EVERYTHING STARTS WITH AN INGREDIENT
La Despensa.
The Pantry.
Understand what you buy.
Enjoy what you prepare.
FROM MARKET TO KITCHEN
One ingredient. Many possibilities.
Choose a food to learn about it and find recipes that use it.
Avocado
Creamy and useful in salads, guacamole and some shakes. It provides fat and fiber; serving size still matters.
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Broccoli
Florets and tender stems for steaming, roasting, omelets or gratins with measured cheese.
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Cabbage
Affordable and generous: crunchy in salads or soft after sautéing.
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Cauliflower
A mild base for roasted florets, rice-style pieces or mash. Its texture and composition differ from rice.
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Zucchini
Useful for ribbons, roasted slices and omelets. It releases water and usually needs little cooking.
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Spinach
Leaves for salads, omelets and shakes formulated with small amounts.
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Asparagus
A side for fish, chicken or eggs, with short cooking and tender tips.
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Cucumber
Crisp and fresh for salads, dips and bread-free snack bases.
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Mushrooms
For sautéing, stuffing and pairing with meat. Released water affects the dish’s texture.
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Strawberries
A small serving adds color and flavor to shakes and desserts. Fruit does not make carbohydrates zero.
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Eggs
For breakfasts, omelets and carnivore preparations with eggs, using defined amounts and cooking.
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Salmon
A fish providing protein and fat, for baking, pan cooking or parchment packets; specified weight is raw and boneless.
Learn and cook ↗A KITCHEN REFERENCE
Explore the ingredients.
Generic reference values used in La Mesa. These are not brand analyses or recommended servings. Check whether food is raw, drained or prepared.
| Ingredient | kcal | Protein g | Fat g | Total carbs g | Fiber g | Net carbs g |
|---|---|---|---|---|---|---|
 Raw sirloin beef, visible fat removed | 150 | 21 | 7 | 0 | 0 | 0 |
 Raw ground beef, 90% lean | 176 | 20 | 10 | 0 | 0 | 0 |
 Raw pork loin, visible fat removed | 143 | 21 | 6 | 0 | 0 | 0 |
 Raw boneless lamb leg, visible fat removed | 143 | 20.5 | 6.5 | 0 | 0 | 0 |
 Raw boneless skinless chicken breast | 120 | 22.5 | 2.6 | 0 | 0 | 0 |
 Raw boneless skinless chicken thigh | 144 | 19.7 | 6.7 | 0 | 0 | 0 |
 Raw ground turkey, 93% lean | 172 | 21 | 7 | 0 | 0 | 0 |
| Raw salmon, skinless and boneless | 208 | 20.4 | 13.4 | 0 | 0 | 0 |
 Raw fresh cod, boneless; not salted | 82 | 17.8 | 0.7 | 0 | 0 | 0 |
 Raw boneless tilapia | 96 | 20.1 | 1.7 | 0 | 0 | 0 |
 Light tuna in water, drained | 116 | 25.5 | 0.8 | 0 | 0 | 0 |
 Sardines in water, drained, with edible bones | 185 | 24 | 10 | 0 | 0 | 0 |
 Raw peeled and cleaned shrimp | 85 | 20 | 0.5 | 0 | 0 | 0 |
| Shelled egg (50 g is approximately one large egg) | 143 | 12.6 | 9.5 | 0.7 | 0 | 0.7 |
 Pasteurized egg whites | 52 | 10.9 | 0.2 | 0.7 | 0 | 0.7 |
 Unsalted butter | 717 | 0.9 | 81 | 0.1 | 0 | 0.1 |
 Olive oil | 884 | 0 | 100 | 0 | 0 | 0 |
 Pasteurized cheddar cheese | 403 | 25 | 33 | 1.3 | 0 | 1.3 |
 Pasteurized low-moisture mozzarella | 300 | 22 | 22 | 2.2 | 0 | 2.2 |
 Grated Parmesan cheese | 431 | 38 | 29 | 4.1 | 0 | 4.1 |
 Pasteurized feta cheese | 264 | 14 | 21 | 4.1 | 0 | 4.1 |
 Pasteurized heavy cream, no added sugar | 340 | 2.8 | 36.1 | 2.8 | 0 | 2.8 |
 Pasteurized full-fat cream cheese | 350 | 6.2 | 34.4 | 5.5 | 0 | 5.5 |
 Pasteurized plain Greek yogurt, 2% fat, no added sugar | 73 | 10 | 2 | 3.9 | 0 | 3.9 |
 Pasteurized whole-milk ricotta | 174 | 11.3 | 13 | 3 | 0 | 3 |
 Pasteurized cottage cheese, 2% fat | 81 | 10.5 | 2.3 | 4.8 | 0 | 4.8 |
| Avocado flesh | 160 | 2 | 14.7 | 8.5 | 6.7 | 1.8 |
| Washed cucumber with skin | 15 | 0.7 | 0.1 | 3.6 | 0.5 | 3.1 |
 Washed celery | 14 | 0.7 | 0.2 | 3 | 1.6 | 1.4 |
 Washed romaine lettuce | 17 | 1.2 | 0.3 | 3.3 | 2.1 | 1.2 |
| Washed fresh spinach | 23 | 2.9 | 0.4 | 3.6 | 2.2 | 1.4 |
| Clean raw cauliflower | 25 | 1.9 | 0.3 | 5 | 2 | 3 |
| Clean raw broccoli | 34 | 2.8 | 0.4 | 6.6 | 2.6 | 4 |
| Washed zucchini | 17 | 1.2 | 0.3 | 3.1 | 1 | 2.1 |
| Washed cabbage | 25 | 1.3 | 0.1 | 5.8 | 2.5 | 3.3 |
| Clean mushrooms | 22 | 3.1 | 0.3 | 3.3 | 1 | 2.3 |
| Clean asparagus | 20 | 2.2 | 0.1 | 3.9 | 2.1 | 1.8 |
 Washed red bell pepper | 31 | 1 | 0.3 | 6 | 2.1 | 3.9 |
 Washed tomato | 18 | 0.9 | 0.2 | 3.9 | 1.2 | 2.7 |
 Pitted olives, drained | 116 | 0.8 | 10.9 | 6 | 1.6 | 4.4 |
 Lemon juice | 22 | 0.4 | 0.2 | 6.9 | 0.3 | 6.6 |
 Peeled garlic | 149 | 6.4 | 0.5 | 33.1 | 2.1 | 31 |
 Unsweetened unsalted almonds | 579 | 21.2 | 49.9 | 21.6 | 12.5 | 9.1 |
 Unsweetened unsalted walnuts | 654 | 15.2 | 65.2 | 13.7 | 6.7 | 7 |
 Unsweetened unsalted pecans | 691 | 9.2 | 72 | 13.9 | 9.6 | 4.3 |
 Unsweetened unsalted macadamias | 718 | 7.9 | 75.8 | 13.8 | 8.6 | 5.2 |
 100% peanut butter, unsweetened | 588 | 25 | 50 | 20 | 6 | 14 |
 Unsweetened tahini | 595 | 17 | 54 | 21 | 9 | 12 |
 Shelled unsalted pumpkin seeds | 559 | 30 | 49 | 10.7 | 6 | 4.7 |
 Chia seeds | 486 | 16.5 | 30.7 | 42.1 | 34.4 | 7.7 |
 Ground flaxseed | 534 | 18.3 | 42.2 | 28.9 | 27.3 | 1.6 |
 Fine unsweetened almond flour | 571 | 21.4 | 50 | 21.4 | 10.7 | 10.7 |
 Unsweetened coconut flour | 400 | 20 | 13.3 | 60 | 33.3 | 26.7 |
 Dried unsweetened shredded coconut | 660 | 6.9 | 64.5 | 23.7 | 16.3 | 7.4 |
 Unsweetened almond beverage, weighed in g (approximately ml) | 15 | 0.6 | 1.2 | 0.6 | 0.4 | 0.2 |
 Unsweetened canned coconut milk; stir before measuring | 197 | 2 | 21.3 | 2.8 | 0 | 2.8 |
| Washed hulled strawberries, unsweetened | 32 | 0.7 | 0.3 | 7.7 | 2 | 5.7 |
 Washed unsweetened raspberries | 52 | 1.2 | 0.7 | 11.9 | 6.5 | 5.4 |
 Washed unsweetened blackberries | 43 | 1.4 | 0.5 | 9.6 | 5.3 | 4.3 |
 Washed unsweetened blueberries | 57 | 0.7 | 0.3 | 14.5 | 2.4 | 12.1 |
 Pure unsweetened cocoa powder | 228 | 19.6 | 13.7 | 57.9 | 37 | 20.9 |
 Cold unsweetened brewed coffee, regular or decaf | 1 | 0.1 | 0 | 0 | 0 | 0 |
 Cold unsweetened brewed tea | 1 | 0 | 0 | 0.2 | 0 | 0.2 |
 Ground cinnamon | 247 | 4 | 1.2 | 80.6 | 53.1 | 27.5 |
 Unsweetened vanilla extract | 288 | 0.1 | 0.1 | 12.7 | 0 | 12.7 |
 Unflavored unsweetened powdered gelatin | 335 | 85.6 | 0 | 0 | 0 | 0 |
 Baking powder | 53 | 0 | 0 | 27.7 | 0.2 | 27.5 |
 Unflavored Isopure Zero Carb (reference label: 29 g powder provides 25 g protein and 0 g carbohydrate; check your package) | 345 | 86.2 | 0 | 0 | 0 | 0 |
 Raw chicken wings, meat and skin; edible weight without bone | 191 | 17.5 | 12.8 | 0 | 0 | 0 |
 Raw pork shoulder, boneless, visible fat removed | 148 | 19.6 | 7.1 | 0 | 0 | 0 |
 Clean raw onion | 40 | 1.1 | 0.1 | 9.3 | 1.7 | 7.6 |
 Washed fresh cilantro | 23 | 2.1 | 0.5 | 3.7 | 2.8 | 0.9 |
 Dried oregano | 265 | 9 | 4.3 | 68.9 | 42.5 | 26.4 |
 Fresh rosemary | 131 | 3.3 | 5.9 | 20.7 | 14.1 | 6.6 |
 Fresh arugula | 25 | 2.6 | 0.7 | 3.7 | 1.6 | 2.1 |
 Mixed leafy greens | 17 | 1.2 | 0.3 | 3.3 | 2 | 1.3 |
 Raw cherry tomatoes | 18 | 0.9 | 0.2 | 3.9 | 1.2 | 2.7 |
 Coconut oil | 892 | 0 | 99.1 | 0 | 0 | 0 |
Net carbs = total carbs − fiber. GI is not calculated from these macros. The Isopure reference assumes 25 g protein per 29 g powder; check your container.
UNDERSTAND BEFORE CALCULATING
Serving size changes the load.
Glycemic index (GI): low ≤ 55, intermediate 56–69 and high ≥ 70, on the glucose = 100 scale. It is not an overall quality rating.
| Food | GI | Interpretation |
|---|---|---|
| Cooked brown rice | 50 | Low GI; still provides carbohydrates. |
| Boiled white potato | 82 | High GI; portion matters. |
| Meat, fish and oil without added carbohydrates | Not applicable | We do not assign zero as though a standard test had been performed. |
Formula: GI × grams of available carbohydrate ÷ 100. Initial values are a teaching example, not a recipe. This does not predict glucose in mg/dl or calculate insulin. Individual response and preparation matter.
Source: Oregon State University ↗LEARN AT YOUR OWN PACE
Guides for everyday life.
Ingredients, low carbohydrate eating, keto, carnivore cooking, satiety, fasting, diabetes, shopping and habits.
20 g of carbohydrate: a visual guide
Adapt a carnivore recipe with salad or a side providing about 20 g carbohydrate.
Read the guide ↗IngredientsKnow your ingredients
Before talking about diets, learn to look at what you buy: what it provides, how much you use and how you prepare it.
Read the guide ↗BasicsCarbohydrates, fiber and sugars
Three words that appear together on labels and do not mean the same thing.
Read the guide ↗GlucoseGlycemic index: understand the number
The index compares a food; the load adds the amount of carbohydrate that reaches your plate.
Read the guide ↗ProteinProtein: food, portions and powder
Protein is one part of a food; the weight of meat or a scoop is not the same as grams of protein.
Read the guide ↗IngredientsFats: type and amount matter
A recipe can be low in carbohydrates and still provide a lot of energy.
Read the guide ↗IngredientsVegetables and fruit, without confusion
Food form and serving size matter more than labeling all fruit good or bad.
Read the guide ↗IngredientsDairy and plant-based beverages
Plain yogurt, cream, milk and plant-based beverages play different roles.
Read the guide ↗IngredientsNuts, seeds and small portions
They can add texture and fiber; eating straight from the bag makes the amount hard to judge.
Read the guide ↗IngredientsFlours and sweeteners for desserts
A substitution changes structure, flavor and nutrition; changing the ingredient’s name is not enough.
Read the guide ↗ApproachesLow carbohydrate eating: getting started
Start with a structure you can maintain and amounts that fit your needs.
Read the guide ↗ApproachesKeto and ketosis, explained calmly
A keto label on a recipe does not show that a person is in ketosis.
Read the guide ↗CarnivoreCarnivore cooking: options and limits
A collection with its own presence: meats, poultry, eggs, fish and shellfish, with clear differences between versions.
Read the guide ↗ApproachesIntermittent fasting: timing and context
Changing when you eat is a possible tool, not an obligation or a test of discipline.
Read the guide ↗HabitsSatiety, portions and progress
Feeling satisfied and following a workable plan matter more than chasing a perfect recipe.
Read the guide ↗HealthDiabetes: food changes and treatment
Food and medications are adjusted together; this page cannot replace that follow-up.
Read the guide ↗ShoppingRead a label in five steps
The information you need is usually on the back, not in the largest claim on the front.
Read the guide ↗IngredientsCoffee, shakes and beverages
What you add can change a recipe more than the coffee or protein powder.
Read the guide ↗Daily lifeFrom individual recipes to an organized week
A small plan reduces last-minute decisions when you leave the office late.
Read the guide ↗Daily lifeShopping and eating out in Puerto Rico
Adapt choices to your budget, familiar foods and what is actually available.
Read the guide ↗HealthHydration and symptoms during dietary changes
Headache, dizziness or constipation need context; not every symptom is an adjustment you should endure.
Read the guide ↗HabitsActivity, sleep and maintenance
A recipe is one part of the day: movement, rest and a sustainable routine also matter.
Read the guide ↗BasicsCommon questions and evaluating promises
Learning to ask a good question protects you more than memorizing a list of permitted foods.
Read the guide ↗
