Money Saving Tips from Atkins - save on groceries

These are good ways to save money at the grocery store:

Saving money is on everyone’s mind these days. That’s why it’s important to understand that watching your carbs needn’t cost you a mint. Regularly consuming pricey cuts of meat and other expensive foods is unnecessary when there are countless other inexpensive and delicious low-carb options.

In fact, you may actually find you’re spending less at the supermarket once you’re no longer filling your cart with junk food snacks and other heavily processed foods. 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 20 ways fill your fridge and cabinets with Atkins-friendly foods without breaking the bank:

1. Plan your meals. After you’ve picked your recipes, make a list, stick to it and shop once a week. (You’ll save on time and gas too.) Check out ads in the local paper or fliers for what’s on special. By planning on more than one meal that uses some of the same ingredients, you can avoid waste. If a main dish calls for cabbage, for example, plan on making coleslaw for another meal to use up the cabbage.


2. Waste not. A recent study from the University of Arizona found that the average American household throws out more than $500-worth of food each year, much of it produce. Stock up on greens and other veggies but don’t buy more than you can consume in a week; you’ll probably have to toss some of it in the trash. You might as well put dollars down your disposal.


3. Shop carefully. The fresher the produce, the longer it lasts—and the less you’ll have to toss. Avoid any fruits or vegetables that are shriveled or wrinkled—they’re already losing precious moisture. Also pass up any with dents, bruising, cracks or black spots. Bypass shrink-wrap packages for individual items, and you’ll have more control.


4. Store properly to avoid waste. Most veggies and fruits should be stored in the crisper. Let avocados, kiwifruit and stone fruits like peaches ripen on the counter before refrigerating. Some fruits like lemons, limes and pomegranate are more flavorful if not refrigerated. Likewise, basil (stems in water), tomatoes, garlic, ginger, onions, sweet potatoes, pumpkin and winter squash do better at room temperature.


5. Count on leftovers. Roast a chicken, pot roast or a pork loin for a weekend dinner, and then use the extra meat to top a salad or for a stir-fry. Almost any vegetable leftovers can wind up in a salad or an omelet.


6. Chill it. Double recipes and freeze individual or family portions for later. Use microwave-safe containers or make foil pouches—place them in freezer bags to avoid freezer burn) that can be reheated in a conventional oven.


7. Broaden your meat options. Explore the delicious benefits of beef chuck and sirloin. Such cuts contain more marbling (streaks of fat throughout the meat) so they’re actually more tender, flavorful and juicy than leaner cuts like tenderloin. They’re best suited to slow cooking—think stews, soups, roasts and braises (For more, see Beef on a Budget). When it comes to pork, inexpensive cuts include rib chops, shoulder and butt. Sausages are flavorful, affordable and cook quickly. Slice and sauté them with bell peppers and onions, or enjoy them with grainy mustard and sauerkraut. You can also pan-fry a ham steak in just a few minutes. Lamb stew meat and lamb shanks are two budget cuts.


8. Buy whole chickens. They’re almost always less expensive than prepackaged parts; cut up chicken yourself, and you’ll save money. Skinned chicken parts are always more expensive that skin-on cuts, and remember, there’s not need to avoid chicken skin on Atkins. Turkey and chicken sausages are another well-priced item and taste great straight from the grill.


9. Explore other protein sources. Eggs aren’t just for breakfast, whether scrambled, poached, in an omelet or even in a crustless quiche. Avoid the monotony of chicken and turkey by cooking with tofu and other soy-food stand-ins, while providing a variety of nutrients as well. Soy crumbles are a great substitute for ground beef and transform into chili or Bolognese in no time.


10. Buy in Bulk. 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 good deal. Some of the larger grocers now also have bulk sections in their stores that offer nuts, seeds, beans and whole grains. They’re priced lower because you’re not paying a premium for fancy packaging.


11. 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. And it may have been more than a week since they had their roots in the soil, losing valuable nutrients all the while.


12. 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 and at their 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.


13. 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 large containers of less expensive oils—canola oil, olive oil and high-oleic safflower oil, for example—to use for stir-frying and sautéing, and keep smaller containers of flavorful, high-quality, cold-pressed oils, such as extra-virgin olive or walnut oil, to drizzle on salads and veggies.


14. Expand your horizons. Here are some affordable protein foods and/or low-carb foods you may want to become familiar with or using more often: canned salmon, sardines and mussels; fresh or frozen bluefish and catfish; feta cheese, bean sprouts, cabbage, full-fat cottage cheese, lentils and most other legumes.


15. Stock up on snacks. When it comes to low-carb bars and shakes to fit your healthy lifestyle, look for store specials and shop in bulk. To find Atkins products near your home, use our handy store locator. The club stores sell Atkins products in bulk or order on line. And don’t forget to check circulars in newspapers for coupons.


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


17. Leave the kids at home. In addition to making a list and not going to the supermarket hungry, shopping without demanding children (or teen-agers) tagging along will make it easier to avoid the junk food aisle and other processed foods that can blow your budget.


18. Use the tap. Rather than expensive individual bottles of water in plastic bottles that will live on long after we do, purchase a water-filter pitcher.


19. Go online. Many manufacturers and some stores allow you to download money-saving coupons. There are even websites devoted to ferreting out such deals.


20. Read up. Finally, browse the hundreds of recipes on the Atkins recipe database and in low-carb cookbooks to find dishes that are both delicious and affordable.

When you find beef tenderloin or shrimp on sale, you may want to indulge yourself. But for everyday Atkins fare, rest assured that there’s plenty else out there that won’t break the bank.

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