Looking for a low carb shopping list? Want to know what to eat? What to avoid? And what you can enjoy sometimes? Click on the image to download the printable PDF. Let’s get started.
Low Carb Shopping List
Check out on this page to see what I keep in my pantry. Stock just the essentials and don’t buy what you don’t need. But be prepared and get ready to start today.
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Once you start eating LCHF clean whole foods, your pantry will shrink as you start buying less processed, long dated foods. You will start shopping at the supermarket by walking around the outer aisles for fresh produce, meat/fish, chiller cabinets for milk and cheese etc and be avoiding the inner aisles generally reserved for long life processed food.
I tend to visit the supermarket twice a week. Sunday night to stock up on fresh ingredients for the week and school lunches, then again Wednesday or Thursday.
Friends often ask me if it is more expensive to eat this way, but I truly think it is cheaper. I no longer buy junk food, bread, wraps, rolls, flour, sugar, sweet treats, chocolate at the checkout, specials, buy one get one free etc.
I spend more on good quality ingredients but my weekly shop is less. I also feel anything I do spend is an investment in my family and their health. This is a good article to read on how much does low carb cost?
You also don’t spend money on takeaways. Just on night’s takeaway meal can easily add up to be the same cost to feed a family for a few days on real food. My go-to alternative takeaway meal is a cooked chicken and a bag of salad. Easy, peasy and sooo good.
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Remember to check the labels for carb and fat content as different brands can have hugely different values. Coconut cream is a great example where carbohydrate can vary from 1.6 to 6g% and fat can vary from 12 to 28%. See what I keep in my pantry here.
Start reading the labels of ALL the products you buy. It really is an eye opener. You will soon instinctively know what brands you can buy and what to avoid. Some brands of canned tuna can be filled with sugar and wheat! Others are in olive oil. Learn the difference.
Even “healthy’ foods have natural sugars, added sugars, dried fruit etc and different brands of the same product can also vary greatly. For my nutritional information on my recipes, I use cronometer.com
When calculating recipes, ensure you have chosen the correct brand of food you are using as nutritional values can vary enormously. My nutrition panels are a guide only. they show total carbs. To calculate net carbs, simply deduct the fibre from the total carb value.
Low Carb Shopping List – Fridge
- All fresh vegetables (except starchy root vegetables which are high in carbs, e.g.:Potato 22.9g/piece, kumara 19.7g/piece, parsnip 19.7g/piece)
- Fruits – go for 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)
- Salad ingredients
- All meats, but try to buy free range, grass fed meats. We are so lucky in New Zealand that our beef is such good quality and free range. Look out for free range pork as there are still some that aren’t
- Bacon – no added sugar or honey cured
- Chicken – whole, breasts, legs, mince
- Sausages – read labels to ensure the highest meat content (minimum 80%) and no fillers like wheat, rice etc
- Steak, mince/ground meat etc
- Fish – salmon, snapper, frozen shrimps, mussels, hoki, tuna, sardines and all fatty omega 3 rich seafood. Avoid all processed battered or crumbed fish.
- Eggs – have these boiled, fried, omelette, scrambled…..
Low Carb Shopping List – Dairy
- Cheese – all types
- Full fat yoghurt
- Cream cheese full fat
- Sour cream
Low Carb Shopping List – Oils/fats
- Avocado oil
- Olive oil
- Coconut oil
- Macadamia oil
- Avoid seed oils such as sunflower, canola etc as high in omega 6
Low Carb Shopping List – Pantry Ingredients
- Olives – black or stuffed
- Tinned/canned tomatoes
- Nuts, seeds – avoid peanuts and cashews
- Almond flour, ground almonds
- Coconut flour
- Stevia, erythritol
- Coconut shredded unsweetened
- Sugar free jelly
- Almond flour/meal
Low Carb Shopping List – Sauces/flavourings
- Himalayan salt
- Herbs and spices
- Fresh herbs – start growing your own basil, mint, chives, coriander etc
- Full fat mayonnaise
- high sugar soft drinks 39.8g/355ml
- fruit juice 27.2g/250ml
- feijoa smoothie 30.7g/250ml
- fruit leathers 23.2g each
- muesli bars average 30g/bar
- nutella 8g/tbs
- potato crisps 25g/small bag
- grainwaves 22.3g/ 1 cup
- McDonalds fries 25.9g/10 strips
- cereals 24g/cup
- bread, pasta, cakes, biscuits, rice crackers C, R, A, P.
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