Colette's Blog

Low Carb on a Budget: Grocery Shopping


Written by Colette Heimowitz, M.Sc. on February 22, 2024.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition

February 22, 2024

Your low-carb diet doesn’t have to cost a fortune. Here are some budget-friendly tips for grocery shopping that don’t break the bank.

Budge-Friendly Grocery Shopping Tips

Plan and prep your meals. Meal planning and prepping can reduce waste and unnecessary purchases.

Stick to your list. Once you’ve planned your meals for the week, make a grocery list of ingredients you’ll need and stick to it. This low carb grocery list can get you started.

Buy in bulk. Purchase meats, cheese and nuts in bulk, then freeze and store properly.

Select seasonal produce. Go for seasonal vegetables and fruits, which are cheaper and fresher.

Cruise the canned food section. Canned fish, meat and low-carb vegetables like green beans or tomatoes are convenient and have a longer shelf life, so you can stock up during sales.

Don’t forget frozen food. Frozen vegetables and berries are often picked and frozen at their peak, retaining nutrients and flavor, often at a lower cost than fresh, out-of-season counterparts.

Pick inexpensive protein sources. Eggs, canned tuna and meat, tofu and rotisserie chicken are all budget-friendly and versatile protein options for breakfast, lunch and dinner. Even snacks!

Clip coupons. Take advantage of sales, coupons and loyalty programs at grocery stores and apps.

Opt for online. While there may be an extra fee if you schedule to pick up your groceries or have them delivered, you may be more likely to stick to your grocery list and avoid impulse purchases. You can also clip digital coupons for extra savings. And if having groceries conveniently on hand means you’re not eating out at a restaurant or settling for fast food, you are probably saving money. And carbs.

Get Cooking with our Low Carb Meals on a Budget Series

These low carb recipes are easy on your budget and big on taste.

Low Carb Meals for Your Budget: Eggs

Low Carb Meals for Your Budget: Tuna

Low Carb Meals for Your Budget: Tofu

Low Carb Meals for Your Budget: Rotisserie Chicken

Low Carb Meals for Your Budget: Soup, Stew, Chili and Chowder



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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