When it comes to creating your low carb meal plans, it’s all about personal preference. I often refer people to the Acceptable Foods List on the Atkins website for a great list of foods you can easily eat on a low carb diet.
Most fish, poultry and meats don’t contain carbs – so you can enjoy those food freely. Fatty meats are preferable, such as salmon and ribeye for example. Be cautious of pre-packaged meats though, and be sure to read your labels!
Your goal is to eat no more than 20 net carbs per day, and 12-15 of those daily carbs should come from vegetables. Note: You absolutely MUST track your foods in order to successfully stick to a low carb diet, and reap the health & weight loss benefits!
In addition to this handy list, a great resource for looking up produce or any foods without labels is: http://ndb.nal.usda.gov/ndb/
List of Low Carb Vegetables:
Vegetable | Serving Size | Net Carbs (Alphabetical Order)
Alfalfa sprouts | 1/2 cup/raw | .2
Artichoke | 1/2 medium | 3.5
Artichoke hearts | 1 canned | 1.0
Arugula | 1 cup/raw | .4
Asparagus | 6 spears | 2.4
Avocados | 1/2 whole (raw) | 1.8
Bamboo shoots | 1/2 cup | 1.2
Bok choy | 1 cup/raw | .4
Broccoli | 1/2 cup | 1.7
Broccoli raw | 1.2 cup | .8
Broccoli rabe | 1/2 cup | 2.0
Broccoflower | 1/2 cup | 2.3
Brussels sprouts | 1/4 cup | 1.8
Cabbage | 1/2 cup (raw) | 1.6
Cauliflower | 1/2 cup (raw) | 1.4
Celery | 1 stalk | .8
Chicory greens | 1/2 cup/raw | .1
Chives | 1 TBSP | .1
Collard greens | 1/2 cup boiled | 2.0
Cucumber | 1/2 cup | 1.0
Daikon | 1/2 cup | 1.0
Eggplant | 1/2 cup | 2.0
Endive | 1/2 cup | .4
Escarole | 1/2 cup | .1
Fennel | 1/2 cup | 1.8
Green String Beans | 1 cup | 4.1
Hearts of palm | 1 heart | .7
Iceberg lettuce | 1 cup | .2
Jicama | 1/2 cup | 2.5
Kale | 1/2 cup | 2.4
Kohlrabi | 1/4 cup | 2.3
Leeks | 1/2 cup | 3.4
Mushrooms | 1/2 cup | 1.2
Okra | 1/2 cup | 2.4
Olives green | 5, each | .1
Olives black | 5, each | .7
Onion | 1/4 cup | 4.3
Parsley | 1 TBSP | .1
Peppers | 1/2 cup/raw | 2.3
Pumpkin | 1/4 cup | 2.4
Radicchio | 1/2 cup/raw | .7
Radishes | 6, each | .5
Rhubarb | 1/2 cup (unsweetened) | 1.7
Romaine lettuce | 1 cup | .4
Sauerkraut | 1/2 cup (drained) 1.2
Sautéed mushrooms | 1/2 cup 1.0
Snow peas and snap peas in a pod | 1/2 cup with pods | 3.4
Spaghetti squash | 1/4 cup boiled | 2.0
Spinach | 1/2 cup | 2.2
Summer squash | 1/2 cup | 2.6
Swiss chard | 1/2 cup | 1.8
Tomato | 1/4 cup | 4.3
Turnips | 1/2 cup | 3.3
Water chestnuts | 1/4 cup (canned) | 3.5
Zucchini | 1/2 cup | 1.5
. . . . . . . . . . . . . .
I also like broccoli slaw which you can get in the produce section, as well as the pre-bagged Caesar Salad kits (minus the croutons). Both are great as a meal, or to add your favorite fish or meat for a heavier meal.
I love broccoli, it’s probably my favorite low carb veggie – but I do get tired of it. My solution? Loaded Broccoli!
Spinach is a newer love for me. I play “hide the spinach” (lol) in just about everything. It’s great in eggs or omelets. I make Low Carb Spinach Biscuits too. Another favorite is “dirty spinach” where I fry it in the same pan I cooked my meat. Or sometimes I mix the spinach in with a raw egg to make hearty Spinach Burgers. Delicious!
And for great Zucchini ideas, see Zucchini Pasta. 😀
What about you – what are your favorite low carb vegetables and your favorite ways to prepare them? Leave a comment and let’s share some creative ideas with each other! 😉
Also see:
Best,
Lynn Terry,
aka @LowCarbTraveler
Discount Code: LOWCARBTRAVELER
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