Low Carb Shopping staples

Breakfast foods

• Eggs
• Natural full fat yoghurt
• LSA* (Ground Linseed, Almond, Sunflower seeds)
• Sunflower seeds, pumpkin seeds, sesame seeds
• Chia seeds* (gluten free section of your supermarket)
• Fresh or frozen berries
• Bacon (Organic bacon from your butcher if possible)
• Full cream milk

Meat and Seafood

• Chicken, lamb, beef (fat on)
• Prawns, fish, mussels, oysters, octopus, squid

Fruit and vegetables

Note; avoid vegetables grown below the ground or starchy vegetables, such as potato, kumara, and pumpkin. Carrots in small amounts are ok.

• Lettuce, cucumber
• Tomatoes, avocado, capsicum,
• Cucumber, zucchini
• Onions (quite high in carbs but not something you will eat in large amounts)
• Carrots, cabbage, cauliflower, broccoli
• Spinach, kale, Asian greens

Staples:

The foods listed below are used in most of the meal recipes I have posted and   good for snack options throughout the day.

• Olive oil (avoid polyunsaturated vegetable/seed oils)
• Coconut oil (available at most supermarkets)
• Tahini (sesame seed paste)
• Coconut cream
• Butter
• Almonds roasted or raw
• Almond butter
• Whole ginger, fresh garlic, raw chilli (once a week I make a paste by putting all 3 in the blender with coriander (Fresh Herb Paste)
• Coriander and/or fresh herbs of your choice
• Natvia or Stevia (natural sweeteners)
• Cream
• Cream cheese, sour cream (always purchase full fat varieties, avoid low fat)
• Almond meal/flour
• Cooked chicken, cold meats ( for snacks and to add to lunch time salads)
• Cheese – mozzarella, Haloumi, parmesan, cheddar etc

*Chia seeds are a versatile little seed, high in protein and dietary fibre and great for digestion

*LSA is good source of protein, fibre and omega 6 and 9 essential fatty acids (LSA and chia seeds available at most supermarkets)

I haven’t added quantities here so you will need to judge for yourself how much of each item you need to purchase for your own needs. It is important that you do not let yourself go hungry so make sure you always have a supply of good food to prepare meals with and snack on. When buying vegetables, my motto is always buy vegetables that grow above the ground, or can be eaten raw, and with fruit ‘what’s in season within reason”. All of the foods below should be available at your local supermarket. Note that this is only a basic shopping list to get you started. Remember to purchase fresh whole foods where possible and avoid pre-packaged foods. Learn to read labels and if purchasing packaged foods, which will be unavoidable at times, aim for less than 5g carb per 100g.