Healthy Lower Carb Grocery List and Meal Plan

Grocery List

Starches:

Light bread (Oroweat light, or Sara Lee 45 calorie)
Light english muffins (Thomas) or Orowheat double fiber
Low Carb Bagel (Western bagel “alternative”)
Low Carb Tortilla (La Tortilla factory)
High Fiber cereal (Fiber one or Trader Joes high fiber cereal)
Shredded wheat, Cheerios
Oatmeal
Rice cakes
Starchy vegetables (corn, peas, pinto/garbanzo/black beans)

Fruits: (fresh, NO canned or juices)

Bananas
Melon
Apple
Berries
Pears

Vegetables: (Fresh or fresh-frozen)

Spinach/Lettuce
Mushrooms
Tomatoes
Zucchini
Carrots
Eggplant
Celery
Cauliflower
Broccoli
Asparagus
Green beans

Dairy:

Skim milk/light soymilk (8th continent
Light yogurt (Dannon light and fit or Yoplait)
Greek yogurt (Trader Joes or Fage 0%)
Fat free or 2 % cottage cheese
Fat free or 2 % cheese slices (Kraft)
Light string cheese (Frigo or Trader Joes), Laughing Cow light cheese wedges
Fat Free or light cream cheese
Fat free half and half/coffeemate or soy creamer

Meat/poultry

Chicken breasts
Lean ground turkey
Fish (halibut, salmon, tuna- fresh or frozen)
Canned tuna (packed in water)
Turkey breast (Healthy Choice, Hormel Natural)
Turkey hot dogs (Ballpark white turkey)
Egg whites or egg beaters
Turkey bacon (Jennie O or South Beach)

Frozen:

Sugar Free Popsicles, Sugar Free Fudgesicles
Veggie burger (Garden or Boca)
Lean Cuisine Entrees

Condiments/Canned:

“I can’t believe it’s not butter spray”
Dijon Mustard
Natural peanut butter (Skippy, Laura Scudders)
Low cal dressing (Kraft Free Italian, Bernstein’s Light Cheese Fantastico, Follow Your Heart low-fat ranch)
Vinegar (rice, balsamic, red wine)
Salsa
Fat free or light mayo
Sugar free maple syrup
Soup (Progresso or Healthy Choice vegetable or minestrone) low sodium chicken broth
Pam non-stick cooking spray
Splenda or equal
Light soy sauce
Spices (Cinnamon, Vanilla extract, pumpkin pie spice, garlic/onion powder

Snacks/Desserts:

Nuts (walnuts, almonds) Diamond 100 calorie pack of almonds
Sugar free pudding/jello
Sugar free or diet hot chocolate (Swiss miss)
Microwave popcorn (Jolly Time/Orville Smart Pop 94 % fat free- 100 cal snack size)





Sample Meals:
(about 1200 cal w/ breakfast, linch, dinner + 3 snacks)

Breakfast:

¾ cup whole grain cereal
½ cup milk or ½ cup 2 % cottage cheese or ½ cup Greek yogurt
½ cup blueberries or ½ banana
1 Tbsp chopped nuts
(splenda or equal or sugar free maple syrup to sweeten if desired)
Or

2 slices light bread or 1 alternative bagel or 1 light english muffin
1-2 Tbsp peanut butter or 1-2 slices fat free cheese or 2 Tbsp light cream cheese
1 piece of fruit or sliced tomato

Or

2-4 egg whites
1 turkey sausage or chicken sausage
1 slice light bread or 1 piece of fruit
Salsa or sliced tomato

Lunch/Dinner

sandwich with 2 slices light bread or 1 low carb tortilla or 1 light english muffin or 1 alternative bagel filled with:
3-5 oz turkey or chicken or water packed tuna or 2 turkey hot dogs
1 Tbsp light mayo or mustard
Lettuce and tomato

side salad with 1 tbsp low cal dressing or cut up veggies (carrots, celery etc)

Or

large salad (unlimited vegetables)
with 3-5 oz of turkey or chicken or water pack tuna or 1 gardenburger or turkey burger
2 tbsp low cal dressing (or unlimited vinegar)

or

2-4 egg white omelet with veggies, sliced tomato and fruit
or

3- 5 oz turkey or chicken or fish or 2 turkey hot dogs
Unlimited streamed or grilled veggies (light on oil)
Small salad with 1 tbsp light dressing or 1 cup vegetable soup
½ baked potato or 1 small wheat roll or ½ cup brown rice

Or

1 low carb tortilla with 2 slices fat free cheese
2 Tbsp avocado and unlimited salsa

Snacks:

1 small apple/orange/pear or 1 cup melon cubes or ¾ cup berries

Or

6-12 nuts

Or

Celery stalk with 1 tbsp peanut butter or light cream cheese

Or

1 light string cheese

Or

1 sugar free popsicle or fudgsicle

Or

1 light yogurt

Or

unlimited raw veggies

Or

1 rice cake with 1 slice fat free cheese or ½ tbsp peanut butter

Or

1 packet sugar free hot chocolate

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.