Spring Clean Your Kitchen: Low-carb tips for an Atkins-friendly kitchen

It may not seem like it quite yet, but spring is right around the corner—and before you know it, swimsuit season will be here. Now is the perfect time to spring clean your kitchen—purge your pantry and your refrigerator of any high-carb packaged foods and stock up on all the low-carb foods you need to stay on track with your weight loss goals. Start by creating a meal plan and a shopping list for the next week or so. Next, follow our “toss” or “keep/buy” guidelines (remember that you can donate any high-carb shelf-stable food to your local food pantry): 


Canned soups (most are high carb)
Canned fruits
Packaged crackers, cookies, cereals or snacks
Anything with added sugars—Look for terms such as brown syrup, evaporated cane juice, glucose, dextrose, honey and corn syrup


Canned seafood (tuna, salmon, crab)
Canned tomatoes
Salsas (make sure they have no added sugar)
Pasta sauce or tomato sauce with no added sugars
Canned green chilies
Tomato paste
Roasted red peppers (make sure they have no added sugars)
Sun-dried tomatoes in oil
Chicken/beef/vegetable stock
Dill pickles
Nut butters (natural and unsweetened—only after Induction)
Coconut milk (unsweetened)
Caffeinated or decaffeinated coffee
Caffeinated or decaffeinated tea
Herb tea (without barley or fruit sugars)
Atkins bars and shakes


Regular ketchup with added sugar
Tomato-based chili sauce and cocktail sauce (unless no-added sugars)
Salad dressings with sugar added
Tartar sauce
Plum, sweet and sour sauce, oyster sauce
Teriyaki sauce
Honey mustard
Steak sauce and barbecue sauce
Jams, jellies, preserves (unless low carb and no added sugar)

Mustard (yellow and Dijon)
Mayo (full-fat, no added sugars)
Cider and wine vinegars
Bottled hot sauces
Tamari soy sauce (we recommend tamari because it is not made with wheat)
Black bean sauce (without added sugar)
No added sugar salad dressings (or you can make your own)
Horseradish sauce
Herbs and spices (watch for added sugars)
Extracts (vanilla, lemon, almond)
Broth or bouillon
Low-carb ketchup
Balsamic vinegar (check label for sugar content)
Rice wine vinegar (check label for sugar content)
Worcestershire sauce (check label for sugar content)


Fruits and juices (unless appropriate for your Phase of Atkins)
High-carb frozen foods such as pizza, pasta, dessert and waffles
Any other high-carb dairy products such as ice cream and sweetened yogurt

Vegetables appropriate for your Phase (fresh and frozen)
Fruits appropriate for your Phase
Meats (frozen and fresh)
Dairy—hard cheeses, cream, sour cream, butter and other appropriate dairy products for your Phase
Unsweetened, unflavored soy or almond milk
Club soda
Diet soda sweetened with non-caloric sweeteners
Plain or essence-flavored seltzer (must say “no calories”)
Water (tap, spring, filtered or mineral)
Nuts (almonds, hazelnuts, pecans, walnuts, peanuts—you can keep them in the freezer)
Seeds (sunflower and pumpkin—you can keep them in the freezer)
Lemon or lime juice
Extra veggies for snacking—cucumber, jicama, bell peppers, green beans, etc.—keep a clear plastic container of washed, cut-up veggies so you always have a quick snack at your fingertips
Bags of greens for quick and easy salads
Lettuce for wraps and roll-ups
Shirataki noodles
Frozen berries
Atkins frozen meals

Learn More About Low Carb Articles & Research

The Guide to Atkins Bars

Learn about Atkins most popular protein bars and how they can help support your low carb lifestyle or reach your weight loss goals. Between a busy work week or a hectic schedule at home, trying to reach your nutrition goals can feel like another chore on your to-do list. That’s why finding quality protein bars to

Read More »

35 Easy Keto Dinner Recipe Ideas

Keto Beef Recipes | Keto Pork Chop Recipes | Keto Chicken Recipes | Keto Shrimp Recipes | Vegetarian Keto Recipes | Keto Soup Recipes | Keto Crockpot Recipes | Keto Air Fryer Recipes | Keto Instant Pot® Recipes Whether you’re just getting started with keto or need some new additions to your recipe rotation, it’s

Read More »

20 Keto Breakfast Recipes & Ideas

Keto Breakfast Smoothie Recipes | Keto Breakfast Sandwich Ideas | East Keto Breakfast Recipes with Eggs | Keto Breakfast Casserole Recipes | Keto Breakfast without Eggs Following a ketogenic diet doesn’t mean you should skimp on a delicious breakfast or eat the same thing every day. In fact, Atkins’ take on keto diets emphasize optimal

Read More »