My Typical Grocery List for a Low-Carb, High-Fat Lifestyle
- Sushil Dhokne
- Mar 23
- 3 min read
A lot of people often ask me, "What do you usually buy for your meals?" So, I thought I’d share my go-to shopping list that helps me stick to my nutrition goals without overthinking.
This list focuses on clean, wholesome, and simple ingredients. If you're following a low-carb, high-fat way of eating or just looking to eat cleaner, you might find this helpful too!
Dairy Essentials
Amul Butter – Always a staple.
Unsweetened Almond Butter & Peanut Butter – Great for a quick fat boost.
Amul Fresh Cream (or equivalent) – Perfect for cooking and adding richness.
Amul Cheese – Only the hard block variety; no processed slices or spreads.
Nuts & Seeds (Monthly Stock)
Peanuts – Around 1.2 kg
Almonds – 1 kg
Walnuts – 1 kg
Seeds – Pumpkin, sesame, chia, and flax seeds — I keep all of these handy.
Oils & Fats
Virgin Coconut Oil
Desi Ghee – Both are fantastic cooking fats that support good health.
Protein Staples
Eggs – Many dozens per month (Yes, really!)
Chicken, Fish, Shellfish, Mutton – If you’re non-vegetarian, this is the core.
Paneer - A protein source for vegetarians
Whey and casein protein supplements
Vegetables (Always Fresh & Seasonal)
I stick to low-carb veggies that are full of nutrients and fiber:
All leafy greens
Cauliflower, cabbage, broccoli
Bell peppers
Eggplant (brinjal)
Ladies’ finger (bhindi)
Mushrooms
Some beans (in restricted quantity)
Radish
Gourds of all kinds – bottle gourd, bitter gourd, snake gourd, ridge gourd
Coconut-Based Goodies
Coconut Milk – I prefer Dabur, Dinesh, or Pure & Sure brands.
Desiccated Coconut
Fresh & Dried Coconuts – Super versatile.
Other Pantry Essentials
Cocoa Powder – Great for homemade treats.
Full-Fat Milk – Only to make hung curd or paneer; no skimmed or toned milk ever.
Avocado – When in season, this is a treat!
Seasonal fruits in moderation – Musk melon, orange, apple, and berries (blueberries, raspberries, blackberries, strawberries). Strictly measured for carb control.
Chana Dal and Besan – Very limited, as they’re still carb-heavy.
Lemon – Can’t do without this.
Green Tea & Coffee – Non-negotiable!
Rice – Capped at 0.75 kg per month max (if at all).
Pink Salt & Spices – The soul of all good food.
Mung (green gram) – Only for sprouting; and it has to be sprouted for a minimum of 48 hours.
Stevia (Sweetener) – Just in case I need that occasional hint of sweetness.
While I’ve shared my usual grocery staples, I think it’s equally important to talk about what I completely avoid. Here’s my personal NO LIST — the foods and ingredients I don’t bring into my kitchen or onto my plate:
Absolutely Off the Table:
Potatoes, sweet potatoes, and yams
Beetroot and carrots – While they seem healthy, they’re carb-heavy and not part of my plan.
Corn in any form – That includes cornflour, corn syrup, and popcorn too.
Oats – Not a part of my routine.
Wheat or anything made from wheat – No bread, pasta, chapatis, or wheat-based snacks.
Oils I Avoid:
All vegetable seed oils – This includes sunflower, safflower, soybean, canola, and others. I stick to natural, stable fats like ghee, butter, and coconut oil.
No Soy:
All soy products – Tofu, soy chunks, soy milk — none of it.
Grains – A Strict No:
Any other grains not listed in my allowed foods – That covers rice beyond my minimal limit, millets, barley, quinoa, etc.
Packaged & Processed Foods:
All packaged foods – If it comes with an ingredient list longer than 3-4 items or is “ready to eat,” it’s out.
All bakery products – But don’t worry, I’ve created over 14 recipes for low-carb baked items — complete with ingredients, methods, and macros for those who still crave baked goodies.
Store-Bought Sweets & Desserts:
All market desserts – No store-bought sweets, ice creams, or shakes. Recipes to follow soon.
Marketing Gimmicks:
Anything labeled as 'diabetic-friendly' – Usually packed with hidden carbs or sugar substitutes that aren’t really helpful.
Hope this helps!!!
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