Fruit and Vegetables
There’s a very simple rule to stick to with vegetables – Green is Great – Beige is Bad. This Low Carb Fruit and Vegetables List will help make things a little easier. The only real exception to this is cauliflower which is also low carb, but not green!
Stay away from all starchy vegetables such as potato & pumpkin. Carrots & corn are also high in carbs. Most fruit is high in Natural sugars so should also be avoided.
Listed below are the 7 lowest carb fruits – still, enjoy in moderation
|Fruit and Vegetables List|
|Vegetables||Asparagus, Artichoke, seaweed, Bok Choi, Asian greens, Broccoli, Broccollini, Brussels Sprouts, Cabbage (Red & Green), Capsicum (green, yellow and red) Cauliflower, Celery, Eggplant, Green Beans, Kale, Leek, Mushrooms, Turnip, Silverbeet, Squash, Spaghetti Squash, Zucchini, snowpeas, Spinach|
|Salad Veggies||Alfalfa Sprouts, Avocado, Baby Spinach, Bamboo Shoots, Bean Sprouts, Cucumber Lettuce, Mixed Greens, Radish, Rocket, Tomato, Watercress, Fennel, Sauerkraut|
|Fruit||Rhubarb, Strawberries and other berries, Grapefruit, Whole Passionfruit, Lemon, Lime, Apricots|
All meat is high protein and low carb, so works perfectly with living low carb. This Low Carb Protein List will help make things easier in the supermarket. Allow 150g of raw meat/ meat substitute (e.g. Quorn) per person per meal and then add around 350g veggies (mainly green).
Products such as rissoles, sausages & anything marinated always has added sugar, flavours and are higher in carbs! Check out the product reviews here to make sure you are making the best choice. Fresh unprocessed meat is by far the best choice.
|Beef||Beef mince, steak, strips, Roast Beef, Homemade beef rissoles.|
|Chicken||Chicken breast, thigh, drumsticks,chicken mince, BBQ Roast Chicken (no stuffing)
|Lamb||Lamb Chops,Tenderloin, Mince, Roast Lamb|
|Turkey||Turkey Mince, Breast, Roast Turkey|
|Deli Meats/ Other meats||Bacon, Salami, Silverside, Ham, Sliced Turkey, Prosciutto, Pastrami
Chorizo, Gluten free sausages (look for ones with less than 3g carbs per serve), Kangaroo, Duck
|Seafood||Canned Tuna, White Fish, Salmon, Prawns and other seafood.|
|Pork||Pork mince, chops, cutlets, steaks, roast pork|
|Vegetarian Options||Tofu, Eggs - Boiled, Poached, Baked or Scrambled, Haloumi
Super Low Carb Bread, Super Low Carb Pancakes, Lupin Couscous, Tempe, Most Cheeses (except fruit cheese)
Nuts and Snacks
It’s so important to have snacks handy at all times, as part of your meal prep. If you get stuck out without your correct food, it’s really hard to find a good option that fits into this low carb plan. Use this Low Carb Nuts and snacks list to help stay prepared!
Protein Bars should really only be used on occasions – max 3 per week. But for emergencies they definitely are convenient. Choose from the list below. Most of these are available at supermarkets and chemists too. Fresh is always best, but on occasions, convenience wins!
Note: Look for bars/ products that are 5g carbs or less per serve. Avoid anything with sugar listed on the ingredient panel. There are only a few ready-made protein bars that are acceptable – I have detailed the brands in this list below
|Low Carb Nuts and Snacks|
|Protein Bars||Aussie Bodies range of mini bars, regular low carb bars, Atkins range of protein and chocolate bars, BodyTrim range of Low Carb bars. Any bar that fits the under 5g carbs per serve.|
|Nuts and seeds||30g of the following nuts. Almonds, Brazil nuts, walnuts, macadamias, pecans, pine nuts, pepitas, sunflower seeds, pistachio, hazelnuts.|
|Supermarket Snacks||50-80g deli meat, Olives, Cheese, 1 serve of Carmen's Low carb seeded cracker range, can of Tuna, can of chicken, mini cucumbers, cherry tomatoes, twiggy sticks, tub of yogurt|
|Baked Goods||ALCK Cookies (see recipes), ALCK Pikelets (using the ALCK Pancake Mix) Muffins using Protein Bread Muffin Mixes or ALCK Cupcake Mixes|
Dairy and substitutes
Who doesn’t love melted cheese on toast? Dairy can be so versatile if you know what to choose. Whilst you certainly can’t go overboard. It’s a great way to add some flavour to your meals and snacks for minimal carbs. Hard cheeses are best, as soft cheeses (like Camembert) are higher in carbs and also yeast.
Full cream and skim milk are quite high in carbs, however, who wants to skip their morning coffee? An allowance of 200mls / day which is one small latte or flat white is completely fine.
The General Carb Rule – All ingredients should have less than 5g of total carbs per 100g
|Low Carb Dairy List|
|Cheese||Tasty, Cheddar, Parmesan, Feta, Ricotta, Bocconcini, Haloumi, Cream Cheese. Most cheeses are fine (except for the fruit cheeses you find in the supermarket deli section)|
|Yogurt||Plain Greek Yogurt (Sweetened with stevia if required)
No Fruit Yoghurts,Sour Cream, Yo Pro Yogurt range, Chobani FIT range, Kefir (not sweetened with fruit/ honey)
|MIlk||Unsweetened Almond milk, or any nut based milk, Unsweetened Soy, The Complete Dairy High Protein Milk
Bread and Pasta
Typically bread and pasta have been a no go on all low carb diets – but the good news now is that there are some great low carb options available. Protein Bread, Our Low Carb Bread and Pancakes are all low carb and acceptable. These are great for a fast convenient breakfast – who doesn’t love peanut butter on toast with their morning coffee?
Remember this 1 simple rule – BEIGE IS BAD… All traditional pasta, bread baked products, noodles and rice (yes even brown) are very high in carbs and so you need to completely avoid them.
|Bread and Pasta|
|Breakfast||Protein Pancakes, ALCK Pancakes, French toast using ALCK Bread (see recipe online) Low Carb Muffins using ALCK Cupcake mixes (see recipes online) or Protein Bread Muffin Mixes, Low Carb Cookies ALCK Cookie mix|
|Bread||ALCK Low Carb Sunflower and Linseed Bread, Protein Bread mixes|
|Pasta/ Noodles and Rice||Slendier Noodle and Pasta range, Changs Low cal Noodles, Cauli Rice, Brocc and Cauli Rice, Zucchini Noodles, Bean Sprouts, Spaghetti squash|
The best condiments to enjoy when living low carb are anything that is a single ingredient – fresh herbs are absolutely amazing.
All Sauces, marinades and dressings available in the supermarket are packed with sugar, please check here for our approved Low Carb supermarket brands
|Low Carb Condiments|
|Savoury||Soy Sauce - Gluten Free, Chilli - fresh or flakes - NOT Sweet Chilli Sauce, Ginger - fresh or powdered, Garlic - fresh, powdered or
minced, Spices -Turmeric, Cumin, Coriander, Paprika, Cardamom, Rosemary, Thyme, Dill, Chives, Olive, Macadamia or Sesame Oil, Toasted Sesame Seeds, Apple Cider Vinegar, Balsamic Vinegar, Tabasco, Coconut Oil, Sugar free BBQ and Tomato sauces, Pesto, Horseradish, Paprika, Sour Cream,
|Sweet||Sugar-Free Maple, Stevia, Toasted Coconut, Raw Cacao Nibs, Cinnamon, Nutmeg, Cloves, Mixed Spice, Dark Chocolate - we recommend Lindt 90%|
|Breakfast||All Natural Peanut Butter -only 100% Peanuts - 2 tsp per day only, Vegemite, Butter, Cream Cheese, Ricotta|
|Sandwich||Mayonnaise, Aioli, Wholegrain Mustard, Fresh Herbs, Butter, Cracked Pepper|
There are so many great ways to stay extra hydrated! It’s important that you are getting your 2L of plain water daily, however, the addition of any of these drinks is just hydrating you even further!
You can grab an 800 ml glass water bottle from most supermarkets, in the water aisle, that you can use for teas, hot water and also cold drinks. In winter it doubles up as a hot water bottle.
Avoid: All soft drinks, any bottled drink that lists sugar in the ingredients, all shop bought smoothies. All fruit juices apart from the 2 listed below. No alcohol.
|Low Carb Drinks|
|Hot||Any Herbal Tea, Black tea with a dash of milk, Black Coffee
Long Black with a dash of milk, Latte or Flat White (max 1 per day if full cream, 3 per day if unsweetened almond milk)
Hot Water - sounds strange but especially in Winter this is an amazing way to stay warm and hydrated!
|Cold||Water, Soda Water, Schweppes Natural Infused Water (Peach, Tangerine, Berry, Lemon & Lime), Unsweetened Soy or Nut milks, Kombucha (No added sugar), Celery, Cucumber, Lemon, Mint & Kale Juice (Freshly squeezed), Diet / Sugar Free soft drinks (not recommended however if emergency much better than regular options)|