Phase One List Of Acceptable Foods
Our low carb food list or "Acceptable Foods List" is an easy guide to your Phase 1 low carb eating plan. Most fish, poultry, and meat do not contain carbs so you can feel free to enjoy them, but use this list of low carb foods to be sure you are getting your 12 to 15 grams of net carbs in vegetables as well.**
For more ideas, visit our recipe page, where you can access hundreds of recipes suitable for Phase 1.
All fish including:
All fowl including:
- Cornish hen
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.
Eggs in any style, including:
Eggs are one of nature's most nutritious creations. That's why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
- Mayonnaise – make sure it has no added sugar
- Olive oil
- Vegetable oils – Those labeled "cold pressed" or "expeller pressed" are especially good and olive oil is one of the best.
- Grape seed*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Sucralose, saccharine or stevia – one packet equals 1 gram of net carbs
- Clear broth/ bouillon (make sure it has no sugars added)
- Club soda
- Cream, heavy or light
- Decaffeinated or regular coffee and tea*
- Diet soda (be sure to note the carb count)
- Flavored seltzer (must say no calories)
- Herb tea (without added barley or fruit sugar added)
- Unflavored soy/almond milk
- Water – at least eight 8-ounce glasses per day including...
- Filtered water
- Mineral water
- Spring water
- Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day
* Limit cream (heavy or light) to 3 TBSP or 1.5 fl oz per day
Serving SizeNet CarbsParmesan, grated1 TBSP.2Goat, chevre1 oz.3Bleu cheeses2 TBSP.4Cheddar1 oz.4Gouda1 oz.6Mozzarella, whole milk1 oz.6Cream cheese, whipped2 TBSP.8Parmesan, chunk1 oz.9Swiss1 oz1.0Feta1 oz1.2
Serving SizeNet CarbsAlfalfa sprouts (raw)1/2 cup0Chicory greens (raw)1/2 cup.1Endive (raw)1/2 cup.1Escarole (raw)1/2 cup.1Olives, green5, each.1Watercress (raw)1/2 cup.1Arugula (raw)1/2 cup.2Radishes (raw)1, each.2Spinach (raw)1/2 cup.2Bok choy (cooked)1/2 cup.4Lettuce, average (raw)1/2 cup.5Turnip greens (cooked)1/2 cup.6Heart of palm1 each.7Olives, black5, each.7Radicchio (raw)1/2 cup.7Button mushroom (raw)1/2 cup.8Artichoke (marinated)1, each1Celery (raw)1 stalk1Collard greens (cooked)1/2 cup1Pickle, dill1, each1Spinach1/2 cup1Broccoli rabe (cooked)1/2 cup1.2Sauerkraut (drained)1/2 cup1.2Avocado, Haas1/2 fruit1.3Daikon radish, grated (raw)1/2 cup1.4Red/white onion, chopped (raw)2 TBSP1.5Zucchini (cooked)1/2 cup1.5Cucumber, sliced (raw)1/2 cup1.6Cauliflower (cooked)1/2 cup1.7Beet greens (cooked)1/2 cup1.8Broccoli (cooked)1/2 cup1.8Fennel (raw)1/2 cup1.8Okra (cooked)1/2 cup1.8Rhubarb (raw)1/2 cup1.8Swiss chard (cooked)1/2 cup1.8Asparagus (cooked)6 stalks1.9Broccolini (cooked)3, each1.9Bell pepper, green, chopped (raw)1/2 cup2.2Sprouts, mung beans (raw)1/2 cup2.2Eggplant (cooked)1/2 cup2.3Kale (cooked)1/2 cup2.4Scallion, chopped (raw)1/2 cup2.4Turnip (cooked)1/2 cup2.4Tomato, small (raw)1, each2.5Jicama (raw)1/2 cup2.6Portobello mushroom (cooked)1, each2.6Yellow squash (cooked)1/2 cup2.6Cabbage (cooked)1/2 cup2.7Green beans (cooked)1/2 cup2.9Bell pepper, red, chopped (raw)1/2 cup3Leeks (cooked)2 TBSP3.4Shallot, chopped (raw)2 TBSP3.4Brussel sprouts (cooked)1/2 cup3.5Spaghetti squash (cooked)1/2 cup4Cherry tomato10, each4.6Kohlrabi (cooked)1/2 cup4.6Pumpkin, mashed (cooked)1/2 cup4.7Garlic, minced (raw)2 TBSP5.3Snow peas (cooked)1/2 cup5.4Tomato (cooked)1/2 cup8.6
Serving SizeNet CarbsCrumbled bacon3 slices0Hard-boiled egg1 egg.5Sautéed mushrooms1/2 cup1.0Sour cream2 Tbsp1.2Grated cheeses(see above carb counts)
Herbs and spices
Serving SizeNet CarbsBasil1 TBSP0Cayenne pepper1 TBSP0Cilantro1 TBSP0Dill1 TBSP0Oregano1 TBSP0Tarragon1 TBSP0Parsley1 TBSP.1Chives (fresh or dehydrated)1 TBSP.1Ginger, fresh, grated1 TBSP.8Rosemary, dried1 TBSP.8Sage, ground1 tsp.8Black pepper1 tsp.9Garlic1 clove.9
Serving SizeNet CarbsRed wine vinegar1 TBSP0Caesar2 TBSP1Ranch2 TBSP1.4Lemon juice2 TBSP2.0Bleu cheese2 TBSP2.3Lime juice2 TBSP2.4Balsamic vinegar1 TBSP2.7Italian, creamy2 TBSP3
** If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.