Healthy Keto On A Budget: Inexpensive Food Choices

The ketogenic diet is a low-carb, high-fat diet that can be challenging for those on a budget. However, it is possible to follow a keto diet without breaking the bank by making smart choices and planning ahead. Here are some tips to eat keto on a budget:

- Buy cheaper alternatives: Opt for regular cheese instead of specialty cheeses, and avoid pre-shredded cheese. Cook your own meals instead of buying specialty cooked meats from the deli. Choose cheaper leafy greens instead of kale, and consider buying frozen or canned fish instead of fresh.

- Shop smart: Buy in bulk to save money, and look for bargains at discount grocery stores or wholesale clubs. Compare prices at different stores to find the best deals.

- Choose cheaper proteins: Eggs are a great, affordable option for keto, as are cheaper cuts of meat like chicken thighs, pork chops, and ground beef.

- Plan and prep meals: Plan your meals in advance to reduce waste and impulse purchases. Cook in bulk and freeze leftovers for future meals.

- Buy seasonal produce: Fresh produce is often cheaper when it's in season. You can also opt for frozen or canned options, which are usually more affordable.

- Skip the packaged keto foods: Keto-compliant snacks and meals tend to be expensive and highly processed. It's more cost-effective to stick to whole foods.

- Buy in bulk: Purchase items like nuts, seeds, and oils in bulk to save money.

- Shop sales and stock up: Take advantage of sales on keto-friendly foods and stock your freezer and pantry.

- Opt for cheaper options: Instead of pricier options like avocado, choose avocado oil, or buy cheaper fruits like berries when they're in season.

By following these tips, you can make the keto diet more affordable and accessible without sacrificing your health or nutrition.

Buy in bulk

Buying in bulk is a great way to save money on keto foods. Here are some tips and suggestions for keto-friendly foods that can be purchased in bulk:

Nuts and Seeds

Nuts and seeds are excellent keto-friendly snacks and can be purchased in bulk to save money. Examples include almonds, macadamia nuts, pecans, walnuts, and brazil nuts. They can be stored in a well-sealed container and will last for months.

Nut Butter

Nut butter, such as peanut butter, almond butter, and cashew butter, can be expensive, but buying in bulk can help you save money. High-quality nut butter can cost up to $20 per container, but purchasing in bulk can get you the same quality at a discounted price.

Canned Fish

Canned fish, such as tuna, salmon, sardines, and mackerel, is a great way to stock up on protein while staying within your budget. Canned fish has a long shelf life and can be purchased in bulk when on sale.

Oils

Avocado oil and extra-virgin olive oil are healthy keto-friendly oils that can be purchased in bulk. They are a cheaper alternative to fresh avocados and can be stored for longer periods.

Baking Ingredients

Baking ingredients like sugar substitutes (stevia, swerve, monk fruit, erythritol), sugar-free chocolate, and keto-friendly flour alternatives (almond flour, coconut flour) are great items to buy in bulk. They have a long shelf life and can be used for keto-friendly baked goods and desserts.

Spices and Herbs

Spices and herbs are essential for adding flavor to your keto meals, and most of them have a very low carb count. Buying them in bulk can save you money, and they will last for years if stored properly in closed containers. Examples include sea salt, ground pepper, oregano, basil, garlic powder, and cinnamon.

Meat

Meat is an important part of the keto diet, but it can be expensive. Buying in bulk from wholesale stores or joining a meat share program can help you save money. Look for cheaper cuts of meat, such as chicken thighs, pork shoulder roast, or ground beef, and freeze them for later use.

Eggs

Eggs are a versatile and affordable source of protein for the keto diet. Buying them in bulk can further reduce the cost per egg. For example, at Costco, you can get 60 cage-free eggs for less than $12.

Other Bulk Items

Other keto-friendly foods that can be purchased in bulk include pork rinds, jerky, protein powder, sweeteners, and keto-friendly snacks like pork puffs, keto cookies, and chocolate bars.

Buy cheaper alternatives

Buy regular cheese, not specialty cheese

Specialty cheeses can be very expensive. A cheaper alternative is to buy regular cheese and grate it yourself.

Make your own coleslaw

Coleslaw is incredibly easy and cheap to make yourself in a food processor.

Cook your own meat

Instead of buying specialty cooked meats from the deli, cook your own meat. Opt for cheaper meat such as roast beef or chicken drumsticks.

Buy cheaper leafy greens

Kale can be expensive. Buy other leafy greens that are just as nutritious but much cheaper.

Buy almond meal instead of almond flour

Almond meal is cheaper and can be used interchangeably in most recipes. You can even make your own ground almonds in a coffee grinder.

Buy avocado oil instead of avocados

Avocados can be expensive when out of season. Avocado oil is a cheaper alternative.

Buy frozen or canned fish instead of fresh

Fresh fish can be expensive. Canned tuna and mackerel are cheap and handy snacks to have in the pantry.

Buy cheaper cuts of meat

Buy cheaper fatty ground meat, fatty pork chops, and chicken with the skin on. These are cheaper alternatives to lean meats.

Buy cheaper store brands

Buy discounted food near its expiry date, misshapen vegetables, food with damaged packaging, and food from your local farmer's market.

Buy in bulk

Buy in bulk from wholesale stores like Costco or Sam's Club. You can get great deals on large quantities of meat, oils, and specialty items like nuts.

Buy in season

Buying in-season vegetables is a great way to save money on the keto diet. Seasonal vegetables are usually less expensive than their out-of-season counterparts. Planning your meals around in-season, non-starchy veggies is a good way to save money.

Some examples of keto-friendly vegetables that are typically inexpensive and available year-round include:

• Lettuce
• Spinach
• Broccoli
• Cauliflower
• Zucchini
• Celery
• Cabbage
• Cucumber
• Eggplant
• Mushrooms
• Bell peppers

You can also buy these vegetables frozen, which are usually cheaper than fresh and have a longer shelf life, reducing food waste.

In addition to vegetables, buying in-season fruits can also be a good way to save money on keto. Berries, in particular, tend to be high in fiber and lower in net carbs than other fruits, making them a good choice for keto. Fresh berries can be expensive, but frozen berries are typically more affordable and can be used in smoothies or thawed and used as toppings.

Buy cheaper cuts of meat

Meat can be one of the most expensive items on your grocery list, but it doesn't have to be. Here are some tips for buying cheaper cuts of meat to help you stick to your keto diet on a budget:

Chicken

Chicken is one of the cheapest meats on the market, and it comes in a lot of different cuts. Here are some options for buying chicken on a budget:

• Buy in bulk: You can purchase different cuts in bulk or buy a whole chicken and piece it out. Buying in bulk often attracts extra discounts, and you'll have a freezer full of ingredients ready to be turned into a meal.
• Opt for chicken quarters: Chicken quarters, which include the leg and thigh, are one of the cheapest cuts of chicken. They are perfect for recipes that call for mixed chicken pieces and can be prepared in a variety of ways. The average price of chicken quarters is about $0.99 per pound.
• Choose bone-in chicken thighs: Chicken thighs are versatile and can be roasted, grilled, pan-fried, or even deep-fried. They are most affordable when bought as bone-in chicken thighs, with an average price of $0.99 per pound.
• Go for drumsticks: Drumsticks are usually quite affordable and easy to find. While you may be slightly more limited in terms of preparation options, there are still plenty of ways to cook them. The average price of chicken legs or drumsticks is about $1.54 per pound.

Beef

Beef is generally more expensive than chicken, but there are some cheaper cuts available. Here are some options for buying beef on a budget:

• Ground beef: Ground beef is one of the cheaper options and is quite versatile. It can be purchased in bulk or in smaller quantities, depending on your needs and budget. Ground beef typically costs around $4.46 per pound.
• Stew meat: Stew meat is sold in chunks and can be used for stews, casseroles, soups, or kabobs. It's an affordable option, costing around $6.87 per pound.
• Round steaks: Round steaks are easier to find and can be prepared in a variety of ways. With a good marinade, you can achieve great results. Round steaks cost around $7 per pound on average.
• Chuck roast: A chuck roast is a versatile cut that can be cooked as a roast or used for other dishes. It costs around $7 per pound on average.
• Short ribs: Short ribs are another affordable option and can sometimes be used as a substitute for steaks. Prices can vary, but they typically average around $7 per pound or as low as $4 per pound.

Pork

Pork is affordable if you know how to buy it. Here are some options for buying pork on a budget:

• Pork shoulder or butt: Buying a pork shoulder or butt is a great way to get a large cut of pork at a reasonable price. It's a good option for buying in bulk, and the average cost is around $2.29 per pound.
• Bone-in pork chops: Bone-in pork chops are cheaper than boneless chops and can be used in a variety of dishes. The average price of bone-in pork chops is about $4.25 per pound.
• Pork ribs: Pork ribs are much cheaper than beef ribs. Spare ribs are the most affordable option, with an average price of $3.50 per pound, while baby back ribs cost around $5.99 per pound.

Remember, when buying cheaper cuts of meat, you may need to invest a little more time in the kitchen. These cuts often require longer cooking times, such as slow cooking or braising, to transform them into tender and flavorful meals.

Opt for eggs

Eggs are a fantastic, affordable option for those on the keto diet. They are versatile, delicious, and can be cooked in a variety of ways to keep your taste buds entertained.

Eggs are a great source of protein, with one large egg containing around 6 grams. They are also high in fat, with 5 grams, and very low in carbohydrates, with less than 1 gram. This makes them ideal for the keto diet, which is all about reducing carbohydrates to a very low level and eating a lot of fats to enter the metabolic state of ketosis, where the body uses fat instead of sugar for energy.

Eggs are also a very affordable source of protein, at around $0.35 each, and can be used in a variety of meals to cut down on food costs. They are a fantastic option for breakfast, lunch, or dinner and can be boiled, fried, scrambled, or made into an omelette or frittata.

When cooking eggs, it is best to use a healthy fat such as olive oil or avocado oil, and you can add some fresh sea salt and ground pepper for taste. A spritz of lime or lemon can also add a touch of acidity.

While eggs are a great option for the keto diet, it is recommended to stick to around 2-3 eggs per day to ensure you are getting a wide range of nutrients from other keto-approved foods as well.

So, if you're considering the keto diet or are already on it, opt for eggs as a cheap, nutritious, and tasty option!

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