A simple, sustainable way to stock your kitchen for energy, satiety, and results

A high-protein, low-carb approach doesn’t have to feel rigid or restrictive. At its best, it’s about prioritizing protein, keeping blood sugar steady, and choosing foods that leave you feeling satisfied and energized—not deprived.

This way of eating works especially well for busy schedules, appetite regulation, body recomposition, blood sugar management and weight loss support. And like anything sustainable, it starts with setting your kitchen up for success.

Use this list as a guide—not a checklist. You don’t need everything at once. Start with a few high protein, low carb staples and build over time.

Getting Started (Keep It Simple)

You don’t need everything at once. Start with a few high-protein staples and build from there.
Take inventory first. Check your fridge, freezer, and pantry so you’re not doubling up on what you already have.
Lead with protein. Build meals around a protein source first, then add veggies and healthy fats.
Swap, don’t restrict. Use simple swaps like lettuce wraps, cauliflower rice, or Greek yogurt instead of removing foods entirely.
Aim for consistency, not perfection. One high-protein, lower-carb meal per day is a great place to start.
Let your preferences guide you. Choose proteins, veggies, and flavors you actually enjoy—you’re more likely to stick with them.
Build over time. Keep a running list of items you want to add and pick one or two each grocery trip.

Protein (The Foundation)

Protein anchors your meals, supports muscle, helps manage hunger, and keeps energy steady throughout the day.

Animal-Based Options

Chicken breast or thighs
Ground turkey or lean ground beef
Eggs & egg whites
Salmon (fresh or canned)
Tuna (canned in water or olive oil)
Shrimp
Turkey or chicken sausage (check labels for added sugar)
Deli turkey or chicken (nitrate-free when possible)

Dairy & Dairy-Based

Plain Greek yogurt (full-fat or 2%)
Cottage cheese
Skyr
Ricotta (part-skim or full-fat)
Feta, goat cheese, parmesan

Plant-Based Protein Options

Tofu or tempeh
Edamame
Protein powder (whey, collagen, or plant-based)

Produce (Low-Carb, High Volume, High Nutrient)

Non-starchy vegetables add fiber, micronutrients, and volume without spiking blood sugar.

Leafy Greens

Romaine
Spinach
Arugula
Kale
Butter lettuce

Cruciferous Veggies

Broccoli
Cauliflower
Brussels sprouts
Cabbage

Other Low-Carb Favorites

Zucchini (great for noodles or boats)
Bell peppers
Cucumbers
Mushrooms
Asparagus
Green beans

Lower-Sugar Fruits (Use Strategically)

Berries (blueberries, raspberries, strawberries)
Lemons & limes (for flavor)

Low-Carb Carbohydrate Swaps

These help you enjoy familiar meals while keeping carbs lower.

Cauliflower rice
Zucchini noodles (zoodles)
Spaghetti squash
Shirataki noodles
Low-carb or high-protein wraps
Lettuce leaves (for wraps, tacos, burgers)

Healthy Fats (Flavor + Satiety)

Fat helps keep meals satisfying and supports hormone health—no need to fear it.

Extra virgin olive oil
Avocado oil
Avocados
Olives
Nuts (almonds, walnuts, macadamias)
Seeds (chia, flax, hemp)
Nut butters (almond, peanut)

Spices & Seasonings (Where the Magic Happens)

Flavor makes consistency easier. It can also enhance the dish making it reflect the flavors you want to highlight.

Sea salt & black pepper
Garlic powder & onion powder
Smoked paprika
Chili powder
Cumin
Italian seasoning
Oregano & basil
Red pepper flakes
Cinnamon

Fresh Add-Ins

Garlic
Ginger
Fresh herbs (parsley, dill, cilantro)

Pantry Staples

These make meals faster and more flexible.

Low-sodium broth (chicken or veggie)
Canned tuna or salmon
Low-sugar marinara
Mustard
Apple cider vinegar
Balsamic vinegar
Coconut aminos or low-sodium tamari
Hot sauce or salsa

Simple Swaps to Keep on Hand

These items make it easy to adjust meals without starting over.

Greek yogurt (swap for sour cream or mayo)
Lettuce wraps (swap for bread or tortillas)
Cauliflower rice (swap for rice or pasta)
Zucchini noodles (swap for spaghetti)
Egg whites (boost protein without extra fat)
Protein powder (easy add-in for snacks or smoothies)

Coach’s Notes: A Gentle Reminder

You don’t need to overhaul your kitchen overnight. It can be really helpful to take one step at a time. Choose certain foods or items that you’ll replace or choose a few meals to make this week and swap out all of the items for those meals to begin with.

A few other things to think about:

Taking inventory of what you already have
Choosing a few staples to add this week
Building meals around protein first
Add 1 or 2 items per week
Replace items as they run out
Let consistency—not perfection—lead the way

High-protein, low-carb eating works best when it feels supportive, flexible, and realistic. Stock your kitchen in a way that makes nourishing choices easier—and trust that small shifts add up over time. - Margot

Keep Exploring

Want to dive deeper? Here are a few resources to keep the momentum going:

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