ovra

• Peppers- Jalepeño, banana, green/red/yellow/ orange bell

• Broccoli- Great with cheese, steamed or just raw!

• Asparagus- Awesome roasted or sautéed with bacon and garlic!

• Cauliflower- AWESOME potato substitute!!

• Celery- Great with cream cheese or all natural peanut butter!

• Cabbage

• Pickles (Read nutrition labels, watch for sugar and carbs)

• Olives

• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).

• Onions- Red, yellow: use somewhat sparingly, to taste

Fruits: Most are a no-no, especially bananas, oranges and grapes.

• Strawberries

• Blueberries

• Raspberries

• Blackberries

• Lemon/Limes- Adds great flavor!

Nuts (grams of Carbs per 100 grams, or 3.5 oz)

• Pecans/ Brazil (4g)

• Macadamia (5g)

• Hazelnut/Walnut/Peanut (7g)

• Pine (9g)

• Almond (10g)

• Pistachio (18g)

• Cashew (27g)

Oils/Fats

• Coconut Oil

• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine

• Olive Oil

• Vinaigrette

• Hollandaise

• Bacon/sausage grease

• MCT oil- easily ordered online/in specialty stores

Dressings/Condiments/Fats

• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!

• Mayo- Natural/organic is best, but I use Hellmann’s all the time.

• Aioli

• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup

• G. Hughes brand sugar free BBQ sauce

• Yellow/Spicy Brown Mustard

• Soy sauce

• Hot sauce

Liquids: Use as base for sauces/soups

• Heavy Whipping Cream (HWC)

• Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!

Snacks

• Pepperoni

• Slim Jims/jerky (watch carbs)

• Homemade cheese its/ tortilla chips

• Cheese

• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)