How to Low Carb Food Shop

If you are needing a little bit of inspiration for your low carb food shop, then look no further. We have created a short video to show the kind of foods we like to include in our weekly food shop. Below we have also included a more extensive list of foods to fill your low carb shopping trolley with. We all obviously have different tastes and preferences and would therefore recommend selecting the foods you enjoy most from the list below. If budget is an issue, don’t fret. There are lots of ways to make your food shop affordable; for example buying frozen vegetables, berries and spices or perhaps opting for tinned fish.

Meat, fish & dairy

For meat, fish and dairy always opt for the full fat option. Full fat varieties are usually low in carbohydrates, taste delicious, plus the fat content helps to keep you satisfied and full for longer. Choosing full fat sources also helps in the absorption of certain nutrients, as some vitamins in fact require fat, in order to be absorbed by the body. The fat soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K. If budget is not an issue, opting for organic grass fed meat can be beneficial, as they are higher in essential nutrients, such as omega 3 fatty acids.

Meat:

  • Chicken thighs/legs/drumsticks/wings
  • 20% Mince beef
  • 20% Mince lamb
  • 20% Mince pork
  • Sirloin steak
  • Lamb steaks
  • Pork belly
  • Roast joint eg. chicken/pork/lamb/beef
  • Dry cured meats eg. salami/chorizo/parma ham
  • Deli ham
  • Corned beef
  • Sausages
  • Bacon
Fish/shellfish:

  • Salmon
  • Smoked Salmon
  • Trout
  • Kippers
  • Mackerel
  • Sardines
  • Seabass
  • Anchovies
  • Prawns
  • Crayfish
Dairy:

  • Whole milk
  • Cream
  • Butter
  • Cheese eg. cheddar, parmesan, goats cheese, feta, brie, cream cheese
  • Sour cream
  • Greek yoghurt
  • Eggs

Herbs & spices:

Using herbs & spices when cooking is a great way to enhance the flavour of your dishes, making them more appetising.

  • Garlic
  • Coriander
  • Parsley
  • Rosemary
  • Thyme
  • Ginger
  • Chillies
  • Paprika
  • Oregano

Vegetables:

Vegetables are important in any diet as they provide a wide array of essential nutrients, fibre, and antioxidants. When selecting vegetables always opt for low carb, nutrient dense vegetables. This usually includes most green vegetables available on our supermarkets shelves.

  • Lettuce
  • Cucumber
  • Celery
  • Spinach
  • Kale
  • Asparagus
  • Spring onions
  • Broccoli
  • Cauliflower
  • Courgette
  • Cabbage
  • Leeks
  • Green beans
  • Aubergine
  • Peppers
  • Celeriac

Fruit:

Whilst fruit contains lots of important nutrients and antioxidants, many fruits also contain a large amount of carbohydrate and sugar. When following the Low Carb Program, it is best to stick to a moderate amount of low sugar fruits, such as berries. Lemons and limes can also be great to add to water or to use in your cooking for added flavour.

  • Avocados
  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries
  • Canteloupe
  • Honeydew melon
  • Watermelon
  • Passionfruit
  • Lemons
  • Limes

Snacks/Cupboard items:

  • Olive oil
  • Coconut oil
  • Coconut Cream
  • Mayonnaise
  • Olives
  • Almonds
  • Walnuts
  • Pumpkin seeds
  • Sunflower Seeds
  • Flaxseed
  • Plain dark chocolate 70% or higher (the higher, the lower the carbohydrate content)

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About the author

Michaela de la Fosse

Michaela is Senior Recipe Writer and a Behaviour Change Mentor for diabetes.co.uk. Michaela graduated in 2017 with a 1st Class BSc (Hons) degree in Human Nutrition. She is an Associate Nutritionist (ANutr) with the Association for Nutrition. Whilst her background is nutrition, she also has a keen interest in exercise and healthy cooking. Michaela wants to help empower others to take control of their health.

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