When compared to a traditional western diet that is filled with pasta, Keto is very expensive. When there are no diet restrictions you can eat much cheaper, but we are not here to do that. Now I want to show you how I think about keeping it keto on a budget.
For you I broke it down into 5 simple steps that will reduce your cost of eating on keto drastically.
Step 1. Determine Your Weekly Food Budget
On a budget mean it can go as little as $1 a day. You can stay keto on $1 per day. In your food you are not going to see any variety but some people do it successfully. Your staple food will be eggs. Here you will find strategies that will minimize the cost of staying keto. First, determine your weekly food budget. Everything that you can and can’t have it will drive.
Step 2. Keto Shopping List On a Budget
It is good if you have determined your weekly food budget.
Here is list of the cheapest foods that you can buy on keto.
Cheap Keto Vegetables
You should avoid already prepped vegetables when it comes to shopping for ketogenic vegetables because they are 2 times more expensive than buying raw unprepped veggies.
- Cauliflower Heads
- Cabbage Heads
- Green Beans
- Celery Stalks
You also need to check out a frozen section for frozen spinach and other veggies from the list above.
Other good thing about all of these vegetables is that they are all very nutrient dense that will help you to get all the necessary micronutrients .
These are more in-depth guide to ketogenic vegetables.
Keto Meat On A Budget
All of the fatty cuts of meat are less expensive than low-fat cuts is the best part about staying ketogenic.
Often I buy meat in bulk and freeze it if necessary, especially if there is a sale.
My favorite cheap meat options:
- Pork chops
- Pork shoulder
- Boston butt
- Whole chicken
- Whole Turkey ( not during holidays)
- 70/30 ground beef
- Pepperoni Slices
- Bacon in bulk
- Lard for cooking
- Rotisserie Chicken
Cheap Keto Dairy And Eggs
I don’t buy a lot of dairy products and only thing from this list I would spend extra money on is organic or grass fed butter.
- Eggs (large cartons)
- Cream Cheese
- Organic Butter
- Large Blocks of cheese
- Heavy Whipping Cream
Keto Drinks On A Budget
You should enjoy the best drink you can have for free. You should stay hydrated and drink at least 64 oz of water daily.
You can buy Mio that is inexpensive if you don’t like water, if you think about a number of drinks you can make with it.
When it comes to other sodas they are pretty pricey.
Cheap Keto Oil
You can buy 1 gallon of coconut oil for dirt cheap on Amazon, 18 cents per ounce. Until you shop by buckets it all seems pretty expensive.
Try to cook with lard that I listed in meats.
If you buy Virgin Olive Oil in bulk it comes to 30 cents per ounce.
Keto Canned Food On A Budget
There are situations when I don’t want to cook but I want to stay on a budget.
List of canned foods that I buy to stay ketogenic.
- Light Chunk Tuna In Oil
- Canned Anchovies
- Coconut Cream
- Canned Salmon
- Corn Beef
Keto Spices And Salad Dressings On A Budget
One of the biggest rip-offs is buying spices at the grocery store. Wonderful place to buy spices is either in bulk online or going to one of the local markets where they sell them by weight.
According the amount of spices I use, I will be saving at least $100 per year buying in bulk or by weight.
List spices that I buy at 40 cents per ounce, on average:
Low/no carb food list seasoning
- Salt (0g)
- Dill (0.8g)
- Basil (0g)
- Chives (0g)
- Cinnamon (0.7g)
- Oregano (0.4g)
- Rosemary (0g)
- Black Pepper (0.9g)
- Chili Powder (0.4g)
- Curry Powder (0.5g)
- Mustard (0.1g)
- Most Hot Sauces (0.2g)
- Thyme (0.1g)
- Almost no carb dressings per
- Soy Sauce (0.5g)
- Mayonnaise (0.1 g)
- Caesar Dressing (0.46g)
- Ranch Dressing (0.9g)
- Vinegar (0.05g)
Step 3. Adjust Keto Recipes For Store Deals
People often pick out their recipes before they go to the store.
Based on your weekly meal plan you have a list of groceries to buy.
You need to start thinking of recipes based on store deals when you are on a budget.
You can stick with keto grocery list on a budget.
What will happen if you see steaks on sale for $2 or a store is having a BOGO type deal?
In that case I will buy all the steaks they have and adjust my meal plan and recipes accordingly.
This means you might spend a little more time at the store, but you will be saving that mula.
Step 4. Buy in Bulk
One of the smartest things you can do if you want to save money is buying in bulk.
You can save up to 60% on groceries when buying in bulk.
I often stick with foods that I am sure I will eat. Avoid foods in bulk that you’ve never tried before.
Other great benefit that I noticed when buying in bulk is that I started to go to the grocery store less and saves me time and money on gas.
List of my favorite keto bulk foods:
- Olive oil
- Coconut oil
Step 5. Cook and Meal Prep
In cases when I didn’t plan my meals for the week, I would have multiple slip-ups and go spend a lot of money at the cafes during lunch.
The number one way for me to stay on track with the ketogenic diet and not spend too much money on eating out is meal planning and prepping for the week.
Meal planning takes some work, and when there is a system in place you don’t have to think twice about what to eat next.
No more no more snacking, and no more tedious, last minute decisions on what to eat, time-consuming daily cooking.
I have delicious recipes in which I enjoy within my reach at all times. And I started saving a bunch of money each month because I cut down on eating out.