The ketogenic or “keto” diet has exploded in popularity due to its effectiveness for weight loss and health benefits. However, many assume that following a low-carb, high-fat diet must be expensive given the emphasis on meat, cheese, nuts and other pricey foods.
In reality, with smart grocery choices and meal planning, keto can readily fit into most budgets. This article will provide tips on prioritizing cost-effective proteins, buying in bulk, making staples from scratch, meal prepping, and more to save money while achieving keto success.
And while on a budget, exploring diverse and flavorful dishes like a spicy Cajun-inspired dish can keep your keto journey exciting.
Prioritize Affordable Protein Sources
When starting keto, resist the urge to rely solely on steak, chicken breasts and shrimp. Opt instead for cheaper cuts of meat like chicken thighs, pork shoulder, chuck roast, ground beef or turkey.
Eggs are also extremely affordable at just $1-2 per dozen and offer 6-7 grams of protein each. Canned fish like tuna, sardines, and salmon provide budget-friendly protein as well, often running under $2 per serving.
Go Vegetarian Sometimes
There’s no need to center every keto meal around meat. Highlight affordable plant-based protein sources like beans, lentils, edamame, tofu and nuts. Beans can be found for under $1 per can and boast around 15 grams protein per cup. When produce is in season, build meals around inexpensive veggies to give your grocery budget a break.
Buy in Bulk
Shop at warehouse clubs like Costco or Sam’s Club to buy meat, eggs, cheese, nuts and other keto staples at the lowest possible rates. For example, at Costco you can get a dozen organic eggs for $4, versus $5-6 at regular grocers. There are also many keto foods at Costco that are much more affordable than regular supermarkets.
When buying large quantities of perishables like meat and cheese, take the time to portion them out into single servings and pack them to be frozen. This prevents food waste since you can defrost only what you need for upcoming meals vs having a huge package expire before using. Buying bulk and freezing keto staples saves tremendously compared to purchasing tiny packages with higher unit costs. Just be sure to label the portions clearly.
Make Your Own Staples
Many convenience foods marketed as “keto-friendly” in stores and online are extremely overpriced. Save substantially by making staples like mayo, salad dressing, nut butters, non-dairy milks, coconut yogurt, cauliflower pizza crust, bread, tortillas, and baked goods from scratch. A homemade keto pizza crust may cost you $2 versus $8 for a pre-made one.
Use affordable coconut and almond flours to replicate higher-carb baked goods like cakes, muffins, brownies for just dollars per recipe batch. Don’t waste money on store-bought keto fat bombs, ice cream, granola and smoothies. All can be easily whipped up at home with simple ingredients at a fraction of the cost.
Meal Plan Methodically
Carefully plan out weekly keto menus ahead of time based around what’s on sale at the grocery store and currently in season. Prepare economical meals like casseroles, soups, chilis, and stir-fries in big batches on the weekends for easy reheating throughout the busy work week. Resist overpriced pre-made keto snacks, protein bars, shakes and packaged desserts which can cost $5 or more per serving.
Whenever possible, make your own grab-and-go items for just a couple dollars per recipe batch. Meticulous meal prepping is key for saving substantially on groceries and avoiding pricey on-the-go keto convenience foods.
Stay Accountable on a Budget
Use a budget-focused meal planning app like Mealime that creates a weekly grocery list with prices for each recipe to stay within your spending limits. Weigh and accurately track all foods daily to avoid over-purchasing ingredients or making impulse buys that derail your budget keto efforts.
Join Facebook groups, Reddit forums, and other online keto communities to get free meal ideas, motivation, and budget-saving tips from fellow members. Sharing your struggles will help you stay accountable.
Cheap Vegetable Side Dishes
Having go-to veggie sides ready to pair with keto proteins helps avoid pricey takeout on busy nights. Many simple dishes can be whipped up for just a couple dollars total to feed the whole family. Quick microwaved steam-in-bag green beans need just a toss in melted butter, garlic, and parmesan cheese. Roast fresh broccoli florets drizzled with olive oil and spices in a hot oven until crispy.
For a cool side, dice kohlrabi into chunks and mix with mayo, sriracha sauce, salt, and pepper for a mock potato salad. Cauliflower rice, sauteed zucchini, roasted radishes, and creamed spinach make excellent budget vegetable sides as well.
Conclusion
Eating keto while sticking to a budget is absolutely achievable with smart planning. Prioritize proteins, purchase bulk items at low prices, prepare homemade substitutes for costly store-bought items, and meal prep. With diligence and savvy choices, keto success doesn’t have to break the bank.