Low Carb Shopping List & Diet Guidelines

The Atkins Grocery List for Low Carb Dieting

Before you start your weight loss journey with Atkins, it’s important to stock up on the foods you’ll need to follow an effective, low carb diet. Once your refrigerator is full of low carb ingredients, cooking delicious and healthy meals will be easy. The next time you go to the grocery store, let this simple low carb grocery list from Atkins be your guide! The Atkins approved list of low carb foods for Atkins 20®, Phase 1 is also a helpful resource for choosing the right foods and portion sizes.

Example of Low Carb Shopping List
This low carb grocery list is meant to get you started. For a complete list of foods permitted during Phase 1 of Atkins, use this chart.

A person holding a crate of fresh low carb fruits and vegetables


Vegetables are a key part of Atkins Phase 1 and should account for 12 to 15 grams of your net carbs per day. Once you hit Phase 2, you’ll be allowed to incorporate certain fruits.

Salad Bases

Start your salad with one or more of these leafy greens:

  • Romaine lettuce
  • Iceberg lettuce
  • Arugula
  • Spinach
  • Endive


Unlike chips or cookies, these snacks will help you feel light and refreshed:

  • Celery
  • Cucumber
  • Peppers

For more Phase 1 snack ideas, check out our full list of acceptable foods. 

Salad Toppers

Who said salads had to be boring? Mix it up with these fresh ingredients:

  • Mushrooms
  • Avocados
  • Artichokes
  • Radicchio
  • Radishes

Side Dishes

The perfect addition to any high-protein meal

  • Broccoli
  • Brussels Sprouts
  • Okra
  • Snow Peas
  • Collard Greens
  • Eggplant


Add flavor to any meal with these Atkins-approved seasonings:

  • Parsley
  • Chives

Cutting board with cooked lamb and vegetables

All meat is allowed during Phase 1 of Atkins. Here are some ideas:


  • Bacon
  • Beef
  • Ham
  • Lamb
  • Pork


  • Chicken
  • Cornish Hen
  • Duck
  • Turkey

Low carb meal with salmon filet and side salad

All fish and shellfish are allowed in Phase 1 of Atkins. Here are some ideas:


  • Salmon
  • Tuna
  • Trout
  • Cod
  • Halibut


  • Clams
  • Crabmeat
  • Mussels
  • Oysters
  • Shrimp


Add a creamy touch to any meal with the following approved dairy products:

  • Sour Cream
  • Mayonnaise


Try these delicious cheeses on a salad, as a meat topping, or for a snack! All are Atkins Phase 1 approved

  • Blue
  • Cheddar
  • Goat cheese
  • Cream Cheese
  • Feta
  • American cheese
  • Gouda
  • Mozzarella
  • Parmesan
  • Swiss

Refrigerator Staples

Keep these handy at all times for a tasty finishing touch:

  • Eggs
  • Salad Dressings
  • Lemon Juice
  • Lime Juice

Pantry Staples

Stock up on these cooking must-haves to save time during meal prep:

  • Chicken or Vegetable Broth or Boullion Cubes
  • Splenda
  • Vegetable Oil
  • Olive Oil
  • Herbs and Spices


While water is essential, Atkins Phase 1 approves the following beverages for when you want to mix things up:

  • Flavored Zero-Calorie Seltzer Water
  • Diet Soda
  • Club Soda
  • Coffee
  • Tea
  • Club Soda

Check out Atkins’ 1,600+ low carb recipes to start cooking delicious meals with the ingredients above. Register with us today for additional grocery lists and food tips to achieve your weight loss goals.

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