Keto Food Budgeting: Smart Shopping For Weight Loss

The ketogenic diet, or keto, is a popular low-carb, high-fat diet that can be expensive to maintain. However, there are ways to follow a keto diet on a budget. Here are some tips to lower your food budget while staying keto:

- Buy in bulk: Buying foods in bulk can help reduce costs. Look for nuts, seeds, shredded coconut, cooking oils, and meat in larger quantities.

- Stock up on sales: Take advantage of discounted prices on meat, vegetables, avocados, and non-perishable goods.

- Seasonal veggies: Opt for seasonal and locally grown vegetables, which tend to be cheaper.

- Frozen over fresh: Frozen fruits and vegetables are often more affordable and last longer, reducing waste.

- Meal planning: Plan your meals in advance to avoid unnecessary purchases and reduce food waste.

- Cheaper proteins: Eggs, canned fish, and cheaper cuts of meat like chicken thighs are more budget-friendly options.

- Skip packaged keto foods: Keto-branded snacks and treats tend to be expensive and can be replaced with whole foods.

- Budget-friendly fats: Avocado oil and extra-virgin olive oil are cheaper alternatives to fresh avocados.

- Shop at discount stores: Stores like Trader Joe's, Aldi, Costco, and Walmart often have more affordable prices.

- Generic brands: Opt for generic brands instead of name brands to save money without sacrificing quality.

Buy in bulk

Buying in bulk is one of the most common ways to save money on a keto diet. However, it is important to choose the foods you buy in large quantities wisely and store them properly.

Nuts and seeds are a great option for buying in bulk. They are excellent keto snacks and can be stored in a well-sealed container for months. Almonds, macadamia nuts, pecans, Brazil nuts, and walnuts are all good choices. You can also buy nut butter in bulk, which is a great way to save money as it can be expensive.

Meat is often cheaper when bought in bulk, but it can be difficult to store if you have limited freezer space. One solution is to buy jerky, which will last longer and take up less space. Canned fish is another good option for buying in bulk, as it has a long shelf life and is a great source of protein.

Other foods that can be bought in bulk include pork rinds, sugar-free chocolate, baking ingredients such as almond and coconut flour, and herbs and spices. Oils, such as avocado, coconut, and olive oil, are also a good choice for buying in bulk, especially if you choose organic options, which will last longer.

When buying in bulk, it is a good idea to look for deals and discounts at wholesale stores like Costco or Sam's Club, or online retailers like Amazon and Thrive Market.

Choose cheaper proteins

Protein is a staple in any diet, and it's no different for keto. However, some protein sources are more budget-friendly than others. Here are some tips to help you choose cheaper proteins while on a keto diet:

• Opt for cheaper cuts of meat: Instead of rib-eye, go for a roast cut like chuck roast, which is cheaper. Similarly, choose chicken thighs over boneless skinless breasts. You can also buy cheaper cuts of meat in bulk and freeze them for later use.
• Eggs: Eggs are an incredibly affordable and keto-friendly source of protein. They are high in fat, moderate in protein, and low in carbs. Organic eggs are more nutritious, but regular eggs are a perfectly good and affordable option.
• Canned fish: Canned tuna and other canned fish are affordable and convenient sources of protein. They can be easily added to salads, wraps, or roll-ups.
• Whole chickens: Buying a whole chicken is often more cost-effective than buying individual parts. You can cook and use all parts of the chicken or freeze them for later.
• Tofu: Tofu is a versatile and plant-based source of protein that is usually affordable. It's also rich in calcium, manganese, and copper.
• Beans: While most beans are high in carbs and not keto-friendly, black soybeans and lupini beans are good options. They are affordable and have a low net carb count.
• Nuts and seeds: Nuts and seeds are high in fat and fiber, and they provide other important nutrients. Look for pecans, chia seeds, walnuts, almonds, pumpkin seeds, flax seeds, and macadamias, which are lower in carbs.
• Dairy: Plain Greek yogurt, cottage cheese, and cheese are good sources of protein and can be eaten in moderation on keto.
• Plant-based milk: Unsweetened soy, almond, and coconut milk are keto-friendly and usually more affordable than dairy milk.

Opt for frozen fruits and vegetables

Opting for frozen fruits and vegetables is a great way to save money while on a keto diet. Not only are frozen produce more affordable, but they also last longer, reducing the risk of wasting money on spoiled food.

Frozen fruits and vegetables are often just as nutritious, if not more so, than their fresh counterparts. This is because frozen produce is typically picked when ripe and then blanched and flash-frozen, preserving many of their nutrients. In contrast, fresh produce is often picked before it is ripe to allow for transportation and storage time, which can result in nutrient loss during the shipping process.

When selecting frozen fruits and vegetables, choose plain options with no added flavourings, sauces, preservatives, colourings, or other cheap, inflammatory ingredients like soybean oil or monosodium glutamate. Look for simple ingredient lists that only include the name of the fruit or vegetable.

Some keto-friendly frozen fruits to look for include berries, such as raspberries, strawberries, and blueberries, which are high in fibre and lower in net carbs than other fruits. For vegetables, broccoli, cauliflower, and spinach are all excellent choices that fit well within the keto diet.

To prepare frozen produce, try cooking them in a skillet with some healthy oils, such as olive oil or avocado oil, and adding flavourings like garlic or vinegar. This is a quick and convenient way to incorporate nutritious fruits and vegetables into your keto meals while sticking to a budget.

Plan meals and prep food

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

Plan your meals

Meal planning is essential when trying to save money on the keto diet. By knowing what you are going to eat ahead of time, you can reduce food waste and avoid buying unnecessary items at the grocery store. Take an inventory of the keto-friendly ingredients you already have in your kitchen and try to base your meals around them. Look for recipes that use similar ingredients so that you can buy in bulk and reduce costs.

Choose affordable ingredients

When planning your meals, opt for cheaper proteins such as eggs, chicken thighs, ground beef, and pork chops. Vegetables like broccoli, spinach, cabbage, and green beans are also affordable and keto-friendly. Buying seasonal produce is another great way to save money. In-season vegetables tend to be less expensive than those that are out of season.

Buy in bulk

Purchasing foods in bulk can help you cut down on expenses. Look for items like nuts, seeds, shredded coconut, and cooking oils, which can often be found in bulk containers at most stores or purchased online at a discount. Buying in bulk also allows you to take advantage of sales on perishable items like meat and vegetables, which can be frozen for later use.

Prepare meals in advance

Preparing meals in advance is a great way to save time and money. By cooking large quantities of food at once, you will always have a convenient keto meal ready to go, reducing the temptation to order takeout or eat out. Focus on simple meals that use similar ingredients to streamline your grocery list and reduce costs.

Be flexible

When grocery shopping, be flexible and willing to adapt your meal plan based on what is on sale. This can help you save money and also keeps your meals varied and interesting. For example, if chicken is on sale, switch up your menu to include chicken-based dishes that week.

Meal prep

Meal prepping is a valuable skill to develop when trying to save money on the keto diet. It allows you to buy in bulk, cook at home, and focus on cost-effective foods. Set aside a few hours each week to prepare your meals in advance, so that you always have food ready to go in the refrigerator. This will reduce your time spent in the kitchen and make it easier to stick to your keto diet and your budget.

By following these tips, you can successfully plan your meals and prepare your food while staying within your budget on the keto diet.

Shop at budget grocery stores

The market research firm Dunnhumby conducts annual reports on grocery store chains with the best prices. In their 2022 Special Inflation Edition report, Market Basket, Aldi, Lidl, and WinCo all made the top 10. You can also find a growing selection of food items at chains like Dollar General and Family Dollar.

Costco, which ranked 14th on the list, can be a good place to get deals on bulk items, and Trader Joe’s managed to get a mention in last place at No 17. Their produce tends to be cheaper, and you can get more bang for your buck when it comes to vegetables.

A google search will turn up apps that can help you compare prices at different stores.

Frequently asked questions