The ketogenic (keto) diet is a low-carb, high-fat diet known for its ability to help with weight loss, improve mental focus, and increase energy. But some people worry that eating keto is expensive. The good news is that you can eat keto on a budget with a few smart strategies. In this article, weâll show you how to enjoy the benefits of keto without breaking the bank.
What is the Keto Diet?
Before diving into the cost-saving tips, letâs briefly recap what the keto diet is. On a keto diet, you aim to get around 70-80% of your daily calories from fats, 10-20% from proteins, and less than 10% from carbohydrates. This forces your body to enter a state called ketosis, where it burns fat for energy instead of carbs.
Common keto foods include:
Healthy fats: Avocado, olive oil, butter, and coconut oil
Proteins: Eggs, chicken, beef, pork, and fish
Low-carb vegetables: Leafy greens, broccoli, and zucchini
Now, letâs explore how you can follow this diet without overspending.
1. Plan Your Meals Ahead of Time
One of the best ways to save money on any diet, including keto, is to plan your meals. When you plan ahead, you avoid impulse purchases, reduce food waste, and make the most of affordable ingredients.
How to plan your keto meals on a budget:
Write a weekly menu: List what youâll eat for breakfast, lunch, dinner, and snacks.
Make a shopping list: Stick to your list to avoid unnecessary purchases.
Cook in bulk: Prepare larger portions of food that can last for multiple meals. This saves both time and money.
2. Focus on Budget-Friendly Proteins
Some people think you need expensive cuts of meat or wild-caught seafood to succeed on keto, but thatâs not true. You can get your protein from budget-friendly sources.
Affordable protein options for keto:
Eggs: One of the most affordable and versatile proteins, eggs are perfect for keto. Use them for breakfast, lunch, or dinner.
Chicken thighs: Chicken thighs are cheaper than chicken breasts and higher in fat, making them ideal for keto.
Ground beef: Buy fatty ground beef (70-80% lean), which is often more affordable than lean cuts.
Canned tuna or salmon: These are convenient, shelf-stable options that fit perfectly into a keto budget.
3. Buy in Bulk
Buying in bulk is a great way to save money on keto-friendly staples like meat, cheese, and oils. Look for sales at your local grocery store or warehouse club and stock up.
Foods to buy in bulk:
Meat: Look for sales on larger quantities of beef, pork, and chicken. Freeze what you wonât use right away.
Nuts and seeds: Almonds, walnuts, and chia seeds are great for snacks and baking. Buy in bulk to get the best deals.
Cheese: Hard cheeses like cheddar and Parmesan last a long time in the fridge, so donât hesitate to buy them in larger amounts.
4. Choose Low-Cost Vegetables
Not all vegetables are keto-friendly, but many low-carb options are affordable and nutritious. Focus on vegetables that give you the most nutritional value for your money.
Affordable keto-friendly vegetables:
Cabbage: Cheap, versatile, and low in carbs, cabbage can be used in salads, stir-fries, or soups.
Zucchini: Great for making zucchini noodles (zoodles) or as a side dish.
Cauliflower: A keto staple, cauliflower can be used as a rice substitute or mashed like potatoes.
Frozen vegetables: Frozen veggies like spinach, broccoli, and green beans are often cheaper than fresh and just as nutritious.
5. Use Affordable Fats
Fats are a big part of the keto diet, but you donât need expensive options like avocado oil or fancy nut butters. There are plenty of affordable fat sources that will keep you in ketosis without costing a fortune.
Budget-friendly fats for keto:
Butter: A cheap and versatile fat, butter can be used in cooking, baking, or just added to meals for extra fat.
Coconut oil: Great for cooking and baking, coconut oil is often more affordable than other oils.
Olive oil: A healthy fat that can be used for salad dressings, cooking, or drizzling over veggies.
Pork rinds: These are a crunchy, low-cost snack thatâs high in fat and perfect for keto.
6. Make Your Own Snacks
Pre-packaged keto snacks can be expensive, but you can save a lot of money by making your own snacks at home. This also allows you to control the ingredients and avoid hidden carbs.
Easy DIY keto snacks:
Deviled eggs: Simple, delicious, and cheap.
Fat bombs: These high-fat treats can be made with coconut oil, butter, and your favorite flavorings like cocoa or vanilla.
Cheese crisps: Bake slices of cheese until crispy for a low-carb snack thatâs much cheaper than store-bought versions.
Homemade jerky: Buy meat in bulk and make your own jerky using a dehydrator or oven.
7. Avoid Expensive Keto Products
Thereâs no shortage of specialty keto products on the market, from low-carb bread to keto-friendly chocolates. While these products may be convenient, they are often overpriced. Instead, stick to whole, unprocessed foods that are naturally keto-friendly.
Skip these pricey items:
Keto cookies and bars
Keto-specific bread or pasta
Pre-made keto meals
By avoiding these products, youâll save money and eat healthier.
See Also: How to Do Keto on MyFitnessPal
8. Shop Smart
Smart shopping can make all the difference when youâre on a budget. Keep an eye out for sales, discounts, and other money-saving opportunities.
Shopping tips for keto on a budget:
Use coupons: Many stores offer digital or paper coupons that can save you money on meat, cheese, and other keto essentials.
Shop local: Farmersâ markets and local grocers may have better deals on fresh produce and meat.
Check clearance sections: Many stores have clearance sections for food close to its expiration date, which can be perfect for cooking in bulk.
9. Stick to Simple Meals
Keto meals donât have to be complicated or gourmet. Sticking to simple, hearty meals will help you save time and money.
Examples of simple keto meals:
Eggs and bacon: A classic keto breakfast thatâs cheap and filling.
Baked chicken thighs with roasted vegetables: Easy to prepare and budget-friendly.
Ground beef stir-fry with cabbage: A low-cost, one-pan meal thatâs full of flavor.
Final Thoughts
Eating keto doesnât have to be expensive. With some planning, smart shopping, and focusing on affordable ingredients, you can enjoy the benefits of keto without overspending. Stick to whole foods, buy in bulk, and keep your meals simple to make keto both budget-friendly and delicious.
