Shopping listfor therapeutic carbohydrate restriction

Refrigerated, produce & freezer section

Deli counter(no added sugars or starches)BaconChicken saladChorizoCorned beefEgg saladHotdogsLuncheon meats of all typesPancettaPastramiPepperoniSalamiSausageSoppresettoTuna salad

OtherAvocadosFresh herbs, such as cilantro, parsley, chivesGarlicLemons & limesOlivesSalad dressings, full-fat(no added sugars or starches)Shirataki or konjac noodles

You can make dozens of

simple, delicious meals with these basic

items.

Fresh meatsBeef – ground, steaks, ribs, or roastChickenDuckLambPork – ground, chops, ribs, or roastTempeh with no starches addedTofu with no starches addedTurkeyVealVenison or game

SeafoodCrabFish of all typesLobsterMusselsOctopusOystersScallopsShrimpSquid

Dairy(no added sugars or starches)ButterCheeses, full-fat – all typesCottage cheeseCream cheese or mascarponeEggsCream, heavy or whippingRicottaSour cream or crème fraicheYogurt, unsweetened Greek

VegetablesArtichokeAsparagusBok choyBroccoliBrussels sproutsCabbageCauliflowerCeleryCucumberEggplantFennel

RhubarbShallotsSnow peasSpinachSproutsSquashSugar snap peasTomatillosTomatoesTurnipsZucchini

Green beansGreens of all typesJicamaLeeksLettuces of all typesMushroomsOkraOnionsPeppersPumpkinRadishes

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Pantry & canned goods

Canned or packaged meats & seafoodBeef jerky or sticks (no added sugars or starches)HamPork rinds or chicharronsAnchoviesCrabSalmonSardinesTuna

Nuts & seedsAlmondsBrazil nutsChia seedsFlax seedsHazelnutsHemp seedsMacadamia nutsPeanutsPecansPili nutsPumpkin seedsSunflower seedsWalnuts

BeveragesClub sodaCoffeeTeaUnsweetened flavored seltzers

Fats & oilsAvocadoCoconut oilDuck fatGheeLardNut oilsOlive oilSchmaltz (chicken fat)Sesame oilTallowVegetable oil (use limited amounts)

Canned goods & condiments(no added sugars or starches)Alfredo sauceArtichoke heartsBroth or bouillonCapersCheese crisps (Parmesan, cheddar, etc.)Chipotle peppersCoconut milkGreen chilies

Hearts of palmHorseradishHot saucesMayonnaiseMushroomsMustardNut butters (no added sweeteners)OlivesPasta saucePesto

Pickles & relish, dill or no-sugar addedRoasted red peppersSalad dressingsSalsaSauerkrautSoy sauce, tamari, or coconut aminosSun-dried tomatoes in oil (a little goes a long way) Tomatoes & tomato pasteVinegar

Cooking & baking itemsLow-calorie sweeteners (your preference)

Chocolate, dark (80% cocoa or more)Cocoa powderFlavorings and extractsHerbs and spicesPsyllium husk powderWhey protein & other protein powders

Use this list to identify your favorite low-carb items. Check ingredients for added sugars and starches; check serving size and carb count (subtracting fiber from total carbs for net carbs) to stay within daily limits. Some of these items will need refrigeration after opening.

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