MEAT AND OFFALAll organ meats and cuts of flesh are acceptable, but beware of:

Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgersAnything coated in breadcrumbs or batterMeats that come covered in sugary glazes or pre-packaged with starchy saucesMeats cured with sugar/honey

SALAD VEGETABLESVegetable Serving Size Grams of Net carbsAlfalfa sprouts ½ cup 0.2Artichoke hearts, marinated 4 pieces 2Artichoke hearts, canned 1 heart 1Arugula 1 cup 0.4Avocado, Haas ½ fruit 1.8Beans: green, snap, string, wax ½ cup, raw 2.1Bok choy (pak choi) 1 cup, raw 0.4Boston/Bibb lettuce 1 cup, raw 0.8Broccoli florets ½ cup 0.8Cabbage, green, red, savoy ½ cup, shredded 1.1Cauliflower florets ½ cup 1.4Celery 1 stalk 0.8Celery root (celeriac) ½ cup, grated 3.5Chicory greens ½ cup 0.1Chinese cabbage ½ cup, shredded 0Chives 1 tablespoon 0.1Cucumber ½ cup, sliced 1Daikon radish ½ cup 1Endive ½ cup 0.4Escarole ½ cup 0.1Fennel ½ cup 1.8Greens, mixed 1 cup 0.4

Iceberg lettuce 1 cup 0.2Jicama ½ cup 2.5Loose-leaf lettuce 1 cup 1Mesclun 1 cup 0.5Mung bean sprouts ½ cup 2.1Mushrooms, button, fresh ½ cup 1.2Olives, black 5 0.7Olives, green 5 0Onion 2 tablespoons, chopped 1.5Parsley (and all fresh herbs) 1 tablespoon 0.1Peppers, green bell ½ cup 2.1Peppers, red bell ½ cup 2.9Radicchio ½ cup 0.7Radishes 6 0.5Romaine lettuce 1 cup 0.4Scallion/green onion ¼ cup 1.2Spinach 1 cup 0.2Tomato 1 small (3–113g / 4oz) 2.5Tomato 1 medium 3.3Tomato, cherry 5 2.2Watercress ½ cup 0

COOKED VEGETABLESVegetable Serving Size Grams of Net CarbsArtichoke ½ medium 3.5Asparagus 6 spears 2.4Bamboo shoots, canned, sliced ½ cup 1.2Beans, green, wax, string, snap ½ cup 2.9Beet greens ½ cup 3.7Bok choy (pak choi) ½ cup 0.2Broccoflower ½ cup 2.3Broccoli ½ cup 1.7Broccoli rabe ½ cup 2Brussels sprouts ¼ cup 1.8Cabbage, green ½ cup 1.6

Cabbage, red ½ cup 2Cabbage, savoy ½ cup 1.9Cardoon ½ cup 2.7Cauliflower ½ cup 0.9Celery ½ cup 1.2Chard, swiss ½ cup 1.8Chayote ½ cup 1.8Collard greens ½ cup 2Dandelion greens ½ cup 1.8Eggplant ½ cup 2Escarole ½ cup 0.1Fennel ½ cup 1.5Hearts of palm 1 heart 0.7Kale ½ cup 2.4Kohlrabi ¼ cup 2.3Leeks ½ cup 3.4Mushrooms, button ¼ cup 2.3Mushrooms, shiitake ¼ cup 4.4Mustard greens ½ cup 0.1Nopales (cactus pads) ½ cup 1Okra ½ cup 2.4Onion ¼ cup 4.3Peppers, green bell, chopped ¼ cup 1.9Peppers, red bell, chopped ¼ cup 1.9Pumpkin ¼ cup 2.4Rhubarb, unsweetened ½ cup 1.7Sauerkraut ½ cup, drained 1.2Scallions ½ cup 2.4Shallots 2 tablespoons 3.1Snow peas/snap peas in the pod ½ cup 3.4Sorrel ½ cup 0.2Spaghetti squash ¼ cup 2Spinach ½ cup 2.2Summer squash ½ cup 2.6Tomatillo ½ cup 2.6Tomato ¼ cup 4.3Turnips (white), mashed ½ cup 3.3Water chestnuts ¼ cup (canned) 3.5

Zucchini ½ cup 1.5

SOY/VEGETARIANProduct Serving size Grams of Net CarbsAlmond milk, unsweetened 1 cup 1Quorn burger 1 4Quorn roast 113g / 4oz 4Quorn unbreaded cutlet 1 3Seitan 1 piece 2Shirataki soy noodles ½ cup cooked 1Soy “cheese” 1 slice 1Soy “cheese” 28g / 1oz 2Soy milk, plain, unsweetened 1 cup 1.2Tempeh ½ cup 3.3Tofu, firm 113g / 4oz 2.5Tofu, silken, soft 113g / 4oz 3.1Tofu “bacon” 2 strips 2Tofu “Canadian bacon” 3 slices 1.5Tofu “hot dogs” 1 2.0–5.0 (depending on brand)Tofu bulk “sausage” 57g / 2oz 2Tofu link “sausage” 2 links 4Vegan “cheese,” no casein 1 slice 5Vegan “cheese,” no casein 28g / 1oz 6Veggie burger 1 burger 2Veggie crumbles ¾ cup 2Veggie “meatballs” 4–5 balls 4

DAIRYCheese Serving Size Grams of net carbsBlue cheese 2 tablespoons 0.4Brie 28g / 1oz 0.1Cheddar or Colby 28g / 1oz 0.4

Cream cheese 2 tablespoons 0.8Feta 28g / 1oz 1.2Goat cheese, soft 28g / 1oz 0.3Gouda 28g / 1oz 0.6Mozzarella, whole milk 28g / 1oz 0.6Parmesan 28g / 1oz 0.9Swiss 28g / 1oz 1Cottage cheese, 2% fat ½ cup 4.1Cottage cheese, creamed ½ cup 2.8Milk, whole, evaporated 2 tablespoons 3Quark 113g / 4oz 5Ricotta, whole milk ½ cup 3.8Sour cream 1 tablespoon 1Yogurt, low carb 113g / 4oz 3Yogurt, plain, unsweetened, whole milk 113g / 4oz 5.5Yogurt, Greek, plain, unsweetened whole milk 113g / 4oz 3.5Heavy whipping or “double” cream (fluid) ½ cup 7Heavy whipping or “double” cream (whipped) ½ cup 3

ACCEPTABLE FATS AND OILSButterLard/DrippingMayonnaiseCanola OilCoconut OilSafflower OilFlaxseed OilOlive OilSesame Seed OilGrapeseed OilWalnut Oil

SWEETENERS

Splenda (sucralose)Truvia or SweetLeaf (natural products made from stevia)Sweet’N Low (saccharin)Xylitol (available in health food stores and some supermarkets)

For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulinresponse.

DRINKS AND ALCOHOLAcceptable drinksClear broth/bouillon (not low sodium, no added sugar).Club soda.Cream, heavy or light, or half-and-half (1 to 1.142g / 5oz a day).Caffeinated or decaffeinated coffee.Caffeinated or decaffeinated tea.Diet soda sweetened with noncaloric sweeteners.Lemon juice (2.5g) and Lime juice (2.9g)Plain or essence-flavored seltzer (must say “no calories”).Herb tea (without added barley or fruit sugars).Unsweetened, unflavored soy or almond milkWater (tap, spring, filtered, or mineral).Spirits and dry wines

Beverage Serving size Grams of Net GarbsBeer, light 157g / 2oz 7Beer, low-carb 157g / 2oz 3Bourbon 28g / 1oz 0Champagne 113g / 4oz 4Gin 28g / 1oz 0Mixers, sugar free 1 serving 4Rum 28g / 1oz 0Scotch 28g / 1oz 0Sherry, dry 57g / 2oz 2Vodka 28g / 1oz 0

Wine, dry dessert 3.142g / 5oz 4Wine, red 3.142g / 5oz 2Wine, white 3.142g / 5oz 1

FRUIT AND NUTSFruit Serving Size Grams of Net CarbsBlackberries, fresh ¼ cup 2.7Blackberries, frozen ¼ cup 4.1Blueberries, fresh ¼ cup 4.1Blueberries, frozen ¼ cup 3.7Boysenberries, fresh ¼ cup 2.7Boysenberries, frozen ¼ cup 2.8Cherries, sour, fresh ¼ cup 2.8Cherries, sweet, fresh ¼ cup 4.2Cranberries, raw ¼ cup 2Currants, fresh ¼ cup 2.5Gooseberries, raw ½ cup 4.4Loganberries, raw ¼ cup 2.7Melon, cantaloupe balls ¼ cup 3.7Melon, Crenshaw balls ¼ cup 2.3Melon, honeydew balls ¼ cup 3.6Raspberries, fresh ¼ cup 1.5Raspberries, frozen ¼ cup 1.8Strawberries, fresh, sliced ¼ cup 1.8Strawberries, frozen ¼ cup 2.6Strawberry, fresh 1 large 1

Nut or Seed Serving Size Grams of Net GarbsAlmonds 24 nuts 2.3Almond butter 1 tablespoon 2.5Almond meal/flour ¼ cup 3Brazil nuts 5 nuts 2Cashews 9 nuts 4.4Cashew butter 1 tablespoon 4.1Coconut, shredded unsweetened ¼ cup 1.3

Macadamias 6 nuts 2Macadamia butter 1 tablespoon 2.5Hazelnuts 12 nuts 0.5Peanuts 22 nuts 1.5Peanut butter, natural 1 tablespoon 2.4Peanut butter, smooth 1 tablespoon 2.2Pecans 10 halves 1.5Pine nuts (piñons) 2 tablespoons 1.7Pistachios 25 nuts 2.5Pumpkin seeds, hulled 2 tablespoons 2Sesame seeds 2 tablespoons 1.6Soy “nuts” 2 tablespoons 2.7Soy “nut” butter 1 tablespoon 3Sunflower seeds, hulled 2 tablespoons 1.1Sunflower seed butter 1 tablespoon 0.5Tahini (sesame paste) 1 tablespoon 0.8Walnuts 7 halves 1.5

DRESSINGS AND CONDIMENTSAs with meats, beware of sauces and dressings that contain sugar or starchy thickening agents.

Condiment, Herb, or Spice Serving Size Grams of Net CarbsAncho chili pepper 1 pepper 5.1Anchovy paste 1 tablespoon 0Black bean sauce 1 teaspoon 3Capers 1 tablespoon 0.1Chipotle en adobe 2 peppers 2Clam juice 1 cup 0Coconut milk, unsweetened ½ cup 1.9Cocoa powder, unsweetened 1 tablespoon 1.2Enchilada sauce ¼ cup 2Fish sauce 1 teaspoon 0.2Garlic 1 large clove 0.9Ginger 1 tablespoon grated root 0.8Horseradish sauce 1 teaspoon 0.4

Jalapeño chili pepper ½ cup sliced 1.4Miso paste 1 tablespoon 2.6Mustard, Dijon 1 teaspoon 0.5Mustard, yellow 1 teaspoon 0Pasilla chili pepper 1 pepper 1.7Pesto sauce 1 tablespoon 0.6Pickapeppa sauce 1 teaspoon 1Pickle, dill or kosher ½ pickle 1Pimento/roasted red pepper 28g / 1oz 2Salsa, green (no added sugar) 1 tablespoon 0.6Salsa, red (no added sugar) 1 tablespoon 1Serrano chili pepper ½ cup 1.6Soy sauce 1 tablespoon 0.9Sriracha 1 teaspoon 1Tabasco or other hot sauce 1 teaspoon 0Taco sauce 1 tablespoon 1Tahini (sesame paste) 2 tablespoons 1Vinegar, balsamic 1 tablespoon 2.3Vinegar, cider 1 tablespoon 0.9Vinegar, red wine 1 tablespoon 1.5Vinegar, rice (unsweetened) 1 tablespoon 0Vinegar, sherry 1 tablespoon 0.9Vinegar, white wine 1 tablespoon 1.5Wasabi paste 1 teaspoon 0

Dressing Serving Size Grams of Net CarbsBlue cheese dressing 2 tablespoons 2.3Caesar salad dressing 2 tablespoons 0.5Italian dressing 2 tablespoons 3Lemon juice 2 tablespoons 2.5Lime juice 2 tablespoons 2.9Oil and vinegar 2 tablespoons 1Ranch dressing 2 tablespoons 1.4

EATING OUT [SFW]

If you're paying good money to eat out, don't feel guilty about asking for a meal minus the bun, or a slightly different order to what is listed in themenu. Don't feel the need to explain yourself, either, but don't be rude unless you like the taste of phlegm in your lettuce burger. Tip yourwaitress. Just the tip.

ChinesePork spare ribs without any sauceRoasted duckEgg-drop soupSuan la TangHot and Sour Soup

IndianAlmost anything - avoid Dahl or any lentils, and obviously the rice. Korma has nice coconut base, and I believe it uses a heap of coconut milkand heavy cream. Often topped with sliced almonds. Eat it as a thick soup!Tandoori chickenSaag paneer or any kind of meat (saag is a spinach based sauce)Chicken vindaloo

Note that vegetarian dishes may be heavy in potato

MexicanChicken or Steak Fajita Mix without the tortillas served on a bed of lettuce and sour cream with guacemoleChipotle saladsTaco salad in general minus the shell

Burger JointsAny burger without the bun/ketchup - beware of breaded productsMost places offer salad alternatives of a meal with fries

ItalianAny oily salad with meatballs or cheese as a base (Ask if it's not on the menu)Any meat with marsala sauce, mostly veal or chickenItalian sausage with different peppersPizza without the crust- just peel the topping offSteaks/LobsterAcqua pazzaOmelettes

Cafes and Breakfast Bars

All-day cooked breakfasts are fine (Bacon, eggs, sausage, minus the toast, scones, biscuits and waffles, obviously)

JapaneseSashimiTeriyaki (Beware of sweet sauces)

VietnamesePho without the noodles. It may still have a little sugar in it, but it's worth it! Ask for extra sprouts.

TurkishKebab/gyro - get the meat on salad, skip the hummus. Lots of dressing options, but mayo is probably the lowest carb.

SteakhousesSteaks (Obviously)Ribs without saucesBurgers without bunsSalads with oily dressings

Seafood RestaurantsAll seafood is acceptable minus breading/batterMussels in moderation as they are quite high in carbs

GermanSteak TartarSauerkraut and sausages and other pork meat