Starting a low carb diet but unsure what to buy? Grocery shopping can feel overwhelming when cutting carbs—especially with so many processed foods packed with hidden sugars and starches.
This ultimate low carb grocery shopping list takes the guesswork out of your next supermarket trip. Whether you’re following keto, Atkins, or just reducing carbs, this guide covers:
✔ What foods to eat on a low carb diet
✔ Best low carb staples for weight loss
✔ What to avoid in stores
✔ Sample meal ideas
Let’s make low-carb shopping simple!
Why a Low Carb Diet?
Before diving into the shopping list, let’s quickly recap why low carb eating works:
✅ Promotes fat burning (by lowering insulin levels)
✅ Reduces cravings & overeating (high-fat foods keep you full)
✅ Improves blood sugar control (great for diabetics & prediabetics)
✅ Boosts energy & mental clarity (no sugar crashes!)
Now, let’s get to the best low carb foods to stock up on.
Low Carb Grocery Shopping List (Must-Buy Foods)
🥩 Proteins (0g carbs per serving)
- Beef (steak, ground beef, roasts)
- Chicken (thighs, breasts, wings)
- Pork (chops, tenderloin, bacon)
- Fish (salmon, tuna, sardines)
- Eggs (one of the best low carb staples!)
Tip: Opt for grass-fed, organic, or wild-caught when possible.
🥦 Non-Starchy Vegetables (5g net carbs or less per cup)
- Leafy greens (spinach, kale, arugula)
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
- Zucchini & squash (great for noodles!)
- Bell peppers & mushrooms (add flavor to meals)
- Asparagus & green beans (fiber-rich options)
Net carbs = Total carbs – Fiber
🧀 Dairy & Fats (Low Carb Options)
- Cheese (cheddar, mozzarella, feta)
- Heavy cream & butter (perfect for coffee & cooking)
- Greek yogurt (unsweetened)
- Coconut milk & almond milk (unsweetened)
Avoid flavored yogurts—they’re packed with sugar!
🥑 Healthy Fats (Essential for Low Carb Diets)
- Avocados (high in fiber & healthy fats)
- Olive oil & coconut oil (great for cooking)
- Nuts & seeds (almonds, walnuts, chia seeds)
- Nut butters (no sugar added)
Watch portions—nuts are calorie-dense!
🍞 Low Carb Alternatives
- Almond flour & coconut flour (for baking)
- Psyllium husk (great for keto bread)
- Zoodles & cauliflower rice (pasta & rice substitutes)
Foods to Avoid on a Low Carb Diet
🚫 Grains & starches (bread, pasta, rice, oats)
🚫 Sugary foods (candy, soda, pastries)
🚫 Processed meats with fillers (some sausages & deli meats)
🚫 High-carb fruits (bananas, grapes, mangos)
🚫 Legumes (beans, lentils, chickpeas—high in carbs)
Always check labels for hidden sugars (e.g., maltodextrin, corn syrup).
How to Shop for a Low Carb Diet
1. Stick to the Perimeter
- Supermarkets place fresh produce, meats, and dairy on the outer aisles.
- The inner aisles are where processed, high-carb foods lurk.
2. Read Nutrition Labels
- Look for <5g net carbs per serving in packaged foods.
- Avoid “low-fat” products (they often replace fat with sugar).
3. Plan Meals Ahead
- A weekly meal plan prevents impulse buys.
- Batch cook proteins & veggies for easy low carb meals.
People Also Ask About Low Carb Shopping
What foods to eat on a low carb diet list?
Focus on meats, fish, eggs, non-starchy veggies, healthy fats, and dairy (in moderation).
How to shop for a low carb diet?
- Buy fresh, whole foods.
- Avoid processed snacks & sugary items.
- Read labels carefully.
What is the most filling low carb food?
Avocados, eggs, and fatty meats (like ribeye steak) keep you full longest.
What does 50 carbs a day look like?
- Breakfast: Scrambled eggs + avocado (5g net carbs)
- Lunch: Grilled chicken salad (10g net carbs)
- Dinner: Salmon + roasted broccoli (8g net carbs)
- Snacks: Cheese + nuts (5g net carbs)
Sample Low Carb Meal Plan
🍳 Breakfast
- Omelet with spinach & feta
- Bulletproof coffee (butter + MCT oil)
🥗 Lunch
- Grilled chicken Caesar salad (no croutons)
- Olive oil dressing
🍽 Dinner
- Garlic butter steak
- Mashed cauliflower
🍫 Snacks
- String cheese
- Almonds
- Celery & peanut butter
Final Tips for Low Carb Success
✔ Prep meals in advance to avoid carb-heavy temptations.
✔ Drink plenty of water—low carb diets can be dehydrating.
✔ Track net carbs (use apps like Carb Manager or MyFitnessPal).
Conclusion
With this low carb grocery shopping list, you’ll never feel lost in the supermarket again! Stock up on nutrient-dense proteins, healthy fats, and low carb veggies to stay full, energized, and on track with your diet goals.
Need recipe ideas? Check out our 7-day keto meal plan next!