So what's a good shopping list to take to the grocery store if you're starting a low-carb vegetarian diet? The list below includes Spirer's and Harris' top suggestions.
Salad greens and other leafy vegetables — spinach, parsley, Boston and romaine lettuce, asparagus, artichoke hearts, arugula, bamboo shoots, beet greens, cabbage, cauliflower, celeriac, chard, collard greens, cucumber, broccoli, Brussels sprouts, eggplant, escarole, garlic, green onions, jicama, kale, leeks, kohlrabi, mushrooms (especially straw), mustard greens, okra, peppers (all varieties), pumpkin, radish, radicchio, rhubarb, sprouts (alfalfa and bean), string and wax beans, snow peas, Swiss chard, tomatoes, tomatillo, turnips, water chestnuts, watercress, yellow summer squash and zucchini.
Acerola, avocado, blueberries, chayote, cantaloupe, cranberries, peaches, raspberries and strawberries.
Almonds, walnuts, macadamia nuts, hazelnuts, pecans, Brazil nuts, cashews, pine nuts, sesame seeds, sunflower seeds and pumpkin seeds.
Soybeans and soybean-derivative products, lentils, black-eyed peas and kidney beans.
Eggs prepared in any manner as long as they are not fried in trans fats; heavy cream, low-carb yogurts; soy milk and coconut milk; hard cheese, such as Swiss, cheddar, Parmesan, Gouda, Edam, Jarlsberg, mozzarella, Muenster, etc.
Butter, soybean, olive oil, coconut, sesame, safflower, almond, avocado and macadamia nut.
Soy, barley, oats, buckwheat, bulgur, wheat bran, kashi, spelt, quinoa, hominy, millet and wild and brown rice in moderation.
Ginger, oregano, mustard, garlic, olives, vinegar, peppers, mayonnaise and low-carb ketchup.
Harris also suggests these simple vegetarian meals:
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