Since my presentation on tracking ketosis, I've had quite a few requests for my "low carb high fat shopping list". Here it is! Hope you find it useful or at least thought provoking. The quick advice is that I aim for a plate that is two-thirds green vegetables and one-third healthy fats (e.g. - eggs, meat, or dairy, etc.). Vegetables are listed first on purpose. n=1 disclaimer. Keep in mind that we all have different needs, likes/dislikes, and it's a moving target.

1. Jim McCarter LCHF (Low Carb High Fat) Shopping list, 3/12/15
Vegetables - LOTS
Cucumber, avocado, broccoli, peppers, artichoke, cauliflower, spinach, lettuce (iceberg, bib, arugula, etc.), kale, collard
greens, cabbage, parsley, celery, bok choy, green beans, eggplant, radishes, asparagus, Brussel sprouts, onions, scallions
(green onions), leeks, shallots, chives, ginger, pea tips, mushrooms – shiitake, porcini, Portobello, etc., squash – zucchini,
butternut, pumpkin, bamboo shoots [In moderation - tomatoes, peas, carrots, turnip, parsnip, beets, peas, taro,
edamame]
Fruits [In moderation]
Raspberries, blackberries, strawberries, limes, lemons
Grains/Starch (replacements)
Ground flax seed (replacement for morning cereal), coconut flour (ingredient for making wraps)
Oils/Fats/Oils
Coconut oil – (LouAna), Extra virgin olive (high quality brand), grass feed butter (Kerrygold), avocado oil, cuts of pork fat
from butcher, duck or goose fat, canola oil
Protein (meats, seafood)
Eggs - LOTS (chicken & quail), meats – many – (choose fatty cuts like pork belly, bacon, pot roast, avoid lean), beef, pork,
chicken, turkey, duck, rabbit, etc., liverwurst, pate, corned beef, spam, seafood – many, choose fatty fishes, all shell fish,
canned tuna, sardines, anchovies, [In moderation – tofu]
Dairy
Cheeses – many, feta, mozzarella, Swiss, American, sour cream, crème fresh, cream, half-half. (Avoid processed cheeses
with added sugar)
Condiments (all unsweetened – read the label)
Bouillon cubes – LOTS, sea salt, malt vinegar, horseradish, salsa, ginger, olives, tapenade, capers, sun dried tomatoes,
hot peppers, pickles, mustards, lots of herbs & seasonings, [In moderation – unsweetened peanut butter, almond butter,
sunflower butter, soy sauce]
Nuts & seeds
Almonds, walnuts, pecans, pistachios, cashews, macadamia, peanuts, sunflower, hazelnuts, pumpkin seeds, sesame
seeds, chia seeds
Snacks [In moderation]
Unsweetened cocoa – ground or bars (85-100%), pork rinds (chicharrone), Cacao bliss
Drinks
Water (Mendota sparkling, club soda), coffee, tea, [In moderation – wine]

2. Things on my LCHF list I haven’t tried yet …
Coconut milk (no added sugar), ghee, almond flour, MTC oil, beef tallow
Eating out …
Chef Salad is a good standby. (Get oil & vinegar instead of dressing.) Order sashimi instead of sushi.
Thing I avoid –
Sugar (table sugar, HFCS, soft drinks, fruit juices, jelly, honey, candy, ‘energy’ drinks & bars),
All grains – wheat, oats, etc. (bread, pasta, beer, rice, all baked items, all items using flour – e.g. fried chicken), Potatoes
(fries, chips, mashed, etc.).
[If LCHF but not ketogenic, could eat sweet potato, yam, white rice, & sweet corn in moderation.]
Most vegetable oils with Ω6 polyunsaturated fatty acids (corn, soy, safflower, sunflower, peanut oils, etc.)
Vegetable-seed based fats & spreads (mayonnaise, margarine)
Most fruit (see exceptions). [If LCHF but not ketogenic, could eat more fruit in moderation.]
Most legumes including baked beans, refried beans, soy milk, etc. (see exceptions).
Milk, ice cream. [If LCHF but not ketogenic, could eat unsweetened yogurt in moderation.]
Currently not using any artificial sweeteners. (Sugar free protein bars, sugar-free gum, etc.)
Watch-out for sugar & HFCS in canned vegetables, condiments like catsup, and balsamic vinaigrette.
For 2,800 calories a day, I aim for
80% Fat, 250g
17% Protein, 120g
3% Carbohydrates, 20g
Other
Herbs & seasonings
Heavy use of turmeric, oregano, rosemary, ginger
Vitamins, minerals & Supplements
Bouillon cubes – 2 daily in hot water (I use Wylers brand or you can also make your own broth.)
Magnesium supplements – I take a slow release version called Mag64 (64mg twice daily)
Vitamin C – 1000mg twice daily
Omega 3 - DHA & EPA – 1200 mg daily combined from algal sources. (I use Schiff MegaRed & Finest DHA Algal-900.)
Multivitamin – generic equivalent for Centrum Silver
Notes for March 2015 -
Based on results, I’m currently favoring coconut oil & olive oil as fat sources over lard & palm.
Re-introduced daily PM sugar-free Metamucil for fiber (does have aspartame).
Started a Vitamin D3, 5000 IU twice daily.