- Natural full fat yoghurt
- LSA* (Ground Linseed, Almond, Sunflower seeds)
- Sunflower seeds, pumpkin seeds, sesame seeds
- Chia seeds* (gluten free section of your supermarket)
- Fresh or frozen berries
- Bacon (Organic bacon from your butcher if possible)
- Full cream milk
Meat and Seafood
- Chicken, lamb, beef (fat on)
- Prawns, fish, mussels, oysters, octopus, squid
Fruit and vegetables
Note; avoid vegetables grown below the ground or starchy vegetables, such as potato, kumara, and pumpkin. Carrots in small amounts are ok.
- Lettuce, cucumber
- Tomatoes, avocado, capsicum,
- Cucumber, zucchini
- Onions (quite high in carbs but not something you will eat in large amounts)
- Carrots, cabbage, cauliflower, broccoli
- Spinach, kale, Asian greens
The foods listed below are used in most of the meal recipes I have posted and good for snack options throughout the day.
- Olive oil (avoid polyunsaturated vegetable/seed oils)
- Coconut oil (available at most supermarkets)
- Tahini (sesame seed paste)
- Coconut cream
- Almonds roasted or raw
- Almond butter
- Whole ginger, fresh garlic, raw chilli (once a week I make a paste by putting all 3 in the blender with coriander (Fresh Herb Paste)
- Coriander and/or fresh herbs of your choice
- Natvia or Stevia (natural sweeteners)
- Cream cheese, sour cream (always purchase full fat varieties, avoid low fat)
- Almond meal/flour
- Cooked chicken, cold meats ( for snacks and to add to lunch time salads)
- Cheese – mozzarella, Haloumi, parmesan, cheddar etc
*Chia seeds are a versatile little seed, high in protein and dietary fibre and great for digestion
*LSA is good source of protein, fibre and omega 6 and 9 essential fatty acids (LSA and chia seeds available at most supermarkets)
I haven’t added quantities here so you will need to judge for yourself how much of each item you need to purchase for your own needs. It is important that you do not let yourself go hungry so make sure you always have a supply of good food to prepare meals with and snack on. When buying vegetables, my motto is always buy vegetables that grow above the ground, or can be eaten raw, and with fruit ‘what’s in season within reason”. All of the foods below should be available at your local supermarket. Note that this is only a basic shopping list to get you started. Remember to purchase fresh whole foods where possible and avoid pre-packaged foods. Learn to read labels and if purchasing packaged foods, which will be unavoidable at times, aim for less than 5g carb per 100g.
Hi Julia, Your site was recommend to me by a friend. I have now started leaning towards this programme.
If you have any questions regarding the low carb high fat dietary approach please feel free to contact me. I would be very happy to help you or answer any questions you have.
I’ve done a search through your site to try and work out how to get started. Are there example meal plans you can share?
No food plans. The best thing to do is read through the foods to include and the food to avoid tab, and take a look at the recipes and snack ideas. It is very important that you set yourself up, clear out you cupboards and re-fill them with wholesome LCHF options. Have LCHF snacks ready and read through the recipes on this website for meal ideas. Any questions, feel free to ask. Good Luck!
I have just stumbled onto your web site. I have signed up for the newsletters. I have found many web sites and I am getting overwhelmed with the information. I am thinking I will just stay with your site for now as I like what I see. I have been on the LCHF eating for a few weeks but have not lost any weight as yet. My last blood tests were a bit of a shock (since I had been doing woe). My cholesterol raised to 7.8 and my doctor wants to start statins. I am in my 60’s. I have read about this and this is not the way I wish to go. So I have until May to try and get it down. I don’t miss breads at all which in the past I have craved for. I printed off some of your information to have to hand but I could not find a print button on your site so I was wondering if some of the information could may be in a print out type and perhaps added to a resource tab. Such as what to eat, not eat and the shopping guide. Thanking you again and I will be popping in often.
Glad you are getting some value from my website and you are right, there are many low carb sites. I try to keep my recipes simple, use ingredients that are easy to access, and convey information as simply as possible. Now note that I am not a dietician but have been living this way for several years and studied in the area. I think it is important to remember that you need to make this work for you. I think if you continue eating this way, and remain quite strict, you should see results and bloods should improve. It is not uncommon for cholesterol to raise in the early days of LCHF. Weight loss varies in us all so just be patient and concentrate on the other benefits of LCHF.
Thank you. Yes I understand this and will plod along until I see results
I have just found your site and really like it. I would like to make your Low Carb Easter Muffins. Could you please tell me what “Mixed Spice” is. We in the US have a spice called Allspice. Is that what yours is?? Would appreciate a reply. Thanks.