Keto On A Budget: Smart Shopping For Beginners

The ketogenic diet is a high-fat, very low-carb diet that has become increasingly popular as a weight-loss tool. However, some keto-friendly foods can be expensive, especially for those on a limited budget. Nevertheless, it is possible to follow a keto diet affordably by implementing a few budgeting techniques and strategies. Here are some tips to get you started:

- Buy in bulk: Purchase foods like nuts, seeds, and oils in bulk to take advantage of volume discounts.

- Look for sales: Stock up on meats, vegetables, and avocados when they are on sale and freeze any extras.

- Buy seasonal and local produce: Seasonal and locally grown vegetables tend to be less expensive than out-of-season options.

- Choose frozen over fresh: Frozen fruits and vegetables are often more affordable and have a longer shelf life than their fresh counterparts.

- Meal planning and prep: Plan your meals in advance to avoid unnecessary purchases, and prep meals ahead of time to save money on takeout.

- Opt for cheaper proteins: Eggs, whole chickens, and cheaper cuts of meat like chicken thighs and ground beef are more budget-friendly options.

- Skip packaged keto foods: Keto-compliant foods like bars and shakes tend to be pricey and highly processed. It's better to stick to whole foods.

- Shop at discount stores: Stores like Aldi, Costco, and Trader Joe's often offer more affordable prices on keto-friendly foods.

- Choose cheaper cuts of meat: Instead of pricier cuts like ribeye, opt for cheaper options like chuck roast or chicken thighs.

- Buy non-organic produce: Organic fruits and vegetables can be expensive. Opt for conventional produce to save money.

Buy in bulk

Buying in bulk is one of the most effective ways to save money on the keto diet. Wholesale stores like Costco, Walmart, and Sam's Club are great places to stock up on keto-friendly foods in bulk. However, it is important to plan meals in advance to ensure that purchased items are used and not wasted. Here are some tips for buying in bulk while on a keto diet:

• Choose wisely: Don't buy everything in bulk. Buy items such as frozen vegetables, seasonings, nuts in shells, and frozen meat and poultry in bulk.
• Compare prices: If you have the time, compare prices at different stores or online to find the best deals.
• Cook in bulk: Prepare large quantities of food in advance so you always have convenient keto meals ready to go. This will also help you stick to your diet and avoid the temptation of ordering takeout.
• Buy cheap cuts of meat in bulk: Look for deals on ground beef, chicken thighs, pork chops, and other inexpensive cuts of meat, and stock up when you find a good price.
• Buy frozen vegetables and fruits in bulk: Frozen produce is more affordable and has a longer shelf life than fresh produce.
• Buy oils in bulk: Oils such as olive oil and coconut oil are keto-friendly and can be purchased in bulk at a lower cost.
• Buy eggs in bulk: Eggs are a versatile and affordable source of protein and healthy fats, and they can be incorporated into a variety of keto meals.

Plan meals in advance

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

Research and follow a meal plan

Before heading to the grocery store, take an inventory of your kitchen and identify keto-friendly ingredients that you can use in your meals. Knowing which recipes you plan to cook for the week will help you buy only the items you need and reduce food waste.

Buy foods in bulk

Purchasing foods in bulk can help you save money, especially for items like nuts, seeds, and oils. Wholesale stores like Costco, Walmart, and Sam's Club often have better deals on bulk items. Compare prices at different stores to find the best bargains.

Prepare meals ahead of time

Cooking large quantities of food in advance will ensure that you always have a convenient keto meal ready to go. This will also reduce the temptation to order takeout, which can be expensive and high in carbs.

Choose inexpensive meat cuts and produce

Instead of expensive cuts of meat like ribeyes and filet mignons, opt for cheaper options such as ground beef, ground chicken, chicken thighs, and pork chops. For produce, choose options like broccoli, bagged spinach, green cabbage, and celery.

Look for sales and discounts

Meats that are nearing their expiry dates are often sold at discounted prices, sometimes up to 20% off. Keep an eye out for coupons and special offers, both online and in-store, to maximize your savings.

Chop your own meat

Buying a whole animal or partial animal is more economical than purchasing pre-sliced meats. You can benefit from different cuts and nutrient profiles, and you can also consume organs like liver, which are highly nutritious.

Stock up on frozen fruits and vegetables

Frozen produce is more affordable than fresh and has a longer shelf life. Great low-carb options include broccoli, Brussels sprouts, cauliflower rice, green beans, blueberries, and strawberries.

Embrace leftovers

Leftovers are your friend! A whole chicken, for example, can provide several days' worth of nutritious meals. Cooked meat can be frozen and thawed as needed to extend its shelf life.

By following these tips, you can successfully plan your keto meals in advance and stay within your budget.

Cook at home

Cooking at home is a great way to save money on the keto diet. Eating out, getting fast food, and buying pre-cooked foods at the grocery store are all more expensive options. By cooking at home, you can also ensure that you are sticking to your keto diet and not accidentally consuming hidden carbs or sugars. Here are some tips for cooking at home on a budget:

• Be flexible with your meals. Check what foods are on sale at the grocery store and plan your meals around those items. For example, if steaks are on sale, switch up your menu from chicken to steak.
• Fall in love with budget-friendly foods. Some of the most cost-effective keto foods include eggs, ground beef, and butter. These foods are high in fat, nutrient-dense, and very cheap.
• Meal prep. Meal prepping is a great way to save money because it allows you to buy items in bulk, cook at home, and focus on cost-effective foods. It also saves time during the week by having meals already prepared and ready to eat.
• Keep it simple. You don't need fancy ingredients or expensive cuts of meat to make delicious keto meals. Simple meals that combine cheap cuts of high-quality protein with low-carb vegetables and healthy fats can be just as tasty and satisfying.
• Cook in bulk. Cooking in bulk saves time and money. Plan to have leftovers, and cook in large quantities so that you have food for multiple meals.
• Avoid unnecessary expenses. Snacks, desserts, drinks, and processed foods are all unnecessary expenses that can add up quickly. Stick to whole foods and homemade meals to save money.

Choose cheaper proteins

Protein is an essential part of the keto diet, but it can also be one of the most expensive, especially if you opt for pricey cuts of meat or fish. Here are some tips for choosing cheaper proteins to help you stick to your keto diet on a budget:

• Buy cheaper cuts of meat: Instead of pricier cuts like ribeye steak or chicken breast, go for cheaper options like chicken thighs, ground beef, or chuck roast. These cuts often have more fat, which is ideal for the keto diet, and they tend to be more affordable.
• Buy in bulk: Buying meat in bulk can help you save money. Look for deals on larger quantities of meat, especially if you can find discounted prices, and freeze what you don't use right away.
• Choose whole chickens: A whole chicken is often cheaper per pound than buying individual chicken parts. You can roast a whole chicken and use the meat for multiple meals, and you can also use the bones to make a nutritious bone broth.
• Opt for ground meat: Ground meat, such as ground beef, turkey, or chicken, is usually less expensive than whole cuts. It's also very versatile and can be used in a variety of keto-friendly recipes.
• Look for sales and discounts: Keep an eye out for sales and discounts on meat at your local grocery store or butcher. Many stores offer discounted prices on meat that is nearing its expiration date, and you can often find great deals on grass-fed or organic options during these sales.
• Buy frozen meat: Frozen meat is often cheaper than fresh and can be a great way to stock up on protein sources. Look for deals on frozen chicken, beef, or fish, and store them in your freezer for later use.
• Eggs, eggs, eggs: Eggs are a keto-friendly protein source that is affordable and versatile. They can be used in a variety of dishes, from breakfast scrambles to salads and baked goods. Stock up on eggs when they're on sale, and don't be afraid to buy in bulk.
• Canned fish: Canned tuna, salmon, and sardines are excellent sources of protein and healthy fats, and they tend to be budget-friendly. Look for wild-caught options whenever possible, and stock up when they're on sale.
• Plant-based proteins: While the keto diet focuses on animal proteins, you can also include some plant-based proteins like tofu, tempeh, or seitan. These options are usually cheaper than meat and can be a good way to mix up your protein sources while saving money.
• Cheaper seafood options: Seafood can be expensive, but there are some more affordable options. Tilapia, for example, is a white fish that is usually budget-friendly and can be used in a variety of keto recipes. Canned seafood, like tuna or salmon, is also a cheaper option.
• Organ meats: Organ meats, such as liver, heart, or kidney, are often more affordable than muscle meats. They are also highly nutritious, containing a range of vitamins and minerals. However, they may not be to everyone's taste, so consider whether you'd enjoy eating them before stocking up.

By choosing cheaper proteins and being strategic about your purchases, you can stick to your keto diet without breaking the bank. Combining these tips with other budgeting strategies, such as meal planning and buying in bulk, will help you create a sustainable and affordable keto diet plan.

Shop at discount stores

Shopping at discount stores is a great way to save money on a keto diet.

Some of the best stores to find deals on keto-friendly foods include Trader Joe’s, Aldi, Costco, Dollar General, Family Dollar, Sam’s Club, and Walmart. By shopping at these stores, you can take advantage of their lower prices and find more affordable options for your keto diet.

In addition to shopping at discount grocery stores, you can also look for deals on keto foods at wholesale clubs like Sam’s Club, Costco, and BJs Wholesale. These stores often have exclusive deals and discounts for members, so it may be worth signing up if you plan to shop there regularly.

When shopping at discount stores, look for sales and discounts on keto-friendly foods. Many stores will offer deals on certain items each week, so you can plan your meals around what’s on sale. You can also buy items in bulk when they’re on sale and freeze them for later. This will help you save money and always have keto-friendly foods on hand.

Some specific keto-friendly foods that you may be able to find at discount stores include:

• Eggs
• Canned fish (tuna, sardines, etc.)
• Cheaper cuts of meat (chicken thighs, ground beef, pork chops, etc.)
• Frozen vegetables (broccoli, cauliflower, spinach, etc.)
• Healthy oils (olive oil, avocado oil, coconut oil)
• Nuts and seeds
• High-fat dairy (butter, cheese, etc.)

By shopping at discount stores and taking advantage of their deals, you can save money on your keto diet and stick to your budget.

Frequently asked questions