Keto On A Budget: Cheap, Easy, And Healthy

The ketogenic diet is a low-carb, high-fat diet that has been shown to be effective for weight loss and certain health conditions. While it may be a viable option for some, others may find it challenging due to the diet's restrictive nature and potential side effects. One common concern is the cost of implementing a keto diet, as it typically involves purchasing specialty ingredients and expensive supermarket items. However, it is possible to follow a keto diet on a budget by making a few adjustments.

Firstly, it is important to skip the fancy, packaged keto foods and focus on whole foods. Processed keto bars, cookies, and shakes tend to be expensive and take away from the benefits of eating fewer packaged foods. Instead, opt for budget-friendly proteins like eggs, cheaper cuts of meat, and canned fish. Buy vegetables that are in season or frozen, and take advantage of bulk discounts by purchasing items like nuts, seeds, and oils in larger quantities. Additionally, meal planning and prep can help reduce food waste and save money. By implementing these strategies, individuals can make the keto diet more affordable and accessible.

Buy in bulk

Buying in bulk is one of the most common money-saving tips and can be applied to a keto diet. Here are some tips for buying in bulk while on a keto diet:

When you see a good price on common keto foods, buy them in bulk. This is a great way to get quality meats and seafood at a low price. Using a food saver for bulk buys will ensure that your extra food won't go to waste. When you buy in bulk, cook in bulk and freeze any leftovers. This will ensure that you always have food in the house and make following a keto diet on a budget much easier.

Buy nuts and nut butter in bulk

Nuts are an excellent keto-friendly snack and can be purchased in bulk. Almonds, macadamia nuts, pecans, brazil nuts, and walnuts are all good options. Keep your nuts in a well-sealed container, and they will last for months. Nut butter is also a great option for bulk buying as it can be expensive, but when bought in bulk, you can get a discount.

Buy oils in bulk

Oils such as avocado oil and extra virgin olive oil are great for cooking and adding healthy fats to your meals. They can be purchased in bulk from wholesale stores or online.

Buy baking ingredients in bulk

Baking ingredients such as sweeteners, sugar-free chocolate, and flour alternatives are great to stock up on as they have a long shelf life. Sweeteners like stevia, monk fruit, erythritol, and swerve are good staples to have on hand. Sugar-free chocolate can also be useful for baking or as a snack when a sweet craving hits. Almond flour and coconut flour are great low-carb flour alternatives and can be used in a variety of keto baked goods.

Buy spices in bulk

Spices are essential for adding flavor to your food and most spices contain very few, if any, carbs. Spices will stay good for years if stored properly, so buying them in bulk is a great way to save money. Sea salt, ground pepper, oregano, basil, garlic powder, cumin, cinnamon, and turmeric are some tasty options.

Buy protein in bulk

Protein powder can be a convenient way to boost your protein intake, but it can be expensive. Buying in bulk can help reduce the cost. Canned fish, such as tuna, salmon, sardines, and mackerel, is another good option for bulk buying. They have a long shelf life and are a great source of protein.

Buy meat in bulk

Meat is a major source of fat and protein on a keto diet, so finding ways to save money on meat is important. Buying cheaper cuts of meat in bulk, such as chicken thighs or ground chuck, is a great way to save money. Buying a whole chicken instead of just the breast can also save money, and you can use the leftover bones and cartilage to make a nutritious broth.

Buy eggs in bulk

Eggs are a relatively inexpensive source of protein and can be added to many keto meals. Buying eggs in bulk is a great way to save money, as they can be used in a variety of dishes and last for several weeks.

Online shopping can be a great way to find deals on keto-friendly foods. Websites such as Amazon, Thrive Market, and Boxed offer a wide variety of keto-friendly foods at discounted prices. Buying in bulk online can also save you time and money on shipping costs.

Wholesale stores such as Costco, Sam's Club, and BJ's Wholesale offer exclusive deals and discounts on bulk items. They are a great place to stock up on staples like oils, spices, and nut butter at discounted prices.

In conclusion, buying in bulk can be a great way to save money on a keto diet. By purchasing foods in larger quantities and taking advantage of deals and discounts, you can reduce your food expenses while still adhering to a keto diet.

Shop at bargain stores

Shopping at bargain grocery stores is one of the best ways to save money on the keto diet. Here are some tips for getting the best deals at discount supermarkets:

• Compare prices at different stores: Market Basket, Aldi, Lidl, and WinCo are some of the grocery store chains known for their low prices. However, it's worth comparing prices at different stores, as prices can vary significantly. For example, boneless skinless chicken breasts at Walmart are $4.48 per pound, while chicken thighs are only $1.97 per pound.
• Buy in bulk: Look for bulk deals on keto-friendly foods like nuts, seeds, and oils. Wholesale stores like Costco and Sam's Club often have great prices on large quantities of meat, oils, and specialty items like nuts. For example, Costco sells 3-pound bags of almonds for around $13.
• Shop at discounters: Discount grocery stores like Dollar General and Family Dollar offer a wide selection of food items at low prices. Aldi, in particular, has been highlighted as a great place to shop for keto on a budget, with a wide selection of keto staples at affordable prices.
• Compare per-pound prices: When comparing prices, pay attention to the per-pound cost rather than the total price. For example, at Target, rib eye is $14.99 per pound, while chuck roast is only $5.99 per pound.
• Look for cheaper alternatives: Opt for cheaper cuts of meat, such as chicken thighs instead of breasts, or pork shoulder roast instead of bone-in pork chops. You can also save money by skipping organic, grass-fed, or free-range options, which are not necessary for the keto diet.
• Take advantage of frozen foods: Frozen fruits and vegetables are often more affordable than their fresh counterparts and last longer, reducing waste. For example, frozen berries can be a cheaper way to get your keto fruit fix, and frozen avocado flesh can be stored for later use.
• Utilize meal planning and prep: Plan your meals in advance and stick to your list when shopping to avoid unnecessary purchases. Prepping meals or meal components ahead of time can also help you stick to your keto plan and avoid the temptation of expensive takeout.

Choose cheaper proteins

Protein is a staple in any diet, and it's important to choose high-quality sources that fit within your budget when following a keto diet. Here are some tips to help you choose cheaper proteins:

• Opt for cheaper cuts of meat: Instead of ribeye steak, go for a roast cut or chicken thighs, which tend to be more affordable. You can also buy cheaper meats in bulk and freeze them for later.
• Eggs: Eggs are an incredibly affordable and keto-friendly source of protein. They are versatile and can be used in a variety of dishes.
• Canned fish: Canned tuna and other canned fish are usually less expensive than fresh fish and can be a great addition to salads or wraps.
• Cooked whole chickens: Buying a whole chicken and using or freezing all parts can be more economical than buying individual cuts.
• Plant-based proteins: Tofu, tempeh, and other plant-based proteins are often cheaper than animal proteins and can be used in a variety of keto dishes.
• Beans: Black soybeans and lupini beans are good options for keto as they have lower net carbs compared to other beans.
• Shop at discount grocery stores: Stores like Aldi, Lidl, and Trader Joe's often have more affordable prices on proteins and other keto-friendly foods.
• Buy in bulk: Buying proteins like nuts, seeds, and shredded coconut in bulk can help you save money. Just make sure to store them properly to prevent waste.
• Meal planning and prep: Plan your meals in advance and prep foods like boiled eggs and shredded chicken to stick to your budget and avoid expensive takeout orders.

Buy seasonal produce

Buying seasonal produce is a great way to save money on the keto diet. Seasonal vegetables and locally grown produce tend to be less expensive than out-of-season veggies. Planning your meals around seasonal produce is a great way to save money and add variety to your diet.

• Chicory, endive, escarole, and radicchio : These slightly bitter greens are perfect for a fresh salad. A half-cup serving of these veggies has a net carb count of 0.1-0.7g.
• Turnips and turnip greens : Layer turnips with cheese and bacon for a tasty, low-carb alternative to lasagna. A half-cup serving of cooked turnips has a net carb count of 0.6-2.4g.
• Broccoli and cauliflower : These versatile veggies can be used in a variety of keto dishes, such as low-carb buffalo wings. A half-cup serving of cooked broccoli or cauliflower has a net carb count of 1.7-1.8g.
• Brussels sprouts : This keto-friendly veggie can be cooked in a variety of ways, such as with bacon and Parmesan cheese. A half-cup serving of cooked Brussels sprouts has a net carb count of 3.5g.
• Spaghetti squash : A great alternative to pasta, spaghetti squash can be paired with olives and sundried tomatoes for a tasty keto-friendly dish. A half-cup serving of cooked spaghetti squash has a net carb count of 4g.

In addition to the above, other seasonal produce options to consider include pomegranates, clementines, and grapefruits. By incorporating these seasonal fruits and vegetables into your keto diet, you can not only save money but also add variety and nutritional benefits to your meals.

Plan meals in advance

Planning your meals in advance is a great way to save money on the keto diet. Here are some tips to help you get started:

Make a Meal Plan

Before you go grocery shopping, plan your meals for the week ahead. This will help you buy only the ingredients you need and avoid wasting food. Decide on a few keto-friendly meals and snacks that you can rotate throughout the week. There are plenty of keto meal ideas available online, so you can find ones that fit your taste and budget.

Cook in Batches

Cooking in larger batches will not only save you time but also money. Cook at least two servings of dinner and refrigerate one for the next day's lunch. You can also freeze other portions for later. This way, you always have a keto-friendly meal ready to go, reducing the temptation to order takeout.

Opt for Simple Meals

You don't need to spend hours in the kitchen preparing elaborate meals. Simple meals can be just as tasty and satisfying. Try no-cook meals with sliced deli meats, cheeses, and veggies, or boiled eggs and shredded chicken. These require minimal preparation and are easy on your wallet.

Shop Sales and Seasonal Produce

Keep an eye out for sales on keto-friendly foods and stock up when you can. Frozen foods are also a great option, especially for fruits and vegetables, as they tend to be cheaper and last longer. Plan your meals around seasonal produce, as they are usually more affordable than out-of-season options.

Buy in Bulk

Purchasing foods in bulk can help you save money in the long run. Look for nuts, seeds, shredded coconut, and cooking oils in bulk containers or buy them online or at discount stores in large quantities.

Choose Cheaper Proteins

Meat can be expensive, so opt for cheaper cuts like chicken thighs, pork shoulder roast, or ground chuck. Eggs are also a budget-friendly, keto-friendly option that can be used in a variety of meals.

Avoid Packaged Keto Foods

While convenient, packaged keto foods like bars, cookies, and shakes tend to be highly processed and pricey. Stick to whole foods and prepare your own meals and snacks to save money.

By planning your meals in advance and following these money-saving tips, you can make the keto diet more affordable and sustainable.

Frequently asked questions