Snacks

 Low Carb Snacks

Avocado Carbs 17g Net Carbs 4g
Carrot 1 Med Carbs 1g Net Carbs 1g
Celery 2 Stalks Carbs 3g Net Carbs 1g
Cucumber 1 Med Carbs 4g Net Carbs 3g
Jicama 1/2 Cup Carbs 6g Net Carbs 3g
Olives 6 olives Carbs 4g Net Carbs 4g
Pickles 1 each Carbs 0g Net Carbs 0g
Radishes 4 Carbs 1g Net Carbs 1g
Coconut 2 Tbsp Carbs 2g Net Carbs 1g
Cottage Cheese 1/2 cup Carbs 3g Net Carbs 3g
Cream Cheese 2 Tbsp Carbs 1g Net Carbs 1g
Full fat Greek Yogurt 170 g Carbs 7g Net Carbs 6g
Full fat Bulgarian Yogurt 1 cup Carbs 9g Net Carbs 9g
Mozzarella cheese balls 1 oz Carbs <1g Net Carbs <1g
Lily's Extra Dark Sea Salt Chocolate 70% Serving 5 pieces Total Carbs 6.3g Net Carbs 3.5g
Lily's Extremely Dark Sea Salt Chocolate 85% Serving 5 pieces Total Carbs 5.1g Net Carbs 3g
Lily's Orange Flavor Chocolate 70% Serving 5 pieces Total Carbs 6.5g Net Carbs 3.5g

Whisps Asiago & Pepper Jack Cheese Crisps 1 oz (28g) Carbs 1g Net Carbs 1g Whisps Parmesan Cheese Crisps 1 oz (28g) Carbs 1g Net Carbs 1g Oven-Baked Parm Crisps 17 Crisps (29g) Carbs 2g Net Carbs 2g Sonoma Pizza Crisps - Veggie Supreme 1 oz (28g ~ 15 Crisps) Carbs 2g Net Carbs 1g

Moderate Carb Snacks

Blackberries 1/2 cup Carbs 7g Net Carbs 3g
Raspberries 1/2 cup Carbs 7g Net Carbs 3g
Strawberries 1/2 cup Carbs 6g Net Carbs 4g
Lemons 1 Each Carbs 5g Net Carbs 3g
Limes 1 Each Carbs 7g Net Carbs 5g
Macadamia Nuts 1oz(28g) Carbs 4g Net Carbs 1g
Pine Nuts 1/4 cup Carbs 4g Net Carbs 3g
Almonds 22 each Carbs 6g Net Carbs 3g
Peanut Butter
Walnuts 1/4 cup Carbs 4g Net Carbs 2g
Sacha Inchi Seeds 1/4 cup Carbs 5g Net Carbs 0g

High Carb Snacks Fresh Blueberries 1/2 cup Carbs 11g Net Carbs 9g Peanuts 1/4 cup Carbs 8g Net Carbs 5g Dried Plum 1 plum (10.9g) Carbs 6g Net Carbs 6g Dried Apricot 1 apricot (7.1g) Carbs 5g Net Carbs 5g

Pantry Staples

 Spices

Pink salt
Black pepper

Fats
Ghee
Olive oil
Grass-fed butter
Coconut Oil cooking spray (Trader Joe's)
MCT Oil Powder

Canned
Wild Planet Alaska Wild Canned Salmon
Muir Glen organic diced tomatoes w/Italian seasoning
Rao's Homemade Tomato Sauce
Coconut cream (full-fat, canned)
Coconut milk 13.5-ounce can (full-fat, canned)
No sugar/palm oil peanut butter
Bone broth

Dried
Lily's Sugar-Free Chocolate Chips
Stevia
Almond flour
Coconut flour
Chia seeds

Perishables
Meat (grass-fed, if you can)
Frozen cooked shimp
Frozen salmon
Bacon (uncured)
Boar's head or Citterio Pancetta
Prosciutto
Salmon lox
Eggs (pasture-raised, if you can)
Cheese
Cream cheese (full-fat)
Sour cream (full-fat)
Heavy whipping cream
Avocados
Garlic (fresh or pre-minced in a jar)
Cauliflower
Greens (spinach, mixed greens) or Organic girl fresh salad greens: baby spinach, baby kale, romaine hearts, romaine leaves, butter lettuce, red romaine, baby arugula
Lettuce boats

Dressings
Mayonnaise
Primal kitchen products esp. mayonnaise, greek vinaigrette, Caesar w/avocado oil and ranch
Trader joe's chunky blue cheese dressing
Annie's Organic honey mustard dressing
Spicy Red Pepper Miso Mayo
Chimichurri sauce (Elvio's)

Other
Zevia soda pop

Frank's RedHot Sauce

High Carb Foods

• Nuts & Seeds
• Cashews
• Chestnuts
• Pistachios
• Fruits
• Apples 7.05 oz 1 medium Net Carbs 22.8g
• Apricots
• Bananas 4.16 oz 1 medium Net Carbs 23.93g
• Boysenberries
• Cantaloupe
• Cherries 5.43 oz 1 cup Net Carbs 21.47g
• Currants
• Dates
• Elderberries
• Gooseberries 5.29 oz 1 cup Net Carbs 8.85g
• Grapes 5.29 oz 1 cup Net Carbs 25.85g
• Honeydew melon
• Huckleberries
• Kiwi fruit 2.43 oz 1 each Net Carbs 8.03g
• Mangos 5.82 oz 1 cup Net Carbs 22.06g
• Nectarines 5.04 oz 1 cup Net Carbs 12.67g
• Oranges
• Peach 5.29 oz 1 ea Net Carbs 12.95g
• Pear 6.28 oz 1 med Net Carbs 21.58g
• Pineapple 5.82 oz 1 cup Net Carbs 19.29g
• Plantains
• Plums
• Prunes
• Raisins
• Strawberries 5.36 oz 1 cup Net Carbs 8.66g
• Tangerines 6.88 oz 1 cup Net Carbs 22.49g
• Watermelon 5.36 oz 1 cup Net Carbs 10.89g
• Vegetables
• Artichokes
• Beans (all varieties)
• Burdock root
• Butternut squash
• Chickpeas
• Corn 2.56 oz 1/2 cup Net Carbs 8.43g
• Leeks
• Parsnips
• Peas 5.11 oz 1 cup Net Carbs 12.74g
• Potatoes, Medium, White 4.59 oz 1 each Net Carbs 22.3g
• Potatoes, Sweet, Medium 7.51 oz 1 each Net Carbs 28.39g
• Taro root
• Turnips
• Sweet potatoes
• Water chestnuts
• Yams

Refrigerated Staples

• Beef

• Hamburger
• Steak

• Chicken thighs
• Fish
• Salmon
• Shrimp
• Mussels
• Scallops
• Pork
• Ground pork
• Bacon
• Sausage
• Chorizo
• Venison
• Dairy
• Cottage cheese
• Cream cheese
• Heavy cream
• Homemade whipped cream
• Full fat Greek yogurt
• Mozzarella cheese
• Cheese balls
• Cheddar cheese (raw if possible)
• Feta cheese
• Halloumi cheese
• Kefalotyri cheese
• Provolone cheese
• Queso cheese
• Primal Kitchens Ranch
• Primal Kitchen blue cheese dressing
• Unsweetened coconut milk
• Nuts and seeds
• Macadamia nuts
• Pine nuts
• Almonds
• Brazil nuts (limit)
• Hazelnuts
• Pecans (limit)
• Peanuts (limit)
• Walnuts
• Sacha inchi seeds
• Chia seeds
• Flax seeds
• Fruits
• Blackberries
• Raspberries
• Blueberries
• Strawberries
• Cranberries
• Lemons/Limes
• Coconuts
• Vegetables
• Alfalfa sprouts
• Asparagus 3.39 oz 6 spears Net Carbs 1.71g
• Avocados
• Bell peppers
• Broccoli 3.21 oz 1 cup Net Carbs 3.67g
• Cabbage, Shredded 2.47 oz 1 cup Net Carb 2.31g
• Carrots (limit)
• Cauliflower 3.77 oz 1 cup Net Carbs 3.18g
• Celery 1.41 oz 1 Medium Net Carbs 0.55g
• Collards 1.27 oz 1 cup Net Carbs 0.51
• Cucumbers 1.83 oz 1/2 cup Net Carbs 1.63g
• Endives 1.76 oz 1 cup Net Carbs 0.13g
• Garlic 
• Green beans
• Jicama
• Lettuces, Romaine, Shredded 1.66 oz 1 cup Net Carbs 0.56
• Mushrooms 3.03 oz 1 cup Net Carbs 2.21
• Olives
• Onion, Medium 3.88 oz 1 each Net Carbs 8.43g
• Pickles
• Pumpkin
• Radishes 4.09 oz 1 cup Net Carbs 2.08g
• Salad greens
• Scallions
• Spinach 1.06 oz 1 cup Net Carbs 0.43g
• Spaghetti squash (limit)
• Tomato, Medium 4.41 oz 1 ea. Net Carbs 3.36g
• Zucchini 6.91 oz 1 each Net Carbs 4.14g
• Dairy
• Milk
• Yogurt (whole fat, plain)

Continuous Kombucha Method

5 1/2 cups water
Scant 1/4 cup organic pure cane sugar (light)
2-3 tea bags organic green or black tea
1 Kombucha Scoby
1/4 cup starter culture (from last batch)

Heat water to boiling. Pour into large 8 cup size mason jars. Add sugar and stir until dissolved. Add tea bags and steep for at least 10 min. After tea has cooled add Scoby and starter culture. Allow to culture for 7-10 days then decant into seal-able container (I re-use old Kombucha bottles from the store). After a few rounds of culturing your Scoby should form a few new layers. You can separate the top layers from the bottom to start another jar. Eventually you'll have enough to decant and brew a new batch every day!

Equipment needed:

I like to use a small electric kettle to boil the water

64 oz. Mason Jars (I found some at Wally World but you can also get them from Amazon)

Organic Green or Black Tea bags (you can also use loose tea but be sure to filter it well before adding your Scoby)

Organic sugar

If you would like to flavor your Booch jars with a hermetic seal are a must, I will post more about flavoring in a later post.

https://www.kombuchakamp.com/kombucha-keto