You Don't Have to Be Rich to Be Slim

When you think low carb, do filet mignon and broiled lobster come to mind? Watching carbs to stay healthy or lose weight doesn?t have to cost you a mint. Here?s how to do it without breaking the bank:

It?s a mistake to assume that doing Atkins is the rich man?s way to lose weight. Regularly including high-priced cuts of meat and other expensive foods in your eating plan is unnecessary?there are countless inexpensive and delicious options that are low in carbs.

Believe it or not, some people even find that controlling carbs means spending less money on food, since they?re no longer stocking up on the heavily processed junk foods typically found in the center aisles of the supermarket. And when it comes to convenient low-carb products and snacks, there are strategies for shaving off some of the cost there, too. Let?s take a look at how you can affordably fill your fridge and your cabinets with the basics:

Meat for Less Money

Meat is the logical place to start. We all know that the wonderful taste of beef tenderloin comes with a hefty price tag, but have you fully explored the delicious benefits of chuck and sirloin? Such cuts contain more marbling (streaks of fat that run throughout the meat), which makes them über flavorful, tender and juicy. They?re best suited to slow cooking, so think stews, soups, roasts and braises.

The choices are endless, whether you have time on your hands or are rushing to get dinner on the table: Prepare meltingly tender braised lamb shanks for Sunday supper, or pan-fry a ham steak pronto on a hectic weeknight, for instance. Don?t forget about sausages, which are flavorful and affordable, not to mention extremely versatile. Slice and sauté with peppers and onions, or enjoy one on a low-carb bun with grainy mustard and sauerkraut. And of course, it?s always a smart strategy to buy meat in bulk when it?s on sale and freeze what you don?t use immediately. If you?re a club shopper, you can almost always find at least one great deal.

Protein Priced Right

There?s more to controlling carbs than eating meat, so avoid falling into a supper slump. Dinner doesn?t have to consist of one fish or animal protein plus vegetables, so shake things up by preparing eggs in any number of ways: scrambled, poached, in an omelet or even in a crustless quiche. Break up the monotony of chicken and turkey with tofu and other soy-food stand-ins, while providing a variety of nutrients as well. Check your freezer section for vegetarian protein crumbles?they make a great substitute for ground beef and transform into chili or Bolognese in no time.

Eat in Season

You wouldn?t wear your wool sweater and down jacket in August, so avoid buying certain fruits and veggies when they?re out of season?that?s when they?re the most expensive. When produce is flown in from other countries, it naturally costs more. Get into the habit of blanching in-season vegetables and then freezing them so you can have your favorites year-round. Berries and some other fruits freeze well, too.

Snacks and Goodies

When it comes to low-carb snacks, such as nutrition bars and shakes, and other convenience items that fit your healthy lifestyle, look for store specials, and shop in bulk. Get to know the Web sites that sell your favorite products, and sign up for the companies? newsletters to get heads up on sales. And don?t forget to check circulars in newspapers for coupons.

Smart Shopping Strategies

Buy whole chickens. They?re almost always less expensive than prepackaged parts; learn to cut up chicken yourself, and you?ll save money.

Get to know pork. Inexpensive cuts such as rib chops, shoulder and butt are very tasty when properly prepared. Latin cuisines are famous for making the most of these cuts, which can add variety to your meal plans. (For more, read Bacon and Beyond: A Guide to Pork)

Skip the salad-in-a-bag. Greens that have been washed, chopped and sealed in a bag will always be far more expensive than those that are sold as individual heads.

Keep a variety of oils. Oils run the gamut when it comes to price and quality, so it?s wise to use them accordingly. Buy the larger containers of less expensive oils?canola oil, pure olive oil, peanut oil?to use for stir-frying and sautéing, and keep smaller containers of flavorful, high-quality, cold-pressed oils, such as extra-virgin olive, walnut or hazelnut oil, to drizzle on soups, salads and veggies.

Shop in the bulk food section. Even some of the larger grocers now have bulk sections in their stores. This offers a great way to get nuts, seeds, beans and grains at lower prices, because you?re not paying a premium for fancy packaging.

Make pitchers of soft drinks. Low-carb beverages such as lemonade, iced teas and coffee drinks are expensive to purchase but easy and inexpensive to prepare at home. Get in the habit of making batches once a week (using sugar substitute, of course).

Expand your horizons. Here are some not-so-obvious, affordable foods that are lower in carbs:

• Canned tuna
• Lentils, chickpeas and most other legumes
• Bluefish
• Catfish
• Mussels
• Feta cheese
• Bean sprouts
• Cabbage
• Cottage cheese (full fat)

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