This is a work-in-progress as my understanding of a well-balanced low carb life unfolds, but here’s where I am as of 2019. I do hope this helps you a bit, because I understand how confusing and overwhelming changing one’s entire pantry can feel. I was floundering about when I first started low-carbing, and figuring out what ingredients to use, as well as the foods that made my weight loss stall—or just didn’t agree with me—took awhile. I hope this list will help you shorten that learning curve.
Teach yourself to always read labels!
This list is made up of the things I personally use. That includes many ethnic flavors. Your tastes may differ, or you may have strong opinions about sweeteners, or gluten, or organic vs budget-friendly…but again: this is just my personal list.
Pantry
Flours, Meals, Leavening
Almond, coconut flours; psyllium husk, golden flaxseed meal; aluminum-free baking powder, baking soda
Protein Powders
Grass-fed whey or low-carb vegan (Flavored for smoothies, unflavored for baking)
Thickeners
Glucomannan powder, guar gum, xanthan gum, gelatin, butter, cream cheese, mayonnaise, nut flours
Sweeteners
Liquid stevia glycerite, sugar-free maple syrup
Cooking Chocolate
Unsweetened baking chocolate (Scharffen Berger!), Rapunzel organic cocoa powder
Nuts & Seeds
NUTS: almonds, walnuts, Brazil nuts, pistachios SEEDS chia, flax, sunflower, hemp, sesame, pumpkin (toast them yourself).
Nut Butters
Peanut, almond, sesame (tahini)
Nut Milks
Boxed almond, canned full-fat coconut
Oils & Butters
Extra virgin olive oil, unfiltered cold-pressed avocado, coconut, and flaxseed oils, Kerrygold butter
Vinegars
Balsamic (aged and also misc. flavors), red wine, Champagne, apple cider, rice, malt
Stocks & Broths
Pasture-raised chicken, vegetable, and mushroom
Canned / Jarred / Dried Veggies
Pumpkin, tomatoes (sauce, crushed, paste), roasted red peppers, sauerkraut, dill pickles, artichoke hearts, sun-dried tomatoes
Beans / Legumes
Only after Maintenance: Great Northern beans, chick peas (garbanzos), black soy beans, lentils, split peas—in very small amounts.
Dried Onions
Good for adding flavor with fewer carbs
International Food Ingredients
Japanese, Chinese, Thai, Indian, Mexican, and Middle Eastern spices and pastes
Condiments
Sriracha, smokey mustard, Asian fish sauce, miso, tamari, green curry paste, tamarind paste, oyster sauce, hoisin sauce, horseradish, achiote paste, several salsas, several hot sauces, dill pickle relish, harissa paste, pesto, romesco sauce, olive paste, anchovy paste…and the usual sugar-free ketchup, Dijon mustard, sugar-free mayonnaise
Drinks
Coffee, teas, Cascade Ice Organic Citrus Twist sparkling water, homemade fruit-flavored waters
Desserts
Avoid until you’ve lost all the weight you need for your health. After that, make your own, using stevia.
Spice Rack
Salts & Peppers
Celtic sea salt, Himalayan salt, whole peppercorns, cayenne, white pepper, sweet and smoked paprikas
Dried Herbs & Spices
+ vanilla beans, Nielsen-Massey Madagascar Bourbon vanilla extract, olives, capers
Flavoring Oils
Vanilla, lemon, key lime, orange, coconut, almond, coffee, caramel
Refrigerator
Eggs
Pasture-raised
Butter
Kerrygold grass-fed unsalted and salted
Heavy Cream
Horizon pasture-raised organic
Cream Cheese
Horizon pasture-raised organic
Sour Cream
Horizon pasture-raised organic
Parmesano-Reggiano
Italian
Cheeses
Pasture-raised, i.e., mainly European because almost all their cows are pasture-raised
Greek yogurt
Organic full fat
Noodles, Breads
Shirataki Noodles, I make keto breads made at home
Fruits
Raspberries, blackberries, strawberries, blueberries
Vegetables
Artichokes, asparagus, avocados, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, cucumber, eggplants, garlic, green beans, jicama, lettuces, mushrooms, radishes, spinach, summer squash, tomatoes (limited), watercress, zucchini
Fresh Herbs
In my garden: parsley, thyme, marjoram, lemongrass, rosemary, cilantro, basil
Freezer
Butter
A backup pound of Kerrygold butter
Frozen Berries
Organic blueberries, raspberries, strawberries, blackberries
Processed Meats
Sugar-free, pasture-raised—sausage, bacon, pancetta
Fish, Shellfish, Mullasks
Wild-caught
Beef, Lamb, Pork, Poultry
Grass-fed beef, pasture-raised lamb, heritage pork, pasture-raised poultry
Frozen veggies
Organic spinach, broccoli, green beans, cauliflower, red bell peppers
Rice
Frozen riced cauliflower
NOTE: This website is not designed to, and should not be construed to, provide medical advice, professional diagnosis/opinion, or treatment to you or any other individual, and is not intended as a substitute for medical or professional care and treatment. “Live long and prosper.”