Approved Foods List • Simple Low Carb

Approved Foods

Each toggle box represents a selection of foods that we consider to be “on plan”. This acceptable foods list for the low carb eating protocol is the place to start so you can begin to understand what foods you should (and shouldn’t!) be eating.

Please note that this isn’t a complete list of foods – there may be others that are acceptable to long-time low carb eaters who are in maintenance, rather than looking to lose weight.

Always weigh and track your foods!

Fish

Fowl

Shelfish

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

Meat

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs

Fats & Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter
Mayonnaise – make sure it has no added sugar
Olive oil
Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
- Canola*
- Walnut
- Soybean*
- Grape seed*
- Sesame
- Sunflower*
- Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

Stevia
Ethyritol
Xylitol

Beverages

Clear broth/ bouillon (make sure it has no sugars added)
Club soda
Cream, heavy or light
Decaffeinated or regular coffee and tea*
Diet soda (be sure to note the carb count)
Flavored seltzer (must say no calories)
Herb tea (without added barley or fruit sugar added)
Unflavored soy/almond milk
Water – at least eight 8-ounce glasses per day including…
- Filtered water
- Mineral water
- Spring water
- Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit.

* Limit lemon and lime juices to 3 T per day

* Limit cream (heavy or light) to 3 TBSP or 1.5 fl oz per day

Cheese

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.

Vegetables

Spices & Herbs

Make sure herbs and spices contain no added sugar.

Salad Dressing

Approved Foods

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