Updated on December 15, 2013

The Shopping List
Meats – all kinds like: Notes: Organic/grass-fed/local. Free from antibiotics, hormones and GMO. NOT with breading. The fat on the meat and the skin on the chicken are good if the quality of the meat is good. Make a sauce from the dripping.
Beef
Pork
Lamb and Sheep
Deer
Chicken
Duck
Goose
Turkey
Processed meat (ham, sausages, bacon, burger patty) If good quality, high in meat, uncured and without nitrites and MSG. Organic
Need help finding local farms, farmers markets, try these: www.localharvest.org & www.eatwild.com
Seafood – all kinds like: Notes: NOT with breading and no seafood imitations. Wild caught and fatty fish are the best choices. Low in mercury
Salmon Wild-caught sockeye salmon.
Sardines
Mackerel
Herring
Anchovies
Trout
Tuna fish In water if canned. In moderation.
Cod and other white fish
Shrimp Wild caught. Not from Asia.
Crab
Lobster
Eggs Notes: Pastured/organic. The healthiest way to eat an egg is if the yolk is runny e.g. boil it for about 5 minutes. The yolk is a very nutritious food!
Dairy Notes: Organic/grass fed/full-fat. Not with Bovine Growth Hormone. Dairy products can be a problem for many people because of allergies and inflammation. Test yourself!
Heavy whipping cream Without carragean.
Sour Cream Without carragean.
Creme Fraiche
Fat cheese Raw, organic, aged, “culture” or “live culture.” Parmesan, Feta, Cheddar……. Grate and slice yourself. Avoid highly processed “American cheese”.
Cream Cheese If good quality.
Natural Plain (Greek) Yogurt Maximum about 5 gr of carbohydrates per 100 gr. Exellent base for salad dressings.
Goat Yogurt
Cottage Cheese In moderation. Without carragean.
Fats and Oils Notes
Pure butter Organic/grass-fed.
Ghee Organic/grass-fed.
Coconut oil Organic, virgin, cold pressed, unrefined. Great for cooking. Easy to digest because most of the fatty acids it contains do not require bile for digestion.
Palm oil Unprocessed, virgin or “red.” Great for cooking.
Olive oil Organic, cold pressed extra virgin in dark glass bottle. Olive oil is better for you if used cold or slightly warm, not heated. Use within 3-4 month after opened.
Avocado/Walnut/Macadamina nut oil Unheated.
Lard/tallow/bacon grease If good quality.
Fish oil or Krill Oil Unheated
MCT oil Google and read more about MCT oil.
Flaxseed oil Small amounts.
Mayonnaise With good oils.
Vegetables Notes:Vegetables that are growing above the ground + onions – corn). A good source of minerals. Use organic whenever possible. Eat them raw, steamed, baked at low heat or gently fried in coconut oil or butter. Buy them fresh or frozen, avoid canned. Wash the fresh vegetables! Mix up the colors. Root vegetables generally contain more starch = sugar. Radishes, carrots (not boiled), turnips, rutabagas, celeriacs, beetroots are the root vegetables with the lowest levels of starch. Potatoes, sweet potatoes, yams, cassava, parsnips are the ones with the highest levels of starch. Try to avoid. If you are healthy and do not want to lose weight it is okay to eat root vegetables, in moderation.
Cauliflower
Broccoli Cooked is better than raw
Celery Organic
Cabbage, all kinds Cooked is better than raw
Collards Organic. Cooked is better than raw
Mustard greens
Brussel sprouts Cooked.
Avocado A good “fruit.”
Bell peppers Organic. Wash. Red can be a trigger for cravings.
Kale Organic. Cooked is better than raw
Asparagus
Zucchini/squash Organic
Eggplant
Endive
Olives
Spinach Organic. Cooked is better than raw
Green beans Organic
Cucumber Organic
Lettuce, all kinds Organic. Avoid Iceberg because not much nutrients.
Arugula
Onions, all kinds including leeks Yellow onion can be a trigger for cravings.
Garlic
Tomatoes Wash. Baby tomatoes can be a trigger for cravings.
Mushrooms Cooked
Bok choy Cooked
Artichokes
Fennel
Carrots Raw
Berries – all kinds like: Notes:
Blackberries, cranberries, raspberries, strawberries, blueberries.
Snacks Notes
Raw Nuts Almonds, cashews, hazelnuts, macadamia, pecans, walnuts, pistachios, pine nuts, Brazil nuts. Buy them whole. Avoid peanuts! All the nuts in moderation because of Omega 6. Maximum about 1/2 cup/day of mixed nuts if want to lose weight. Keep them in the refrigerator in an airtight glass container.
Olives
Cheese See Above.
Dark Chocolate If not sensitive to cravings. Just a little, 70% cocoa and above. Avoid lethitin.
Seeds Notes: All of the seeds in moderation because they are high in Omega 6. Buy whole nuts and seeds and chop/crush them before use. Keep seeds and nuts in an airtight glass container in the refrigerator.
Sunflower seeds
Pumpkin seeds
Sesame seeds
Psyllium seeds Good for the digestive system.
Drinks Notes:
Mineral water In a glass bottle
Tap water One-half your body weight in ounces per day. Filtered water with lemon/lime/cucumber/blueberries/mint leaves/tea bag. Urine should be very light in color. Some vitamins like B and C can color the urine though.
Coconut water Without sugar.
Kombucha Without sugar.
Coffee Organic, with heavy whipping cream instead of milk. Try with coconut oil or MCT oil. Maximum 2 cups/day preferably.
Tea Organic, with heavy whipping cream instead of milk. Try with coconut oil or MCT oil. Unsweetened. Vary herbal/green/red.
Alcohol Only once in a while dry wine, whisky, brandy.
Other Notes
Herbs and Spices Parsely, cilantro, fresh ginger, oregano, turmeric, rosemary, thyme, cinnamon etc. Without MSG/yeast extract. Unrefined salt like Celtic or Himalayan Salt. Read more under “Minerals” about the importance of sodium (salt).
Bouillon cubes Without MSG.
Coconut flakes Unsweetened.
Vinegars Apple Cider Vinegar is good.
Almond butter In moderation.
Mustard Without sugar. Dijon. Organic.
Sauerkraut, Kimchi, etc. Very good for the gut flora.
Almond flour Easy to grind yourself. Keep it in the refrigerator.
Coconut flour Keep it in the refrigerator.
Baking powder Aluminum and Gluten free.
Vanilla powder
Psyllium seed husk (powder)
Cocoa butter
Cocoa powder Unsweetened
Almond milk Unsweetened for baking etc. Without carragean.
Coconut milk Unsweetened for baking etc.
Rice milk Unsweetened for baking etc.
Pure stevia Sweet-Leaf. Very little, once in while. Xylitol, Erythritol.
Fruit Notes: Fruit is not included in the LCHF food plan beacuse fruits contain plenty of sugar! Not at all if your are not healthy (diabetes etc.) or want to lose weight. If healthy, eat in moderation i.e. grape fruit, oranges, apples, and bananas (as green as possible). Better directly after a meal than as snack. See it as a dessert. Organic, locally grown, in-season. Avoid dry and canned fruits. Too much sugar. Good to use lime or lemon juice (organic) when cooking meat or fish.

If you are healthy, do not need to lose weight and want to eat more carbohydrates. The best choices are, in moderation:

  • All the root vegetables
  • More berries and nuts
  • Fruit
  • Rice (brown, black, wild, white), organic
  • Quinoa, organic
  • Oats, organic and gluten-free (not 100% gluten-free)
  • Beans, if fermented or sprouted

But they will spike your blood sugar and insulin.

For more information check out the Food page.

Read about pesticides: Here and Here

Where to find local farms and farmers markets: Here and Here.