Grocery List For Low Carb, Sugar Free Meal Plan ( Copy )

Scaled to 1 serving





Snacks & Nuts

Almond flour/meal, Bob's Red Mill 0.5
cup
Chia seeds 10.8
gm
Coconut, shredded, unsweetened 13.9
gm
Hemp seeds, shelled 6.0
tsp hulled
Pecans 27.2
gm
Sesame seeds 4.6
gm
Tahini 95.9
gm
Walnuts 42.7
gm

Condiments

Apple cider vinegar 11.2
ml
Brown rice syrup 33.5
gm
Coconut butter 8
gm
Coconut oil 13.6
gm
Dijon mustard 13.2
gm
Extra virgin olive oil 186.1
ml
Olive oil 37.5
ml
Olive oil cooking spray 0.6
gm
Red wine vinegar 12.6
ml
Sriracha 5.0
ml
Tabasco sauce 0.6
ml
Vanilla extract, pure 8.5
ml

Dairy & Cheese

Asiago cheese, President's Choice 19.7
gm
Butter, unsalted 8.4
gm
Egg 8.3
medium egg
Feta cheese 39.6
gm
Greek yogurt, plain, 2% M.F. 37.9
gm
Heavy cream, 38% M.F. 59.1
ml
Parmesan cheese, grated 25
gm
Partly skimmed milk, 2% M.F. 236.6
ml

Fruits

Avocado 0.5
avocado(s)
Banana 3.3
medium
Golden raisin, seedless 27.2
gm
Lemon peel (zest) 25.4
tsp
Red grape 151.0
gm

Vegetables

Baby spinach 61.5
gm
Carrots 0.7
medium
Celery 1
medium stalk(s)
Cherry Tomatoes 4.4
tomato
Cremini (Italian) mushroom 12.9
mushroom(s)
Garlic 1.6
bulb
Grape tomatoes 0.6
medium tomato(s)
Green bell pepper 2
medium pepper(s)
Green onion, scallion, ramp 0.1
bunch
Kale 0.1
bunch
Lettuce, spring mix (mesclun) 29.1
gm
Parsley, fresh 32.5
gm
Red bell pepper 2
medium pepper(s)
Red chili pepper (also chile or chilli) 1
pepper(s)
Red mini potato 62
gm
Spinach 120
gm
Sweet potato 1.7
large potato
Tomato 1
medium

Meat

Bacon 68
gm
Chicken breast, boneless, skinless 2.0
breast
Chicken thighs, with skin 4
thigh(s)

Baking

Baking powder 2.6
gm
Buckwheat flour 60
gm
Cacao powder, raw 2.7
gm
Coconut flour 4.2
gm
Dark chocolate 12.5
gm
Vanilla bean powder 0.2
gm

Spices & Herbs

Bay leaf 1.3
leaf
Black pepper 0.5
gm
Cinnamon 2.5
gm
Cumin 0.5
gm
Garlic salt 1.5
gm
Italian herb seasoning, McCormick 9
gm
Kosher salt 0.8
gm
Oregano, dried 0.4
gm
Salt 1.5
gm
Salt and pepper 1.6
gm
Sea salt 3.1
gm
Sea salt, fine 6.4
gm
Thyme, fresh 0.1
bunch

Canned Food

Black beans, canned 210
gm
Chicken broth (stock), low sodium 1350.5
ml
Coconut milk 118.3
ml
Green olives 38.8
gm
Kalamata olives 4.1
olive(s)
Tomato sauce, canned 2.6
gm

Seafood

Blue mussel 240
gm
Sardine, canned in oil, drained 1.4
can

Other

Chickpeas, canned, low sodium 360.0
gm
Macadamia nuts, unsalted 69.7
gm
Rapini, broccoli raab, raw 2
bunch
Whey protein powder, vanilla 7.6
gm

Beverage

Lemon juice 50.0
ml
Lime juice (fresh) 19.2
ml
Water, filtered 354.9
ml

Pasta & Rice

Quinoa, uncooked 42.5
gm
Wild rice, dry 213.3
gm

Cereals

Rolled oats, dry 1.5
cup
Rolled oats- Gluten Free 39
gm
Steel cut oats, dry 78.0
gm

Bread & Bakery

Whole grain bread 4
slice

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada