Keto on a budget is achievable without sacrificing flavor or nutrition. This guide gives practical, wallet-friendly tips, a budget grocery list, and an easy 7-day low-carb meal plan so you can stay in ketosis while cutting costs.
The very low carb, high fat ketogenic diet is becoming increasingly popular, mainly as a weight loss technique.
Following a keto diet entails lowering your carbohydrate intake to less than 50 grams daily and boosting your fat intake. As a result, the diet is heavy in animal products, fats, and low-carb items such as avocado and coconut. (1)
These goods can be pricey, especially for those on a tight shopping budget. Still, there are methods to follow a keto diet on a budget. Read on for cheap keto staples, meal-prep hacks, and snack ideas that keep both macros and the grocery bill in check.
Tips for following a keto diet on a budget
Most meals on a keto diet include low carb proteins like meat or eggs, oils, non-starchy vegetables, and high fat items like avocados, coconut, or nuts.
When money is limited, here are some suggestions for storing up these keto meal components:
- Buy in bulk. Purchasing groceries in bulk can help you save money. Nuts, seeds, and shredded coconut may be purchased in bulk at most supermarkets, while cooking oils can be bought online or at a bargain store.
- Look for good deals and stock up. If you have space in your freezer, stock up on meats, veggies, and even avocados (the flesh may be frozen). You may also save money by purchasing nonperishable items such as nuts, seeds, and oils, and storing them in your cupboard.
- Purchase seasonal vegetables. Seasonal vegetables, as well as those grown locally, are less expensive than out-of-season vegetables. Plan your meals around the availability of some non-starchy vegetables.
- Choose frozen over fresh. Frozen fruits and vegetables, such as keto-friendly berries, cauliflower, and broccoli, are less expensive than new alternatives. Furthermore, they last longer, so you won't waste money on food that spoils if not consumed promptly.
- Begin a food planning and preparation regimen. Making a meal plan before going to the shop will help you avoid unnecessary purchases. Furthermore, cooking a few meals or items ahead of time, such as boiled eggs and shredded chicken, can help you keep to your plan throughout the week and avoid costly take-out orders.
- Choose less expensive proteins. Eggs are a low-cost, keto-friendly item used in various dishes to reduce food expenses. You may also save money by purchasing cooked entire birds, utilizing or freezing all parts, and purchasing less expensive cuts of meat such as pig, beef sirloin, minced chuck, and chicken thighs.
- Avoid packaged keto-friendly meals. Keto ice cream and snack items may sound appealing, but their prices may quickly increase. Instead of storing up on these meals, prioritize whole foods and save the more amicable selections for a special occasion.
Keto grocery list on a budget
The following grocery list contains keto-friendly items that are inexpensive.
- Meats/proteins: eggs, canned tuna, entire chickens, chicken thighs, pork chops, frozen ground meats, frozen fresh meats, cottage cheese, plain full-fat Greek yogurt
- Healthy fats: shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butter in bulk; avocado and olive oils on sale (save the flesh for later); frozen coconut cubes and canned coconut milk; cheeses, butter, and ghee on sale
- Non-starchy vegetables (in-season, on sale, or frozen): Zucchini, broccoli, cauliflower, asparagus, celery, green beans, spaghetti squash, cabbage, Brussels sprouts, cucumber, lettuce, spinach, arugula, eggplant, mushrooms, and bell peppers are all examples of vegetables.
- Low carb fruits (in-season, on sale, or frozen): Strawberries, blackberries, plums, clementines, cherries, blueberries, and kiwi
Aside from adhering to these items, shopping at Trader Joe's, Aldi, Costco, or cheap grocery stores will help you locate the best deals.
Sample meal plan for keto on a budget
Here's a 7-day meal plan full of low-cost keto recipes. This menu's non-starchy vegetables, meats, nuts, or seeds can be replaced with whatever is on sale or in season.
Remember that the optimal quantity of net carbohydrates consumed on keto depends on the individual. These meals may or may not meet your exact requirements.
Day 1
- Breakfast: 3 egg and cheese omelet with spinach, with frozen berries on the side
- Chicken soup with shredded chicken, stock, celery, garlic, herbs, and plain Greek yogurt for lunch
- Pork chops with sautéed green beans and almonds for dinner
Day 2
- Cottage cheese with frozen strawberries and nuts for breakfast
- Lunch: mashed hard-boiled eggs on cucumber slices with hemp hearts and full-fat salad dressing
- Dinner consists of lettuce cups stuffed with ground turkey, a frozen non-starchy vegetable combination, and plain Greek yogurt.
Day 3
- Smoothie with frozen raspberries, nut butter, spinach, and coconut milk for breakfast
- Tuna salad packed with red bell peppers for lunch
- Cauliflower "rice" for dinner (bought on sale or made in the food processor), Frozen broccoli, shredded chicken, sesame seeds, garlic, and ginger stir-fried
Day 4
- Fried eggs with sautéed spinach cooked in butter or oil for breakfast
- Lunch consists of turkey roll-ups topped with plain Greek yogurt, chopped peppers, and cucumbers.
- Dinner: a bunless burger on a bed of greens covered with cheese, served with roasted Brussels sprouts on the side.
Day 5
- Full-fat Greek yogurt with almonds for breakfast
- Salad with hard-boiled eggs, cheese, sliced peppers, mushrooms, and lemon olive oil dressing for lunch
- Dinner: ground chuck meatballs with avocado oil and Parmesan served on spaghetti squash
Day 6
- Breakfast omelet with bell peppers and mushrooms, and shredded cheese
- Salad with canned tuna, cucumbers, radishes, sunflower seeds, and olive oil dressing for lunch
- Chicken thighs with coconut cauliflower soup for dinner
Day 7
- Breakfast: canned coconut milk, nut and seed porridge
- Lunch: egg salad with celery sticks, cooked with simple Greek yogurt
- Pork tenderloin, eggplant, and zucchini cooked in butter and topped with cheese for dinner
Keto snack options
Most keto meals are complete enough that you may not feel the desire to snack. If you get hungry in between meals, try one of these low-cost keto snacks:
- sliced veggies with nut butter
- full-fat Greek yogurt with frozen berries
- a handful of nuts or seeds
- 1–2 hard-boiled eggs
- string cheese
- celery sticks with cottage cheese or pimento cheese
- 70% or more unsweetened dark chocolate (or Stevia-sweetened chocolate)
- homemade kale chips roasted with healthy oils
The bottom line
While certain popular keto foods might be pricey, it is undoubtedly feasible to follow a keto diet without breaking.
You may stay within your budget by buying in bulk, browsing bargains, and selecting cheaper proteins and fats.
If you need inspiration for economic keto meal ideas, look to this article and meal plan.
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