Low Carb Grocery List: Must-Have Items for a Healthier Lifestyle

If you’re new to a low-carb diet, a simple trip to the grocery store can be overwhelming. The smells of fresh bread or freshly baked cookies might be calling your name while navigating new aisles or dissecting food labels. The answer? A low-carb grocery list.

This one simple step takes the guesswork out of the process. It guides you on what to eat, what to limit and what to avoid. Keep reading for the ultimate low-carb grocery list. We’ll cover every meal of the day, including breakfast, lunch, dinner and, yes, even dessert.

Benefits of a Low-Carb Diet

A low-carb diet limits carbohydrates. Carbs are found in bread, starchy pasta and processed sugary foods.^[1] A low-carb diet emphasizes eating foods high in protein and fats. These include lean meats, high-quality fats and leafy green vegetables.

Normally, the body breaks carbs down into glucose. This is the body’s preferred source of energy. Low-carb diets support weight loss by having the body burn fat for fuel instead.

Here are some more benefits of low-carb diets:^[2]

• Reduces appetite
• Supports healthy blood sugar
• May improve triglycerides levels
• Helps reduce some cardiovascular risk factors
• Reduces risk factors for type 2 diabetes

So, how many carbohydrates do you need? The Dietary Guidelines for Americans recommend carbs make up 45 to 65 percent of a person’s total calories.^[3] If a person consumes 2,000 calories per day, they should aim for 225-325 grams of carbs per day.

The ideal carb intake will look different for someone on a low-carb diet. A review of low-carb diets classified daily carbohydrate intake by various low-carb approaches. This ranged from very low to high:^[4]

• Very low carbohydrate: less than 10 percent carbohydrates, or 20 to 50 grams per day
• Low carbohydrate: less than 26 percent carbohydrates, or less than 130 grams per day
• Moderate carbohydrate: 26% to 44 percent carbohydrates
• High carbohydrate: 45 percent or greater carbohydrates

Low Carb Breakfast Foods

For decades, breakfast has notoriously been marked by carbs. Think cereal, croissants, pancakes and toast, to name a few. These high-carb foods can cause blood sugar spikes and crashes soon after eating. Start the day on the right foot instead with these low-carb breakfast foods:

Eggs

Eggs are a versatile staple of a low-carb diet. They are high in protein and can be scrambled, whipped into an omelet or fried. One delicious way to make eggs are these Pasture-Raised Egg Bites. If you’re feeling creative, you can also experiment with an Coffee Egg Latte. (It pairs great with Bulletproof Creamer).

Coconut Flour Pancakes

Fluffy pancakes don’t have to be something you only dream about on a low-carb diet. Make it reality with these Keto Coconut Flour Pancakes. The recipe calls for coconut flour in place of regular flour. Instead of maple syrup, try a delicious, low-carb topping such as coconut cream, fruit or grass-fed ghee.

Breakfast Smoothies

If your mornings are chaotic, rely on smoothies as a quick, on-the-go breakfast. There are so many flavor combinations to try that are robust with flavor and nutrients. Mix things up at any time by swapping fruits, vegetables, protein powders and healthy fats. These sweet and creamy keto smoothies and this Gut-Friendly Collagen Smoothie are must-tries. They incorporate two low-carb MVPs: chia seeds and MCT oil.

Low Carb Lunch and Dinner Foods

If your lunch or dinner revolves around carbs, don’t fret. There are plenty of low-carb dinner ideas that won’t leave you feeling deprived or pushing broccoli around your plate. Also great? These lunch and dinner ideas can be prepped in advance for easy low-carb meals throughout the week.

Meat and Veggies

Meat and potatoes, who? Meat and veggies are the new BFFs that will transform your meals.

Simply choose a meat — chicken, salmon, turkey, beef and so on — and then pair it with veggies. A few tasty examples: grilled chicken with lemon broccoli, salmon with a side salad or turkey lettuce wraps (turkey wrapped in lettuce).

Bun-free Burgers

Did you know a plain hamburger patty has 0 grams of carbs?^[5] Keep the low-carb theme going by skipping the bun and wrapping it in lettuce instead. It provides the perfect amount of crunch without stomping all over your macros. Dress up the rest of the burger in delicious toppings, such as mustard, tomato, sliced red onions, cheese and bacon. These mouth-watering keto burger recipes serve up plenty of lunch and dinner inspiration.

Low-Carb Snacks

When midday hunger strikes, low-carb snacks can help keep your blood sugar stable. They’ll also do a better job of keeping you satisfied than a trip to the vending machine.

Snack Plates

#GirlDinner meets low carb with this sweet and savory snack. Add a combination of ingredients to a plate, such as:

• Cured meats (think pepperoni or salami)
• Hard cheeses (such as aged cheddar)
• Assorted nuts (pecans, macadamia)
• A sauce for dipping, such as a savory basil pesto or a sweet dollop of nut butter

Protein Crisp Bars

Having Bulletproof Protein Crisp Bars in your bag at all times is a delicious and convenient way to stay on track of your low-carb goals. Available in four different flavors, each bar has 11 grams of protein and only 3 grams of carbs. The sweet taste and crunch also make a great dessert.

More Articles From Bulletproof

The Science-Backed Benefits and Side Effects of Caffeine

Do Probiotics Help with Bloating? Find Out How They Can Ease Your Discomfort

10 Foods High in Magnesium: Add These Power Foods to Your Diet

9 Cabbage Recipes to Eat on the Bulletproof Diet

Low-Carb Desserts

These low-carb desserts are the perfect option when your sweet tooth is hankering for a treat. Since they’re downright decadent, it’s normal to feel naughty while eating these.

Greek Yogurt Bark

For a feel-good bite every time, whip up a batch of Greek yogurt. Take full-fat Greek yogurt and mix in toppings, such as a drizzle of maple syrup, strawberries and pistachios. Then, lay on a prepared baking sheet and freeze. Once it’s ready to eat, it’s a refreshing snack that’s low in carbs and high in protein.

Chocolate Mousse

Mousse may not be your favorite tub of ice cream, but it comes pretty darn close. The silky-smooth texture comes together in minutes thanks to a few ingredients and a hand mixer. Most low-carb mousse recipes come in under 5 net carbs. Check out other low-carb desserts to sate your sweet tooth.

Your Complete Low-Carb Grocery List

Vegetables

Artichokes
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cauliflower
Celery
Cucumbers
Green beans
Green onions
Kale
Lettuce
Mushrooms
Onions
Spinach
Tomatoes
Zucchini

Fruits

Avocados
Blackberries
Blueberries
Grapefruit
Lemons
Limes
Raspberries
Strawberries

Meat

Beef
Chicken
Corned beef
Deli meat (including turkey, chicken, pork and roast beef)
Duck
Goose
Lamb
Pork (including bacon and sausage)
Turkey

Seafood

Clams
Cod
Crab
Herring
Lobster
Salmon
Sardines
Scallops
Shellfish
Swordfish
Trout
Tuna

Dairy and Eggs

Butter
Cottage cheese
Cream cheese
Eggs
Full-fat cheese
Grass-fed ghee
Greek yogurt
Heavy cream
Pastured eggs
Sour cream

Fats and Oils

Avocado oil
Olive oil
Peanut oil
Sesame oil
Mayonnaise
Nuts (cashews, almonds, walnuts, pecans, peanuts, pistachios)
Seeds (chia seeds, pumpkin seeds, flax seeds, sunflower seeds)

Spices and Condiments

Buffalo sauce
Broth
Caesar dressing
Dijon mustard
Ranch dressing
Soy sauce
Spices
Sugar-free barbecue sauce
Sugar-free ketchup
Vinegar
Worcestershire sauce
Yellow mustard

Drinks

Coffee
Protein powder
Tea
Unsweetened nut milks
Water

A low-carb diet consists of limiting carbohydrates and eating more fats and protein. But since a low-carb diet can be difficult to follow at first, a low-carb grocery list provides the framework beginners need. If you’re ever unsure about a food, refer to this list. You can also use it to form the basis of your meal plan. Some of the best low-carb foods to check off your list, week after week, include eggs, lean meats and seafood and various fruits and vegetables.