Yeah, I'm not so good at it either. Everything I know about that stuff I've learned here or elsewhere on the intrawebz. The only tricks I feel I've learned this week is to avoid fruit and use water for my whey instead of milk. Icky, but at two shakes a day, that's 20g+ carbs saved.
I'm going to the farmer's market this weekend to pick up some grass fed beef. Gonna start taking that to work for lunch and eating beef for dinner more.