MEAT AND OFFAL

All seafood, red meat, white meat and organ meats are acceptable, but beware of:

The carb content of some shellfish and seafood.

Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers
Anything coated in breadcrumbs or batter
Meats that come covered in sugary glazes or pre-packaged with starchy sauces
Meats cured with sugar/honey

Seafood Serving Size

Raw Shrimp 1/4 lb
Squid 1/4 lb
Imitation Crab 1 oz

SALAD VEGETABLES
Vegetable Serving Size
Alfalfa sprouts ½ cup
Artichoke hearts, marinated 4 pieces
Artichoke hearts, canned 1 heart
Arugula 1 cup
Avocado, Haas ½ fruit
Beans: green, snap, string, wax ½ cup, raw
Bok choy (pak choi) 1 cup, raw
Boston/Bibb lettuce 1 cup, raw
Broccoli florets ½ cup
Cabbage, green, red, savoy ½ cup, shredded
Cauliflower florets ½ cup
Celery 1 stalk
Celery root (celeriac) ½ cup, grated
Chicory greens ½ cup
Chinese cabbage ½ cup, shredded
Chives 1 tablespoon
Cucumber ½ cup, sliced
Daikon radish ½ cup
Endive ½ cup
Escarole ½ cup
Fennel ½ cup
Greens, mixed 1 cup
Iceberg lettuce 1 cup
Jicama ½ cup
Loose-leaf lettuce 1 cup
Mesclun 1 cup
Mung bean sprouts ½ cup
Mushrooms, button, fresh ½ cup
Olives, black 5
Olives, green 5
Onion 2 tablespoons, chopped
Parsley (and all fresh herbs) 1 tablespoon
Peppers, green bell ½ cup
Peppers, red bell ½ cup
Radicchio ½ cup
Radishes 6
Romaine lettuce 1 cup
Scallion/green onion ¼ cup
Spinach 1 cup
Tomato 1 small (3–113g / 4oz)
Tomato 1 medium
Tomato, cherry 5
Watercress ½ cup

COOKED VEGETABLES
Vegetable Serving Size
Artichoke ½ medium
Asparagus 6 spears
Bamboo shoots, canned, sliced ½ cup
Beans, green, wax, string, snap ½ cup
Beet greens ½ cup
Bok choy (pak choi) ½ cup
Broccoflower ½ cup
Broccoli ½ cup
Broccoli rabe ½ cup
Brussels sprouts ¼ cup
Cabbage, green ½ cup
Cabbage, red ½ cup
Cabbage, savoy ½ cup
Cardoon ½ cup
Cauliflower ½ cup
Celery ½ cup
Chard, swiss ½ cup
Chayote ½ cup
Collard greens ½ cup
Dandelion greens ½ cup
Eggplant ½ cup
Escarole ½ cup
Fennel ½ cup
Hearts of palm 1 heart
Kale ½ cup
Kohlrabi ¼ cup
Leeks ½ cup
Mushrooms, button ¼ cup
Mushrooms, shiitake ¼ cup
Mustard greens ½ cup
Nopales (cactus pads) ½ cup
Okra ½ cup
Onion ¼ cup
Peppers, green bell, chopped ¼ cup
Peppers, red bell, chopped ¼ cup
Pumpkin ¼ cup
Rhubarb, unsweetened ½ cup
Sauerkraut ½ cup, drained
Scallions ½ cup
Shallots 2 tablespoons
Snow peas/snap peas in the pod ½ cup
Sorrel ½ cup
Spaghetti squash ¼ cup
Spinach ½ cup
Summer squash ½ cup
Tomatillo ½ cup
Tomato ¼ cup
Turnips (white), mashed ½ cup
Water chestnuts ¼ cup (canned)
Zucchini ½ cup

SOY/VEGETARIAN
Product Serving size
Almond milk, unsweetened 1 cup
Quorn burger 1
Quorn roast 113g / 4oz
Quorn unbreaded cutlet 1
Seitan 1 piece
Shirataki soy noodles ½ cup cooked
Soy “cheese” 1 slice
Soy “cheese” 28g / 1oz
Soy milk, plain, unsweetened 1 cup
Tempeh ½ cup
Tofu, firm 113g / 4oz
Tofu, silken, soft 113g / 4oz
Tofu “bacon” 2 strips
Tofu “Canadian bacon” 3 slices
Tofu “hot dogs” 1
Tofu bulk “sausage” 57g / 2oz
Tofu link “sausage” 2 links
Vegan “cheese,” no casein 1 slice
Vegan “cheese,” no casein 28g / 1oz
Veggie burger 1 burger
Veggie crumbles ¾ cup
Veggie “meatballs” 4–5 balls

DAIRY
Cheese Serving Size
Blue cheese 2 tablespoons
Brie 28g / 1oz
Cheddar or Colby 28g / 1oz
Cream cheese 2 tablespoons
Feta 28g / 1oz
Goat cheese, soft 28g / 1oz
Gouda 28g / 1oz
Mozzarella, whole milk 28g / 1oz
Parmesan 28g / 1oz
Swiss 28g / 1oz
Cottage cheese, 2% fat ½ cup
Cottage cheese, creamed ½ cup
Milk, whole, evaporated 2 tablespoons
Quark 113g / 4oz
Ricotta, whole milk ½ cup
Sour cream 1 tablespoon
Yogurt, low carb 113g / 4oz
Yogurt, plain, unsweetened, whole milk 113g / 4oz
Yogurt, Greek, plain, unsweetened whole milk 113g / 4oz
Heavy whipping or “double” cream (fluid) ½ cup
Heavy whipping or “double” cream (whipped) ½ cup

ACCEPTABLE FATS AND OIL

Butter
Lard/Dripping
Mayonnaise
Canola Oil
Coconut Oil
Safflower Oil
Flaxseed Oil
Olive Oil
Sesame Seed Oil
Grapeseed Oil
Walnut Oil

SWEETENERS
Splenda (sucralose)
Truvia or SweetLeaf (natural products made from stevia)
Sweet’N Low (saccharin)
Xylitol (available in health food stores and some supermarkets)

For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke

DRINKS AND ALCOHOL

Acceptable drinks
Clear broth/bouillon (not low sodium, no added sugar).
Club soda.
Cream, heavy or light, or half-and-half (28g / 1oz to 140g / 5oz a day).
Caffeinated or decaffeinated coffee.
Caffeinated or decaffeinated tea.
Diet soda sweetened with noncaloric sweeteners.
Lemon juice (2.5g) and Lime juice (2.9g)
Plain or essence-flavored seltzer (must say “no calories”).
Herb tea (without added barley or fruit sugars).
Unsweetened, unflavored soy or almond milk
Water (tap, spring, filtered, or mineral).
Spirits and dry wines

Beverage Serving size

Beer, light 336g / 12oz
Beer, low-carb 336g / 12oz
Bourbon 28g / 1oz
Champagne 113g / 4oz
Gin 28g / 1oz
Mixers, sugar free 1 serving
Rum 28g / 1oz
Scotch 28g / 1oz
Sherry, dry 57g / 2oz
Vodka 28g / 1oz
Wine, dry dessert 140g / 5oz
Wine, red 140g / 5oz
Wine, white 140g / 5oz

FRUIT AND NUTS

Fruit Serving Size
Blackberries, fresh ¼ cup
Blackberries, frozen ¼ cup
Blueberries, fresh ¼ cup
Blueberries, frozen ¼ cup
Boysenberries, fresh ¼ cup
Boysenberries, frozen ¼ cup
Cherries, sour, fresh ¼ cup
Cherries, sweet, fresh ¼ cup
Cranberries, raw ¼ cup
Currants, fresh ¼ cup
Gooseberries, raw ½ cup
Loganberries, raw ¼ cup
Melon, cantaloupe balls ¼ cup
Melon, Crenshaw balls ¼ cup
Melon, honeydew balls ¼ cup
Raspberries, fresh ¼ cup
Raspberries, frozen ¼ cup
Strawberries, fresh, sliced ¼ cup
Strawberries, frozen ¼ cup
Strawberry, fresh 1 large

Nut or Seed Serving Size

Almonds 24 nuts
Almond butter 1 tablespoon
Almond meal/flour ¼ cup
Brazil nuts 5 nuts
Cashews 9 nuts
Cashew butter 1 tablespoon
Coconut, shredded unsweetened ¼ cup
Macadamias 6 nuts
Macadamia butter 1 tablespoon
Hazelnuts 12 nuts
Peanuts 22 nuts
Peanut butter, natural 1 tablespoon
Peanut butter, smooth 1 tablespoon
Pecans 10 halves
Pine nuts (pinñ ons) 2 tablespoons
Pistachios 25 nuts
Pumpkin seeds, hulled 2 tablespoons
Sesame seeds 2 tablespoons
Soy “nuts” 2 tablespoons
Soy “nut” butter 1 tablespoon
Sunflower seeds, hulled 2 tablespoons
Sunflower seed butter 1 tablespoon
Tahini (sesame paste) 1 tablespoon
Walnuts 7 halves

DRESSINGS AND CONDIMEN

As with meats, beware of sauces and dressings that contain sugar or starchy thickening agents.

Condiment, Herb, or Spice Serving Size

Ancho chili pepper 1 pepper
Anchovy paste 1 tablespoon
Black bean sauce 1 teaspoon
Capers 1 tablespoon
Chipotle en adobe 2 peppers
Clam juice 1 cup
Coconut milk, unsweetened ½ cup
Cocoa powder, unsweetened 1 tablespoon
Enchilada sauce ¼ cup
Fish sauce 1 teaspoon
Garlic 1 large clove
Ginger 1 tablespoon grated root
Horseradish sauce 1 teaspoon
Jalapenñ o chili pepper ½ cup sliced
Miso paste 1 tablespoon
Mustard, Dijon 1 teaspoon
Mustard, yellow 1 teaspoon
Pasilla chili pepper 1 pepper
Pesto sauce 1 tablespoon
Pickapeppa sauce 1 teaspoon
Pickle, dill or kosher ½ pickle
Pimento/roasted red pepper 28g / 1oz
Salsa, green (no added sugar) 1 tablespoon
Salsa, red (no added sugar) 1 tablespoon
Serrano chili pepper ½ cup
Soy sauce 1 tablespoon
Sriracha 1 teaspoon
Tabasco or other hot sauce 1 teaspoon
Taco sauce 1 tablespoon
Tahini (sesame paste) 2 tablespoons
Vinegar, balsamic 1 tablespoon
Vinegar, cider 1 tablespoon
Vinegar, red wine 1 tablespoon
Vinegar, rice (unsweetened) 1 tablespoon
Vinegar, sherry 1 tablespoon
Vinegar, white wine 1 tablespoon
Wasabi paste 1 teaspoon

Dressing Serving Size

Blue cheese dressing 2 tablespoons
Caesar salad dressing 2 tablespoons
Italian dressing 2 tablespoons
Lemon juice 2 tablespoons
Lime juice 2 tablespoons
Oil and vinegar 2 tablespoons
Ranch dressing 2 tablespoons

EATING OUT [SFW]

If you're paying good money to eat out, don't feel guilty about asking for a meal minus the bun, or a slightly different order to
menu. Don't feel the need to explain yourself, either, but don't be rude unless you like the taste of phlegm in your lettuce burge
the tip.

Chinese
Pork spare ribs without any sauce
Roasted duck
Egg-drop soup
Suan la Tang
Hot and Sour Soup

Indian
Almost anything - avoid Dahl or any lentils, and obviously the rice. Korma has nice coconut base, and I believe it uses a heap of cocon
Often topped
Tandoori with sliced almonds. Eat it as a thick soup!
chicken
Saag paneer or any kind of meat (saag is a spinach based sauce)
Chicken vindaloo

Note that vegetarian dishes may be heavy in potato

Mexican
Chicken or Steak Fajita Mix without the tortillas served on a bed of lettuce and sour cream with guacemole
Chipotle salads
Taco salad in general minus the shell

Burger Joints
Any burger without the bun/ketchup - beware of breaded products
Most places offer salad alternatives of a meal with fries

Italian
Any oily salad with meatballs or cheese as a base (Ask if it's not on the menu)
Any meat with marsala sauce, mostly veal or chicken
Italian sausage with different peppers
Pizza without the crust- just peel the topping off
Steaks/Lobster
Acqua pazza
Omelettes

Cafes and Breakfast Bars

All-day cooked breakfasts are fine (Bacon, eggs, sausage, minus the toast, scones, biscuits and waffles, obviously)

Japanese
Sashimi
Teriyaki (Beware of sweet sauces)

Vietnamese
Pho without the noodles. It may still have a little sugar in it, but it's worth it! Ask for extra sprouts.

Turkish
Kebab/gyro - get the meat on salad, skip the hummus. Lots of dressing options, but mayo is probably the lowest carb.

Steakhouses
Steaks (Obviously)
Ribs without sauces
Burgers without buns
Salads with oily dressings

Seafood Restaurants
All seafood is acceptable minus breading/batter
Mussels in moderation as they are quite high in carbs

German
Steak Tartar
Sauerkraut and sausages and other pork meat
FFAL
s

Grams of Net carbs

5
9
4.6

ABLES
Grams of Net carbs
0.2
2
1
0.4
1.8
2.1
0.4
0.8
0.8
1.1
1.4
0.8
3.5
0.1
0
0.1
1
1
0.4
0.1
1.8
0.4
0.2
2.5
 1
0.5
2.1
1.2
0.7
0
1.5
0.1
2.1
2.9
0.7
0.5
0.4
1.2
0.2
2.5
3.3
2.2
0

TABLES
Grams of Net Carbs
3.5
2.4
1.2
2.9
3.7
0.2
2.3
1.7
2
1.8
1.6
2
1.9
2.7
0.9
1.2
1.8
1.8
2
1.8
2
0.1
 1.5
0.7
2.4
2.3
3.4
2.3
4.4
0.1
1
2.4
4.3
1.9
1.9
2.4
1.7
1.2
2.4
3.1
3.4
0.2
2
2.2
2.6
2.6
4.3
3.3
3.5
1.5

RIAN
Grams of Net Carbs
1
4
4
3
2
1
1
2
1.2
3.3
2.5
3.1
2
1.5
 2.0–5.0 (depending on brand)
2
4
5
6
2
2
4

Grams of net carbs

0.4
0.1
0.4
0.8
1.2
0.3
0.6
0.6
0.9
1
4.1
2.8
3
5
3.8
1
3
5.5
3.5
7
3

AND OILS
ERS

ntain bulking agents which invoke an insulin response.

LCOHOL

Grams of Net Garbs

7
3
0
4
0
4
0
0
2
0
4
2
 1

NUTS
Grams of Net Carbs
2.7
4.1
4.1
3.7
2.7
2.8
2.8
4.2
2
2.5
4.4
2.7
3.7
2.3
3.6
1.5
1.8
1.8
2.6
1

Grams of Net Garbs

2.3
2.5
3
2
4.4
4.1
1.3
2
2.5
0.5
1.5
2.4
2.2
1.5
1.7
2.5
2
1.6
 2.7
3
1.1
0.5
0.8
1.5

ONDIMENTS
Grams of Net Carbs
5.1
0
3
0.1
2
0
1.9
1.2
2
0.2
0.9
0.8
0.4
1.4
2.6
0.5
0
1.7
0.6
1
1
2
0.6
1
1.6
0.9
1
0
1
1
2.3
0.9
1.5
 0
0.9
1.5
0

Grams of Net Carbs

2.3
0.5
3
2.5
2.9
1
1.4

[SFW]
bun, or a slightly different order to what is listed in the
ste of phlegm in your lettuce burger. Tip your waitress. Just

, and I believe it uses a heap of coconut milk and heavy cream.

guacemole
affles, obviously)

ts.

bably the lowest carb.