148 LOW CARB FOODS SHOPPING LIST
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1 148 LOW CARB FOODS SHOPPING LIST
2 MEAT, FISH AND POULTRY Zero Carb Foods All Red Meat Chicken Turkey Pork Veal Lamb Fowl (duck, goose, hen, quail) Organ Meats (tongue, brains, liver, heart, and kidneys) Game Meats (ostrich, venison, caribou, bison, and elk) Exotic Meats (such as ostrich and emu) Cold Cuts And Ham (read label some have added sugar) Bacon All Fish
3 SEAFOOD Shrimp 0 Carbs Crawfish - 0 Carbs Crab - 0 Carbs Lobster 2 grams per 6 ounces Mussels 8.4 per 6 ounces Oysters 12.4 per 6 ounces Scallops 3.9 per 6 ounces Clams 8.7 grams per 6 ounces Squid 7 grams per 6 ounces
4 FATS AND DRESSINGS Butter - 0 Carbs Mayonnaise - 0 Carbs Oils 0 Carbs (olive, avocado, and coconut oils for general use. Cold-pressed or expellerpressed canola, peanut, and grapeseed oils are good for stir-fries) Pure Unrefined Cold Pressed Extra Virgin Coconut Oil 0 Carbs (contains medium chain triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat) Avocados grams each Blue Cheese Dressing (2 tbsp.) 2.3 grams Italian Dressing (2 tbsp.) 3 grams Cesar Dressing (2 tbsp.) -.5 grams Ranch Dressing (2 tbsp.) 1.4 grams 100 Island Dressing (2 tbsp.) 4.8 grams Note: Check labels on all commercial dressings for carb counts
5 SOY VEGAN PROTEIN Soybeans grams per 1/2 cup Soy Milk 1.2 grams per cup Firm Tofu 2.2 grams per 4 ounces Silken Tofu 3.2 grams per 4 ounces Tempeh 16 grams per cup Soy Nuts 2 grams per ½ ounce HERBS AND SPICES All Herbs And Spices Have Only Trace Amounts Of Carbs
6 VEGETABLES Alfalfa Sprouts -.4 grams per cup Daikon 1 gram per ½ cup Endive - >1 gram per ounce Escarole - >1 gram per ounce Arugula -.2 grams per ½ cup Bok Choy -.8 grams per 1 cup/raw Celery -.8 grams per 1 stalk Chicory Greens -.6 grams per ½ cup Green Onions -.1 per 1 tablespoon Cucumber - 1 gram per ½ cup sliced Fennel grams per 1 cup Iceberg Lettuce -.1 grams per 1/2 cup Jicama grams per ½ cup Parsley - >1 gram per ounce Bell Peppers grams per ½ cup Radicchio -.7 grams per ½ cup
7 Radishes -.9 grams per 10 pieces Romaine Lettuce -.2 grams per ½ cup Artichoke (1/4 Steamed) 4 grams Artichoke Hearts In Water - 2 grams per 1 heart Asparagus grams per 6 spears Bamboo Shoots grams per 1 cup Broccoli - 1 gram per 1/2 cup Brussels sprouts grams per ¼ cup Cabbage - 2 grams per ½ cup Cauliflower - 2 grams per 1 cup Chard grams per ½ cup Collard Greens grams per 1/2 cup Eggplant grams per ½ cup Hearts of Palm -.7 grams per 1 heart Kale grams per ½ cup Kohlrabi grams per ½ cup Leeks grams per ¼ cup
8 Mushrooms 1 gram per ½ cup Okra grams per ½ cup Black Olives (10 small, 5 large, or 3 jumbo olives) - 1 gram Onions grams per ¼ cup Pumpkin grams per ¼ cup Sauerkraut (canned and drained) grams per ½ cup Spinach -.2 grams per ½ cup Summer Squash - 2 grams per ½ cup Tomato (1 medium) - 4 grams Cherry Tomatoes - 4 grams per cup Turnips grams per ½ cup
9 FRUITS Limes 2 grams per 1 ounce Lemons 2 grams per 1 ounce Rhubarb grams per ½ cup Apricots 5 grams per fruit Strawberries 11 grams per cup Blackberries - 7 grams per cup Raspberries 5 grams per cup Red Grapefruit - 9 grams per 1/2 fruit
10 DAIRY Egg White.3 grams Egg Yolk -.3 grams Whole Egg -.6 grams Heavy Whipping Cream -.5 to.7 grams per tablespoon Half-and-Half -.5 to 1 grams per tablespoon Plain Full Fat Greek Yogurt - 9 grams per cup Full Fat Sour Cream 1.2 grams per 2 tablespoons Unsweetened Almond Milk Less than 1 gram per cup
11 Cheeses Gruyère Cheese -.1 grams per ounce Cheddar -.5 gram per ounce Fontina -.4 grams per ounce Havarti -.7 grams per ounce Parmesan -.9 grams per ounce Gouda -.6 grams per ounce Mozzarella -.6 grams per ounce Ricotta -.8 grams per ounce Blue Cheese - 1 gram per ounce Edam -.4 grams per ounce Monterey -.1 grams per ounce Muenster -.3 grams per ounce Provolone -.6 grams per ounce Neufchatel -.1 to.8 grams per ounce
12 NUTS & SEEDS Almonds (2 tbsp.) 1.4 grams Peanuts (2 tbsp.) 1.8 grams Hazelnuts (2 tbsp.) 1.2 gram Macadamia Nuts (2 tbsp.) -.9 grams Pecans (2 tbsp. chopped) -.6 grams Pine Nuts (2 tbsp.) grams Pistachio Nuts (2 tbsp.) grams Walnuts (2 tbsp. halves) -.9 grams Pumpkin Seeds - 5 grams per ounce Sunflower Seeds 4 grams per ounce Almond Butter - 3 grams per tablespoon Peanut Butter 2.4 grams per tablespoon ZERO CARB DRINKS Water
13 Unsweetened Tea Unsweetened Coffee Club Soda Diet Soda (be cautious as artificial sweeteners can affect low carb weight loss) Sugar Free Sparkling Water No-Calorie Flavored Seltzers Herbal Tea (without added barley or fruit sugars)
14 ZERO CARB ALCOHOLIC BEVERAGES Gin Rum Vodka Whiskey Martini Tequila
15 MISCELLANEOUS Shirataki Noodles 0 Carbs White Vinegar 0 Carbs Balsamic Vinegar 0 Carbs Red Wine Vinegar 0 Carbs Rice Vinegar (seasoned) 3 grams per tbsp. Soy Sauce - 1 gram per tablespoon Mustard 0 Carbs Unflavored, powdered gelatin 0 Carbs (use as a binder in recipes) Most Hot Sauces 0 Carbs Turkey or Beef Jerky (not teriyaki flavor) - 3 grams per ounce Kale Chips grams per ounce Coconut Flakes - 4 grams per ounce Pickles - 1 gram per pickle
keto FOOD LIST - offal, grass-fed (liver, heart, kidneys and other organ meats) - Monounsaturated (avocado, macadamia and olive oil)
keto FOOD LIST EAT FREELY Grass-fed and wild animal sources - grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin,
Vegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).
Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant
*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
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VEGETABLES Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low. Arugula (Rocket) Artichokes Asparagus Bok Choy Broccoli Brussels Sprouts Butterhead
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FRUIT Avocado 9 2 Blackberries 10 5 Blueberries Cranberries Elderberries
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THE IN.FORM MAINTENANCE PLAN SHANDI HATFIELD TYPE YOUR QUESTIONS & COMMENTS 9/22/2016. IN.FORM Coaches Webinar September 13, 2016
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Fruits. Dr. Dave, ND Pitta Balancing Foods
Fruits Apples (sweet) Applesauce Apricots (sweet) Berries (sweet) Cherries (sweet) Coconut Dates Figs Grapes (red, purple, black) Limes Mangos (ripe) Melons Oranges (sweet) Papaya Pears Pineapple (sweet)
Flat Stomach Formula Food Chart
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Food Safety for small caged rodents
Legend: Food Safety for small caged rodents + Good choice - feed in moderation X toxic to this species +C High in Vitamin C Blank spaces in the table indicate foods which have either not been tested for
Controlling Calcium and Phosphorus in Your Diet
Page 1 of 8 Controlling Calcium and Phosphorus in Your Diet Calcium and phosphorus are minerals that are found naturally in many foods. Foods containing less than one point of calcium or phosphorus may
Get ready to change how you feel and look in just 10 days. The CoreBody Reformer
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LUNCH SALAD Rinse beans and salmon. Mix all ingredients together. Keep chilled until serving.
The Reset Diet can be as simple or as gourmet as you wish. For simplicity, it can be as easy as shake, salad, and stir-fry. Here are some ideas to get you started: BREAKFAST SHAKE Blend all ingredients
Your Quickstart Range Seeker Meal Plan
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