Your LCHF Shopping List

 Your LCHF Shopping List – Here are the LCHF essential foods we can’t live without.

Dairy

  • 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, brie, 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.
  • Whole Milk – in the US we like FairLife brand which has half the carbs of regular milk.
  • Almond milk, unsweetened (approx. 30 cals/cup) Great for protein smoothies.
  • Sour cream (full fat) – avoid brands with cornstarch and other fillers which will raise the carb count.
  • Heavy cream – 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, if weight loss is your goal, eat 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 stevia or erythritol for a snack.

Fats and Oils

  • 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. In the US we order from Tropical Traditions
  • Extra virgin coconut oil (smells like coconut) – Use for asian curries and desserts where you want the taste of coconut to shine through. In the US we order from Tropical Traditions
  • Extra virgin olive oil  – for salads and drizzling over vegetables.
  • Duck fat, goose fat, tallow and lard all great for cooking, esp. roasting vegetables.

Protein

  • 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  
  • 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. See recipe here. Choose a  brand with no fillers.
  • Cod or any other white fish, preferably wild-caught
  • Salmon, preferably wild-caught
  • Fresh or frozen shrimp, preferably wild-caught
  • 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 
  • Venison
  • Organic cold cuts such as salami, ham and turkey

Condiments and Spices

  • 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 
  • Red wine vinegar
  • Apple cider vinegar
  • Dijon mustard/Whole grain dijon mustard – useful for salad dressing and making our Dijon Biscuits and Creamy Mustard Chicken
  • Liquid Stevia – This has zero calories and zero carbs and is all natural. We like EZ-Sweetz brand
  • 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). In the US we like Sensato brand.
  • 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)

Vegetables

  • Green beans
  • Zucchini -great for making “zoodles”
  • Broccoli
  • Brussels sprouts – wonderful roasted in butter or coconut oil
  • Snap peas
  • Snow peas
  • Swiss chard
  • Spinach
  • Baby spinach 
  • Mixed salad greens, baby lettuce, regular lettuce, arugula 
  • Cucumber 
  • Cauliflower – wonderful roasted with pastured butter, coconut oil or olive oil and S&P, pureed to accompany meat or fish or riced and spiced to accompany a curry or stir-fry).  This is an awesome and satisfying carb replacement.
  • Eggplant – a very versatile vegetable in low carb cooking
  • Fennel  – wonderful, sliced drizzled with olive oil and roasted.
  • Green or red cabbage
  • Avocados or guacamole 
  • Mushrooms, be careful with shitake which are slightly higher in carbs
  • Okra – great stir-fried with indian spices
  • Peppers and chilis
  • Green onions
  • Red onions -in moderation
  • Shallots -in moderation
  • Garlic
  • Celery
  • Green, red yellow, orange peppers (capsicums)
  • Tomatoes 
  • Olives – black or green varieties
  • Fresh herbs: cilantro, basil, parsley, rosemary, thyme, marjoram, oregano etc

TIP: Store veges in sealed stay fresh evergreen bags in the fridge to keep fresh for long periods of time.

Beverages

  • 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 splenda or erythritol, plus heavy cream
  • Protein Powder (chocolate or other flavor) – Choose a brand less than 3g net carbs per scoop and use 1 scoop in 1 cup unsweetened almond milk/ Great when you’re craving a milk shake. We like Optimum Nutrition
    100% Whey Gold Standard Protein available from Netrition.

Useful Pantry Staples

  • Canned Tuna and wild salmon 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 and almond meal – In the US order it online from Nuts.com. Very useful for LCHF baking and as a substitute for bread crumbs in meatloaves and meatballs.
  • Coconut flour. In the US we like Bob’s Red Mill.

Supplements (Note: these will vary for each individual and are suggestions only)

  • Multi vitamins
  • D3 5000 mg – 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.

 

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