LAZY KETO SHOPPING LIST

VegetableServing sizeNet carbs
Cucumbers½ cup (52g)1.5 grams
Artichokes½ cup (84g)10 grams
Bamboo shoots½ cup1.2 grams
Beets1 cup (136g)13 grams
Bell peppers1 cup (149g) chopped9 grams
Button mushroom1 cup (70g)2.3 grams
Cauliflower1 cup (100g)5 grams
Celery40 grams1.2 grams
Chili peppers1 cup (139g)4 grams
Eggplant1 cup (62g)4.8 grams
Garlic4 grams rawI gram
Green Beans1 cup (125g)10 grams
Mushroom1 cup (70g)1.6 grams
Okra½ cup2 grams
Olives1 cup (99g)3 grams
Onions½ (58g)6 grams
Radishes½ cup (57g)1 gram
Rhubarb1 cup (122g)5.5 grams
Rutabagas1 cup (140g)12 grams
Sauerkraut1 cup (142g)7 grams
Shallot¼ cup raw shallot6.7 grams
Sugar snap peas1 cup (85g)4 grams
Summer squash1 cup (180g)7.8 grams
Turnips1 cup (120g)6.1 grams
White mushroom1 cup (70g)2.3 grams
Yellow bell pepper1 cup (149g)9.6 grams
Zucchini1 cup (124g)4 grams

Low Carb Fruits

FruitsServing sizeNet carbs
Avocado1/3 medium-size fruit1 gram
Blackberries¼ cup1.5 gram
Blueberries½ cup(74g)10.5 gram
Coconut1/3 cup flakes5 grams
LemonOne whole lemon5 grams
Limes2 diameter lime5 grams
Starfruit1/2 cup2.6 grams
Raspberries100 grams5.4 grams
Strawberries100 grams5.7 grams
tomatoes1 cup (149g)6 grams
watermelon1 cup11 grams

Low Carb Nuts & Seeds

Nuts/seedsServing portionNet carbs
almonds¼ cup3 grams
Brazilian nuts30 grams3.7 grams
Cashews28 grams8.6 grams
Chia seeds28 grams6 grams
Flaxseeds28 grams11 grams
Macadamia nuts28 grams3.9 grams
Pecan28grams4 grams
Pistachios26 grams7.7 grams
Pumpkin seeds28 grams5 grams
Sesame seeds¼ cup8 grams
Walnuts28 grams3.8 grams

Low Carb Fats

Oils & fatsServing sizeNet carbs
Butter14.2 grams0 gram
MCT oils14 grams0 gram
Olive oils15 grams0 gram
Ghee1 tsp 5 grams0 gram
Coconut oil13.6 gram (1 tbsp)0 gram
Cocoa butter14 gram0 gram
Avocado oilOne tablespoon 0 gram
Red palm oil13.6 grams0 gram

Dairy & Eggs – Low Carb

FoodServing sizeNet carbs
All types of cheeses – hard. Soft or cottage28 grams ¼ cup0 –  1.8 grams
Plain Cream cheese2 oz (56g)2 grams
Whole milk50 grams2.6 grams
Coconut Cream1 tbsp (15g)1 gram
Half & Half50ml2.2 grams
Heavy Whipping cream15g 1 tbsp0 gram
Sour cream½ cup (115g)3.3 grams
Yogurt117g (1/2 cup)5.7 grams
Greek yogurt120grams (1/2 cup)4.2 grams
Eggs50 grams0.6gram
Heavy cream30 grams0.8gram

Low Carb Herbs and Spices

Spice/seasoningServing sizeNet Carbs
Paprika1 tsp0.9 grams
Fresh Rosemary1 tsp0.31 grams
Salt1 tsp0 gram
Lemon zest1 tsp0.26 grams
Cilantro fresh1 tsp0.04 grams
Cinnamon ground1 tsp1.3 grams
Bay leaf1 tsp2.29 gram
Black pepper1 tsp1.8 gram
Beef bouillon cube1 tsp0.82 grams
Cardamom1 tsp1.92 grams
Cayenne1 tsp1.39 gram
Celery seeds/dried1 tsp1.4/1.69 grams
Chili powder1 tsp0.7 gram
Chives fresh1 tsp0.09 grams
Curry powder1 tsp0.12 gram
Dill fresh1 tsp0.23 gram
Ginger fresh1 tsp0.74 gram
Allspice, Ground1 tsp2.4 grams
Basil fresh/dried1 tsp0.04/2.21 grams
Wasabi root1 tsp0.75 grams
Spearmint fresh1 tsp0.08 grams
Turmeric roots1 tsp0.13 grams
Thyme fresh1tsp0.49 gram
White peppers1 tsp2.01 grams