Take advantage of all the low carb cooking and recipes on the cooking network on cable, or on the internet. One of my favorites is http://www.foodtv.com. Simply scroll down to "Low Carb and Loving It"

CARB COUNTER
Meats
1 beef jerky - 2.6 carbs
6 oz. calf liver - 10.4 carbs
6 oz. corned beef brisket - 0.3 carbs
2 oz. beef frankfurter - 1.1 carbs
6 oz. deli roast beef - 2.3 carbs
6 oz. chicken - 0.1 carbs
2 oz. chick/turkey sausage - 0.3 carbs
6 oz. turkey - 0.1 carbs 3 pieces bacon - 0.1 carbs
3 pieces Canadian bacon - 0.9 carbs
2 oz. kielbasa - 0.8 carbs
2 oz. pork frankfurter - 1.4 carbs
2 pieces pork sausage - 2.0 carbs
6 oz. of all other meats - 0.0 carbs
Lunch Meats
3 oz. beef bologna - 0.7 carbs
3 oz. beef salami - 2.4 carbs
3 oz. beef pastrami - 2.6 carbs
3 oz. deli ham - 1.5 carbs
3 oz. pork bologna - 0.6 carbs
3 oz. turkey bologna - 0.8 carbs
3 oz. turkey breast - 0.0 carbs
3 oz. turkey roll - 0.5 carbs
Seafood
6 oz. canned clams - 8.7 carbs
3 oz. salted cod - 26.4 carbs
6 oz. lobster meat - 2.2 carbs
6 oz. mussels - 8.4 carbs
6 oz. oysters - 12.5 carbs
6 oz. scallops - 3.9 carbs
6 oz. squid - 7.0 carbs
6 oz. of all other seafood - 0.0 carbs
Eggs
1 egg white - 0.3 carbs
1 egg yolk - 0.3 carbs
1 whole egg - 0.6 carbs
Fats, Oils & Dressings
1 tsp. corn oil - 0.0 carbs
1 tsp. mayonnaise - 0.1 carbs
1 tsp. olive oil - 0.0 carbs
2 tbs. salad dressing, blue cheese - 2.3 carbs
2 tbs. salad dressing, Caesar - 0.5 carbs
2 tbs. salad dressing, Italian - 3.0 carbs
2 tbs. salad dressing, ranch - 1.4 carbs
2 tbs. salad dressing, thousand island - 4.8 carbs
1 tsp. sesame oil - 0.0 carbs Tofu & Creams
Tofu, milk, cream
8 oz. soy milk - 1.2 carbs
4 oz. tofu, firm - 2.2 carbs
4 oz. tofu, silken - 3.2 carbs
1 oz. cream, heavy - 2.0 carbs
1 oz. cream, light - 0.8 carbs
1 oz. cream, sour - 1.0 carbs
1 oz. cream, whipped - 0.8 carbs
1 oz. cream, half-and-half - 1.2 carbs
1 cup milk, whole - 11.4 carbs
Beans
½ cup baby lima beans - 14.2 carbs
½ cup black beans - 12.9 carbs
½ cup black-eyed peas - 12.3 carbs
½ cup red kidney beans - 11.6 carbs
½ cup chickpea/garbanzo beans - 16.2 carbs
½ cup Great Northern beans - 12.5 carbs
2 tbs. hummos/hummus - 4.6 carbs
½ cup lentils - 12.1 carbs
½ cup navy beans - 18.1 carbs
½ cup pink beans - 19.1 carbs
½ cup pinto beans - 11.0 carbs
½ cup soybeans - 6.2 carbs
Nuts and Seeds
2 tbs. almond butter - 5.6 carbs
2 tbs. almonds, slivered - 1.7 carbs
2 tbs. almonds whole - 1.4 carbs
6 chestnuts roasted - 24.2 carbs
2 tbs. hazelnuts, chopped - 1.0 carbs
2 tbs. hazelnuts, whole - 1.2 carbs
2 tbs. macadamia nuts - 0.9 carbs
2 tbs. peanut butter, natural - 4.8 carbs
2 tbs. peanut butter, regular - 4.3 carbs
2 tbs. peanuts - 1.8 carbs
2 tbs. pecans, chopped - 0.6 carbs
2 tbs. pine nuts - 1.7 carbs
2 tbs. pistachio nuts - 3.1 carbs
2 tbs. pumpkin seeds - 2.4 carbs
2 tbs. sunflower seeds - 1.5 carbs
2 tbs. walnuts, chopped - 1.1 carbs
2 tbs. walnuts, halves - 0.9 carbs
Baking Products
2 tbs. all purpose white flour - 11.5 carbs
1 tsp. Atkins Thicken/Thin - 0.0 carbs
1 oz baking chocolate, unsweetened - 3.7 carbs
½ tsp. baking powder - 0.6 carbs
½ tsp. baking soda - 0.0 carbs
2 tsp. chocolate chips, semisweet - 12.0 carbs
½ tsp. cinnamon - 0.3 carbs
½ tsp. cocoa powder, unsweetened - 0.2 carbs
2 tbs. coconut milk, canned - 0.5 carbs
2 tbs. coconut, dried, unsweetened - 0.8 carbs
2 tbs. cornmeal - 0.0 carbs
1 gelatin, unsweetened - 0.0 carbs
1 tsp. ghee - 0.0 carbs
1 tsp. margarine - 0.0 carbs
1 tbs. molasses - 12.5 carbs
1 tsp. sugar, brown - 4.5 carbs
1 tsp. sugar, white - 4.2 carbs
Grains
½ cup bulgur wheat- cooked - 12.8 carbs
2 tbs. cornmeal - 10.6 carbs
½ cup couscous, cooked - 17.1 carbs
½ cup hominy, cooked - 9.7 carbs
½ cup kasha, cooked - 64.8 carbs
½ cup millet, cooked - 26.8 carbs
2 tbs. oat bran, dry - 6.0 carbs
½ cup pearled barley, cooked - 19.2 carbs
1 cup popcorn - 4.6 carbs
¼ cup Quinoa grain, dry - 26.8 carbs
½ cup rice, brown, cooked - 20.6 carbs
½ cup rice, white, cooked - 21.9 carbs
½ cup rice, wild, cooked - 16.0 carbs
2 tbs. wheat germ, toasted - 5.2 carbs
Cereals
1-cup corn flakes - 23.4 carbs
½ cup cream of rice cereal, cooked - 13.8 carbs
½ cup cream of wheat, cooked - 14.3 carbs
½ cup oatmeal, cooked - 10.6 carbs
1 cup puffed wheat cereal - 10.5 carbs
1 cup raisin bran - 38.9 carbs
1 cup rice krispies - 22.5 carbs
Pasta
½ cup noodles, egg, cooked - 19.0 carbs
½ cup pasta, spinach, cooked - 15.9 carbs
½ cup pasta whole wheat, cooked - 16.6 carbs
½ cup pasta/noodles, dry, cooked - 18.6 carbs
4 oz. pasta/noodles, fresh, cooked - 26.3 carbs
Breads, Rolls and Crackers
1 bagel 2 ½ oz. - 36.3 carbs
1 biscuit 2 oz. - 26.6 carbs
1 blueberry muffin 2 oz. - 25.9 carbs
1 brand muffin 2 oz. - 19.8 carbs
1 breadstick, sesame, small - 2.1 carbs
1 corn muffin, 2 oz - 27.1 carbs
1 piece cornbread 2.5x2.5x1.5 - 20.7 carbs
5 crackers, butter-type - 49.8 carbs
5 crackers, rye waters - 31.6 carbs
5 crackers, saltines - 10.3 carbs
5 crackers, water - 9.4 carbs
1 croissant - 27.0 carbs
1 English muffin - 24.5 carbs
1 hard white roll - 28.7 carbs
1 piece Italian bread - 14.2 carbs
1 pita pocket bread, 6 ½ diameter - 32.1 carbs
1 popover - 10.1 carbs
1 piece pumpernickel bread - 10.7 carbs
1 piece raisin bread - 12.5 carbs
1 piece rye bread - 13.6 carbs
1 soft hoagie roll - 30.0 carbs
1 piece sourdough bread - 12.2 carbs
1 tortilla, corn - 10.8 carbs
1 tortilla, flour - 25.3 carbs
1 piece wheat bread - 10.7 carbs
1 piece white bread - 14.2 carbs
1 piece whole grain bread - 10.7 carbs
Pancakes, Waffles & French Toast
1 piece French toast frozen - 18.3 carbs
1 pancake- frozen, ready to eat - 30.5 carbs
1 pancakes, homemade - 20.7 carbs
1 waffle, frozen, 4 square - 12.7 carbs
1 waffle, homemade, 7 diameter - 23.6 carbs
Gravies & Sauces
2 tbs. barbecue sauce - 3.6 carbs
¼ cup gravy, au jus - 1.5 carbs
¼ cup gravy, canned (chicken, beef, turkey) - 3.0 carbs
2 tbs. hollandaise sauce - 0.3 carbs
¼ cup spaghetti/marinara sauce - 4.1 carbs
¼ cup sweet & sour sauce - 15.1 carbs
2 tbs. tartar sauce - 1.1 carbs
2 tbs. teriyaki sauce - 5.7 carbs
¼ cup tomato sauce - 3.5 carbs
Cheeses
1 oz. American - 0.5 carbs
1 oz. Cheddar - 0.4 carbs
1 cup cottage cheese, creamed - 5.6 carbs
1 cup cottage cheese, uncreamed - 2.7 carbs
1 oz. cheese, creamed - 0.8 carbs
1 oz. cheese, feta - 1.2 carbs
1 oz. cheese, goat - 1.0 carbs
1 oz. cheese, jarlsberg - 1.0 carbs
1 oz. cheese, mozzarella - 0.6 carbs
1 oz. cheese, muenster - 0.3 carbs
1 oz. cheese, parmesan - 0.4 carbs
1 oz. cheese, provolone - 0.6 carbs
1 oz. cheese, ricotta - 1.6 carbs
1 oz. cheese, roquefort - 0.6 carbs
1 oz. cheese, swiss - 1.0 carbs
Alcohol
12 oz beer - 12.5 carbs
4 oz. medium white wine - 0.9 carbs
4 oz. red wine - 2.0 carbs
1 oz. triple sec liqueur, 1 shot - 12.5 carbs
All other alcohols, 1 oz. - 0.0 carbs
Desserts & Pastries
1 piece cake, angelfood, 1/12 cake - 29.2 carbs
1 piece cake, chocolate layer, 3 oz. slice - 36.0 carbs
1 piece cake, coffeecake, 2 oz. slice - 28.9 carbs
1 piece cake, pound cake, 1 oz slice - 13.7 carbs
1 oz. chocolate, dark - 16.2 carbs 1 oz. chocolate, milk - 15.8 carbs
1 cookie, chocolate chip, ½ oz. - 11.9 carbs
1 cookie, peanut butter, 2/3 oz. - 11.4 carbs
1 cookie, sugar, ½ oz. - 10.1 carbs
1 doughnut, glazed - 25.9 carbs
1 doughnut, plain - 18.0 carbs
½ cup ice cream, chocolate - 17.8 carbs
½ cup Ice cream, fruit - 18.0 carbs
½ cup Ice cream, vanilla - 15.6 carbs
1 piece pie, apple, 1/8 of 9 pie - 55.3 carbs
1 piece pie, cherry, 1/8 of 9 pie - 66.6 carbs
1 piece pie, lemon meringue, 1/5 of 8 pie - 52.0 carbs
1 piece pie, pecan, 1/8 of 9 pie - 57.6 carbs
1 piece pie, pumpkin, 1/8 of 9 pie - 36.7 carbs
Snacks
10 pieces potato chips - 9.7 carbs
10 pieces pretzels - 45.6 carbs
½ oz. soy nuts - 2.0 carbs
10 pieces tortilla chips - 10.2 carbs
Soups
1 cup broth, beef - 1.0 carbs
1 cup broth, chicken - 1.5 carbs
1 cup soup, black bean - 15.4 carbs
1 cup soup, chicken noodle - 8.6 carbs
1 cup soup, cream of potato - 16.7 carbs
1 cup soup, cream of tomato - 19.6 carbs
1 cup soup, minestrone - 10.3 carbs
1 cup soup, New England clam chowder - 15.1 carbs
1 cup soup, onion - 7.2 carbs
1 cup soup, vegetable - 17.8 carbs
1 cup soup, cream of mushroom - 8.0 carbs
1 cup soup, cream of chicken - 8.0 carbs
Condiments
1 tbs. balsamic vinegar - 2.3 carbs
1 tbs. capers - 0.1 carbs
1 tsp. chili powder - 0.5 carbs
1 tbs. cider vinegar - 0.9 carbs
2 tbs. cranberry sauce - 13.1 carbs
1 tsp. cumin - 0.1 carbs
1 tsp. Dijon mustard - 0.5 carbs
1 dill pickle - 1.9 carbs
1 tsp. fish sauce - 0.2 carbs
1 garlic - 0.9 carbs
1 tbs. ginger, root slices - 0.8 carbs
1 tsp. honey - 5.8 carbs
1 tsp. horseradish, prepared - 0.4 carbs
1 tsp. jam - 4.5 carbs
1 tsp. jelly - 4.4 carbs
1 tbs. ketchup - 4.0 carbs
1 tbs. maple syrup - 13.4 carbs
1 tbs. miso paste - 2.6 carbs
5 olives, black - 0.7 carbs
5 olives, green - 2.5 carbs
1 tbs. pesto sauce - 0.6 carbs
1 tbs. pickle relish - 5.2 carbs
1 tsp. preserves - 4.5 carbs
1 tbs. red wine vinegar - 0.0 carbs
1 tbs. rice vinegar, seasoned - 3.0 carbs
1 tbs. salsa, green - 0.6 carbs
1 tbs. salsa, red - 0.7 carbs
1 tbs. sherry vinegar - 0.9 carbs
1 tbs. soy sauce - 0.9 carbs
1 tbs. soy sauce, low sodium - 1.2 carbs
1 tbs. Tahini - 2.5 carbs
1 tbs. white wine vinegar - 1.5 carbs
1 tsp. Worcestershire sauce - 0.9 carbs
Herbs
1 tbs. basil, fresh - 0.0 carbs
1 tbs. chives, fresh - 0.1 carbs
1 tbs. cilantro (Chinese parsley) - 0.0 carbs
1 tbs. dill, fresh - 0.0 carbs
1 tbs. parsley, fresh - 0.1 carbs
Fruit & Fruit Juices
1 apple, medium - 17.3 carbs
½ cup applesauce, unsweetened - 13.8 carbs
¼ cup apricots, dried - 21.3 carbs
1 apricot, fresh - 3.1 carbs
1 avocado - 4.8 carbs
1 banana, small - 21.2 carbs
¼ cup blackberries - 2.7 carbs
¼ cup blueberries - 4.1 carbs
¼ cup cantaloupe - 3.0 carbs
1/2 cup cherries - 11.2 carbs
1/4 cup cranberries, raw - 2.0 carbs
¼ cup currants, dried - 24.2 carbs
¼ cup figs, dried - 26.7 carbs
1 fig, fresh - 7.9 carbs
½ cup grapefruit juice, canned, unsweetened - 7.9 carbs
1 cup grapes - 15.8 carbs
½ grapefruit, pink - 9.5 carbs
¼ cup honeydew melon - 3.6 carbs
½ cup juice, apple - 14.4 carbs
½ cup juice, cranberry - 18.1 carbs
½ cup juice, grape - 18.8 carbs
½ cup juice, grapefruit - 10.9 carbs
1 tbs. juice, lemon - 1.3 carbs
1 tbs. juice, lime - 1.3 carbs
½ cup juice, orange - 13.2 carbs
½ cup juice, tomato - 4.7 carbs
1 kiwi fruit, small - 8.7 carbs
¼ cup mango - 6.3 carbs
1 nectarine - 13.8 carbs
1 orange - 12.9 carbs
¼ cup papaya - 2.8 carbs
1 peach, medium - 8.9 carbs
1 pear, medium - 21.1 carbs
1 cup pineapple - 19.2 carbs
1 plum - 7.6 carbs
¼ cup prunes - 23.6 carbs
¼ cup raspberries - 1.5 carbs
¼ cup seedless raisins - 31.0 carbs
¼ cup strawberries - 1.8 carbs
1 tangerine - 6.2 carbs
¼ cup watermelon - 2.6 carbs
Vegetables
1 artichoke - 6.9 carbs
1 artichoke heart, marinated - 1.0 carbs
6 asparagus spears - 2.4 carbs
1 cup bok choi - 0.8 carbs
½ cup broccoflower - 1.5 carbs
½ cup broccoli - 1.7 carbs
½ cup broccoli rabe - 2.0 carbs
6 brussels sprouts - 7.6 carbs
½ cup cabbage, green - 1.1 carbs
½ cup cabbage, red - 1.1 carbs
1/2 cup cabbage, sauerkraut - 2.1 carbs
½ cup cabbage, Savoy - 1.1 carbs
1 carrot, medium - 5.1 carbs
6 cauliflower - 1.5 carbs
1 celery stalk - 0.8 carbs
1 tbs. celery, chopped - 0.1 carbs
1 chili pepper - 0.0 carbs
1 med. corn on the cob - 17.2 carbs
1 tbs. chilies, green, chopped - 0.0 carbs
4 oz. collards - 3.2 carbs
½ cup corn - 14.1 carbs
1 cucumber, English - 2.8 carbs
½ cucumber, small - 1.8 carbs
½ cup daikon - 1.1 carbs
½ cup eggplant - 2.0 carbs
½ cup eggplant, Italian - 2.0 carbs
½ cup endive - 0.4 carbs
½ cup escarole - 0.1 carbs
½ cup fennel - 1.8 carbs
1 cup greens, mixed - 0.4 carbs
½ cup jicama - 2.5 carbs
½ cup kale - 2.4 carbs
1 leek - 11.0 carbs
1 cup lettuce, butterhead - 0.7 carbs
1 cup lettuce, romaine - 0.4 carbs
½ cup mushroom, potobello - 1.0 carbs
2 tbs. mushrooms, dried - 6.0 carbs
½ cup mushrooms, fresh - 1.0 carbs
4 oz. okra - 5.0 carbs 1 onion - 7.5 carbs
¼ cup onions, green - 1.2 carbs
½ cup peas, edible podded - 3.4 carbs
1 cup peas, black-eyed - 35.5 carbs
½ cup peas, green - 6.5 carbs
1 cup peas, split - 41.4 carbs
½ cup pepper, green - 3.4 carbs
½ cup pepper, red - 3.3 carbs
1 pepper, jalapeno - 0.4 carbs
½ pepper, roasted - 2.0 carbs
1 potato, sweet - 19.2 carbs
½ cup potato, white - 13.9 carbs
½ cup pumpkin - 6.3 carbs
½ cup radicchio - 0.7 carbs
6 radishes - 0.5 carbs
½ cup rhubarb - 1.7 carbs
¼ cup shallots - 6.4 carbs
1 cup spinach, raw - 0.2 carbs
½ cup squash, acorn - 10.4 carbs
½ cup squash, butternut - 7.9 carbs
½ cup squash, spaghetti - 3.9 carbs
½ cup squash, summer - 1.4 carbs
1 squash, zucchini - 3.3 carbs
½ cup Swiss chard - 0.4 carbs
1 tomatillos - 1.3 carbs
1 tomato, plum - 3.2 carbs
1 tomato, small - 3.2 carbs
½ cup tomatoes, canned - 4.0 carbs
6 tomatoes, cherry - 3.6 carbs
½ cup tomatoes, chopped - 2.6 carbs
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