30 Day Keto Meal Plan..

fat fueled keto meal plan for women

Printable Atkins Grocery List

Starting a low carb diet means different choices at the grocery store. Those middle aisles can be a savage place. Don’t panic.

  • Low carb foods, arranged by section
  • Pantry, condiments, baking, beverages
  • Printable low carb grocery list

 

Get organized before you shop with your low carb grocery list. It’s incredibly simple: choose any item on the list and you’re safe.

 

Atkins low carb printable foods list veggie relish.

 

Here are the items included in the printable low carb grocery list, with tips and recommendations for making great low carb choices in every section.

 

Meat and Poultry

Any type or cut of meat is fine. For the best health, choose grass-fed or organic meats, avoiding antibiotic, pesticide and grain residues.

  • Chicken (whole or parts)
  • Beef steaks and tips
  • Bacon, ham and sausage
  • Pork loin, chops or steaks
  • Pork or beef ribs
  • Beef or pork roasts
  • Ground beef
  • Ground turkey

 

Deli Meat

Good in a pinch and better than higher carb alternatives.

  • Cold cuts such as turkey breast and pastrami (Check for added sugars.)
  • Pepperoni sticks or slices
  • Salami and bologna
  • Prosciutto

 

Seafood

Any type of seafood is fine- except imitation crab meat. Make sure to check the labels if you’re buying any frozen varieties.

Omega 3 fat levels are higher in wild caught seafood.

  • Fresh or frozen, easy-to-peel shrimp
  • Fresh or frozen fish
  • Tuna in oil or water
  • Fresh or canned salmon
  • Fresh or frozen scallops
  • Crab

 

Eggs and Dairy Products

  • Eggs
  • Heavy cream
  • Sour cream
  • Cream cheese
  • Butter
  • Cheese (Hard cheeses such as cheddar and Parmesan.)
  • Cheese (Soft cheeses such Muenster and Farmer’s.)
  • Greek Yogurt (Choose plain, full fat and aim for less than 7 net carbs per serving.)

 

Vegetables

Vegetables are a main event on any low carb foods list. Low carb veggies replace sugary side dishes and add incredible variety to meals.

  • Bell peppers
  • Broccoli
  • Cucumbers
  • Cabbage
  • Cauliflower
  • Lettuce (Large leaves act as the “bread” for sandwiches.)
  • Leafy green vegetables such as spinach and kale
  • Onions and garlic (for flavorful cooking)
  • Sprouts for salads
  • Summer squash such as zucchini

 

Zoodles!

Zoodles are mock noodles made with zucchini (and other firm veggies like carrots).

Zoodles may be eaten raw or cooked, opening up lots of possibilities: mock Alfredo, fettuccine, spaghetti, pad thai and zoodle pasta salads.

low-carb-zucchini-slicer

This inexpensive wonder creates uniform, curly noodles from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.

 

Veggie Spiralizer Bundle

Veggie spiralizers are great for making curly fries, frittatas, salad garnishes and of course, zoodles.

low-carb-veggie-zucchini-spiralizer

Veggie Spiralizer Bundle includes a premium storage bag, cleaning brush and zoodle recipe book.

  • Fits in your hand, stores in a drawer
  • Built in finger guard
  • Dishwasher safe for easy cleaning
  • Sturdy BPA-free plastic

 

Inspiralized Cookbook

Inspiralized veggie Cookbook

The Inspiralized Cookbook transforms more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite originals.

Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice.

 

Veggie Spiralizer Cookbook

Veggie-Spiralizer-Cookbook

Top 98 Veggie Spiralizer Cookbook includes a step-by-step guide on using a spiralizer, a list of spiralizer-friendly vegetables and recipes, including:

  • Paleo-Friendly Carbonara
  • Roasted Carrot and Coconut Crostino
  • Chicken and Zucchini Noodle Bowl
  • Mediterranean Zoodle Platter
  • Zucchini Rice with Sweet Cider Dressing
  • Parmesan Broccoli Noodles with Tomatoes
  • Gluten-Free Parsnip Puttanesca
  • Avocado and Beet Omelet
  • Rutabaga Spaghetti with Truffle Marinara Sauce
  • Summer Prosciutto and Cottage Cheese Pasta

 

Fruit

Fruits are an optional item on your low carb grocery list. They can be added once your weight and health are stable.

Some people can handle the sugar in fruit and still be healthy and slim, others can’t.

Not sure which fruits are low carb enough? Here are 43 low carb fruits with 1 to 10 net carbs per serving to enjoy.

  • Choose fresh, local fruit in season and stick to berries which are lower in sugar.
  • Eat fresh fruit with a fat (peanut butter, whipped cream, cheese). It slows the blood sugar spike.
  • Try avocados: A great snack with lemon juice or balsamic, or make guacamole for dipping low carb veggies.

 

Nuts and Seeds

  • Nuts: Almonds, hazelnuts, pecans, walnuts, coconut products and especially macadamia nuts (Nuts last longer if you freeze them.)
  • Seeds: Sunflower, pumpkin, watermelon and sesame seeds

 

Low carb food list grocery shopping cart paper cut-out.

Pantry

When stocking your low carb kitchen, (consult our low carb kitchen quick-start guide) add these items to your list of low carb foods:

  • Canned tuna, salmon, crab, shrimp, sardines, anchovies
  • Vienna sausages, canned luncheon meat (Good in a pinch, but go light on processed meats, as real meat is healthier.)
  • Tomato products: Canned tomatoes and tomato paste (Look for the brands with the lowest carb count.)
  • Sauces: Pasta sauce, pizza sauce and Alfredo sauce with no added sugar or thickener
  • Canned vegetables: Green chiles, roasted red peppers, chipotle peppers, mushrooms, artichoke hearts, sun-dried tomatoes in oil (A little adds lots of flavor.), hearts of palm, green beans, greens, okra (Check labels for no added sugar.), sauerkraut
  • Chicken and/or vegetable stock
  • Nut butters (Choose natural, unsweetened. Refrigerate after opening.)

 

Condiments

  • Sugar-free dill pickles or relish. (Use for tuna or egg salad.)
  • Mustard (Any except sweetened mustard, especially honey mustard.)
  • Cider and wine vinegar (Use balsamic vinegar sparingly.)
  • Most bottled hot sauces (Tabasco)
  • Most salsa (Check the label.)
  • Soy sauce (Avoid soy sauce if you are gluten sensitive.)
  • Mayonnaise (Look for the brands with the lowest carbs.)
  • Sugar-free salad dressing
  • Capers
  • Horseradish
  • Olives
  • Lemon or lime juice (1 carb per tbsp)

 

Cooking or Baking Ingredients

  • Erythritol, xylitol and other sugar alcohol sweeteners
  • Herbs and spices (Watch for mixtures with added sugars.)
  • Extracts (Vanilla, lemon, almond, etc. Avoid any with sugar.)
  • Broth or bouillon
  • Cocoa powder (unsweetened)
  • Gelatin (plain)
  • Extra-virgin olive oil
  • Sesame oil for salad dressings
  • Almond flour, coconut flour, Carbquik baking mix.

 

Nature’s Best ISOPURE Whey Protein

Unflavored and zero carb. Pure 100% whey protein isolate, stripped of fat, carbs, fillers, sugars and lactose.

Isopure-Whey-Protein-isolate

Nature’s Best Isopure isolate whey protein is available in small, 1 pound sizes (makes just under 4 loaves of low carb Soul Bread) and larger bulk sizes (most economical).

Isopure protein powder is also available in 19 flavored varieties.

 

Liquid Sucralose

EzSweetz Soul Bread sucralose

EZ-Sweetz liquid sweetener is made of sucralose and has no bitter aftertaste. Zero carb, zero calories, zero impact.

 

Liquid De-Bittered Stevia

EZ-Sweetz Liquid De-Bittered Stevia

EZ-Sweetz’s de-bittered stevia blend has no unpleasant aftertaste. This blend has none of the characteristic bitterness of typical stevia sweeteners.

 

Kiva All Natural Xanthan Gum

xanthan-gum-kiva

Kiva all-natural xanthan gum is non-GMO, vegan and gluten-free. Kiva’s twin pack costs less than a single of the other brands.

Xanthan gum thickens soups and sauces naturally. It adds volume, elasticity, and structure to bread and baked goods.

 

Organic Coconut Oil

Organic Coconut Oil

Carrington Farms Organic Coconut Oil is  essential for rapid fat-burning. Fats from coconut oil aren’t stored. Instead, coconut oil fats are used immediately for energy.

Coconut oil can last up to two years without spoiling. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.

 

Avocado Oil

La Tourangelle Avocado Oil

La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness – great for both sweet and savory recipes.

 

Performance MCT Oil

bulletproof coffee best MCT Oil

Left Coast’s pure MCT oil blend is identical quality to the ‘Bulletproof’ brand. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.

MCT oil is an easy way to increase your healthy fats. Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy.

Triple filtered, pharmaceutical grade, BPA-free container, USA-made.

 

CarbQuik

carbquik baking mix

CarbQuik baking mix has 90% less carbs than Bisquick. No sugar, high fiber, high protein.

  • 3 lb box makes 90 biscuits, just add water.
  • (2 net carbs per biscuit)

 

Low Carb Baking Mix

bobs red mill low carb baking mix

For bread machines or hand-baked breads. Bob’s Red Mill Low Carb Baking Mix is all-natural and Kosher, with only 5 net carbs per serving.

 

Miscellaneous

  • Pork rinds (Crushed, these are a good substitute for bread crumbs.)
  • Beef jerky or beef sticks

 

Printable Low Carb Grocery List

Click the image to view, print or save.

Free download: Low Carb Foods List Grocery Store

 

Rapid Keto

Bust through plateaus, carb up and uncover a life you love.

Interactive digital and audio keto meal plans slide you into fat-burning mode, without needing to go strict low carb!

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Keep Calm and Low Carb

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Category: First Month, Food Lists