Your low carb food list, made easy - YOUR ULTIMATE GUIDE: *ADAPTED FROM THE 'REAL MEAL REVOLUTION' - Thermo Foodie and The Chef
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Y O U R U LT I M AT E G U I D E : * A D A P T E D F R O M T H E ‘ R E A L M E A L R E V O L U T I O N ’
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a r e m y k i t c h e n u t e n s i l s th e
->
o n ly th i n g s w i th o u t c a r b s
th e s e d a y s ?
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your low carb food list,
? made easy...
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your low carb food list, made easy...
Green is an ‘all-you- can-eat list’ - you choose anything you like without worrying
about the carbohydrate content as all the foods will be between 0g to 5g/100g. It will
be almost impossible to overdo your carbohydrate intake by sticking to this group of
GREEN
foods providing you are consuming adequate healthy fats in every meal (except milk,
which is relatively high in carbs and easy to over consume). Overeating protein is not
recommended, so eat a moderate amount of animal protein at each meal. Include as
much fat as you are comfortable with - bearing in mind that low carb/banting is high
in fat. As a beginner it is best to avoid faux food / baked / desserts even when using
green list ingredients if you can help it, to try and break the sugar/carb cravings.
ORANGE
The Orange List consists of items containing between 6g and 25g of carbs per 100g (6%
-25%). If you are a beginner, it’s best to avoid the food on this list initially for optimum
results (unless you are a child, pregnant or breastfeeding in which case it is essential
increase your carbs and include both orange and green lists into your way of eating).
Avoid all the items on the Red List. They will do nothing to help you in your attempt to
RED
reach your health or weight goals. The items on this list are either high carb, are toxic or
cause an inflammator y response in the body.
*These lists are derived and adapted from the Professor Noakes original Real Meal Revolution food lists.*
W W W . T H E R M O F O O D I E A N D T H E C H E F. C O M
NOTE: even though these are all-you- can-eat foods, only eat when hungry, stop when full and do not overeat.
The size and thickness of your palm without fingers is a good measure for a serving of animal protein.
Animal Protein Fats
All eggs Any rendered animal fat
All meats, poultry and game Avocado oil
All natural and cured meats (pancetta, parma ham, Butter
coppa etc) Cheese - firm, natural, full-fat, aged
All natural and cured sausages (salami, chorizo etc) cheeses (not processed)
All offal Coconut oil
All seafood (except swordfish and tilefish - high Duck fat
mercury content) Ghee
Broths Lard
Macadamia oil
THE GREEN LIST
Mayonnaise, full fat only (not from seed oils,
home made is best)
Olive Oil
Dairy
Cottage cheese
Cream
Cream cheese
Nuts & Seeds
Full-cream Greek yoghurt
Almonds
Full-cream milk
Flaxseeds (Avoid buying pre-ground as
Hard cheeses
they can go rancid quickly)
Soft cheeses
Hazelnuts
Macadamia nuts
Pecan nuts
Pine nuts
Pumpkin seeds
Vegetables Sunflower seeds
Chia Seeds
All green leafy vegetables (salads, spinach, Walnuts
cabbage, lettuces etc) Psyllium – husk or powder
Any other vegetables grown above the
ground (except butternut)
Artichoke hearts
Asparagus
Aubergines Flavours & Condiments
Avocados
Broccoli All flavourings and condiments are okay,
Brussel sprouts provided they do not contain sugars and
Cabbage preservatives or vegetable (seed) oils.
Cauliflower Naturally prebiotic and probiotic foods such as
Celery kefir, sauerkraut
Courgettes
Tamari / gluten free fermented soy products
Leeks
Mushrooms
Olives
Onions
Peppers Sweeteners
Pumpkin
Radishes Erythritol
Sauerkraut Stevia
Spring onions Xylitol
W W W . T H E R M O F O O D I E A N D T H E C H E F. C O M
NOTE: Once you have reached your goals and are in ‘maintenance’ you may choose to include more orange list
items into your way of eating. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients
are all raw, peeled and fresh unless otherwise indicated.
Fruit Vegetables
Apples 11g Butternut 7.2g
Bananas 19g Carrots 5g
Blackberries 7.5g Sweet potato 5.6g
Blueberries 10.1g
Cherries 10.9g
THE ORANGE LIST
Mandarins 9g
Figs 8.1g Nuts
Gooseberries 5.6g
Grapes 14.4g Cashews, raw, 5.5g
Guavas 3.5g Water chestnuts, raw, 9.3g
Kiwi fruits 8.6g
Mangos 11.4g
Nectarines 7.8g
Oranges 16.2g Sweeteners
Pawpaw 6.9g
Peaches 7g Honey 82.1g
Pears 8.9g Chocolate 30g
Pineapple 10g
Plums 6.5g
Pomegranates 13.5g
Prickly pears 8.8g
Quince 11g
Raspberries 7.3g
Strawberries 3.9g
Watermelon 6.4g
W W W . T H E R M O F O O D I E A N D T H E C H E F. C O M
Baked Goods Fruits & Vegetables
All flours from grains - wheat flour, cornflour, rye Fruit juice of any kind
flour, barley flour, pea flour, rice flour etc Vegetable juices (other than home-made with
All forms of bread Green list vegetables)
All grains - wheat, oats, barley, rye, amaranth, etc
Beans (dried, tinned or fresh)
“Breaded” or battered foods
Brans
Breakfast cereals, muesli
Dairy/ Dairy Related
Buckwheat
Cheese spreads, commercial spreads
Cakes, biscuits, confectionary
Coffee creamers
Corn products - popcorn, polenta, corn thins,
Commercial almond milk with additives
maize
Condensed milk
Couscous
Fat-free / low-fat anything
Crackers, cracker breads
Ice cream
Millet
Puddings
THE RED LIST
Pastas, noodles
Reduced-fat cow’s milk
Quinoa
Rice milk
Rice
Soy milk
Rice cakes
Sorghum
Spelt
Thickening agents such as gravy powder, maize
starch or stock cubes Other
Agave anything
Artificial sweeteners (aspartame, acesulfame K,
Fats saccharin, sucralose, splenda)
Cordials
Dried fruit – ie. Dates, apricots
All seed oils (safflower, sunflower, canola,
Fructose
grapeseed, cottonseed, corn)
Honey (except for 1 t on orange list)
Chocolate (anything under 86%)Commercial
Malt
sauces, marinades and salad dressings
Sugar
Hydrogenated or partially hydrogenated oils
Sugared or commercially pickled foods
including margarine, vegetable oils, vegetable fats
containing sugar
Sweets
Syrups of any kind ie. maple or sugar malt syrup
Starchy Vegetables
Beetroot Meat
Legumes
Parsnips All unfermented soya (vegetarian “protein”)
Peanuts (legume) Meats cured with excessive sugar
Peas Vienna sausages, processed luncheon meats
Potatoes (regular)
General
Beverages
All fast food
Beer, cider All processed food
Fizzy drinks (sodas) of any description other Any food with added sugar such as glucose,
than carbonated water dextrose etc
Lite, zero, diet drinks of any description Unfermented Soy Products
W W W . T H E R M O F O O D I E A N D T H E C H E F. C O M
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