If you want to know the perfect low carb shopping list and you also want to know what to eat and what to avoid, as well as what you can enjoy into, then this is the perfect article for you!
LOW CARB SHOPPING LIST
Try to stock only the essentials and don’t buy what you don’t need. Start today!
Your pantry will decrease as soon as you start eating LCHF clean whole foods. Make sure you buy at the outer aisles in the supermarket and look for fresh produce, chiller cabinets for milk, meat/fish and cheese etc. and make sure you avoid the inner aisles that are generally reserved for long life processed food.
We suggest you to visit the supermarket twice a week, for example on Wednesday or Thursday.
It’s not as expensive as many people think. It can even be cheaper!
By eating healthier you actually spend more on good quality ingredients and invest in your own health as well as the health of your family.
You don’t spend any more money on takeaway food. You don’t stock up on fat and that’s actually pretty healthy.
Make sure you always check the labels for carb and fat content because different brands can have hugely different values. Coconut cream is an excellent example on where carbohydrate can vary from 1.6 to 6g% and fat can vary from 12 to 28%.
Reading the labels of everything you buy can really open your eyes. You will soon instinctively know what brands you can buy and which ones you should avoid. Some brands of canned tuna can be filled with sugar and wheat and others are in olive oil!
Even “healthy’ foods are full of natural sugars, added sugars, dried fruit etc. Different brands of the same product can also vary greatly.
Make sure you have chosen the correct brand of food you are using as nutritional values can vary enormously when you’re calculating recipes. To calculate net carbs, just deduct the fiber from the total carb value.
LOW CARB SHOPPING LIST – FRIDGE
Fruits – choose berries (average 5g/cup) compared to 1 banana 30.8g, apple 15.1g, pineapple 18.7g/cup, dried apricots 16.1g for 10 halves, raisins 91.8g/cup)
All fresh vegetables (except for the starchy root vegetables which are high in carbs, e.g.:Potato 22.9g/piece, kumara 19.7g/piece, parsnip 19.7g/piece)
- All meats, but make sure you buy grass fed meats.
- Chicken – whole, breasts, legs, mince
- Bacon – no added sugar or honey cured
- Steak, mince/ground meat etc.
- Eggs –boiled, fried, omelette, scrambled…..
Sausages – read labels to make sure they have the highest meat content (minimum 80%) and no fillers like wheat, rice etc.
Fish – snapper, salmon, frozen mussels, shrimps, tuna, sardines, hoki, and all fatty omega 3 rich seafood. Make sure you avoid all the processed battered or crumbed fish.
LOW CARB SHOPPING LIST – DAIRY
- Cheese of all types
- Sour cream
- Cream cheese full fat
- Full fat yoghurt
LOW CARB SHOPPING LIST – OILS/FATS
- Avocado oil
- Olive oil
- Macadamia oil
- Coconut oil
Avoid seed oils such as sunflower, canola etc.because they’re high in omega 6
LOW CARB SHOPPING LIST – PANTRY INGREDIENTS
- Nuts, seeds – avoid peanuts and cashews
- Olives – black or stuffed
- Coconut shredded unsweetened
- Tinned/canned tomatoes
- Stevia, erythritol
- Sugar free jelly
- Almond flour/meal
- Almond flour, ground almonds
- Coconut flour
LOW CARB SHOPPING LIST – SAUCES/FLAVOURINGS
- Himalayan salt
- Herbs and spices
- Full fat mayonnaise
- Fresh herbs: try to grow your own basil, mint, chives, coriander etc.
- Muesli bars average 30g/bar
- High sugar soft drinks 39.8g/355ml
- Feijoa smoothie 30.7g/250ml
- Fruit leathers 23.2g each
- Fruit juice 27.2g/250ml
- Potato crisps 25g/small bag
- McDonalds fries 25.9g/10 strips
- Bread, pasta, cakes, biscuits, rice crackers C, R, A, P
- Nutella 8g/tablespoon
- Cereals 24g/cup
- Grainwaves 22.3g/ 1 cup
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