The ketogenic diet, characterized by its very low carbohydrate and high-fat composition, has gained immense popularity as an effective method for weight loss and a potential treatment for mental health issues like depression. While the diet primarily consists of animal products, fats, and low-carb foods such as avocados and coconut, adhering to a keto diet can be challenging for individuals with limited financial resources. However, with careful planning and strategic shopping, it is possible to follow a keto diet without breaking the bank.
Tips for Eating Keto on a Budget
To successfully implement an affordable keto diet plan, consider the following tips:
- Buy in Bulk: Purchasing foods in bulk can significantly reduce expenses. Items like nuts, seeds, and shredded coconut are often available in bulk containers at most stores, while cooking oils can be purchased online or at discount stores in large quantities.
- Look for Sales and Stock Up: Take advantage of sales and stock up on meats, vegetables, and even avocados (freeze the flesh) when they’re on sale. Nonperishable goods like nuts, seeds, and oils can also be purchased at discounted prices and stored in your pantry.
- Buy Vegetables That Are in Season: Seasonal and locally grown vegetables are typically less expensive than out-of-season veggies. Plan your meals around the availability of certain non-starchy vegetables in season.
- Go for Frozen Over Fresh: Frozen fruits and vegetables, such as keto-friendly berries, cauliflower, and broccoli, are generally more affordable than their fresh counterparts. Additionally, they have a longer shelf life, reducing the risk of spoilage and food waste.
- Start a Meal Plan and Prep Routine: Planning your meals before heading to the store helps avoid unnecessary purchases. Prepping meals or foods like boiled eggs and shredded chicken in advance ensures adherence to your plan throughout the week, preventing costly takeout orders.
- Opt for Cheaper Proteins: Eggs are an incredibly affordable, keto-friendly food that can be incorporated into various meals to reduce food costs. Consider purchasing cooked whole chickens and utilizing or freezing all parts, as well as opting for cheaper cuts of meat like pork, beef sirloin, ground chuck, and chicken thighs.
- Skip Packaged Keto-Friendly Foods: While tempting, keto ice creams and snack foods can be expensive. Prioritize whole foods and reserve fancier options as occasional treats.
Budget-Friendly Keto Grocery List
The following grocery list includes keto-friendly foods that are affordable and accessible:
- Meats/Proteins: eggs, canned tuna, whole chickens, chicken thighs, pork chops, frozen ground meats, discounted fresh meats to store in the freezer, cottage cheese, plain full-fat Greek yogurt
- Healthy Fats: bulk amounts of shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butters; avocado and olive oils; avocados on sale (freeze 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, bell peppers
- Low Carb Fruits (in-season, on sale, or frozen): raspberries, strawberries, blackberries, plums, clementines, cherries, blueberries, kiwi
Shopping at Trader Joe’s, Aldi, Costco, or discount grocery stores can further enhance affordability.
7-Day Affordable Keto Meal Plan
Here’s a sample 7-day meal plan featuring affordable keto meals. Feel free to substitute the non-starchy vegetables, meats, and nuts or seeds with items that are on sale or in season. Remember that individual net carb requirements on keto may vary.
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Day 1
- Breakfast: 3 egg and cheese omelet with spinach, side of frozen berries
- Lunch: chicken soup with shredded chicken, broth, celery, garlic, herbs, and topped with plain Greek yogurt
- Dinner: pork chops with sautéed green beans and almonds
Day 2
- Breakfast: cottage cheese with frozen strawberries and seeds
- Lunch: hard-boiled eggs mashed on cucumber slices, topped with hemp hearts and full fat salad dressing
- Dinner: lettuce cups with ground turkey, frozen non-starchy vegetable mix, and plain Greek yogurt
Day 3
- Breakfast: smoothie with frozen raspberries, nut butter, spinach, and coconut milk
- Lunch: tuna salad stuffed in red bell peppers
- Dinner: cauliflower “rice” (bought on sale or made in the food processor) stir fry with frozen broccoli, shredded chicken, sesame seeds, garlic, and ginger
Day 4
- Breakfast: fried eggs with sautéed spinach cooked in butter or oil
- Lunch: turkey roll-ups with plain Greek yogurt, sliced peppers, and cucumbers
- Dinner: bunless burger on a bed of greens topped with cheese, side of roasted Brussels sprouts
Day 5
- Breakfast: full-fat Greek yogurt with nuts
- Lunch: salad with hard-boiled eggs, cheese, sliced peppers, mushrooms, and lemon olive oil dressing
- Dinner: ground chuck meatballs served over spaghetti squash, tossed in avocado oil and Parmesan
Day 6
- Breakfast: bell pepper and mushroom omelet with shredded cheese
- Lunch: arugula salad with canned tuna, cucumbers, radishes, sunflower seeds, and olive oil dressing
- Dinner: chicken thighs with coconut cauliflower soup
Day 7
- Breakfast: nut and seed porridge made with canned coconut milk
- Lunch: egg salad made with plain Greek yogurt on celery sticks
- Dinner: pork tenderloin, eggplant, and zucchini cooked in butter and topped with cheese
Keto Snack Options
While keto meals are generally filling, budget-friendly snack options can help curb hunger between meals:
- 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
Saving Money While Eating Keto: Key Strategies
Prioritize Advance Meal Planning:
- Reduces impulse purchases of unnecessary foods.
- Encourages utilization of existing keto-friendly ingredients, preventing waste.
- Essential for identifying which recipes to cook for the week.
Embrace Bulk Buying:
- Shop at wholesale stores like Costco, Walmart, and Sam’s Club.
- Selectively buy in bulk based on planned meals to avoid overspending.
Master Batch Cooking:
- Cook large quantities of food in advance for convenient low-carb meals.
- Research recipes with shared ingredients to maximize batch cooking efficiency.
Choose Affordable Protein Sources:
Read also: Keto Calorie Counting: A Detailed Guide
- Include ground beef, ground chicken, pork chops, chicken thighs, pork loin, tilapia, and sardines.
- Utilize eggs (chicken or quail) for breakfast, snacks, salads, and baked keto recipes.
Skip Premium Labels When Possible:
- Avoid unnecessary expenses on organic, grass-fed, or free-range products if budget is a concern.
- Regular options can still support weight loss and health improvement on keto.
Seek Out Discounted Meats:
- Look for meats nearing their expiry dates ("best if used by" label) for significant discounts.
- Cook discounted meats close to their "best if used by" date to maximize flavor.
Consider Organ Meats:
- Incorporate organ meats like liver for their high nutrient content.
Select Budget-Friendly Vegetables and Fruits:
- Opt for low-carb vegetables like broccoli, brussels sprouts, cauliflower rice, and green beans.
- Choose frozen fruits like blueberries and strawberries for affordability and convenience.
Minimize Processed Foods:
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- Reduce consumption of processed foods to save money and control ingredients.
- Prepare keto snacks, dips, and dressings from scratch.
Create a Clear Shopping List:
- Avoid impulse purchases by sticking to a predetermined shopping list.
- Ensure the list includes a variety of foods to meet nutritional needs.
Sample Keto Meal Plan Emphasizing Budget-Friendly Options
This meal plan is a framework and can be adjusted based on personal preferences and available ingredients.
Recurring Meals:
- Cobb Salad: A versatile option with perfect keto macros and essential micronutrients.
- Simple Stir-Fries: Utilize prepped chicken or ground beef with broccoli/cauliflower mix and butter.
Stir-Fry Instructions:
- Chicken Stir-Fry:
- Heat a pan over medium heat.
- Add broccoli/cauliflower mixture and butter.
- Cook until vegetables are soft, but still slightly firm.
- Ground Beef Stir-Fry:
- Heat a pan over medium heat.
- Add ground beef and cook for 5 minutes.
- Add broccoli/cauliflower and butter. Cook for about 10 more minutes.
Shopping List Strategies and Substitutions
- Meat Substitutions:
- If whole chicken is not the cheapest option, substitute with thighs or legs (with skin on for fat content).
- Replace sausage with ground beef if it's more affordable.
- Vegetable Substitutions:
- If avocados are too expensive, consider premade guacamole (check ingredients).
- Substitute broccoli and cauliflower with mushrooms or zucchini if preferred.
- Fat Substitutions:
- Replace butter with coconut oil if available and affordable in bulk.
- Use olive oil or coconut oil and vinegar instead of premade salad dressing.
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