The ketogenic diet has gained significant popularity as a weight-loss tool. It involves drastically reducing carbohydrate intake (typically to fewer than 50 grams per day) and increasing fat consumption. This metabolic shift forces the body to burn fat for energy, a state known as ketosis. While the keto diet can be effective, it often relies on foods like meats, high-fat dairy, avocados, and nuts, which can strain a limited grocery budget. However, it is possible to maintain a nutritious and varied keto diet without overspending. This article provides strategies, shopping lists, and meal ideas for individuals seeking to eat keto on a budget.
Keto Diet Basics and Benefits
The keto diet's primary goal is to induce ketosis. By severely restricting carbs, the body switches from using glucose (derived from carbohydrates) to using ketones (produced from fat breakdown) as its primary fuel source. A typical keto food list includes meats, fish, cheese, nuts, seeds, butter, oils, and low-carb vegetables.
Beyond weight loss, the keto diet may offer other health benefits. Studies suggest it can improve blood sugar control in individuals with type 2 diabetes. Research is also exploring its potential as a therapeutic diet for cancer patients.
Strategies for Affordable Keto
Several strategies can help reduce the cost of following a keto diet:
- Plan meals and prep ahead: Planning meals before shopping prevents unnecessary purchases. Preparing meals or components like boiled eggs and shredded chicken in advance promotes adherence to the plan and reduces the temptation to order expensive takeout.
- Buy in bulk: Purchasing nuts, seeds, shredded coconut, and cooking oils in bulk can significantly lower expenses.
- Shop sales and stock up: Take advantage of sales to stock up on meats, vegetables, and avocados (freeze the flesh). Nonperishable items like nuts, seeds, and oils can also be purchased at discounted prices and stored.
- Choose seasonal vegetables: Locally grown and in-season vegetables are generally cheaper than out-of-season options. Base your meal plans around these affordable, non-starchy veggies.
- Opt for frozen: Frozen fruits and vegetables like berries, cauliflower, and broccoli are often more affordable than fresh produce and have a longer shelf life, reducing waste.
- Choose cheaper proteins: Eggs are an incredibly affordable and versatile keto-friendly protein source. Consider buying whole chickens, utilizing all parts, and opting for cheaper meat cuts like pork, beef sirloin, ground chuck, and chicken thighs.
- Skip packaged keto foods: Keto ice creams and snack foods can be expensive. Focus on whole foods and save these items for occasional treats.
Keto-Friendly Foods on a Budget
Here's a breakdown of affordable food options for a keto diet:
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Proteins
- Eggs: A versatile and cost-effective protein source.
- Canned tuna: A convenient and budget-friendly option.
- Whole chickens: Roasting a whole chicken provides multiple meals.
- Chicken thighs: A cheaper alternative to chicken breasts.
- Pork chops: An affordable and flavorful meat option.
- Frozen ground meats: A cost-effective way to stock up on protein.
- Discounted fresh meats (for freezing): Purchase meats nearing their expiration date at a discount and freeze them for later use.
- Cottage cheese: A high-protein dairy option (consume in moderation due to carb content).
- Plain full-fat Greek yogurt: A versatile source of protein and fat (consume in moderation due to carb content).
Healthy Fats
- Bulk shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butters: Stock up on these items in bulk for cost savings.
- Avocado and olive oils: Essential for cooking and adding healthy fats.
- Avocados on sale (freeze the flesh): Take advantage of sales and freeze ripe avocados for later use.
- Frozen coconut cubes and canned coconut milk: Useful for smoothies and recipes.
- Cheeses, butter, and ghee on sale: Purchase these items when they are discounted.
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
Sample $50 Keto Grocery List
Here's an example of a versatile $50 grocery list to get you started:
Protein:
- 2.25 lbs of Chicken Breast: $5.83
- 1 lb 80/20 Ground Beef: $3.79
- 1.5 Dozen Eggs: $2.20
Produce:
- 20 oz Fresh Spinach: $9.98
- 2 Bags of Frozen Cauliflower Florets: $2.58
- 2 Bags of Frozen Broccoli Florets: $2.98
- 10 oz Celery Hearts: $1.99
- 2 Avocados: $2.58
Fats:
- 16 oz Butter: $2.99
- Primal Kitchen Ranch Dressing (or other Keto Friendly Dressing): $4.89
Dairy:
- 8 oz Cream Cheese: $1.99
- 8 oz Cheddar Cheese: $2.50
- 16 oz Heavy Cream
This list provides enough food for 7 breakfasts, lunches, and dinners, as well as snacks, and can be adjusted to fit individual macro needs.
Meal/Snack Options:
- 9 (4oz) Servings of Chicken
- 4 (4oz) Servings of Ground beef
- 5 (4oz) Spinach Salads
- 7 Iced Teas with Heavy Cream
- 8 Snacks
7-Day Affordable Keto Meal Plan
Here's a sample 7-day meal plan featuring affordable keto meals. Remember to adjust portion sizes and swap ingredients based on your individual needs and what's on sale or in season.
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" 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
Budget-Friendly Keto Snack Options
- 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
Additional Tips for Saving Money on Keto
- Shop at discount stores: Consider shopping at Trader Joe’s, Aldi, Costco, or other discount grocery stores for the best prices.
- Maximize versatile ingredients: Focus on ingredients that can be used in multiple meals.
- Utilize freezer-friendly items: Frozen shrimp and pre-cut veggies save time and reduce waste.
- Cook once, eat multiple times: Batch cooking saves time and money.
- Avoid processed foods: Making your own keto snacks, dips, and dressings from scratch is cheaper and healthier.
- Stick to your grocery list: Avoid impulse purchases by shopping with a clear list.
- Embrace affordable meat cuts and seafood: Ground beef, ground chicken, pork chops, chicken thighs, pork loin, tilapia, and sardines are all budget-friendly protein sources.
- Consider unconventional protein sources: Organ meats (like liver) are highly nutritious and often inexpensive.
- Don't overspend on "organic": While organic options may be preferable, they are not essential for weight loss or improving health on keto.
Keto-Friendly Alcohol Choices
While not essential, some alcoholic beverages can be enjoyed in moderation on a keto diet:
- Dry wines: Pinot noir, Cabernet Sauvignon, merlot (reds); sauvignon blanc, chardonnay, champagne, pinot grigio (whites). The dryer the wine, the lower the carb count.
- Hard liquor: Vodka, gin, tequila, and rum contain few carbohydrates and no added sugar. Mix with sugar-free mixers like seltzer or tonic water.
Remember to adhere to recommended dietary guidelines for alcohol consumption (one drink a day for women, two for men).
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Foods to Limit or Avoid on Keto
- High-carb fruits: Bananas, apples, oranges, etc.
- Legumes: Beans, lentils, peas, etc.
- Grains: Wheat, rice, corn, oatmeal, etc. (Consider keto-friendly oatmeal alternatives.)
- Starchy vegetables: Potatoes, sweet potatoes, etc.
- Sugary drinks: Sodas, juice, sweetened teas, sports drinks, etc.
- Processed foods with added sugars: Candies, pastries, sweetened yogurt, etc.
- Vegetable oils: Opt for plant-based oils like olive oil, avocado oil, and coconut oil.
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