking 
I've included some of them here, but altogether do try to avoid "Sugar Free" products as much as you can because they contain artificial sweeteners that just aren't good for anyone's health. Plus, for some people, artificial sugars can cause a stall in weight loss.

Sometimes I do eat these though as a special treat or when i'm really craving something sweeter, but I really try to do my best to stay away from them. Also, always opt for Stevia Products over other artificial sweeteners such as Splenda. Stevia is plant derived and is the most natural option. In fact, you can grow a Stevia plant on your own and use it to sweeten your food at home!


  • Sugar Free Jell-O
  • Sugar Free Pudding Mix
  • Diet Hot Cocoa (read labels)
  • Coffee
  • Tea
  • Water
  • Diet Soda
  • Crystal Light (mix is better than pre-made)
  • Sugar Free Kool-Aide
  • Low-Carb tortillas (read labels)
  • Flax Seed
  • Nuts (watch portion sizes! Almonds are best. Cashews are the worst)
  • Pork Rinds 
  • Nut flours and Guar or Xanthan Gum-(Not an essential this minute but when you get more comfortable with everything and want to start baking low carb you'll need this to replace the gluten in flour which you wont be using. I'll get into low carb baking later on)
  • Coconut Oil
  • Olive Oil
  • Protein Powders (no-carb protein powders)
  • Splenda
  • Lemon juice
  • Davinci Sugar Free Syrups for deserts and coffee (health food stores or bought online)
  • Beef Jerky and Slim Jims
  • Peanut Butter(in moderation) but try other nut butters such as almond butter too-sooo good!
  • Miso soup (you know that soup with tofu and seaweed that they serve as an appetizer at Japanese restaraunts? Well, its verrry low carb and really tasty! They have individual packets to make instant Miso Soup at Walmart in the Chinese Food section)
  • Tofu (extra firm is usually easier to work with)
  • Pickles (Dill only)
  • Pepperchinis
  • Sugar Free Syrup to use on Mock Pancakes is fine (check carb content)



Am I missing something? Feel free to comment below with your own Low Carb suggestions!



78 comments:

  1. Thanks for sharing! This seems doable for me! I am the ultimate carbaholic!

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  2. This is PERFECT! Very point blank, cut and dry examples of what to get. Thanks!

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  3. What about greek yogurt?

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    Replies
    1. Sugar Free dairy is great: Greek Yogurt with berries is an awesome treat!

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  4. Can you eat figs when on lchf?

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  5. gosh! I just want to say: girl, you look great!! You are truly an inspiration! I just had my 2nd baby 4 months ago & the weight is hanging around a lot longer this time than it did with my first so I decided changed to a low carb/sugar free lifestyle (no I'm not nursing) & the pounds that weren't budging are finally falling off!

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  6. Thank you for the list. It will certainly help with my grocery shopping! :)

    1 quick question... currently I'm keeping an eye on the total carbs... 20 is the limit for each day.
    is that right?

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    1. I wouldn't go that low. Our brains need carbs to function properly. I have read that 130g per day is needed for brain health.

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    2. That was a question you've partially answered for me! What is the amount of carbs a day was your goal and what numbers of carbs on a product do you consider as "low?"l

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    3. I am thinking I read 60 was a good number to put you in ketosis. where you can start losing...

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    4. My doctor told me 60 a day. So I try and do that when I am Low Carbing. I mostly get carbs from Veggies and stick to under 10 a serving. Does that sound about right

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  7. Hi Jessie, glad you are back, I was doing sooo great then fell off the wagon for last few months, and I am starting again today. What helped me the first few days last time was putting a teaspoon of baking soda (yes, gag gross) in a drink first thing in the morning. Really gets rid of the cravings the first week. I do not remember where I read that, or even the logic behind it, I just know it taste like ocean water, hard to drink, but works. Hope it helps someone else who is diving into this. (it had something to do with balancing your pH ???, I think)

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  8. Thanks so much for sharing such easy to follow guide. You look amazing!!

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  9. I have been on a Low Carb eating plan for a little over a week. This week in itself I have lost 5 lbs and I'm down 10 lbs, from the weight I was last month. I LOVE this way of eating. I NEVER get hungry and I have no more uncontrollable cravings. Now, if I want something sweet, I will eat Strawberries and add some Whipped Cream to them. Whipped Cream in the can has little to no carbs in it. I also add a little Stevia sometimes to my strawberries if I'm looking for a little more sweeter version. My Dr. told me this was a great snack. I love the idea about the Sugar Free Jello/Pudding mixes with half and half. That would be a heavenly treat! Gonna try that one soon. Thank you for all your recipes as my son and I are both doing the Low Carb eating plan and it is really hard for me to find recipes that I think he may like. I will be a faithful follower of yours from today on. Thank you so much for your Blog!

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  10. What about condiments such as mayo, mustard, pizza sauce to make low carb pizza, catsup, etc.

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    Replies
    1. Look for 'Walden Farms' products... They have all sorts of sauces, dressings, syrups, etc.

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    2. Make your own! Many of the Walden Farms stuff is horrible.

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  11. Bananas are missing from your fruit list. They are to be avoided as they have a high glycemic index.

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    1. Hi, yes bananas were not included in that 2nd list because that list is for fruits that have a moderate glycemic index. Those are the fruits that are ok to eat, but in moderation. Bananas didn't even make it on the list because as you know, they have a fairly high GI and should be avoided altogether.

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  12. are seedless green grapes okay? im new to the healthy lifestyle and think this way of eating would be great! also how do i figure out on a label if something is low carb?

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    Replies
    1. Carbs minus fiber is your carb count from label being careful no sugar is in the ingredients...fructose corn syrup dextrose etc.

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    2. What exactly does carbs minus fiber ?

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    3. Carbohydrates minus Fiber equals Net Carbohydrates

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  13. Jessie - please don't let the mean & rottens get to you. I just found you and you have saved my day! I was feeling sorry for myself, not being able to eat whatever and whenever I want, blah, blah, blah AND THEN I FOUND YOU ON PINTEREST! And look at all the wonderful, tasty foods that can be eaten in a no sugar low carb life. THANK YOU FOR ALL YOU DO!

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  14. Hi,
    I was looking through your grocery list when I noticed that Carrots were not included in the Vegetable section. I've been told that Carrots are superfoods and pretty good for you, so I was a bit confused when I saw that they didn't make the list. Is there some horrible thing about carrots that I don't know about?

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    1. Carrots are indeed good for you, but they are similar to potatoes in that they contain a lot of carbs and are quickly converted to sugar in your body so for the serious low carber, this veggie is a no go. Another one would be corn. As yummy as it is, you may as well be eating sugar if you eat corn. There are tons of other veggies that are allowed on a low carb diet though but if you just really love carrots and don't want to rule them out, having them once in a while isn't going to make or break you.

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  15. There are certainly alot of foods here I love to eat but nice to know what the contents are of some of them,though I have been eating healthier since Jan.2015, I have lost 51 lbs. in 5 mo.'s and now am getting into health issues so I'm now on a low diabetic/carb diet also a heart healthy low -sodium/salt

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    Replies
    1. You may need to supplement Potassium/Magnesium on low sodium diets.

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    2. Wow 51 lbs in 5 months. Care to share to me your plan. I'd love to see results like that.

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  16. You look great! How much weight did you lose and how long did it take you!!

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  17. Why so raw honey not included as a sweeter alternative? The health and medicinal benefits of REAL honey (not the cheap crap that contains syrup) are too numerous to list and it takes and very small amount to get the food or drink sweet. I use it in my coffee and no the taste is s o much better than granulated sugar, which I no longer use. Also, those folks that drink carbonated drinks, give them up. Drink water and did you can practically watch the weight fall off. Thanks for the lists! I'm going to print it out and keep it with me.

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    1. Putting honey in hot liquids diminishes the enzymes your body needs. Your coffee might be sweeter but you are not getting the full benefits of honey.

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    2. A good non-carbonated, sugar free "soft drink" that I have found is "Nature's Twist" Orangeade, put out by Pepsi Co, I believe. I quit drinking carbonated drinks about a month ago, and can tell a huge difference in my digestion. Sometimes you just crave a "soft drink" and I'm so glad I discovered this one! It also comes in Lemonade and Strawberry/Lemonade flavors.

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  18. What about Greek yogurt with probiotc and cultures?

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    1. Your body will burn fats for energy absent soooo many carbs. Greek yogurt is a good low carb source as is 1 T. sour cream, 2 T Ranch, Vinaigrette, Creamy Italian, Blue Cheese dressings (check ingredient list for sugars before you buy) 2 Eggs, lean meats (4-6 ounce servings once a day), olive or canola oils and pan sprays, Real butter...limit fats to 118 g per day.

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  19. What about Greek yogurt with probiotc and cultures?

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  20. Is ICE water ok to drink? It has sucralose in it. I'm sure plain water would be better but it is so boring

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    Replies
    1. Use Real lemon/lime in your water to boost your liquid intake with flavor :-)

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    2. I add a few drops of citrus essential oils in my water for maximum benefits and flavor. Citrus oils can not be added to plastic or styrofoam though.

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  21. Love this is except for the artificial sweetners. Cancer will make you skinny too, but not in a good way.

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    1. Yes! Counting chemicals is as important as counting carbs/sugar.

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    2. In the last few years this has started to become the norm. Sometimes I'm still skeptic of some brands and store bought foods and stick to the good ole carbs minus fiber to get the net count only. I always reccommend to instead eat whole foods so your not second guessing or under counting the net carb count,but generally nowadays the sugar alcohols are being subtracted too, yes.

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  22. Avacados are a perfect low carb food as the fiber zeros out the carbs. And fat is easily used for energy by our bodies.

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  23. A useful meal planning tool exists for smart phones in your ap store for free...I use two...My Fitness Pal and Atkins. For those without smart phones you can access at WWW with your search engine and click to add to your home screen. Very useful tools. My Fitness Pal let's you scan UPC codes from your smart phone into your used products list as you shop in store or plan menus at home... Atkins let's you browse allowed low carb foods on both their 20 and 40 gram diets.

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    1. I use both the smart phone APS and the WWW icon on home screen as the full ap has such marvelous tracking tools...much luck and don't forget your water!

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  24. As I understand it, you can subtract sugar alcohols from carb count too.

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  25. As I understand it, you can subtract sugar alcohols from carb count too.

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    1. I have heard that as well.

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    2. Not if you are insulin resistant, prediaberic or diabetic.

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  26. I believe you left off legumes! Very high in protein! http://www.healthaliciousness.com/articles/beans-legumes-highest-protein.php

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    1. I dont think legumes come till later like in owl...

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  27. All of that aspartame will cause a lot more problems than being overweight.

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  28. What about pickles and olives?

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  29. Wow this list of foods is scary. You should not be promoting this sugar free/low carb junk to people. Please do some research.

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    1. Aww...go butt a stump!!

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    2. And this list is "scary" .... why, exactly? All healthy food. Back up your statements with facts, and take your negative comments elsewhere.

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    3. Carbs are hidden in low-fat milk, as well as fillers in many processed foods. People on diets 'cheat' so I am sure there are carbs such as corn, beans, and those in carrots and fruit as well. Now, I would have included watermelon on my list and dream fields spaghetti because I can't live without pasta. Dream Fields because carbs-fiber and I don't eat the whole box. As for spaghetti sauce, I make my own....canned varieties have sugar added. Pizza once a month made with olive oil, Greek seasoning and thin sliced tomatoes instead of jar sauces. This diet works for me....when I do it. Alas, I am addicted to bread & sugar. :)

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  30. This list makes complete sense. Maybe scary because it goes against what we have been taught. I speak from experience and believe that everyone should do it. Go for it. I did it! I went from 243 pounds to 127 in 9 months. It did seem scary at first but science speaks for itself. It is actually a mixture of low-carbing and ketogenic dieting. Way to go lady! You are helping to set trends.

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    1. This comment has been removed by the author.

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    2. What is Ketogenic dieting?

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  31. How about red seedless grapes? They are great for healing your body per Dr.'s! Where do they fit on your list?

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  32. I have searched on line and found the method to cook beans with less of an inclination to produce gas. I made a double batch, using one for red chili with ground beef, the other with pork. They sit in the fridge and when heated are satisfying and very inexpensive. I ended up with more broth than anticipated and the broth turns out to be, when mixed, a kind of red chili soup. I used the powdered chili pods chili. You definitely caught my diet to reduce a problem with type II diabetes.

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  33. pork rinds have zero carbs and are a great snack. Chicken salad, egg salad, tuna salad are great serve on a cucumber for lunch.

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  34. pork rinds have zero carbs and are a great snack. Chicken salad, egg salad, tuna salad are great serve on a cucumber for lunch.

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  35. Grapes have lots of sugar...I have cut out my sugar intake and no breads..Drink lots of water..Plus walking ..I drop 42 pounds........

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  36. How much did you lose and how long it take?

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  37. This comment has been removed by the author.

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  38. What about watermelon? Also how much and how often do u eat from the list of foods you provided/ Do you count the carbs on the cans, If I eat string beans and other veggies in a can, do I have to count those , or can I eat as much as I like? How many carbs do u eat per day?Sorry for so many question' but this will be a new adventure to me, and thank you for sharing this with us. -

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  39. Which alternative flours are best for baking or breading, low carb?? I got soy flour for breading fish to fry and that was soo bitter!!! Yuck.
    Thank you. Pat

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    1. I have used crushed up pork rinds and /or parm cheese to coat chicken and vegis instead of flour or bread crumbs.

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    2. I use pork rinds or shredded cheese for breading often. But for baking, I always keep almond flour and walnut flour around. I wouldn't use soy. It's not as tasty, but it's also definitely not a very healthy option.

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    3. I use coconut flour with almond flour for baking

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  40. Hi, I'm Enrico from Italy, sorry for my english :)
    I have a question: I follow your website for suger free style of life and I found it very very good and right!
    But there are a minimum and maximum limit per day of carbohydrates to eat? How many grams?

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  41. This is a good list! You look great! Like most people, I try my best to avoid sugar substitutes, eat organic, and drink only water as much as possible. I get tired of drinking water all the time so I drink a soft drink called Zevia. It's made with Stevia and they have a variety of flavors. I don't know if it's available in all areas but it helps when I want something sweet. Keep up the good work!

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  42. Hi everyone...I've been doing Atkins Phase 1 for 4 months now and have lost only 25 pounds. I am grateful for that; I thought I would have been down 40 pounds by now. I have 50-60 more to go. Any suggestions? Also, my doc wants me to only walk--no other exercise. I'm wanting to do Pilates and T-Tapp. Does anyone else exercise with low carb intake? I would appreciate any input as to the diet and exercise issues.

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  43. You should not be using splenda or diet soda and where's the WATER.

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    1. I'm sure it's common sense to drink water and it doesn't need to be listed.... if you don't have the sense to drink through the day then there's something drastically wrong. Let's be sensible and not just rude and/or silly. Thank you so much for posting this list... you are really helpful and your blog is so useful in a world full of conflicting information. I'm just starting on the low carb journey and have found it hard due to eating too much stuff that I 'presumed' would be low carb!!! So many surprises!!!!!! Keep up the good work xxx

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Thanks for visiting, I love hearing from you, however it still always surprises me how many mean and rotten comments I receive, so please remember that I post what I eat merely as a suggestion of ideas for others. Low carbing is not cut and dry. What works for me may or may not work for you. Also, I live exclusively low carb, but I don't live my life counting them so I don't often include the net carb counts on recipes. Happy low carbing ya'll! :)