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
LOVE, LOVE, LOVE your newsletter emails. Each one is packed with great information. I always read every word and my favorite of late is the “KISS” email. It is so true and honestly written. I sometimes fall victim to making complicated recipes that result in way too many servings and way too many ingredients ($$$) ! Your philosophy is especially helpful in the “losing” stages of this WOE. Based on your suggestions, I’m making life and kitchen time as simple and easy on myself as possible. Also – LOVED your simple sweet attack solution of cream cheese and sugar-free jam.
Thank you and keep those great, easy ideas coming.
Thank you, Pat! I really appreciate your kind words. π
The link is: http://www.travelinglowcarb.com/4945/simple-low-carb-diet/ for anyone that missed that topic. π
I love your blog and I am a new subscriber. One quick question, when you measure the food do you do so before cooking or after? Thanks.
Ohh – good question, Tammy! I use the measurements / nutrition data on the package if there is one, or http://ndb.nal.usda.gov/ndb/ for fresh produce. I also use MyFitnessPal which gives me carb counts on “cooked/raw/etc” – which I always double check too.
See: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
I love cauliflower ….. I get it frozen – pre cut
I worry about sugar water used as a spray on ‘coating’ to keep the veggies fresher so…
I soak the frozen stuff for 30 seconds…and then rinse with tap water twice.
I then ‘nuke’ it for about 2 min – depending on the amount …till it starts to get warm
Then i put some butter on it…..nuke another 30 sec and then put some spice on it ( I love hot
and spicy food =- so I use a Caribbean hot curry power )and then i put grated cheese on
top and nuke for another 15-20 sec. If I make bacon for the same meal I may even put
some bacon grease on top of that.
Smart, Bryce! π And sounds delicious!!
Your lists have been most helpful. I haven’t started yet but this is going to help me a lot!
I’m glad to hear that, Constance! Also see the new list here: http://www.travelinglowcarb.com/start-low-carb-diet/ It has everything you need to get started. π Why not today?! π
I get tired of measuring veggies I love and have lived on my entire dieting life. Are there any “free” all you want, vegetables?
Hi Barbara,
All vegetables have carbs (low carb vegetables = healthy carbs). Even celery has almost 1 carb per stalk. It’s best to track all the carbs you eat to make sure you stay below 20 net carbs per day – or within your own personal range.
Meat is the only carb-free food, but you want to keep your protein at 20% of your daily calories.
I just use measuring cups to “dish out my food” onto my plate just like I would a big spoon, and don’t worry too much over it as a means of dieting, rather than being conscious of what I’m eating and how I’m fueling my body.
Hope that helps! π
I am just starting this today. I would like to receive a newsletter to help in this lifestyle change.
Thank You,
Debbie
I just signed you up, Debbie. π You should have a confirmation request in your inbox, to make sure I got the address right. See you there! π *cheers*
Please sign me up too! I need all the help I can get. LOL
Done! Welcome Tonya. π
Thank You!!!
Love your site and can’t wait to start getting more info.
I would love to recieve your newsletters! It looks like you have inspired many and I definitely need to be part of a group! I am a stress eater….i can do well for a couple of days and if I get upset it’s like I don’t even think…I just eat! Have you ever done this?
Hi Linda π I signed you up. Look in your inbox for a confirmation request and click that link… and you’re good to go!
And yes – emotional / stress eating was my BIGGEST issue to overcome. I wrote about it recently here: http://www.travelinglowcarb.com/10307/stress-depression-dieting/ I hope those two points prove helpful for you TOO. π
I would like to have your need letter..
I just signed you up, Susan – check for a confirmation email in your inbox and click that link to confirm. π *cheers*
Would love for you to sign me up!
Marie – I just checked and you are subscribed, but you need to confirm it. Find the confirmation request email and click that link. π You may have to check your junk folder to see if it got filtered out?
Have heard that coconut oil is good are the pills just as good
Hi Sharon,
I’m not one to take pills – or to remember to take them even when I have to, lol. I much prefer real food, and to actually ENJOY it. π
Coconut oil is great to cook with. I also use it to make “peanut butter fudge” for two reasons: 1) because I love peanut butter, and it cuts the carb count WAY down, and 2) I decided to drastically reduce the amount of artificial sweetener, “sugar free candy” etc in my diet – and this is a great sweet treat that is also super healthy: http://www.travelinglowcarb.com/5218/low-carb-peanut-butter-fudge-recipe/
^ Eating one of those is much more enjoyable than swallowing a pill. π *cheers*
I am starting this today, can you sign me up for the newsletter please and any helpful advice?! Thank you!!
Hi Christina! See the checklist here: http://www.travelinglowcarb.com/start-low-carb-diet/ – and definitely make sure you sign up by email for quick tips & easy meal ideas. π You can do that at the top right of any page (including the link I just gave you). I look forward to your comments!
I started low carving about 3 weeks ago. I lost 11lbs the first week and haven’t lost anything since. I’m so glad I found your blog, tons of great information. Can’t wait to get started losing again.
Hi Amy,
Check these 4 points first: http://www.travelinglowcarb.com/5093/not-losing-weight-eating-low-carb/ It may be something simple. Or it may just be your body adjusting, which is common in week 2 and/or 3 – after the initial weight loss.
Did you change anything since losing the 11 pounds the first week? If not, keep doing what was obviously working! π *cheers*
where did you get you carb count for your food . Atkins list for onions is 1/4 cu is2-8 carbs you have them at over 4 carbs
Lynda,
I got the list from Atkins π
This is the link I use to search produce: http://ndb.nal.usda.gov/ndb/search
I’m so tired of being sick and tired. Me and a couple of gals from my work are starting to do LC. It’s all new to me. I kind of started with the Atkins website until they told me about your site. We were thinking of buying some of the frozen meals for convenience. I find it very interesting that you call their stuff βfake food productsβ. Please enlighten me.
Hi Alice π
Atkins website is a great resource for getting started – especially the Acceptable Foods List. I found it easy to choose foods I like from that list.
I recommend “real food” – meat & greens + healthy fats. You want to track too. It’s easy to mess up if you don’t. I use MyFitnessPal.
The Atkins meals are icky – they don’t taste that great, and it’s very little food for the number of carbs. Especially compared to real food. If you eat a few, you’ll see what I mean. π
I share all of my meals here on the blog and also on my facebook page at http://www.facebook.com/lowcarbtraveler if you need some good food ideas. π
This is my first week not sure weight loss yet not wanting to check everyday. Just don’t understand how people are losing all this weight in first week.
Hi Karen,
It’s a diuretic diet, so you lose a lot of water weight the first week. Of course, weight is weight – and so it feels GREAT regardless! π
Hi Lynn, i am from Pakistan. My age is 35. Will be turning 36 on December 9th. My height is 5.7″ and my weight is 95kgs. Am so tired of all this weight on myself, but this tiredness does not allow me any exercise or workout. I feel lethargic at all times. On top of it, I love food. You know food at our end is full of oil and spices and we make rice alot and my next personal fav is pasta. We do not ve much healthier versions easily available as well. Please tell what should i do. I want to loose a considerable weight before next yr. Please help me.
Hi Saddaf,
I think we all love food. π The best thing is just to keep it super simple: meat & greens with healthy fats. If you really want to change how you look and feel, you have to change what you eat. Wishing you all the best! *cheers*
Great article. Thank you for sharing the information. Would like to receive other info from you if you have a mailing you send out.
Thank you Virginia! π I double checked and you are already subscribed. *cheers*
Hi Lynn, I’ve just signed up and I am excited to start this asap. I just hope I can stay motivated.
Welcome Sue π It helps to have a strong WHY – a good reason. I find that really keeps me motivated. π What do you have coming up this year that you want to look GREAT for?
I am getting your news letter.
I’d like to get your newsletter, don’t see a sign up place…
Also, do you have a Facebook page…can I have that link also?
Thanks
Hi Ruth π I subscribed you. It may not show up if you’re viewing this post on a mobile device. I’ll check on that – thanks for letting me know! You should have a confirmation request in your inbox now, to make sure I got your email address right.
The Facebook Page is at http://www.facebook.com/lowcarbtraveler Join us there for sure – we have a lot of fun discussions! π I also host a Facebook Group for a low carb challenge that you might enjoy:
http://www.90DayLowCarbChallenge.com
π
I would really like to start can you please sifn me up thank you
I signed you up, Tracy – check your email for a confirmation message and click that link, then you’re all set! π
Would you sign me up ? Thank you
Done, Cindy π Just check your email for a confirmation request – and click that confirmation link. That’s just to make sure I got your email address correct. π
Please sign me up for the newsletter.
I subscribed you, Joan π Just look for a confirmation email and click the link to confirm your email address… and you’re all set!
How to maintain this on only 16 dollars in food stamps?Also I have TMJ and have to eat soft foods
Hi Tina π You’ll just want to get creative and make your own food list. I use this one: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods even though I don’t do programs or phases, it’s a great list to start with.
You can cook veggies down soft, like broccoli & cauliflower – as one example. As for being frugal, watch for sales – and shop smart! I get inexpensive frozen vegetables, so they don’t go bad on me before I use them up (because I eat alone).
I love spinach sauted with olive oil & a little squirt of lemon, feta crumbled on top and a sprinkled with toasted pine nuts. It’s an outstanding combination of flavors, very satisfying.
please sign me up for news letter etc
I signed you up, Ellen π Look in your inbox at this email address for a confirmation request – and click that link to confirm I got your email correct, then you’re all set! Welcome…
Can you please expand on what berries you can eat and the amount versus the amount of carbs in them? I keep looking at the food list and have yet to see any berries on them or nuts for that matter. I am also so confused about what I can drink. I haven’t seen a list of beverages either. I do not drink coffee. My main beverages are water, sparkling water, water with crystal light in it, water with Mio in it and diet soda. All of them say zero carbs but I am afraid that the sugar substitute is also bad for me while on this diet. Can you help clarify my drinking dilemma please? Thank you so much!
Hi Debbie π
The list in this post is JUST vegetables. You can see the entire Acceptable Foods List here: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods
I enjoy strawberries, blackberries, blueberries & raspberries in moderation. You can Google any food and add nutrition, like: raspberries nutrition – or you can use this database to look up foods without labels: https://ndb.nal.usda.gov/ndb/search
I did fine in the beginning with diet soda and artificial sweeteners, but now I only drink coffee & water. Anyway, everyone is different – so you can try weaning yourself to just water and see if that helps. Or unsweet tea is great too. I like it with a little sugar free vanilla syrup in it. π
Please sign me up
Hi Becky,
It says you are already subscribed. Are you receiving my emails already? If not, let me know and I’ll see what else I can do. π
Can you please sign me up
Hi Cynthia π I just signed you up. Look for a confirmation request in your inbox and click that confirmation link – and you’re all set! If you don’t see it do a search for travelinglowcarb in your gmail account. *cheers*
I was on the atkins diet years ago and lost 80 pounds in 4.5 months. I don’t remember having to measure anything or eating percentages of protein or anything else. I am so confused and really need help as I have gained most of it back. I need for it to be explained so I will be able to understand it. Where do I get this information? Thank you. Meg
Hi Meg,
I have the original Diet Revolution book by Dr. Atkins and he recommends the same thing I do myself (which is where I started and why I do it! π ) – 20 net carbs max, moderate protein and plenty of healthy fats.
I keep it really simple: 20 net carbs max, 70% fat minimum and ignore everything else.
This is a simple explanation and illustration: https://www.travelinglowcarb.com/7006/macronutrients/ If that raises any questions, let me know. π
You can still find the Phase One on the Atkins website, which is a great resource and food list. I started with Phase One myself and have stuck with it as a lifestyle.