My Low Carb Cafe PHASE 1 Shopping List

Here is some general advice for what to buy when you go grocery shopping for Phase 1 of My Low Carb Café. You don’t need to buy all of these foods. You don’t need to force yourself to eat foods you don’t enjoy.

 

Take some time to scroll through the weekly menu. See what’s there, what the Swaps are, and consider what you’d like to eat that’s on plan.

 

Eggs are part of breakfast every day. Sometimes they are included in lunches and snacks. The whole egg, including the yoke, is very nutritious. Try to get the best quality eggs you can afford (organic and pastured).

 

You might enjoy additions to your meals like:

smoked salmon

sugarless sausage

bacon

hard, aged cheeses including:

  • Aged goat cheese
  • Asiago
  • Blue cheese
  • Cheddar
  • Colby
  • Edam
  • Emmentaler
  • Feta
  • Fontina
  • Fresh goat cheese
  • Gorgonzola
  • Gouda
  • Gruyere
  • Havarti
  • Manchego
  • Monterey Jack
  • Mozzarella
  • Muenster
  • Parmigiano-reggiano
  • Parmesan
  • Provolone
  • Roqeufort
  • Swiss

 

Canned tuna and canned salmon are quick healthy sources of protein for lunches.

 

Lunches and dinners typically include some kind of cooked animal protein like:

Chicken or turkey

Ground beef, chicken, pork, or turkey

Lamb

Pork

Seafood including shrimp, scallops, and fish like salmon.

 

Heavy cream or half and half are delicious additions to your coffee or mixed in with your scrambled eggs to give them some fluff.

 

Enjoy adding healthy fats to your meals and cooking with them. These include:

Avocados

Butter

Ghee

Sour cream

Avocado oil

Coconut oil

Extra virgin olive oil or olive oil

Macadamia oil

Mayonnaise

Olives

Do not heat flax oil; it’s great on a salad.

 

 

Non-starchy vegetables feature prominently in meal plans. These include:

Alfalfa sprouts

Arugula

Asparagus

Beet greens

Bok choy

Broccoli

Broccoli sprouts

Canned hearts of palm

Cauliflower

Celery

Cherry tomatoes

Cucumber

Dandelion greens

Eggplant

Garlic cloves

Green beans

Green cabbage

Jicama

Kale

Kale sprouts

Kohlrabi sprouts

Leeks

Mixed greens

Mushrooms

Mustard greens

Onions

Radish sprouts

Radishes

Red or green bell peppers

Romaine lettuce

Sauerkraut

Scallions

Shallots

Spaghetti squash

Spinach

Sprouted greens (like daikon radish, broccoli or arugula)

Swiss chard

Tomatoes

Zucchini

 

Be sure to check all condiments and seasonings to make sure they have no added sugar, starch, or wheat. Some condiments you might enjoy are:

Apple cider vinegar

Broth

Fresh herbs like basil

Lemons

Pepper

Salt

Spice and seasonings

White vinegar

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