Low-carb diets are eating patterns that provide fewer than 130 grams of carbohydrates, or less than 26% of total calories from carbs, per day. Carbohydrates are macronutrients found in foods like fruit, milk, grains, and legumes.

Low-carb diets have been found to benefit health in several ways, including boosting weight loss, improving blood sugar levels, and reducing heart disease risk factors such as high triglycerides.

When following a low-carb diet, it’s important to stock your kitchen with healthy, low-carb foods. Developing and sticking to a grocery list can help you stay on task while shopping and increase the chances of choosing nutritious items.

There are several types of low-carb diets, some of which are more restrictive than others. More moderate low-carb diets allow for a higher intake of carbs. When following very low-carb diets, like the keto diet, you must avoid or significantly restrict most higher-carb foods.

Fruits and vegetables vary in carb content, with non-starchy vegetables containing the lowest amount. Low-carb diets may include these low-carb fruits and vegetables: 

• Non-starchy vegetables: Asparagus, kale, broccoli, spinach, zucchini, onions, tomatoes, cucumbers, cauliflower, and artichokes
• Lower-carb fruits: Avocados, raspberries, coconut, lemons, and blackberries

Including produce on a low-carb diet is important, as vegetables and low-carb fruits provide fiber, vitamins, and minerals that are essential for health. Fiber is especially important for people on low-carb diets. A diet with too low fiber intake can lead to constipation and negatively impact overall gut health.

Fruits and vegetables also contain antioxidants, like carotenoids, flavonoids, and vitamin C, which have powerful cellular-protective properties.

Protein sources, such as poultry, seafood, and eggs, are essential to low-carb diets. Meat, poultry, and eggs are virtually carb-free and can be enjoyed on any low-carb diet. 

Here are protein sources to add to your low-carb shopping list:

• Poultry: Chicken, turkey, and duck
• Red meat: Steak, ground meat, and sausage
• Seafood: Salmon, tuna, sardines, oysters, and shrimp
• Eggs: Whole eggs and egg yolks
• Low-carb protein powders: Unsweetened protein powders, such as whey and pea protein

Meat, poultry, seafood, and eggs provide vitamins and minerals, like B12, iron, zinc, and selenium, all of which play important roles in health. Seafood is a good source of omega-3 fatty acids, which regulate inflammation in the body and support brain and immune function.

Fattier protein sources, like some cuts of red meat, fatty fish, and egg yolks, are a good choice for people following the very low-carb, high-fat keto diet.

Low-carb protein powders, such as unsweetened whey protein, can be used to make low-carb protein shakes and smoothies.

Dairy products, such as cheese, yogurt, cottage cheese, milk, and kefir, are permitted on low-carb diets. However, some dairy products are higher in carbs than others.

For example, sweetened dairy products, like chocolate milk, ice cream, and sweetened yogurts, should be avoided when following a low-carb diet.

People on low-carb diets can enjoy these dairy products:

• Unsweetened yogurt and kefir 
• Sour cream
• Cream cheese
• Cottage cheese
• Cheeses, like cheddar, mozzarella, goat, parmesan, and feta
• Unsweetened milk and cream  

Dairy products provide protein, healthy fats, vitamins, and minerals. As well as being an excellent source of calcium, a mineral that gives structure to your bones and teeth, as well as for nerve and muscle function, hormone secretion, and blood vessel dilation.

Fats and oils are allowed on any low-carb diet. The following can make a healthful addition to your low-carb shopping list:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Ghee

Fats are especially important on the keto diet. People following the “classic” ketogenic diet need to take in around 90% of energy from fat, so they must prioritize fats at every meal.

Cooking with fats, such as butter and coconut oil, and drizzling olive or avocado oil on vegetables and meat dishes is a good way to boost your fat intake when on a low-carb diet.

Nuts and seeds vary in their carb content, and some are lower in carbs than others. Here are a few that can be enjoyed on low-carb diets:

• Nuts: Pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, pine nuts, and almonds
• Seeds: Pumpkin seeds, flaxseeds, chia seeds, hemp seeds, sunflower seeds, and sesame seeds
• Nut and seed butters: Almond butter, macadamia nut butter, and pumpkin seed butter

Nuts and seeds are good sources of fiber, protein, fats, vitamins, and minerals. Studies show that eating nuts and seeds could reduce the risk of heart disease and protect against cancer-related death.

Frozen foods are an excellent option if you’re following a low-carb diet. There are plenty of frozen foods that can fit into a low-carb eating plan, including frozen vegetables, frozen low-carb meals, and even low-carb breads.

Here are some frozen food items that can fit into a low-carb diet:

• Frozen produce: Spinach, kale, mushrooms, raspberries, and broccoli
• Frozen low-carb meals: Low-carb breakfast, lunch, and dinner options
• Frozen specialty items: Bread, pancakes, wraps, and ice cream

When selecting low-carb frozen meals, opt for items made with nutritious ingredients, such as vegetables and protein sources like seafood or poultry. Check the nutrition facts for sodium levels, as some pre-made meals can be very high in salt.

You can also find low-carb treats, like keto-friendly ice cream, in the frozen food aisle.

Stocking up on condiments and pantry items is key when following a low-carb diet. Pantry items, such as low-carb flours and condiments, like vinegar and mayo, can help you create delicious low-carb meals, snacks, and baked goods.

Low-carb, shelf-stable snacks can ensure you always have a low-carb option when hunger strikes between meals. 

Here are some condiments and pantry items to add to your low-carb shopping list:

• Baking items: Almond flour, coconut flour, monk fruit, and unsweetened coconut flakes
• Condiments: Salsa, pesto, apple cider vinegar, mayo, hot sauce, spices, mustard, and coconut aminos. 
• Snacks: Turkey and beef sticks, low-carb protein bars, olives, low-carb chips, and crackers

Make your next shopping trip a breeze with these tips:

• Keep a running list: Keep a running list of items you need to prepare meals and snacks. That way, you’ll have your grocery list ready when you make a trip to the store.
• Meal plan: Pick out a few low-carb recipes you’d like to try for the week ahead and then jot down the ingredients you need on your running grocery list.
• Organize your list: Organize your grocery list into sections, such as ‘produce’, ‘frozen foods’, ‘eggs and dairy’, and ‘pantry’. This can keep you on task at the grocery store. 
• Focus on nutritious foods: While it’s okay to add a few low-carb treats to your grocery list, it’s best to add mostly whole, nutritious foods, like the ones mentioned above, to your shopping list. 

It’s important to understand your daily carb limit so you can choose foods that fit within your dietary parameters. For example, if you’re following a stricter low-carb diet, like the keto diet, you’ll need to be more aware of the carb, fat, and protein content of the foods you purchase. 

Creating and sticking to a shopping list can help you avoid impulse purchases and keep you on track with your health and wellness goals. 

When you’re following a low-carb diet, making a shopping list can help you fill your cart with nutritious items while sticking to carb intake goals.

Low-carb vegetables, eggs, yogurt, cheese, nuts and seeds, and spices are just a few of the healthy, low-carb foods to add to your low-carb grocery list.