Milk and Yogurt You will find low carb milk and yogurt substitutes in the grocery story, or brands that claim to be low carb and keto. This item is great for baking and adding to coffee. Heavy whipping cream There are some carbs in heavy whipping cream, but the fat content really counters it. Cheese is a great way to get fats in, so go forth and experiment with what kind of cheese you like. Some will have trace carb counts and some will not. Cheese There are many options for what kind of cheese to buy. Margarine has added ingredients that adds carbs. salmon tuna shrimp white fish (like: cod, haddock, catfish, sea bass, flounder, tilapia, trout, etc.) crab squid Other Don't overlook things like lamb, duck, or oxtail (usually found near beef). Fresh fish is wonderful, but frozen fish can be a lifesaver. Beef ground beef (the higher the fat content the better, stay away from the lean stuff) steak ribs Pork pork belly bacon salt pork (fantastic alternative to bacon, usually no sugar is added) Chicken chicken thighs chicken wings chicken breast whole chicken Fish Don't be afraid to buy frozen. So get real familiar with labels and always double check. A lot of processed meats have added ingredients which can increase the carb content. Same with any type of sausage, bratwurst, or bacon. However, meats like liver can be sneaky and have hidden carbs, so be sure to check. Bolded foods are easily bought in bulk, can be part of many recipes, and are great for low carb on a budget. Low Carb Grocery List We're going to split this list up into 5 categories: meats dairy vegetables fruits other For the list below we'll be using nutritional information from the USDA website. Okay, now your pantry and kitchen are clean and ready to be filled with delicious keto and low carb friendly foods. If you want you can make it almost a grocery swap where everyone can bring items they want to get rid of that they think others may like. You can also have a "Grocery Party." Basically, you let your friends know you're changing your eating habits and invite them over for a party where they can take whatever they want from the items you're getting rid of. you can search for food pantries in your area here. If they are unopened, consider donating them to a local food pantry. Gather all the items that are full of sugar and carbs and get rid of them. Before You Go To The Grocery Store Now, before you grab your reusable bags and hit the outer isles of your chosen hunting grounds (grocery store), take inventory of your kitchen and pantry. I use Cronometer but MyFitnessPal is also popular. Learn these numbers, and consider using a calorie tracker that will also track macros. As a reminder, the most common keto macro ratio is 70% fats, 5% carbohydrates, and 25% protein. You can adapt this low carb grocery list and make it your own, just like keto. What I am saying is, this is just a sample low carb grocery list for people who want to try living low carb, but it is not the end all be all of grocery lists. I went back to the basics and accepted that keto and low carb is a lifestyle, and everyone has different needs. I felt restricted and if I "made a mistake" I would beat myself up over it for days. When I first started keto, I was one of those people who got a little. Basically, if it fits into my macros then great. If you frequent our posts then you know Josh and I take a very simplistic approach to keto. There are so many variations and schools of thought out there. Deciding to go keto or live a low carb lifestyle can be a little overwhelming at first.
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