Below is a low carb food list that you can use to begin your low carb lifestyle. If you are trying to lose weight then follow the recommended serving amounts for optimal results.
VEGETABLES Fresh or frozen (non-flavored)
Unlimited throughout the day
VEGETABLES Fresh or frozen (non-flavored)
Asparagus
Bean Sprouts
Beets and
Beet Tops
Bell Pepper
(Any Color)
Bok Choy
Broccoli
Brussel
Sprouts
Cabbage
Carrots - Limit to 3x per week - never 2 days in a row
Cauliflower
Celery
Chard
Collard
Greens
Cucumber
Eggplant
Endive
Kale
Mixed Greens
Mushrooms
Mustard
Greens
Okra
Onions (Any
Color)
Rhubarb
Seaweed
Snow Peas
Spinach
Squash
(Summer)
String Beans
(Wax, Green or Yellow)
Tomatoes
Turnip
Greens/Sprouts
Zucchini
DAIRY 1% or
2% Milk (Cow’s or Goat)
1/2 cup per day with Breakfast
Low-Fat (Not
Non-Fat) Plain Unsweetened Regular or Greek Yogurt
Plain
Unsweetened Dairy Substitute (Rice, Almond,
Hemp or Soy)
FATS
1 tbsp 3x a day with meals
Avocado - 1/2 avocado per day
Avocado Oil
Butter
Coconut
Oil/Butter Olives (Any Color)
Olive Oil
Nut Oils
(Almond, Macadamia or Walnut)
Sesame Oil
PROTEIN
4 oz cooked with bone and skin removed (weigh after its cooked with skin and bone removed)
4 oz cooked with bone and skin removed (weigh after its cooked with skin and bone removed)
For best
results, choose organic meats, poultry and wild-caught vs. farmed fish MEAT
Includes filet, loin or chop. Remove fat before preparation. All meat is
weighed after cooking with bone removed.
Beef (Arm or
Chuck Roast, Club Steak, Flank Steak, Lean Ground Beef, Round Steak, Rump
Roast, Sirloin Steak, T-Bone Steak Filet)
Buffalo Elk
Goat Lamb Pork (No Ham or Bacon)
Venison
POULTRY
4 oz cooked with bone and skin removed (weigh after its cooked with skin and bone removed)
4 oz cooked with bone and skin removed (weigh after its cooked with skin and bone removed)
Remove skin
and fat before preparation. All poultry is weighed after cooking with bone
removed.
Chicken
(Dark, White and Lean Ground)
Duck Goose
Ostrich Pheasant Quail Turkey (Dark, White and Lean Ground)
FISH AND
SHELLFISH
4 oz cooked with skin removed (weigh after its cooked with skin and bone removed)
All fish is
weighed after cooking. Remove skin before eating. No mock or processed crab.
Any Fresh or
Frozen Fish Canned Tuna in Water Crab Lobster Scallops Shrimp
MEATLESS
OPTIONS
4 oz or 1/2 cup
1% or 2%
Cottage Cheese
Beans or
Lentils (Any Color)— If Canned Choose Organic, Non-Flavored, Low Sodium
Eggs (2
Whole; Avoid Eating ONLY Egg Whites)
Tofu (Firm
or Extra Firm)
FRUITS
1/4 cup of fruit or a half of fruit - example 1/2 apple, 1/2 orange or grapefruit, 1/4 cup berries or melon
Fresh or
frozen (unsweetened)
Apple
Apricot
Blackberries
Blueberries
Cantaloupe
Cherries
Clementine
Orange
Grapefruit
Grapes
Honeydew
Melon
Kiwi
Orange
Papaya
Peach
Pear
Pineapple
Plum
Prunes
Raspberries
Strawberries
Tangerine
Watermelon
BEVERAGES
Beverages
cannot contain fruit juice, caramel coloring or calories
Coffee
(Caffeinated or Decaf)
Diet Soda
(No Colas) - 1x day
Tea
(Caffeinated, Decaf and Herbal)
Parsley Tea
(As Needed)
80 oz. Water
Per Day
STARCHES
UNREFINED STARCHES
1/4 cup 2 times a day
Unrefined
starches are not made from flour
Barley
Brown Rice
Bulgar
jicama
Millet
Oats (Steel
Cut)
Parsnips
Quinoa
Sweet Potato
Turnip
Wild Rice
Winter
Squash
Yams
REFINED
STARCHES
Refined
starches are made from flour
Bread: Each
Slice Should Be 15g Carbohydrates or Less. Includes Pita or Naan. - 1 slice a day
Crackers:
1 serving a day - look on package for serving size
Brown Rice
Cakes (Plain or Unsweetened)
Melba® Toast
(Unseasoned)
Kavli®
Crispbreads
Wasa®
Crackers
Ryvita®
Crackers
Ak-Mak®
Crackers
Corn Tortilla
SEASONING AND CONDIMENTS
Natural
Seasonings: Any fresh herb or spice that doesn’t contain salt or sugar;
any vinegar
Morton® Lite
Salt
Fat-Free
Dressing
Mustard
Horseradish
Tabasco®
Fresh
Lemon/Lime Juice
Mrs Dash
sodium free seasonings