Keto Food Budgeting: How To Eat Cheap And Cheerful

The ketogenic diet is a high-fat, very low-carb plan that can be challenging and expensive to follow. However, with careful planning and smart shopping, it is possible to stick to a reasonable food budget while on a keto diet. Here are some tips to help you eat keto on a budget:

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

- Look for sales: Stock up on keto-friendly foods like meat, vegetables, and avocados when they are on sale and freeze them for later use.

- Choose seasonal and frozen vegetables: Opt for seasonal and locally grown vegetables, which tend to be cheaper than out-of-season produce. Frozen vegetables are also usually more affordable than fresh ones.

- Go for cheaper proteins: Eggs, canned fish, 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 expensive and highly processed. It's better to stick to whole foods.

- Plan and prep meals: Creating a meal plan and prepping meals in advance can help reduce unnecessary purchases and the temptation to order takeout.

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

- Opt for frozen berries: Fresh berries can be expensive, but frozen berries tend to be cheaper and are a great way to add fruit to your keto diet.

Buy in bulk

Buying in bulk is a great way to save money on the keto diet. Here are some tips and strategies for bulk buying:

• Look for sales and stock up: Keep an eye out for sales and discounts on keto-friendly foods, especially at wholesale clubs like Costco or Sam's Club. Buy in bulk when you find a good deal on meat, seafood, cheese, nuts, seeds, oils, and other keto essentials. For example, buying a whole chicken is usually cheaper per pound than buying individual chicken breasts.
• Buy and cook in bulk: Plan your meals ahead of time and cook in large batches. This will save you time and money, as cooking at home is generally cheaper than eating out or buying pre-cooked meals. You can also freeze leftovers for future meals.
• Be flexible with your meals: Instead of having a set grocery list, be open to buying whatever is on sale that day. For example, if steaks are on sale, switch up your menu and have steak for dinner instead of chicken.
• Focus on budget-friendly keto foods: Some of the most cost-effective keto-friendly foods include eggs, ground beef, and butter. These foods are high in fat, nutrient-dense, and inexpensive.
• Meal prepping: Meal prepping allows you to buy in bulk, cook at home, and focus on cost-effective foods. It involves preparing and cooking meals in advance so that you have ready-to-eat meals throughout the week. This saves time, reduces the temptation to eat out, and helps you stick to your keto diet.
• Substitutions: Be open to substituting certain foods in your keto diet. For example, if avocados are expensive, consider using avocado oil or another healthy oil instead. If fresh berries are costly, opt for frozen berries, which tend to be cheaper and last longer.

Plan meals in advance

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

Create a Meal Plan

Creating a meal plan will help you stick to your keto diet and budget. Plan your meals for the week ahead, taking into account the ingredients you already have and what is on sale. This will reduce the number of unnecessary purchases and help you make the most of discounted items.

Keep Meals Simple

Simple meals with fewer ingredients are usually cheaper. Opt for meals that use versatile, budget-friendly ingredients such as eggs, chicken thighs, ground meat, and frozen vegetables. For example, a keto cheese omelet is a cheap and easy meal that uses just a few ingredients.

Cook in Bulk

Cooking in bulk will save you time and money. Prepare large batches of keto-friendly meals that you can freeze and eat throughout the week. This way, you won't be tempted to order takeout, and you'll also reduce food waste.

Be Flexible

When creating your meal plan and shopping list, be flexible and adapt to what is on sale. For example, if steaks are on offer, switch up your menu and take advantage of the discounted price. This will help you save money and add variety to your diet.

Meal Prep

Meal prepping is a great way to save money and time. Set aside a few hours each week to prepare and cook your meals in advance. This will help you stick to your keto diet, reduce the temptation of eating out, and make it easier to grab a quick, healthy meal when you're short on time.

Buy in Bulk

Buying non-perishable items in bulk is a great way to save money. Look for deals on keto essentials such as nuts, seeds, oils, and cheese, and stock up when you find a good price. Just make sure you have enough storage space and that you're able to consume the items before their expiration date.

By following these tips and planning your meals in advance, you can make keto work for your budget.

Cook at home

Cooking at home is a great way to save money on a keto diet. Here are some tips to help you cook keto meals at home while sticking to a budget:

Plan Your Meals

Creating a meal plan will help you save money by reducing unnecessary purchases at the grocery store. Plan your meals around what's on sale or in season, and try to incorporate leftovers into your plan to reduce food waste. You can also save money by preparing simple meals that don't require a lot of expensive or fancy ingredients.

Buy in Bulk

Purchasing foods in bulk can help you save money in the long run. Look for deals on meat, vegetables, nuts, seeds, oils, and other keto-friendly foods, and stock up when you find a good price. Buying in bulk is especially useful if you have a large freezer where you can store your purchases.

Cook in Bulk

Cooking in bulk is another way to save money and time in the kitchen. Prepare large batches of keto-friendly meals and freeze individual portions for quick and easy meals throughout the week. This way, you're less likely to order takeout or eat out, which can be more expensive.

Choose Cheaper Proteins

Eggs are an affordable and versatile source of protein for the keto diet. Canned fish, such as tuna, and cheaper cuts of meat like chicken thighs, ground beef, and pork shoulder are also budget-friendly options. You can also save money by buying a whole chicken and using all parts, including the carcass for broth.

Opt for Frozen Produce

Fresh produce can be expensive, especially if it's out of season. Opt for frozen fruits and vegetables, which are often more affordable and last longer, reducing the risk of food waste. Frozen produce is just as nutritious as fresh and can be easily incorporated into keto meals.

Make Your Own Condiments and Dressings

Store-bought condiments and salad dressings can be expensive and may contain unnecessary additives. Making your own keto-friendly versions at home can save you money and help you control the ingredients used.

Avoid Processed Keto Foods

Keto-compliant packaged foods like bars, shakes, and snacks can be tempting, but they tend to be highly processed and expensive. Instead, focus on whole foods and make your own keto-friendly snacks and meals at home.

By following these tips and planning ahead, you can successfully cook keto meals at home while sticking to a budget.

Buy cheaper cuts of meat

Meat can be one of the pricier items on your grocery list, especially if you're on a keto diet. However, there are ways to save money on meat without sacrificing taste or quality. Here are some tips for buying cheaper cuts of meat while sticking to a keto diet:

Bone-in Chicken Thighs:

Chicken thighs are usually more affordable than chicken breasts because they require less work for the butcher. You can often find bone-in chicken thighs for as little as $1.43 per pound. They have more flavour than chicken breasts and are less likely to dry out.

Ground Beef:

Ground beef is a budget-friendly option, especially if you opt for higher fat content. The fat adds flavour and makes the meat more affordable than leaner options. You can usually find ground beef for under $5 per pound, and it's versatile and easy to cook.

Whole Chicken or Turkey:

Instead of buying pre-cut chicken breasts, consider purchasing a whole chicken or turkey. This is because the butcher has to put in more work to break down the whole bird and package the individual parts. A whole chicken or turkey can cost as little as $1.46 to $1.54 per pound, while pre-cut chicken breasts can be almost double the price. Roasting your own bird gives you a wider selection of cuts to use for meals, and you get to keep the delicious crispy skin.

Bone-in Pork Chops:

Pork chops are another affordable option, even when the butcher has to do some work to package them. You can find bone-in pork chops for as little as $3.35 per pound, while boneless options may be more expensive.

Top Round Steak (London Broil):

A top round steak, often labelled as London Broil, is a large cut of meat sold as-is, making it cheaper than more processed options. It can be a bit tough, so it's best cooked low and slow in a marinade or a slow cooker.

Buy in Bulk:

Consider buying meat in bulk from wholesale stores or directly from meat suppliers. Buying in bulk can save you money, and you can always freeze what you don't use right away.

Stock Up During Sales:

Keep an eye on your grocery store's sales flyer and stock up on meat when it's on sale. Holidays are also a great time to find deals on items like hams and turkeys.

Choose Cheaper Proteins:

Eggs are an incredibly affordable source of protein and can be used in a variety of meals. Canned fish, such as tuna, is another budget-friendly option that fits well within a keto diet.

By following these tips, you can save money on meat while still enjoying delicious and nutritious meals that fit within a keto diet.

Shop at cheaper stores

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

Some stores that offer good deals on keto-friendly foods include Trader Joe’s, Aldi, Costco, Dollar General, Family Dollar, Sam’s Club, and BJ’s Wholesale. These stores often have cheaper prices on bulk items, meat, and produce.

For example, you can find good deals on nuts, seeds, and oils at discount stores or online. Buying in bulk can help you save money, especially on items like nuts, seeds, shredded coconut, and cooking oils.

Additionally, shopping at wholesale clubs or buying in bulk online can be a great way to save money on keto essentials like almond flour, coconut flour, coconut oil, olive oil, almonds, and other nuts.

By shopping at cheaper stores and taking advantage of bulk deals, you can make your keto diet more affordable and accessible.

Frequently asked questions