You’ve come to the correct place if you want to save money on Keto. This post will explain how to do Keto on a budget in detail.
Is consuming a Keto diet for less than $10 a day possible? Absolutely, with a bit of forethought.
Don’t be concerned. You don’t have to wait outside your favorite steakhouse to see what’s in the garbage. (Mmm, rendered ribeye fat!) That is not advised.
Common sense tactics such as shopping in bulk, checking expenditures, and appreciating leftovers are advocated. You’ll also learn to cook Keto-friendly meals for less than $10 daily. Let’s get this party started.
Is Keto an Expensive Diet?
A Keto diet based on natural foods might be costly whether low-carb or not; whole foods are more expensive than processed meals.
According to the 2021 Broken Plate Report, good foods (fruits, vegetables, seafood, etc.) cost three times as much as less healthy ones, calorie for calorie. A sack of white rice is less expensive than a sack of purple potatoes.
Nonetheless, a clean Keto diet may be reasonably priced. It is determined by how you structure it.
Your credit card will notice if you routinely eat dry-aged ribeye with organic broccoli bathed in $50-a-bottle artisanal olive oil. However, if you defrost a frozen roast and marinate your vegetables in generic California olive oil, your budget should be OK.
Budget Keto Foods
Want to eat Keto for under $10 per day? It is ambitious but not impossible.
Many things will not be allowed, including grass-fed meats, fresh seafood, organic veggies, and your favorite Keto ice cream. If you’re serious about sticking to your Keto diet, keep these meals for rare occasions and borrow them from friends when possible.
The key is to buy low-cost (but nutritious) Keto whole foods. Your basics are oils, inexpensive cuts, and eggs.
The egg is an excellent Ketogenic diet since it is high in fat, moderate in protein, low in carbohydrates, and high in micronutrients such as folate, iron, and choline. While organic eggs are healthier, regular eggs are a suitable (and less expensive) replacement.
Here’s a sampling of our favorite low-cost Keto foods:
- Eggs
- Broccoli (non-organic)
- Chuck roast (or other high-fat beef roasts)
- Chicken (whole bird)
- Organ meats
- Canned tuna
- Olive oil
- Coconut oil
- Butter
- Organic spinach or kale (depending on the deal)
Other strategies to save money on Keto will be covered later. Next, let’s go through some budget-friendly meals.
5 Healthy and Cost-Effective Keto Recipes
These simple-yet-nutritious Keto meals will keep your spending down while satisfying your taste buds.
#1: Keto Chicken Salad
Chicken has a lot of protein, B vitamins, magnesium, zinc, and other minerals. Do you want to keep your muscular mass as you age? Protein should not be overlooked.
This Low Carb Chicken Salad calls for shredded chicken breast, but you can use leftovers from a whole bird instead.
The cost per serving is estimated to be $3.50.
#2: Keto Sausage and Egg Breakfast
Get acclimated to eating eggs on your Keto diet on a budget. Eggs are high in protein, but the yolks are also high in choline, supporting liver function.[1]
This Keto Easy Breakfast Sausage and Egg Meal Prep recipe calls for sausage patties, but any leftover meat will suffice.
$2.40 per serving is the estimated cost.
#3: Keto Beef Taco Soup
You lose much protein, iron, zinc, and choline if you don’t consume beef. And, indeed, ground beef will keep your wallet full.
Use ground beef, chicken, turkey, or whatever is on sale to make this 5-ingredient Keto taco soup. Enjoy.
The cost per serving is estimated to be $3.15.
#4: Low-Carb Chicken and Broccoli
We’ve already discussed chicken, but this Keto chicken dish also includes the following:
Broccoli is a cruciferous vegetable with anti-cancer chemicals such as sulforaphane[2].
Olive oil, a Mediterranean diet staple, has been linked to improved heart health. (According to one study, each additional 10 grams of extra virgin olive oil ingested daily reduced the risk of heart disease by 10%.)[3]
Dig in. You can’t go wrong with this.
$2.75 per serving is the estimated cost.
#5: Keto Vanilla Chia Pudding
Are you ready for dessert? This Keto Chia pudding recipe is simple, healthful, and inexpensive. It’s also a fantastic meal prep breakfast option!
Chia seeds are substantial in antioxidants, fiber, and ALA (plant-based omega-3s). Eat them as the Aztec warriors did for strength and energy.
$1.65 per serving is the estimated cost.
10 Tips to Keep Costs Down on Keto
Saving money on Keto will not happen by chance. You’ll overspend if you don’t have a tight grip on the steering wheel.
However, with careful planning, you may save some shekels. These suggestions will be beneficial.
#1: Eat at home
Don’t eat out when you can eat in. It’s easy to keep Keto and less expensive.
#2: Buy in bulk and freeze
Food (particularly meat) is less expensive in volume. Freeze any leftover meat to keep it fresh.
#3: Cook in batches
Cooking in bulk saves both time and money. Because time equals money, it pays to keep both.
#4: Don’t fear leftovers
Leftover food is your buddy if you don’t have histamine intolerance. A whole chicken, for example, provides enough fat and protein for several days.
#5: Pick and choose organics
Organic food is nearly always superior, but be choosy to save money. Spend more on organic items (spinach, kale, celery, etc.) that are more likely to be pesticide-contaminated in non-organic form.
#6: Buy generic brands
Choose generic over branded brands with high marketing costs. The quality should be comparable for a fraction of the price.
#7: Choose fatty cuts
Fatty cuts, including chuck, rump, and bottom round, are cheaper than filet, strip, and sirloin. You can get three times as much beef for the same price.
#8: Eat eggs and oils
Eggs and oils, eggs and oils. You’ll eat many of these Keto basics to save money. Just make sure you use high-quality cooking oils like olive and coconut. Avoid refined seed oils.
#9: Skip packaged Keto foods
We have nothing against low-carb snack brands—in fact, we adore them—but when the money is tight, the snacks must go.
#10: Track your costs
If you want to eat Keto on a budget, you should make a budget. Create a spreadsheet to track your daily, weekly, and monthly food spending.
Simply keeping track of your expenses can inspire you to save more money. Meanwhile, this ebook will motivate you to stick with Keto and reach your health objectives.
The same concept applies: tracking leads to success. Are you taking advantage of the situation?
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