Nutrition experts agree that well-planned low-carbohydrate (low-carb) lifestyles can benefit health and well-being (1), however cost is one of the most frequently mentioned barriers to healthy eating (2). Healthcare professionals (HCPs) play a valuable role in supporting patients on their low-carb eating journey and can offer solutions for overcoming hurdles such as cost. Here are 8 actionable tips to help make low-carb eating more affordable and attainable.
Make Affordable Low-Carb Meal Prep Manageable
Cooking at home is one go-to strategy for keeping both carb consumption and food spending in check. (3) However, cooking requires time – another common barrier to lifestyle change. (2) Consider these tried-and-true tactics to make meal prep affordable and approachable.
Create a menu for the week. Save time and money by meal planning. Before you shop, check for leftovers and ingredients at home and search for weekly deals online, particularly for protein. Plan meals and snacks around what’s already in the fridge and what’s on sale, and make a grocery list before you head to the store. Keep in mind, using the same ingredients across multiple meals helps reduce kitchen waste while getting the most out of your weekly grocery haul. (4)
Prep ahead for convenience and savings. While purchasing prepared produce can be a time saving tip, pre-cut produce can be more expensive. (5) The good news is that washing, slicing and dicing doesn’t need to take hours. Preparing easy-to-grab snacks (such as hard boiled eggs and sliced bell peppers) and precooking ingredients (think batches of roasted vegetables and diced chicken breast) can make meal and snack preparation easier and more affordable throughout the week.
Cook in batches. Cooking multiple portions provides leftovers for the week, eliminating the need to plan and prep multiple meals. Always make extra and enjoy last night’s dinner for lunch the next day or store pre-portioned leftovers in the freezer for another time. (5)
Shop for Low-Carb Meals Efficiently and Effectively
Join loyalty programs and download phone apps. Many grocery stores offer loyalty programs and apps with digital coupons and discounts. Stores may also provide flyers with weekly deals that can be picked up near the entrance or exit, which can help with meal planning. (4)
Check unit price. The unit price of a product is usually on the shelf’s price tag and shows an item’s cost per standardized measure, like ounces. Compare the price of similar products using this method, which often points to the generic and larger versions as less costly. Meat, full-fat dairy and nuts are low-carb options that are usually more affordable when bought in bulk. (5)
Optimize protein options. With a low-carb lifestyle, protein is essential, but poultry, meat and seafood can be pricey. To reduce costs, buy in bulk and freeze the excess, and consider canned options. (6) Additionally, consider incorporating more vegetarian meals throughout the week. (6) Vegetarian protein sources include beans, lentils, eggs, soy products like edamame or tofu, nuts and unsweetened nut butters, and dairy products like plain Greek yogurt or 4% fat cottage cheese.
Enjoy seasonal, canned, and frozen produce. A low-carb lifestyle does not mean a no-carb lifestyle. High-fiber produce is equally nutritious whether bought fresh and in-season, canned or frozen (6). Some foundational vegetables that are great frozen include green beans, broccoli, zucchini, cauliflower, bell peppers, and greens like spinach or collards.
Prepare for Low-Carb Meals On-the-Go
Plan for dining out. Eating out can be expensive. Discuss local restaurants and menu options that work both within budget and a low-carb lifestyle. Having options in mind will help provide suitable choices and support decision-making when dining away from home.
HCPs can help their patients find affordable approaches to low-carb living through education, goal setting and checking in on progress. It’s important to recognize and meet patients where they are in their low-carb journey and help them navigate challenges as they arise. For additional tips to help patients be budget-savvy, download the Low-Carb for Any Budget resource.