HEALTHY EATING JUMPSTART

LOW CARB
LIFESTYLE
WELCOME PACKET
 TABLE OF CONTENTS
READ ME FIRST ............................................................................................................... 3

WELCOME: Introduction to a low carbohydrate lifestyle ................................................... 4

Learn the lingo ................................................................................................................. 5
Welcome from the JUMPSTART team ........................................................................... 6
Low carbohydrate lifestyle for type 2 diabetes ............................................................. 7

PLAN: Set your goals and track your progress ................................................................. 9

Set your program goals ................................................................................................... 10
Track your progress ......................................................................................................... 11

COOK: Build a low carbohydrate meal plan ...................................................................... 14
Build your plate ................................................................................................................ 15
7-day sample meal plan .................................................................................................. 23
Low carbohydrate grocery shopping list ........................................................................ 25
Low carbohydrate snack ideas ....................................................................................... 27
Understanding nutrition labels ....................................................................................... 28

CONNECT: Low carbohydrate lifestyle resources ............................................................. 29

Apps, websites, and videos ............................................................................................. 30
Books and recipe blogs ................................................................................................... 32

Prefer to access this information

online? Visit hbomich.org/jumpstart
to find this packet and more!
CONTACT INFORMATION READ ME FIRST
Talk to the clinician who manages your diabetes
Phone Number before you start a low carbohydrate meal plan.

(734) 985-0506
Managing your medications

Email Certain medications should not be used

in combination with a low carb meal plan.
jumpstart@hbomich.org These include a class of medications
called “SGLT2 Inhibitors” which include
Website Jardiance (empagliflozin), Invokana
(canagliflozin), Farxiga (dapagliflozin), and
HBOMich.org/jumpstart Steglatro (ertugliflozin). This also includes
combination medications containing an
SGLT2 Inhibitor such as SEGLUROMET,
XIGDUO, Synjardy, Synjardy XR, Invokamet,
Glyxambi, QTERN, and Trijardy XR.

Certain medications often need to be

adjusted before you start a low carb meal
plan. These include Insulins (such as
Humalog, Novolog, Lantus and Basaglar,
etc.) and the class of medications
called “Sulfonylureas” (such as Amaryl
(glimepiride), Glucotrol (glipizide),
Diabeta (glyburide), tolbutamide, Tolinase
(tolazamide), Diabinese (chlorpropamide),
etc).

If you take blood pressure medications,

your clinician may need to adjust or stop
your medication before you start a low carb
eating plan.

We strongly recommend that you have

a scheduled visit with your clinician to
review your low carb eating plan and your
medications before your embark on your
JUMPSTART journey.

Keeping You Safe

Talk to your clinician about the symptoms of
low blood sugar and low blood pressure and
how to treat them as you change your eating
plan.

3
WELCOME:
Introduction
to a Low Carb
Lifestyle
4
LEARN THE LINGO
Terms we will use throughout this packet

Carbohydrates (carbs): Carbohydrates or ‘carbs’ are one of

three main nutrients that make up the food we eat, along with
proteins and fats. Your body breaks down carbohydrates into
sugar (glucose) and uses it for energy. Your body can use
the sugar immediately or store it for later use in the liver and
muscles.
We will be using ‘carbohydrates’ and ‘carbs’ interchangeably
throughout this packet.
Low Carbohydrate (Low Carb) Lifestyle or Meal Plan: A
low carbohydrate lifestyle or meal plan limits your intake
of carbohydrates (carbs) from foods like grains, starchy
vegetables, fruit, sugary snacks, and beverages, and
emphasizes proteins, non-starchy vegetables, and healthy fats.
This generally means eating less than 130g of carbohydrates
per day.
It is important to talk with your clinician before starting a low
carbohydrate lifestyle to determine a suitable carb goal and
adjust medications if necessary.
Blood sugar (blood glucose): Blood sugar is the level of sugar
in your blood after your body breaks down carbohydrates and
other nutrients into glucose for energy.
Insulin: Insulin is a chemical released when you eat carbs.
Everyone needs insulin to live.

5
WELCOME
From the JUMPSTART team

Thank you for joining the Healthy Eating JUMPSTART Program!

This packet is designed to help guide you through the basics of meal
planning and grocery shopping as part of a low carbohydrate lifestyle.
Transitioning to a low carbohydrate lifestyle can be daunting at first, but it
will get easier over time with practice and creativity.
You can enjoy foods like meat, poultry, fish; non-starchy vegetables like
broccoli, cauliflower, leafy greens, zucchini, and cucumbers; healthy fats
like avocado, nuts, seeds, and olives; and some complex carbohydrates
(depending on your carbohydrate goal) like whole grains, beans, lentils,
starchy vegetables, and fruit.
A low carbohydrate lifestyle is not a ‘one-size-fits-all’ approach. Your
carbohydrate goals may look different from someone else reducing their
carbohydrate intake. It is important to talk with your clinician or other
member of your care team to determine what carbohydrate goal makes the
most sense for you. It is also okay to start at a level that you are comfortable
with, and adjust your carbohydrate goals with your care team as you build
more experience and confidence.
Depending on the type of medications you are on, they may need to be
adjusted before you start your low carbohydrate lifestyle. We encourage you
to stay proactive in your care and continue to practice self-management
skills including monitoring your blood sugars, blood pressure and contacting
your doctor’s office if/when you have questions or concerns.

This packet will help you learn the basics of:

• Creating a meal plan following a 4-step process
• Using a grocery list of low carbohydrate foods to help you
shop for the week
• Counting carbohydrates and keeping track of your intake
• Reading and understanding nutrition labels

6
 LOW CARB LIFESTYLE
For Type 2 Diabetes
What is a low carb lifestyle?
A low carb lifestyle limits your intake of carbohydrates (carbs) from foods like grains,
starchy vegetables, fruit, sugary snacks, and beverages, and emphasizes proteins, non-
starchy vegetables, and healthy fats.

Very Low Carbohydrate (Ketogenic) Low Carbohydrate Typical American (2,000 calories)
Less than 50 grams of carbs per day 50-130 grams of carbs per day 225-325 grams of carbs per day

0g 40g 80g 120g 160g 200g 240g 280g

How does a low carb lifestyle help my diabetes?

Reducing your carb intake also reduces your body’s blood sugar and insulin levels. When
your insulin levels are low, your body stops storing extra sugar as fat, and starts using
stored fat for energy. This can make it easier to lose weight and have more energy!

BENEFITS OF A LOW CARB LIFESTYLE

WEIGHT LOSS REDUCED BLOOD REDUCED HUNGER BLOOD SUGAR INCREASED

PRESSURE & CRAVINGS CONTROL ENERGY

What are carbs? Carbs (i.e., What is blood sugar (or blood What is insulin? Insulin is a
carbohydrates) are a nutrient that glucose)? Blood sugar is the level chemical released when you eat
is broken down by the body into of sugar in your blood after your carbs. Everyone needs insulin to
sugar (glucose). There are 3 types body breaks down nutrients into live.
of nutrients: carbs, fat, and protein. glucose for energy.
7
What does insulin do?
Insulin helps move glucose (sugar) from the blood into the
Glucose
cells for energy. You can think of insulin as a key that unlocks
your cell so that glucose can enter. High levels of insulin tell
your body to store extra sugar as fat. Low levels of insulin tell Insulin Cell
your body to burn fat for energy.

Getting Started
Start by changing one meal per day (i.e.,
breakfast). Make changes to your food choices
for one meal and do this for a week or two.
After you feel comfortable with these changes,
consider making changes to a second meal.
Focus on... 
• Adding protein, non-starchy vegetables,
& healthy fats
• Reducing starches & sugars
Replace sugary drinks such as pop and fruit
juice with tea and water. If you use flavored
coffee creamer, replace it with a sugar free
version.
Snack on fruits and vegetables. Replace
starchy sugary snacks such as chips and
granola bars with nutrient rich carbs. Add fats
and proteins for a balanced snack.
8
PLAN:
Set Your Goals and
Track Your Progress

9
SET YOUR LOW CARB GOALS
Choose realistic goals for that will keep you focused and motivated

Talk to your clinician

Before setting a daily carbohydrate goal, discuss a low carbohydrate lifestyle with your
diabetes care team. Your clinician can help you determine what is an appropriate goal
based on your overall health, medications, and interest level.

Remember that reducing the amount of carbohydrates in your diet will reduce your blood
sugar. Patients taking insulin or some oral medications like Sulfonylureas (See Read
Me First pg.3) are especially at risk of having low blood sugar levels when they eat less
carbohydrates. If you are on one of these medications, you may need to reduce your dose
before starting a low carb lifestyle in order to prevent you from having low blood sugar.
This doesn’t mean you shouldn’t lower your carb intake, it just means you should discuss
it with your clinician.

Set your carbohydrate goal

We recommend eating between 50-130g of carbohydrates per day. You can always decide
to increase or decrease your carbohydrate goal.

My goal is to have a daily carbohydrate intake of:

Consider adding additional goals

Consider setting some additional goals to follow. These goals, combined with a reduced
carb intake, will help you manage your type 2 diabetes.

My biggest motivation for wanting to improve my health is:

My goal is to have a blood sugar range of:

My goal is to check my blood sugar this many times per day:

My goal is to incorporate some movement I enjoy into the week such as:

10
TRACKING YOUR PROGRESS
Track your blood sugar, carb intake, and milestones

Weekly carb and blood sugar tracker

This tracker will help you record important information about your daily food intake and
blood sugar levels. Follow these instructions to begin using the tracker on a daily basis.
At the beginning of each week, complete the goals section and write the date next to
the days of the week. Then throughout the week, record the time you eat each meal,
your blood sugar as often as you choose, the food and drink you consume, and the carb
content of each food item.
At the end of each day, write
the total number of carbs you
consumed during the day, record
any physical activity you completed,
and circle how you felt about your
meals. Complete the reflection
section at the end of the week. You
can share your tracker with your
clinician or keep it for your own
records!

Scan the QR code to

download this tracker or
explore other options

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COOK:
Build a Low
Carb Meal Plan

14
BUILDING YOUR PLATE
Follow the 4-step process to create delicious low carb meals

STEP 2: STEP 3: STEP 4:

STEP 1: Add Non-Starchy
Add Some Fats Add 1-2 Servings of
Pick a Protein Vegetables
(Half your plate)
(Pick one or two) Complex Carbs

Choose a high- Fill half your plate Add some fats from Include 1-2 servings
quality protein source with non-starchy oil, sauces, or full- of high-quality
like chicken, fish, vegetables like salad fat dairy like cheese, carbs like starchy
seafood, beef, eggs, greens, broccoli, or butter or sour cream. vegetables, fruits,
or soy. Brussels sprouts. legumes/lentils or
whole grains.

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Ca
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ats
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Add so
Non-Starchy

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10 inch Dinner Plate

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 STEP 1: Pick a Protein

Poultry Eggs Canned protein

(chicken, turkey) (salmon, tuna, chicken, crab,
etc.)

Red meat Soy Plain Greek yogurt

(beef, pork, lamb, duck, (tofu, tempeh, edamame,
venison, bison, etc.) soybeans)

Fish Seafood Beans or lentils

(salmon, trout, tuna, (shrimp, crab, mussels,
mackerel, cod, tilapia, squid, scallops, oysters,
etc.) lobster, etc.)

Want to learn more about protein and diabetes? Read

this article by the DiaTribe!

Deli / Organ meat

16
 STEP 1: Pick a Protein (Continued)

How much protein should I have?

Protein plays an essential role in maintaining the proper functioning of your body. It is a major
component of every cell in the body. Protein is necessary for muscle growth and repair, and
the maintenance of healthy skin, hair, nails, and other organs.
We recommend starting out with 4-5oz of protein (like chicken, fish, meat, or tofu) for your
meals. As a rule of thumb, 4 oz is slightly bigger than the size of your palm and the thickness
of a deck of cards. You can also use your dinner plate (10in) as a guide in which case your
protein source would take up a little over 1/4 of the plate.

Using your hand as a portion guide

1 portion of protein 1 portion of 1 portion of carbs = 1 portion of fats =

= your palm vegetables = your cupped hand your thumb
your fist

The amount of protein that is right for you may vary and you may notice you need more or
less depending on the day and activity level.

Feeling hungry? Try this!

Increase the amount of protein, non-starchy vegetables, OR fats in your
meal.

Protein: add an ounce of a high-quality protein like chicken, tofu, fish, or beef
Non-starchy vegetables: add an extra helping of your favorite non-starchy vegetables
Fats: add some nuts/seeds, a few slices of avocado, or some dairy like cheese, sour
cream, or Greek yogurt
Adapted from Precision Nutrition 17
 STEP 2: Add Non-Starchy Vegetables (Half your plate)

Green beans Zucchini

Greens
(lettuce, spinach, arugula, kale,
romaine, endive, microgreens,
collards, chard, swiss chard,
bok choy, sprouts, etc.) Cauliflower Broccoli/
Broccolini

Tomato Brussels sprouts Cabbage

(red/green)

Peppers Radishes Mushrooms

Kohlrabi | Leeks | Okra | Celery | Cucumber | Eggplant |

Onion | Shallots | Sugar snap peas | Turnips

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 STEP 2: Add Non-Starchy Vegetables (Continued)

Non-starchy Vegetables: Non-starchy Vegetables:

Leafy Greens Other (Continued)
1 Serving = 1 Serving =
1 cup raw or ½ cup cooked
<5g Carb 1 cup raw or ½ cup cooked
5g Carb

Arugula Cucumber
Chicory Daikon
Kale Eggplant
Endive Fennel
Lettuce Gourd
Spinach Green beans and wax beans
Romaine Green onions/scallion/chives
Watercress Greens (mustard/collard/turnip)
Radicchio Hearts of palm
Jicama
Non-starchy Vegetables: Kohlrabi
Other Leeks
1 Serving = Mushrooms
5g Carb
1 cup raw or ½ cup cooked
Okra
Artichoke Nopales
Asparagus Onions/shallots
Baby corn Pea pods/pea shoots
Bamboo shoot Peppers (all varieties)
Bean sprouts Radishes
Bok choy Rutabaga
Broccoli and Chinese broccoli, Seaweed
broccolini
Snap peas/snow peas
Brussel sprouts
Swiss chard
Cabbage/purple cabbage/napa
cabbage Tomatoes
Cauliflower Turnips
Celery Water chestnuts
Chayote Zucchini
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 STEP 3: Add Some Fats (Pick one or two)

Dairy Full-fat cheese Olives / Olive oil

(butter, sour cream, heavy (1 serving = 1 oz or ¼ cup
cream, cream cheese, plain shredded)
Greek yogurt, mascarpone,
ricotta, cottage cheese)

Sauces
(Hollandaise, Bearnaise, pesto,
mayonnaise, aioli, etc.)

Nuts / Nut butter Full-fat dressings

(walnuts, almonds, pecans,
(ranch, blue cheese, Italian)
macadamia, Brazil nuts,
hazelnuts, pine nuts, peanuts)

Avocado /
Avocado oil

Non-dairy fats
(lard, ghee, tallow, duck fat,
schmaltz, coconut cream,
coconut milk)
Nut oils Seeds
(sesame, macadamia nut, (chia seeds, flax seeds, hemp
walnut, almond, coconut) seeds, pumpkin seeds, sunflower
seeds, sesame seed/tahini)

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 STEP 4: Add 1-2 Servings of Complex Carbs

It can be tricky to understand how much carbohydrates to add to each meal. As a general
guideline, add no more than 30-45g of total carbohydrates per meal. We encourage
carbohydrates that come from sources such as beans/legumes, lentils, starchy
vegetables, whole grains, and fruit.

Beans / Lentils Squash Berries

(pumpkin, winter, acorn, (raspberries, blackberries,
butternut, etc.) strawberries, blueberries)

Beets Carrots Yams / Sweet potato

Kiwi / Plum Corn Melon / Watermelon

Whole grains
(quinoa, farro, barley, brown
rice, whole wheat pasta,
whole wheat bread, oats)

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 STEP 4: Add 1-2 Servings of Complex Carbs (Continued)

Starchy Vegetables Fruits Note: For any

packaged foods,
80 Calories 15g Carb 60 Calories 15g Carb remember to check
1 Serving 1 Serving
0-3g Protein 0-1g Fat 0g Protein 0g Fat the nutrition label
to get accurate
¾ cup winter squash 1 cup berries information on carb
content.
¾ cup butternut squash 1 small fresh fruit (kiwi/plum)
½ cup acorn squash 1 cup melon/watermelon
½ cup potato (sweet or mashed) 1 (6 ½ oz) orange
or 1 small potato (3oz)
1 small or ½ large banana
1 cup beets
17 (3oz) small grapes
1 cup carrots
12 (3.4oz) cherries
½ cup corn
½ cup canned fruit (in water)
½ cup green peas
1 cup pumpkin Whole Grains
½ cup taro 80 Calories 15g Carb
1 Serving
½ cup yams 0g Protein 0-3g Fat

½ cup lentils ⅓ cup quinoa or farro, cooked

½ cup beans/legumes ⅓ cup barley, cooked
½ cup oats, cooked
Milk
⅓ cup brown rice, cooked
80-120 Cal 12g Carb
1 Serving ⅓ cup whole wheat pasta, cooked
8g Protein 0-5g Fat
1 slice whole wheat/whole grain
1 cup milk (2%) bread

1 ½ cups plain soy milk 2-5 whole wheat crackers

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7-DAY SAMPLE MEAL PLAN
An example low carb meal plan (50-130g carbohydrates/day)
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here
is a sample 7-day meal plan to get you started. Breakfast, lunch, and dinner meals
are listed below with total carbohydrate estimates. Add a low-carbohydrate snack, as
needed, using the recommended snack list.

SUNDAY
Breakfast Lunch Dinner

3 egg omelet with ½ cup diced Wrap sandwich (8 inch low 2 cups spaghetti squash* topped
vegetables (peppers, onion, carb wrap, 4-5oz turkey, cheese, with ½ cup low carb tomato
mushroom, tomatoes), and 1oz spinach, tomato, and onion). sauce, 4-5oz ground beef, and
shredded cheese Add mustard, pickles, mayo, and 1 cup sautéed non-starchy
seasoning as desired vegetables
1 slice whole wheat bread or 1
cup mixed berries Optional: add 1oz nuts for crunch Optional: add grated Parmesan
or avocado
*Note: Can also use high-protein,
low carbohydrate pasta
Total carbs: 20-25g Total carbs: 25-30g Total carbs: 40g

MONDAY
Breakfast Lunch Dinner

¾ cup plain Greek yogurt 2-3 cups mixed greens topped Chicken Alfredo (whole grain
topped with 1oz mixed nuts, 1 with 4-5oz tuna or other canned fettuccine with 4-5oz chicken
cup berries or 1 piece fruit (1 fish, ½ cup chickpeas, diced grilled, ½ cup Alfredo sauce,
small apple, plum, kiwi, 1 cup cucumber, tomato, onion, pickles, and 2oz (dried) whole grain
cantaloupe) olives, avocado, and feta or fettuccine)
shredded cheese
Serve with side salad (dressing
Serve with 2 tbsp ranch dressing full-fat or olive oil and vinegar)
or lemon and olive oil vinaigrette

Total carbs: 25g Total carbs: 25g Total carbs: 50g

TUESDAY
Breakfast Lunch Dinner

Baked avocado cups (cut Lettuce wraps (2-3 large lettuce 2 cups lentil soup (brown lentils,
avocado in half, add 1 egg to leaves topped with 4-5 oz turkey onions, garlic, diced carrots,
center of each half, then bake at or chicken, 2 tbsp hummus, diced zucchini, celery, mushrooms)
425 degrees for 15-20 min) tomato, onion, and 1oz pumpkin
Chia pudding (mix 1 tbsp chia
seeds)
1 piece of fruit (1 small apple, seeds, ½ cup coconut cream,
plum, kiwi, 1 cup cantaloupe, 1 and a dash of stevia. Let sit
cup berries) overnight)

You can make these in batches!

Total carbs: 30g Total carbs: 20g Total carbs: 43g
WEDNESDAY
Breakfast Lunch Dinner

Farmer’s breakfast made with 2 Burrito bowl made with 1 cup 4-5oz Grilled/baked fish
slices bacon or other breakfast cauliflower rice, 4-5oz taco meat,
meats 1 cup sautéed vegetables, ½ cup 2 cups baked/grilled non-starchy
black beans, 2 tbsp salsa, and 1 vegetables sprinkled with 1oz
1-2 eggs, cooked in any style tbsp sour cream mixed nuts

½ cup sautéed spinach or other 1 small fruit ½ cup sautéed corn or 1 small
greens baked sweet potato

1 slice whole grain toast Optional: add 1 tbsp sour cream or

butter
Total carbs: 20g Total carbs: 42g Total carbs: 32g

THURSDAY
Breakfast Lunch Dinner

Oatmeal (½ cup rolled/steel cut 2 cups chickpea and vegetable Low carb pizza (bake low carb
oats, cooked in water, topped soup tortilla wrap or homemade
with ½ cup berries and 1oz cauliflower crust topped with
walnuts) Side spring salad with 1oz feta ¼ cup sauce, ½ cup shredded
cheese or nuts cheese, meats, and diced
2 boiled eggs vegetables)
Total carbs: 38g Total carbs: 25g Total carbs: 30-45g

FRIDAY
Breakfast Lunch Dinner

Smoothie (blend 1 cup 1 cup tuna salad/chicken salad/ 4-5oz steak

unsweetened almond milk, 1 cup egg salad
fresh spinach, 1-2 scoops protein Roasted Brussels sprouts (10)
powder, ½ banana, ½ cup berries, Serve over 2 cups of mixed leafy
greens, or make into a wrap or 1 small baked potato
and 1 tbsp chia seeds or flax
meal) sandwich using low carb bread Optional: 1 tbsp sour cream or 1oz
Optional: 1oz cheese, walnuts, or shredded cheese
OR ready-made protein shake
(check nutrition label for carb almonds
content). Can add a small piece Serve with 1 cup mixed fruit
of fruit or ½-¾ cup berries

Total carbs: 21g Total carbs: 25g (44g with wrap) Total carbs: 30g

SATURDAY
Breakfast Lunch Dinner

Egg bites (whisk together 2-3 Cobb salad (2-3 cups lettuce or Chicken fajitas (4-5oz chicken,
eggs, chopped onion, peppers, salad mix, 4-5oz diced chicken 1 cup sautéed non-starchy
tomato, spinach, mushrooms, or tuna, ½ diced avocado, vegetables, 2 tbsp sour cream,
seasoning, and 1-2oz cheese of tomatoes, cucumber, and 2 tbsp and ½ avocado. Serve with 1-2
choice. Pour mixture into muffin blue cheese dressing. Add ⅔ cup low carb tortilla wraps)
tin and bake at 350 degrees for cooked quinoa)
15-20 min or until set)

1 small fruit
Total carbs: 20g Total carbs: 42-45g Total carbs: 48g
LOW CARB GROCERY SHOPPING LIST
Stock your fridge and pantry with low carb foods

Meats & Meat Alternatives Dairy Fats & Oils

Beef (ground, steaks, ribs, or roast) (no added sugars or starches) Avocado/Avocado oil
Chicken/Turkey Butter Coconut oil
Duck Cheeses (full-fat – all types) Ghee/Lard
Lamb Cottage cheese Olives/Olive oil
Pork (ground, chops, ribs, or roast) Cream cheese Schmaltz (chicken fat)
Veal Eggs Sesame oil
Goat Cream (heavy or whipping) Vegetable oil
Venison or other game Ricotta Nut oils
Tempeh with no starches added Sour cream
Tofu with no starches added Yogurt (unsweetened Greek)

Deli counter
(no added sugars or starches)
Bacon
Chorizo
Corned beef
Egg salad
Hot dogs
Luncheon meats of all types
Pastrami
Pepperoni
Salami
Sausage

Canned or packaged
meats & seafood
(no added sugars or starches)
Beef jerky or sticks
Ham
Pork rinds or chicharrons
Anchovies
Beverages Seafood Octopus Crab
Club soda Crab Oysters Salmon
Coffee Fish of all types Scallops Sardines
Tea Lobster Shrimp Tuna
Unsweetened flavored seltzers Mussels Squid
Vegetables Canned goods & condiments Nut butters (no added sweeteners)
Artichoke Alfredo sauce Olives
Asparagus Artichoke hearts Pasta sauce
Baby corn Broth or bouillon Pesto
Bean sprouts Capers Pickles & relish (no sugar added)
Broccoli Cheese crisps (Parmesan, cheddar, etc.) Roasted red peppers
Bok choy Chipotle peppers Salad dressings (full-fat)
Brussels sprouts Coconut milk Salsa
Cabbage Green chilies Sauerkraut
Cauliflower Horseradish Soy sauce/tamari
Celery Hot sauces Sun-dried tomatoes in oil
Cucumber Mayonnaise Tomatoes & tomato paste
Eggplant Mushrooms Vinegar
Fennel Mustard
Greens (all types)
Green beans Cooking & baking items Other
Green onions/chives Low-calorie sweeteners (your preference) Fresh herbs
Kohlrabi Chocolate, dark (80% cocoa or more) Garlic
Leeks Cocoa powder Lemons & limes
Lettuces of all types Flavorings and extracts Shirataki/konjac noodles
Mushrooms Herbs and spices
Okra Whey protein & other protein powders
Onions
Peppers (all varieties)
Radishes
Rhubarb Nuts & seeds Want some help deciding what groceries
Rutabaga Almonds to buy?
Seaweed Brazil nuts
Chia seeds Visit HBOMich.org/recipes to find a selection of
Shallots
low carb recipes, snack lists, and more!
Snap peas/snow peas Flax seeds
Sprouts Hazelnuts
Sugar snap peas Macadamia nuts
Scan the QR code to visit
Swiss chard Peanuts the recipes page!
Tomatoes Pecans
Turnips Pumpkin seeds
Watercress Sunflower seeds
Zucchini Walnuts Fruits Starchy vegetables
Berries Beans
Kiwi Beets
Higher Carb Whole grains Plum Carrots
Foods Quinoa Pineapple Corn
Oats Melon/watermelon Green peas
Milk Brown rice Orange Lentils
Milk (2%) Whole wheat pasta Banana Potato
Plain soy milk Whole wheat/grain bread Grapes Squash
Whole wheat crackers Cherries Taro
Canned fruit (in water) Yams

Adapted from Diet Doctor

LOW CARB SNACK IDEAS
Try some of these delicious snack options

As you make your grocery list, consider adding some tasty low carbohydrate
snacks from the list below or look for more snack options from our
recommended resources!
 Boiled eggs
 String cheese or 1-1.5oz cheese (2 dice-sized cubes) Scan the QR
code to find
 Chicken/tuna/egg salad, served with vegetable slices like cucumbers, snack lists!
bell peppers, celery
 Palmful of nuts/seeds (1oz) - walnuts, almonds, pecans, sunflower/
pumpkin seeds, etc.
 Plain Greek yogurt with ¼-½ cup berries
 Vegetable platter with dip (ranch, spinach and artichoke dip, etc.)
 Mini meat and cheese board with olives/nuts/vegetables
 Roast beef with mustard/horseradish
 Meat jerky (with no added sugars)
 Low carbohydrate smoothie (½ cup plain Greek yogurt, ½ cup berries,
1 cup coconut milk, 1 handful ice cubes, stevia to taste) or ready-made
low carbohydrate shake
 Tortilla ‘chips’ made with sliced low carbohydrate tortillas (bake 8-10
min or until golden at 400 degrees), served with guacamole or salsa
dip
 Celery sticks with natural unsweetened peanut/almond butter
 Sugar free Jell-o cup
 Parmesan crisps
 Pork rinds (can be used to make nachos with ground beef, top with
cheese, and bake)

27
UNDERSTANDING NUTRITION LABELS
Learn how to read nutrition labels on packaged foods

Serving Size: Always check the serving size to see the

portion it reflects. The nutrient amounts shown on the label
all refer to the size of one serving.
In this example, one serving is 1 cup (55g).

Total Carbohydrate: The sum of all carbohydrates in one

serving of a product including starch, sugars, and dietary
fiber. All, except dietary fiber, will play a role in raising blood
sugar and insulin levels.
This example has 21g of total carbohydrates in one serving.

Dietary fiber: Fiber is an important part of a low

carbohydrate lifestyle because it helps you feel full, keeps
blood sugar levels steady, and your gut healthy. A well-
balanced low carbohydrate lifestyle will include foods high
in dietary fiber such as leafy greens, broccoli, cauliflower,
peppers, nuts, and seeds.
This example has 2g of dietary fiber in one serving.

Total sugars: Sugars are part of total carbohydrate and

include sugars naturally present in food, like fruit or milk,
as well as sugars that have been added to a food, like
sweetened beverages and desserts. Regardless of the
source, all sugars are absorbed into the bloodstream
and raise insulin levels. These should be limited in a low
carbohydrate lifestyle.
This example has 8g of total sugars in one serving.

Protein: Protein helps you feel full and satisfied. Check the
label to see how many grams of protein is in a serving of
a product. A good source of protein will have at least 7-8g
per serving.
This example has 10g of protein in one serving.

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CONNECT:
Low Carb Lifestyle
Resources
Scan the QR code to access
all these resources online!

29
LOW CARB LIFESTYLE RESOURCES
Apps, websites, and videos

We know that a low carbohydrate lifestyle can come with many challenges. The following
handout is designed to provide some additional resources to help you stay on track, learn
additional information, and find recipes to help you enjoy your meals and achieve your goals!

APPS

Keeping track of your food intake can help you stay within your Quick tip: One of the easiest ways
carbohydrate goals. One of the easiest ways to track your meals, to look up carbs is through a Google
snacks, and beverages is through the use of an application (app). Search. Simply type “Carbs in [food
item]” into the Google search bar.
Most apps are free to download and user-friendly. These tracking
tools can be especially helpful during the early stages of your
low carbohydrate journey. They can help you determine your
baseline carbohydrate intake, understand what foods contain
carbohydrates, and adjust your meals to the right level for you.
Below are a few examples of food tracking apps:

Carb Manager carbmanager.com MyFitnessPal myfitnesspal.com

Carb Manager is a highly recommended MyFitnessPal is another highly recommended
smartphone app for low and very low carb dietary diet and exercise tracking app. The app allows
plans. The app’s features include nutrition and you to easily log foods and exercise, with
food trackers, recipe database, personalized meal detailed nutrition information. You can create
plans, educational materials and a supportive personalized meal plans, grocery shopping lists,
community. and exercise plans.
$ Optional paid membership $ Optional paid membership

Senza senza.us Lose It! loseit.com

Senza is a one-stop shop Lose It offers free and easy to
for everything Keto. The app use food and nutrition tracking
offers nutrition tracking, meal options. The app also offers
planning, and helps you find low weight loss support.
carbohydrate foods at nearby
restaurants. $ Optional paid membership

$ Free with optional purchases

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WEBSITES & VIDEOS

Whether you are a visual learner or enjoy watching

videos to absorb additional information, there are
plenty of resources explaining the science behind low
carbohydrate meal plans and additional advice on many
topics relating to the low-carbohydrate lifestyle.

Diet Doctor Informational Videos

youtube.com/c/DietDoctorVideo

Diet Doctor dietdoctor.com

Diet Doctor is one of the most well-known websites for
low and very low carb (keto) dietary plans. This is a great
resource for recipes, education, meal plans, and more.
Diet Doctor aims to provide unbiased and evidence-
based information, as well as free and inspiring tools to
help people improve their health.
$ Optional paid membership
Dr. Eric Westman’s Adapt Your
Life
youtube.com/c/AdaptYourLife

Ditch The Carbs ditchthecarbs.com

Ditch The Carbs offers a wide variety of recipes and
meal plans for low carb, very low carb, etc. They have
also created many free visual resources to support low
carb diets including, cooking conversion tools, carb Low Carb Meal Prep Recipes by
charts, and food substitution suggestions. Sweet Peas Saffron
youtube.com/watch?v=MdarLkKDjWA
$ Optional paid membership

ruled.me ruled.me Virta Health Blog

virtahealth.com/blog
This website offers many tools, tips, and easy-to-
read articles on starting a keto diet. We recommend This blog offers a robust selection of
checking out their keto food pyramid. articles, tips, and stories from patients
with type 2 diabetes.
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LOW CARB LIFESTYLE RESOURCES
Books and recipe blogs

BOOKS RECIPE BLOGS

Dana Carpender’s NEW Carb and Calorie Are you looking for ways to cook simple
yet delicious low carbohydrate meals?
Counter Then look no further! Use the resources
by Dana Carpender below to find a large collection of
recipes to suit your needs and taste
This book includes more than 100 buds, from quick and easy breakfasts to
pages of content, including new more elaborate low carbohydrate baked
and popular brand name products, goods for those days you are feeling
fast food chains, and restaurants. adventurous in the kitchen. You can also
Each entry contains the serving save time and money during the week
size amount, calories, total carbs, by implementing some make-ahead and
fiber, net carbs, protein, and fat in batch cooking strategies!
the food—making it the perfect
reference tool for dieters of all
kinds. Any foods with less than five grams of net carbs
are featured in bold, so low carb eaters can easily see
those foods that are best for them and their health.

Diabetes Food Hub

Low Carb for Any Budget (Free ebook) diabetesfoodhub.org/all-recipes.html
By Mark Cucuzzella, MD and Kristie An enticing selection of delicious and
Sullivan, PhD diabetes-friendly recipes that includes
nutritional information.
cookingketowithkristie.com
This free ebook is full of information Cooking Keto With Kristie
about getting started on low carb cookingketowithkristie.com/recipes
and includes shopping lists along
with two dozen simple recipes to A list of Kristie’s favorite low carb
help you get started. recipes, including excellent dessert
options.
All of the ingredients in these
recipes can be purchased at stores like Dollar General or
Dollar Tree, which are easy to find even in rural locations. Wholesome Yum
You also don’t need a lot of fancy equipment to make wholesomeyum.com
these recipes. Lastly, the recipes are intended to appeal
to families, so if you have a picky eater at home, then A diverse selection of low carb recipes
you might find something they like. with 10 ingredients or less. Check out
their delicious low carb snack list.

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CONTACT INFORMATION

Phone Number
(734) 985-0506

Email
jumpstart@hbomich.org

Website
HBOMich.org/jumpstart