What You Can Eat:
Dairy and Eggs
- Eggs – preferably pastured/grassfed/free-range OR cage-free/organic. If you will be eating alot of eggs, get the best: the difference in color, taste and the health benefit when compared to regular eggs is amazing.
- Cheese – sharp cheddar (grass fed if possible), gouda, jarlsberg, stilton, manchego, mozzarella, parmesan, goat cheese etc.
- Unsalted pastured/grass-fed butter – two words here in the US: “Kerry-Gold”. Butter from grass-fed cows contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.
- Almond milk, unsweetened (approx. 30 cals/cup) Great for protein smoothies
- Sour cream – avoid brands with cornstarch and other fillers which will raise the carb count.
- Heavy cream – grass fed if possible. Avoid brands with cornstarch and other fillers. Check that the container says <1 g carb per tablespoon.
- Greek Yogurt (full-fat) – Choose the brand with the lowest carb count and have small amounts daily (1/8 to 1/4 cup) and factor the carbs into your carb count.
- Cream Cheese – Check that the carbs are 2g per ounce or less. Some cream cheeses contain fillers.
- Mascarpone – Great mixed with a little vanilla and splenda for a snack.
Oils, Condiments, Sauces and Sweeteners
Expeller pressed coconut oil (unscented) – Order it online and get a big tub as you’ll need it. This is your go-to oil for cooking. It keeps well on the kitchen counter and requires no refrigeration.
- Extra virgin coconut oil (smells like coconut) – Use for asian curries and desserts where you want the taste of coconut to shine through
- Extra virgin olive oil – for salads and drizzling over vegetables.
- Duck fat, goose fat, tallow and lard – great for cooking.
- Low sugar ketchup (optional) – A huge saving of carbs and no difference in taste to regular ketchup. It does contain some liquid sucralose so use in small amounts when you just have to have ketchup.
- Mayonnaise – choose a brand that is made with olive oil or expeller pressed canola oil rather than soy bean oil or make your own.
- Aged balsamic vinegar
- White wine vinegar/champagne vinegar
- Red wine vinegar
- Apple cider vinegar
- Dijon mustard/Whole grain dijon mustard – useful for salad dressing and making dijon buns
- Erythritol Powder– A safe and natural sugar alcohol that does not cause the usual digestive distress caused by sorbitol, manitol and other sugar alcohols. It is a minimal carb and calorie food (about 20 calories per 100g).
- Stevia or Sucralose drops
- Sea salt – coarse and fine crystals
- Black pepper
- Fresh lemon or lime juice
- Indian spices (pre-ground or whole: cumin, coriander, cardamom, turmeric, cinnamon, nutmeg, cayenne pepper, cloves, fennel seed, asafoetida, fenugreek, ginger, mustard, garam masala and curry powder blends)
- Homemade pesto (fresh basil, olive oil, pine nuts, garlic, parmesan)
- Water and calorie free, carb-free sparkling mineral water (flavored or unflavored) – any brand
- Almond milk, unsweetened (30 cals/cup)
- Tea – any black, green, white or oolong tea you prefer, unsweetened – hot or iced
- Coffee – to sweeten use convenient sucralose drops or erythritol, plus heavy cream
- Protein Powder (chocolate or other flavor) – Choose a brand less than 3g per scoop and use 1 scoop in 1 cup almond milk/ Great when you’re craving a milk shake.
Useful Pantry Staples
- Skipjack or Ahi Tuna packed in water – Makes a great tuna salad when mixed with mayo and a little green onion, celery and your choice of spices
- Canned organic tomatoes – preferably BPA free
- Coconut milk, or coconut cream, full-fat, unsweetened, organic
- Tomato paste
- Curry pastes – check carb content
- Canned pure pumpkin (not pie filling)
- Blanched almond flour – Order it online in the US from Nuts.com or in Australia from iherb. It’s very useful for baking and as a substitute for bread crumbs.
- Coconut flour – excellent for muffins and quickbreads.
Vegetables (choose organic when possible)
Any green vegetable: lettuce, cucumber, zucchini, broccoli, spinach, swiss chard, snow peas, snap peas, green beans etc.
Avocado – technically a fruit, but low in carbs.
Cauliflower – one of the most versatile veggies around!
Brussels sprouts – wonderful roasted in butter, olive oil or coconut oil and sprinkled with lemon juice and parmesan cheese.
Eggplant – another ‘meaty’ versatile veggie.
Tomatoes, carrots, onions – eat in small quantities as these are higher in carbs
- Free range whole chickens, or parts, free range and/or organic
- Skinless chicken breasts, free range and/or organic
- Ground turkey
- Duck legs and breasts or whole duck, goose
- Pork tenderloin, organic
- Pork chops, organic
- Pork shoulder (great for making pulled pork)
- Ground grass-fed beef or buffalo 75-85% fat
- Grass fed Beef burger patties – in freezer section. Ensure they contain no starchy fillers or breadcrumbs and are 100% meat.
- Any sausage that is less than 3-4g carbs per serve, organic
- Any grass-fed meat (pork, beef, lamb)
- Pork breakfast sausage, or ground pork – great in asian style burgers. Choose a brand with no fillers.
- Wild caught cod or any other white fish
- Salmon, preferably wild caught
- Fresh or frozen raw wild shrimp, shelled, organic, wild
- Wild Smoked salmon – check the carb content, some brands contain sugar
- Organic sliced meats and cold cuts – check that there is no added sugar or additives
- Bacon – no added sugar
Light Meals and Snack Ideas (perfect for lunch!)
- Macadamia nuts, 1oz (30g) plain roasted – Get them when fresh and freeze in bulk. Our favorite snack by far as they’re super high in fat. Great for a between meal snack. Very satisfying.
- Almonds, pecans or walnuts or any other nuts, 1-2 oz (avoid cashews as they are higher in carbs)
- Cheese – 1-2oz (30g – 60g), any type
- Protein shake made with 1 cup of almond milk
- Tuna salad – recipe in our LCHF Nation cookbook #1
- Broccoli salad – recipe in our LCHF Nation cookbook #1
- Egg Muffins – recipe in our LCHF Nation cookbook #1
- Smoked salmon Pinwheels – salmon rolled around cream cheese with cucumber slices black pepper and capers. Recipe in our LCHF Nation cookbook #1
- Cold meat, organic, 1-2oz (30g to 60g) such as turkey rolled around an ounce of cream cheese
- Boiled eggs with salt and pepper
- Pumpkin pudding – Recipe in our LCHF Nation #1
- Cream cheese – nice when mixed with almond or peanut butter or cinnamon and/or a little stevia or erythritol)
- Mascarpone – creamy and indulgent mixed with a little erythritol or xylitol and vanilla.
- Dijon buns – A great treat with eggs in the morning or simply buttered and topped with a slice of ham and some grainy mustard or some smoked salmon. You can also use these to grill cheese on. Recipe in our LCHF Nation cookbook #1
- Pumpkin scones – recipe in our LCHF Nation cookbook #1
- Pepperoni slices, organic, baked or zapped in the microwave until crisp, and used as scoops for cream cheese
- Devilled eggs
- Scrambled eggs – recipe in our LCHF Nation cookbook #1
- Low carb cheese n’ onion crackers made with almond flour. Recipe in our LCHF Nation cookbook #1
- Cauliflower Crust Pizza topped with mozzarella – recipe in our LCHF Nation cookbook #1
- Bullet-Proof Coffee – recipe in our LCHF Nation cookbook #1
- LCHF pumpkin and walnut bread – recipe in our LCHF Nation cookbook #3
- Silver Dollar Pancakes – recipe in our LCHF Nation cookbook #1
- Asiagio Cheese and Pint Nut Crisps – recipe in our LCHF Nation cookbook #2
Vitamins and Minerals (Suggested only. Please see your doctor for personal recommendations)
- Multi vitamins
- D3 5000 IU – Vitamin D studies show a link between people’s ability to maintain healthy blood glucose levels and having enough vitamin D in their blood. See you doctor to measure your Vitamin D3 levels.
- Potassium Asporotate – very helpful on a low carb diet plan due to initial glycogen losses when converting from a sugar burner to a fat burner (glycogen is bound to potassium). Prevents muscle cramps and nausea, safeguards muscle mass and helps in ketogenesis. Potassium may be useful for people with insulin resistance. The daily recommended intake for potassium is 4700 mg daily. Good sources of potassium include: avocados, broccoli, spinach, pork, beef, salmon and chocolate!
- Magnesium Citrate – very helpful on a low carb diet plan due to initial fluid and mineral losses.