It's so easy to get excited about starting a new eating plan [1], only to arrive at the grocery store and have your mind go . . . blank. That's why we've compiled the ultimate shopping list for those trying to cut carbs [2]. While research shows that a low-carb diet is effective for weight loss [3] — and can improve overall health [4] — those benefits are only possible with the right foods. This list will allow you to mix and match your favourite proteins and vegetables, and pair them with healthy fats and whole grains, for a balanced meal every time. Grab your car keys and wallet, and let's get started.
Vegetables
Nonstarchy vegetables should make up the largest portion of every meal [6].
- Leafy greens
- Cauliflower
- Broccoli
- Brussels sprouts
- Asparagus
- Carrots
- Green beans
- Mushrooms
- Courgette
- Peppers
- Onions
- Aubergine
- Celery
- Cucumbers
- Okra
- Artichoke
- Cabbage
- Daikon
Keep starchy vegetables to a minimum, eating no more than one half-cup serving daily.
- Potatoes
- Sweet potatoes
- Green peas
- Corn
- Butternut squash
- Acorn squash
- Pumpkin
- Plantain
- Parsnip
Fruits
Eat fruit in moderation [7], keeping your intake to no more than one whole piece or two half-cup servings per day.
- Strawberries
- Raspberries
- Blackberries
- Cranberries
- Grapefruit
- Kiwi
- Cantaloupe
- Lemon
- Lime
Meat and Seafood
Fresh, lean cuts of fish and meat are integral to any low-carb diet. Red meat, however, should be eaten no more than twice per week, since it's been linked to heart disease [8].
- Chicken
- Turkey
- Duck
- Tuna
- Cod
- Halibut
- Herring
- Salmon
- Trout
- Shrimp
- Mussels
- Pork
- Lamb
- Beef
- Ground meat, including beef, turkey, and chicken
Plant-Based Proteins
If you're vegetarian or vegan, just swap meat and seafood for plant-based proteins [9], such as the ones listed below.
- Tofu
- Tempeh
- Lentils
- Edamame
- Chickpeas
- Soybeans
- Black beans
- Kidney beans
- Peanuts and peanut butter
- Almonds and almond butter
Healthy Fats
Reach for sources of monounsaturated and polyunsaturated fats [10], rather than the unhealthy fats in foods like chips and ice cream. Cooking oils are among the best choices.
- Olive oil
- Avocado oil
- Walnut oil
- Canola oil
- Peanut oil
- Avocado
- Walnuts
- Macadamia nuts
- Pecans
- Brazil nuts
Grains
Steer clear of heavily processed carbs, like those found in cookies and pretzels, instead reaching for whole grains [11]. Still, you should eat no more than one serving at every meal.
- Brown rice
- Quinoa
- Oats
- Barley
- Bran
- Farro
- Popcorn
Bread and Pasta
Even a serving of bread or pasta is allowed on a low-carb diet, as long as you choose whole-wheat or whole-grain.
Eggs and Dairy
Eggs are an excellent source of protein, while dairy should be eaten in moderation (roughly one serving daily).
- Cow's milk
- Cheddar
- Goat cheese
- Brie
- Blue cheese
- Gouda
- Swiss
- Provolone
- Mozzarella
- Greek yoghurt
- Cottage cheese
- Sour cream
- Cream cheese