Dante Carrillo
The ketogenic diet is a low-carb, high-fat diet that can lead to weight loss and provide health benefits. While some keto foods can be expensive, it is possible to follow the keto diet on a budget. To save money on the keto diet, it is recommended to buy foods in bulk, shop sales, and choose cheaper proteins and fats. Pantry staples like olive oil, nuts, seeds, and spices can be purchased for less if bought in larger quantities. Eating more protein can also help keep you full for longer, reducing the need for snacks. Additionally, frozen fruits and vegetables are more wallet-friendly than fresh produce and take longer to spoil. Examples of affordable keto-friendly foods include eggs, canned fish, cheaper cuts of meat, nuts, seeds, coconut milk, and non-starchy vegetables. Proper meal planning, such as eating leftovers and planning meals before grocery shopping, can also help reduce food waste and save money.
| Characteristics | Values |
|---|---|
| Cost-saving strategies | Buy in bulk, shop sales, choose cheaper proteins and fats, buy whole animals or partial animals, plan meals, cook wilted vegetables, learn storage tips, eat leftovers |
| Pantry staples | Olive oil, nuts, seeds, spices, coconut, avocado oil |
| Affordable foods | Eggs, canned fish, cheaper cuts of meat, chicken, ground beef, cottage cheese, Greek yogurt, frozen fruit, cabbage, green beans, broccoli, zucchini, cauliflower, berries, peanut butter, butter, hot dogs, sausages, jerky, salami, pepperoni, cheaper vegetables, cheaper meats |
| Keto on a budget meal ideas | Breakfast: Bacon and eggs, omelette with spinach and cheese, cottage cheese with frozen berries, hard-boiled eggs with cucumber and hemp hearts; Lunch: Chicken soup, meatballs, chicken with sautéed green beans and almonds, cucumber slices with eggs and dressing; Dinner: Pork chops with green beans and almonds, chicken casserole with feta cheese and olives, stuffed peppers with ground turkey and cheese, keto pesto |
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What You'll Learn
Buy in bulk
Buying in bulk is a great way to save money on a keto diet. Many keto-friendly foods can be purchased in large quantities, which helps to cut down on expenses. Here are some tips for buying in bulk:
- Pantry staples such as olive oil, nuts, seeds, shredded coconut, and spices are often cheaper when bought in larger quantities. Just be sure to store them correctly in a cool, dry place to prevent them from going rancid.
- Cooking oils, including avocado oil, can be purchased online or at discount stores in bulk. Avocado oil is a cheaper alternative to fresh avocados and provides a source of monounsaturated fats.
- Look for bulk containers of nuts, seeds, and shredded coconut at most stores. These foods are high in healthy fats and can be added to various keto dishes.
- Meat can be bought in bulk, especially if you buy a whole or partial animal. This is more economical than buying individual cuts and allows you to benefit from different nutrient profiles and organ meats, which are ideal for keto dieters.
- Frozen vegetables and fruits are more wallet-friendly than fresh produce and have a longer shelf life. Look for frozen alternatives to keto-friendly vegetables like broccoli, Brussels sprouts, cauliflower rice, and green beans.
- Eggs are a cheap source of protein and fat, and can often be found in bulk at stores like Walmart. They are versatile and can be used in a variety of keto dishes.
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Shop sales
Shopping sales is a great way to save money on keto. Meat is often expensive, but you can save by buying cheaper cuts of meat, or even buying a whole or partial animal, when on sale. You can also save money by buying frozen meat and fish, and stocking up when they are on sale.
Eggs are a cheap source of protein and fat, and can be bought in bulk when on sale. You can also save money by buying frozen vegetables, which are often cheaper than fresh, and stocking up on fresh vegetables when they are in season. For example, cabbage, green beans, broccoli and zucchini are all inexpensive when in season, and can be frozen for later use.
Nuts and seeds can be expensive, but can be bought in bulk when on sale, and stored for later use. Similarly, oils, such as avocado oil, can be purchased in large quantities online or at discount stores.
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Cheap proteins
When it comes to cheap proteins for a keto diet, eggs are a great option. They are versatile, quick to cook, and inexpensive. You can boil them, make an omelette, or even use powdered egg whites. Canned fish is another affordable protein source, and you can also opt for cheaper cuts of meat and bulk buy nuts and seeds.
If you're looking for a convenient way to boost your protein intake, protein powders can be a good option. There are many keto-friendly protein powders available, such as whey, soy, pea, and rice protein isolates, as well as vegan options like pumpkin seed powder and plant-based protein powders. These can be blended into smoothies with almond milk, cocoa powder, and peanut butter for a tasty, filling meal.
Meat and seafood are also good sources of protein for a keto diet. Chicken thighs, for example, have the same amount of protein as chicken breasts but with lots of flavour. Shrimp is another quick and low-calorie option with a nice amount of protein. Deli turkey is a convenient lunchtime option but should be consumed in moderation due to its high processing.
Lastly, dairy products like Greek yogurt and milk are excellent sources of protein, calcium, and vitamin D. Just be mindful of added sugars and opt for plain varieties.
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Frozen vegetables
When following a keto diet, it is important to choose frozen vegetables with low net carbs. Some good options include broccoli, zucchini, eggplant, yellow squash, radishes, cabbage, cauliflower, and bell peppers. These vegetables are versatile and can be cooked in a variety of ways, such as roasting, steaming, or stir-frying.
Frozen vegetable medleys are also available at stores like Target, Kroger, and Walmart, offering a variety of keto-friendly vegetables in one pack. These medleys typically include a mix of vegetables such as carrots, beans, and cauliflower, providing a convenient and affordable way to add vegetables to your keto meals.
While frozen vegetables are a great budget-friendly option, it is worth noting that fresh, seasonal produce can also be affordable and nutritious. Vegetables like cabbage, green beans, broccoli, and zucchini are often inexpensive when in season and can be great additions to your keto meals.
In conclusion, frozen vegetables are a cheap and convenient way to include healthy, low-carb options in your keto diet. With a variety of options available, you can easily incorporate them into your meals and stay within your budget.
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Canned fish
When choosing canned fish, opt for fish that is canned in water or olive oil, such as sardines, and avoid those packed in soybean oil, as soybean oil is often derived from genetically modified crops and contains pro-inflammatory omega-6 fatty acids. Sardines are an excellent keto-friendly ingredient, packed with healthy fats, protein, and other essential nutrients, including magnesium, zinc, vitamin D, and calcium. They can be used in salads, combined with avocado and olives, or finely chopped and mixed with lemon juice, cream cheese, salt, and pepper to make a tasty keto spread.
Other fish that are suitable for the keto diet include mackerel, anchovies, salmon, and herring. These fish are also packed with omega-3s and are low in mercury. Salmon is also available as jerky, which has a shelf life of one to two years and can be found in most grocery stores. Just be sure to choose jerky that is low in sugar to avoid kicking yourself out of ketosis.
By including canned fish in your keto diet, you can not only save money but also ensure you are getting a good source of nutrition.
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Frequently asked questions
Some keto-friendly foods that are relatively inexpensive include eggs, chicken, ground beef, canned fish, cheaper cuts of meat, nuts, seeds, coconut milk, and non-starchy vegetables.
Buying foods in bulk can help you save money. Additionally, you can look for sales and stock up on items that are on sale or in season, such as frozen vegetables. Proper meal planning, cooking wilted or softened vegetables, and planning meals before grocery shopping can also help reduce costs.
Yes, there are several keto meals that can be made for \$5 or less. Some examples include bacon and eggs, meatballs made with ground beef, garlic, and parmesan cheese, and chicken or beef soup with vegetables.
