the complete low carb food List

1making low carb easy

Program Key

Products with this symbol have been reviewed on Anna’s Low Carb Kitchen so you can choose the best brand

Items with this symbol have Cooking Instructions on the website

General Carb Rule = All ingredients should have less than 5g of total carbs per 100g

annaslowcarbkitchen.com.au

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making low carb easy

» Protein

Beef

• Beef Mince

• Beef Steak

• Beef Strips

• Roast Beef

• Home Made Rissoles

Chicken

• Chicken Breast

• Chicken Thigh

• Chicken Drumsticks

• Chicken Mince

• BBQ Roast Chicken (no stuffing)

• Chicken Wings

• Chicken Drumsticks

Lamb

• Lamb Chops

• Lamb Tenderloin

• Lamb Mince

Turkey

• Turkey Mince

• Turkey Breast

Deli meats

• Bacon

• Salami

• Silverside

• Ham

• Roast Beef

• Sliced Turkey

• Prosciutto

• Pastrami

• Chorizo

Seafood

• Canned Tuna

• White Fish

• Salmon

• Prawns

Vegetarian Options

• Tofu

• Boiled Eggs

• Poached Eggs

• Baked Eggs

• Scrambled Eggs

• Haloumi

• Super Low Carb Bread

• Super Low Carb Pancakes

All meat is high protein and low carb, so works perfectly with living low carb. Allow 150g of raw meat 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 on annaslowcarbkitchen.com.au to make sure you are making the best choice. Fresh unprocessed meat is by far the best choice.

If there’s another protein you think should be added to this list, please email me at anna@annaslowcarbkitchen.com.au

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making low carb easy

» Vegetables and fruit

There’s a very simple rule to stick to with vegetables - Green is Great - Beige is Bad. 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 very 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

Vegetables

• Asparagus

• Artichoke

• Bok Choi

• Broccoli

• Broccollini

• Brussels Sprouts

• Cabbage (Red & Green)

• Green Capsicum

• Red Capsicum

• Yellow Capsicum

• Cauliflower

• Celery

• Eggplant

• Green Beans

• Kale

• Leek

• Mushrooms

• Turnip

• Silverbeet

• Squash

• Spaghetti Squash

• Zucchini

Salad Veggies

• Alfalfa Sprouts

• Avocado

• Baby Spinach

• Bamboo Shoots

• Bean Sprouts

• Cucumber

• Lettuce

• Mixed Greens

• Radish

• Rocket

• Tomato

• Watercress

• Sauerkraut

Fruit

• Rhubarb

• Strawberries

• Grapefruit

• Whole Passionfruit

• Raspberries

• Lemon

• Lime

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making low carb easy

» Bread and pasta

Breakfast

• Protein Pancakes

• Super Low Carb Pancakes

• French Toast

• Super Low Carb Muffins

• Super Low Carb Protein Cookies

Bread

• Protein Bread

• Super Low Carb Bread

Pasta & Noodles - These brands only

• Slendier Pasta / Noodles

• Chang’s Super Low Cal Noodles

• Spaghetti Squash (Veg.)

• Zucchini Zoodles (Veg.)

• Bean Sprouts (Veg.)

Typically bread and pasta has 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 and Super 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.

These are the only approved brands in this category

Check out my website for the latest low carb recipes to enjoy for brekkie or as snacks

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making low carb easy

» Snacks

Protein Bars

• Aussie Bodies Crunchy Almond

• Atkins Choc Chip Bar

• Atkins Hazelnut Crisp Bar

• Atkins Caramel Nut Chew Bar

• Atkins Chocolate Coconut Bar

• BodyTrim Caramel Crunch

• BodyTrim Choc Mint Bar

• BodyTrim Cookies

Supermarket Snacks

• 80g any deli meat. Most deli’s sell pulled apart BBQ chicken which is a great snack!

• 30g Almonds

• 30g Macadamias

• 30g Brazil Nuts

• Can of Tuna in Spring Water

• Can of Chicken in Spring Water

• Plain Greek Yogurt Tub

• Cucumbers

Baked

• Protein Cookies

• Scones

• Crepes

• Pikletes

• Carrot Cake

• Muffins

All recipes are available on my website.

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, its really hard to find a good option that fits into this low carb plan. 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!

Anything that has over 5g of carbs per serve is a no no! The same goes for 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.

I’d love to see your low carb snacks! Tag me @annaslowcarbkitchen and help inspire others

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making low carb easy

» drinks

Hot Drinks

• 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 Drinks

• Water

• Soda Water

• Schweppes Natural Infused Water (Peach, Tangerine, Berry, Lemon & Lime)

• Almond Milk - Unsweetened

• Soy Milk - Unsweetened

• Celery, Cucumber, Lemon, Mint & Kale Juice (Freshly squeezed)

• Parkers Detox #1 Bottled Juice

• Diet / Sugar Free softdrinks (not recommended however if emergency much better than regular options)

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 a 800ml 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.

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.

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making low carb easy

» dairy products

Cheese

• Tasty

• Cheddar

• Parmesan

• Feta

• Ricotta

• Bocconcini

• Haloumi

• Cream Cheese

Yogurt

• Plain Greek Yogurt

• Sweeten with stevia if required.

• No Fruit Yoghurts.

• Sour Cream

Milk

• Unsweetened Almond

• Unsweetened Soy

• Full Cream Milk - Max 200mls per day (1 small latte)

• Coconut Milk / Cream

• Pouring Cream

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.

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making low carb easy 8

» Condiments

Savoury

• Soy Sauce - Gluten Free

• Chilli - fresh or flakes - NOT Sweet Chilli Sauce

• Ginger - fresh or powdered

• Garlic - fresh, powdered or minced

• Spices - Tumeric, Cumin, Coriander,

• Paprika, Ginger, Cardamom, Rosemary, Thyme, Dill

• Chives

• Olive, Macadamia or Sesame Oil

• Toasted Sesame Seeds

• Apple Cider Vinegar

• Balsamic Vinegar

• Tabasco

• Coconut Oil

Breakfast

• All Natural Peanut Butter - only 100% Peanuts - 2 tsp per day only

• Vegemite

• Butter

• Cream Cheese

Sweet

• Sugar-Free Maple

• Stevia

• Toasted Coconut

• Raw Cacao Nibs

• Cinnamon, Nutmeg, Cloves, Mixed Spice

• Dark Chocolate

Sandwich options

• Mayonnaise

• Aoili

• Wholegrain Mustard

• Fresh Herbs

• Butter

• Cracked Pepper

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.