Your new low-carb grocery list: High-protein foods and essentials for your diet

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

If you find making a low-carb grocery list a hassle, we've got your answer! Stick to high-protein, low-carb foods, such as eggs, poultry, fish, Greek yogurt, and tofu to get jumpstarted. There’s no official one-size-fits-all rule for low-carb lifestyles, so use MyNetDiary to set your personal carb target. This low-carb foods list can be a handy guide when grocery shopping to help you stay on track.

Key Takeaways

A solid low-carb grocery list is built on proteins, non-starchy veggies, unsweetened dairy or soy products, nuts, and seeds.
Low-carb eating doesn’t have to mean going full keto; you can set your daily carb target based on your likes, lifestyle, goals, and any health issues you may have.
For the most accurate low-carb info, forget the “low-carb” claims on packaging. Instead, check total carbs, net carbs, added sugars, fiber, and calories per serving.
MyNetDiary makes your low-carb foods list even easier to follow: find low-carb recipes and featured meal plans, add recipe ingredients straight to a shopping list, and use the AI scanner to check whether a food fits your carb goal before you toss it in your cart.

Build your low-carb grocery list from high-protein, low-carb foods like non-starchy veggies, unsweetened dairy or soy products, nuts, seeds, and standard pantry staples like olive oil and spices. Most carbs should come from veggies, fruit, dairy, and nuts, not bread, pasta, rice, and sweets.

Your low-carb grocery list will depend on your own carb target and whether you're counting total or net carbs. Low-carb eating ranges from cutting back a bit to very super strict. Keto is the most extreme version, keeping carbs low enough to shift your body into ketosis. Many people find a moderate approach, more sustainable, so use the low-carb foods list below as a flexible starting point, even for high-protein diets.

Here's a quick rundown of high-protein, low-carb foods to quickly browse each grocery store section.

Proteins

Prioritize protein sources with your low-carb grocery list. They help keep you full, support muscle mass, and may prevent muscle loss during weight loss.

Skinless chicken and turkey breasts or ground poultry
Salmon, tuna, sardines, cod, shrimp, and other seafood (fresh, frozen, or canned)
Eggs and liquid egg whites
Lean meats, including beef, pork tenderloin, and lamb
Plant protein options: tofu, tempeh, edamame, textured vegetable protein, or seitan
Low-sodium deli meats, a healthier choice than regular processed red meat

Food	Serving size	Protein, g	Total carbs, g
Chicken breast, skinless, cooked	3 oz (85g)	27	0
Salmon, cooked	3 oz (85g)	23	0
Plain nonfat Greek yogurt	¾ cup (170g)	19	7
Eggs, large	2 eggs	12	1
Cottage cheese, 2%	½ cup (113g)	13	4
Firm tofu	3 oz (85g)	9	2
Almonds	1 oz (28g)	6	6

Non-starchy vegetables and lower-carb fruits

Leafy greens: spinach, romaine, arugula, kale, Swiss chard, and collard greens
Broccoli, cauliflower, Brussels sprouts, and cabbage
Zucchini, bell peppers, cucumbers, mushrooms, asparagus, and green beans
Tomatoes, onion, garlic, and fresh herbs
Avocados
Berries and citrus

Dairy and non-dairy alternatives

Plain Greek yogurt or skyr
Cottage cheese
Hard and soft cheeses
Unsweetened soy milk
Plain kefir

Tips for choosing low-carb foods for weight loss

When you're picking low-carb foods for your weight-loss goals, focus on nutrient density.

Check serving size, total carbs, and added sugars

Just because something is labeled as "low-carb" doesn't mean you can gobble a bunch without consequences. Look at the serving size on the Nutrition Facts label. Snacks can add up quickly to 2 to 3 servings in a little package! Watch total carbs, net carbs, and added sugars. Flavored yogurts, sauces, dressings, protein bars, and plant-based milks often contain added sugars that can push you past your target and ramp up blood sugar. Choose plain or unsweetened versions and add your own flavor with berries, cinnamon, herbs, or spices.

Keep calories, fiber, and food quality in mind

Low-carb doesn't automatically mean low-calorie. Oils, nuts, cheese, and meat can be high-cal, so portions still matter. Make sure you get enough fiber from veggies, berries, seeds, and nuts to support fullness and digestion, since fiber also lowers net carbs. Although low-carb diets may lead to weight loss, they can also increase cholesterol and affect your risk of heart disease. Go for fish, poultry, legumes, olive oil, and nuts over processed meats and loads of butter to keep your heart health in check.

Making a high-protein, low-carb foods list doesn’t have to be complicated. When you fill your cart with high-protein, low-carb foods, plenty of non-starchy vegetables, unsweetened dairy or soy products, nuts, seeds, and a few reliable pantry staples, you’ll have everything you need for satisfying, carb-curbed meals within your target. Remember, that low-carb is flexible, so tweak portions of fruits, beans, and whole grains to match your goals, and to monitor calories, fiber, and food quality along the way.

MyNetDiary can turn your low-carb foods list into a plan you’ll actually use. Browse low-carb recipes or follow a featured meal plan, then add the ingredients straight to your shopping list so you don't forget anything at the store. Not sure whether a product fits? Use the AI scanner to check its net carbs before it goes in your cart. Once home, log your meals to see how your choices add up against daily carb and protein targets, and adjust as needed. Enjoy your next grocery trip or order!

Frequently Asked Questions

Can I follow a high-protein, low-carb diet without meat?

Of course! Tasty options like Greek yogurt, eggs, cottage cheese, cheese, tofu, tempeh, edamame, and seafood provide high-quality, complete protein with few carbs, no red meat in sight! If you eat a vegan diet, then you can count on plant proteins from soy foods, seitan, nuts, seeds, and unsweetened soy milk.

Can beans and whole grains fit into a low-carb diet?

Yes! Beans, lentils, oats, and quinoa are great sources of fiber and nutrients, but are a bit higher in carbs than other protein sources on the list. Still, these foods work in a moderate low-carb plan when you eat about a half-cup serving. On a very low-carb or keto plan, you may need to limit them more to keep net carbs low.

Do I need special low-carb bread, bars, or snacks?

No. You can follow a low-carb, high-protein diet and meet your protein goals without splurging on specialities. Think whole foods like eggs, cheese, nuts, veggies with dip, and yogurt for easy low-carb snacks.

What are budget-friendly alternatives to fresh meat and fish?

Canned fish and chicken are affordable, shelf-stable, high-protein options over red meat. Frozen chicken breasts, fish fillets, and shrimp are also great choices, since they cost less than fresh and help cut down on waste. Plant-based proteins like tofu, edamame, legumes, and tempeh are also often cheaper than meat and fish.

Reviewed by: Joanna Kriehn, MS, RDN, CDCES