Low-carb eating can be easy with a visit to local stores

Adding protein and cutting carbohydrates like sugar used to mean loads of time in the kitchen spiraling vegetables, mixing ingredients, and preparing healthy meals for the week ahead.

But it’s summer and the beach and back deck is calling. Let’s keep things simple.

Thankfully, there are lots more choices these days that require little or no effort, and all of these picks are available at Stop & Shop and Market Basket (unless otherwise noted). That means planning, ordering and waiting for shipments are a few more items you can cross off your list.

Paleo cookies

It’s not easy — at least not yet — to find ready-made paleo friendly desserts, so these cookies are a sweet addition to the snack aisle. They were spotted at CVS, 550 Pleasant St., and come in a few varieties. They even had chocolate brownie flavor, sweetened with coconut sugar. One cookie has 100 calories, 2 grams of protein and 12 grams of carbohydrates.

Al Dente Carba-Nada pasta

That’s right … low-carb pasta, not veggies masquerading as pasta (not that there's anything wrong with that). Carba-Nada comes in at 17 grams of net carbs and 15 grams of protein per serving. Boil it up in just three minutes and add some olive oil, sea salt and pepper. Store it in a zipper bag in the fridge and portions can be scooped out and microwaved for a variety of pasta meals and side dishes. Found at Lee’s Market in Westport – on the way to the beach.

Caulipower pizza

This stuff comes in a few varieties right in the freezer aisle so it’s super convenient for a light, quick dinner. It’s really good too. And eating half the three cheese variety pizza won’t put you into carb-overload with 34 grams of net carbs and 16 grams of protein.

Natural Bliss sweet cream coconut creamer

It is actually creamy and doesn’t have the chemical aftertaste of some other flavored coffee creamers. It has 30 calories and 4 grams of carbohydrates per tablespoon. Stir some into your coffee or drizzle over fresh-from-the-farmer’s-market strawberries.

Zucchini noodles

No spiraling or fancy appliances required with these freezer aisle twirls by the veggie experts at the Green Giant company. They come in a few varieties like butternut squash, carrot, and beet. They also make riced and mashed veggies. The nutrition stats are insane (in a good way) with just 1 net carb and 15 calories for a three-quarter cup serving.

Birds Eye whole grain brown rice

Microwave and eat as-is or mix in some veggies, scrambled eggs, and low sodium soy sauce in a skillet for a quick and healthy fried rice. It offers 6 grams of protein per three-quarter cup. It does have carbs — 52 net grams — but it’s made with whole grains and nothing else.

Wraps

These flour tortillas had me at 60 calories and six net carb grams. They’re also tasty and great for at-home enchiladas, sandwich wraps, pizza, or just something to nibble along with some cheese or salad.

Nutri-System double chocolate muffins

Chocolatey and great for breakfast when eggs or a shake just won’t do. Each muffin has 170 calories, 7 grams of protein, and 17 net carb grams. They’re available at Walmart and the Nutri-System store in Swansea. Just unwrap and pour the coffee.

Atkins meals

Heat it up and dig in. Add a side salad or not. Several varieties are available, even a chicken parmesan and pasta variety with just 17 net carb grams, 30 grams of protein and 400 calories. It’s filling, but without the guilty feelings.

Gold Emblem dry roasted sea salt edamame

A nice change from almonds and walnuts, edamame – dried soy beans – are crunchy and make for a unique savory snack. Like salty and sweet together? (Who doesn’t?) Mix a small handful in a container with a few organic chocolate chips and some raisins or dried cranberries. A third-cup of edamame is 140 calories, 14 grams of protein, and just 2 net grams of carbohydrates.

Email Deborah Allard at dallard@heraldnews.com