LOW CARB FOODS LIST

All fish including:

·         Flounder

·         Herring

·         Salmon

·         Sardines

·         Sole

·         Tuna

·         Trout

·         Cod

·         Halibut

All fowl including:

·         Cornish hen

·         Chicken

·         Duck

·         Goose

·         Pheasant

·         Quail

·         Turkey

·         Ostrich

All shellfish including:

·         Clams

·         Crabmeat

·         Mussels*

·         Oysters*

·         Shrimp

·         Squid

·         Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

·         Bacon*

·         Beef

·         Ham*

·         Lamb

·         Pork

·         Veal

·         Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs in any style, including:

·         Deviled

·         Fried

·         Hard-boiled

·         Omelets

·         Poached

·         Scrambled

·         Soft-boiled

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

 

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

1.        Butter

2.        Mayonnaise – make sure it has no added sugar

3.        Olive oil and Coconut Oil

4.        Vegetable oils – Those labeled "cold pressed" or "expeller pressed" are better than not, and olive oil is one of the best.

Grape seed*
Sesame
Sunflower*
Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking over high heat.

Beverages

·         Clear broth/ bouillon (make sure it has no sugars added)

·         Club soda

·         Cream, heavy or light

·         Decaffeinated or regular coffee and tea*

·         Diet soda (be sure to note the carb count)

·         Flavored seltzer (must say no calories)

·         Herbal tea (without added barley or fruit sugar added)

·         Unflavored  or vanilla/no sugar added - soy/almond milk

·         Water – at least eight 8-ounce glasses per day including...

o        Filtered water

o        Mineral water

o        Spring water

o        Tap water

Cheese

Parmesan, grated

Goat, chevre

Bleu cheeses

Cheddar

Gouda

Feta

Mozzarella, whole milk

Cream cheese, whipped

Parmesan, chunk

Swiss

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

  

Foundation Vegetables

Alfalfa sprouts (raw)

Chicory greens (raw)

Endive (raw)

Escarole (raw)

Olives, green

Watercress (raw)

Arugula (raw)

Radishes (raw)

Spinach (raw)

Bok choy (cooked)

Lettuce, average (raw)

Turnip greens (cooked)

Heart of palm

Olives, black

Radicchio (raw)

Button mushroom (raw)

Artichoke (marinated)

Celery (raw)

Collard greens (cooked)

Pickle, dill

Spinach

Broccoli rabe (cooked)

Sauerkraut (drained)

Avocado, Haas

Daikon radish, grated (raw)

Red/white onion, chopped (raw)

Zucchini (cooked)

Cucumber, sliced (raw)

Cauliflower (cooked)

Beet greens (cooked)

Broccoli (cooked)

Fennel (raw)

Okra (cooked)

Rhubarb (raw)

Swiss chard (cooked)

Asparagus (cooked)

Broccolini (cooked)

Bell pepper, green, chopped (raw)

Sprouts, mung beans (raw)

Eggplant (cooked)

Kale (cooked)

Scallion, chopped (raw)

Turnip (cooked)

Tomato, small (raw)

Jicama (raw)

Portobello mushroom (cooked)

Yellow squash (cooked)

Cabbage (cooked)

Green beans (cooked)

Bell pepper, red, chopped (raw)

Leeks (cooked)

Shallot, chopped (raw)

Brussels sprouts (cooked)

Spaghetti squash (cooked)

Cherry tomato

Kohlrabi (cooked)

Pumpkin, mashed (cooked)

Garlic, minced (raw)

Snow peas (cooked)

Tomato (cooked)

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select. 

Salad garnishes

Crumbled bacon

Hard-boiled egg

Sautéed mushrooms

Sour cream

Grated cheeses

Herbs and spices

Basil

Cayenne pepper

Cilantro

Dill

Oregano

Tarragon

Parsley

Chives (fresh or dehydrated)

Ginger, fresh, grated

Rosemary, dried

Sage, ground

Black pepper

Garlic

Make sure herbs and spices contain no added sugar.

Salad Dressings

Red wine vinegar

Caesar

Ranch

Lemon juice

Blue cheese

Lime juice

Balsamic vinegar

Italian, creamy

Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.