Limit Extras to no more than 3 per day.

Extras contain 10–35 calories and contain no more than 3 grams net carbs per serving.

beverages• Almond Milk, unsweetened, 8 oz. (1 cup)

• • Coconut Milk, dairy alternative beverage, unsweetened, 8 oz. (1 cup)

fruits• Blueberries, 2 Tbsp. (about 15 berries)

• Raspberries, ¼ cup (about 15 berries)

• Strawberries, ¼ cup halves (about 3 medium berries)

spices, seasonings, condimentsspices, seasonings, condiments& pantry essentials Note: Some Healthy Fat options can also be included as your daily Extras if smaller serving sizes are desired.

• Balsamic Vinegar, 1 Tbsp.

• Cream, whole milk or half & half, 1 Tbsp.

• • Cocoa Powder, 1 Tbsp.

• Coconut Aminos, 1 tsp.

• Coconut Flour, 1 Tbsp.

• Chocolate Chips (no sugar added, ideally sweetened with erythritol), 2 tsp. (about 30 chips)

• M• Mayonnaise (no added sugar, olive or avocado oil-based varieties), 1 tsp.

• Oils (MCT, coconut, olive, avocado), 1 tsp.

• Salsa, 2 Tbsp.

• Seeds, 1 tsp.

• Sour Cream, 1 Tbsp.

• Tomato Paste, 1 Tbsp.

EXTRAS

Free foods contain 10 calories or less and no more than 1 gram net carbs per serving.

beverages• Coffee, black

• Seltzer Water

• Tea, unsweetened, all varieties (herbal, green, white, black)

• • Water

sweeteners• Erythritol

• Monk Fruit Extract

• Stevia

spices, seasonings, condiments• Broth or Stock (beef, chicken, seaseafood, vegetable)

• Capers

• Celery Seed

• Crushed Red Pepper

• Garlic

• Ginger

• Herbs, all varieties dried or fresh((chives, cilantro, dill, oregano, parsley, rosemary, thyme)

• Hot Sauce

• Lemon or Lime Juice

• Mustard (Dijon or Yellow)

• Peppers, hot (serrano, jalapeño)

• Salt (Sea Salt or Himalayan Pink)

•• Spices, all varieties (cayenne, chili powder, cinnamon, cumin, curry powder, garlic powder, nutmeg, onion powder, pepper, turmeric)

• Tamari

• Vinegar, all varieties except balsamic(Rice, Red Wine, Apple Cider)

•• Olive Oil Spray

FREE FOODS

Serving size for non-starchy vegetables is 1 cup raw or ½ cup cooked.

All non-starchy vegetables are allowable. Here are some of our favorites.

• Artichoke

• Arugula

• Aspa• Asparagus

• Bell Peppers, all varieties

• Broccoli

• Broccoli Rabe

• Broccolini

• Brussels Sprouts

• Cabbage, (red, green, Napa)

• Caulifl• Cauliflower

• Celery

• Cucumber

• Eggplant

• Greens (all varieties, including Kale, Spinach, Collard, Swiss Chard, Escarole)

• Lettuce, all varieties

• Mush• Mushrooms (all varieties, including cremini, white, portabella)

• Onions, all varieties

• Radicchio

• Radish

• Sauerkraut, ½ cup canned

• Summer Squash

• Sugar Snap • Sugar Snap Peas

• Tomato, fresh

• Tomatoes, canned without added sugars, ½ cup

• Zucchini

(NON-STARCHY) VEGETABLES

nuts and nut butters All Nuts and Nut Butters are allowable.Nut Butters should be all-natural options with no added sugar.

• Almonds, 23 nuts

• Almond Butter, all-natural, no sugar added, 2 no sugar added, 2 Tbsp.

• Brazil Nuts, 6 nuts

• Cashews, 16–18 nuts

• Hazelnuts, 20 nuts

• Macadamia Nuts, 10–12 nuts

• Peanuts, 28 nuts

• Peanut Butter, all-natural,no sugar added, 2 no sugar added, 2 Tbsp.

• Pecans, 19 halves

• Pine Nuts, ¼ cup

• Walnuts, 14 halves

seeds• Chia Seeds, 2 Tbsp.

• Flaxseed, 3 Tbsp.

• Hemp Seeds, 3 • Hemp Seeds, 3 Tbsp.

• Poppy Seeds, 3 Tbsp.

• Pumpkin Seeds, 3 Tbsp.

• Sesame Seeds, 3 Tbsp.

• Sunflower Seeds, 3 Tbsp.

• Tahini, 2 Tbsp.

dairy• But• Butter, 1 Tbsp.

• Cottage Cheese, 4% milkfat, ½ cup.

• Cheddar Cheese, 1 oz. (about ¼ cup)

• Colby or Monterey Jack Cheese, 1 oz. (about ¼ cup)

• Cream Cheese, full fat, 2 Tbsp.

• Feta Cheese, 1 oz. (about ¼ cup)

• Ghe• Ghee, 1 Tbsp.

• Goat Cheese or Chevre, firm or soft,1 oz. (about ¼ cup)

• Gorgonzola or Blue Cheese, 1 oz.(about ¼ cup)

• Gouda, 1 oz. (about ¼ cup)

• Greek Yogurt, whole milk, plain, ½ cup

• He• Heavy Cream, 2 Tbsp.

• Kefir, 3% milkfat, plain, 8 oz. (1 cup)

• Milk, whole, 8 oz. (1 cup)

• Mozzarella Cheese, whole milk, 1 oz.(about ¼ cup)

• Parmesan Cheese, 1 oz. (about ¼ cup)

• Ricotta Cheese, whole milk, ¼ cup

• • String Cheese, full fat varieties, 1 piece

• Sour Cream, full fat, ¼ cup

• Swiss Cheese, 1 oz. (about ¼ cup)

oilsServing size for all oils is 1 Tablespoon.

• Avocado Oil

• Coconut Oil

• Ha• Hazelnut Oil

• MCT Oil

• Olive Oil

• Sesame Oil

other fats• Almond Flour, ¼ cup

• Avocado, ½ fruit

• Cacao Nibs, un• Cacao Nibs, unsweetened, 3 Tbsp.

• Coconut, shredded, unsweetened, 2 Tbsp.

• Coconut milk, canned, ⅓ cup

• Guacamole, ¼ cup

• Mayonnaise (no added sugar, olive or avocado oil-based varieties), 1 Tbsp.

• Olives, black or green, ½ cup

• • Pesto, store bought, ready-to-serve, 2 Tbsp.

• Salad Dressings, oil-based, 2 Tbsp. (< 3 grams net carbs per serving)

HEALTHY FATS

beef• All Cuts of Beef (Tenderloin, Skirt Steak, Top Round, Sirloin, etc.), 3 oz. cooked

• Ground Beef, 3 oz. cooked (about ½ cup)

• Roast Beef Deli Meat, 2 oz. (about 2–3 slices)

poultrypoultry• Chicken, 3 oz. cooked,

• Ground Turkey or Chicken, 3 oz. cooked (about ½ cup)

• Turkey or Chicken Deli Meat (avoid maple or honey seasoned or other varieties with added sugars), 2 oz. (about 2–3 slices)

• • Cornish Hen, 3 oz.

• Duck, 3 oz.

seafood• All types of fish or seafood (salmon, tuna, cod, haddock, trout, sardines, shrimp, scallops, crab), 3 oz.

pork & lamb• Ba• Bacon, 3 oz.

• Canadian Bacon, 3 oz.

• Chorizo Sausage, 3 oz.

• Pancetta, 2 oz. (about ¼ cup)

• Prosciutto, 2 oz. (about 5–6 verythin slices)

• Ground Lamb, 3 oz. (about ½ cup)

• G• Ground Pork, 3 oz. (about ½ cup)

• Ham Deli Meat (exclude honey-basedor others with added sugars), 2 oz. (about 2–3 slices)

plant-based• Soy Milk, unsweetened, 8 oz. (1 cup)

• Soy Protein Crumbles, 3 oz. (about ½ cup)

other proteinsother proteins• Eggs, 2 large whole eggs

• Whey Protein Powder, 1 serving (5 gramsnet carbs or less)

PROTEINS

GROCERY GUIDE