Keto Diet

How to Keto on a Budget

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You can be on a keto diet and on a budget.

One question we see often is “How do I do the keto diet on a budget?” You might be wondering if it is possible. Well, we are here to tell you it is definitely possible. The keto diet can be tailored to fit any budget. Here are some tips to help you stay on budget while doing the keto diet.

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Meal Planning

     

Meal planning is one of the most important components of a keto diet. Not only does meal planning help you to stay on the keto diet it also helps you to stay on budget. Anytime you go to the grocery store without a list and a plan you will spend more than you want to. So start by making a meal plan for the next week, make a grocery list and stick to it.

     

Not everything you buy has to be a planned meal. Buy a couple of things you can have at the house that is versatile. For example, keep chicken and hamburger meat on hand. This will also help you to not buy food you will end up not using and throwing away. 

     

     

Meal Planning Tips

     

  • Plan what you are going to eat for the next week. Keep it simple. Fewer ingredients mean you have less to buy.
  • Make a grocery list using your meal plan.
  • Onions and garlic can be chopped up then frozen. We always have some in the freezer ready to use.
  • Veggies can be chopped up ahead of time and kept in the refrigerator for convenience.
  •  Pre-cook chicken and beef and freeze for quick meals.

     

Keep it simple

     

The best way to stay on a budget with the keto diet is to just keep it simple. You might be wondering how to do this. Best advice is to just stick to meat and veggies. 

     

You can often find meat on sale. Also, you can buy in bulk and freeze. Meat can be precooked and frozen making for quick meal prep. We buy the big packages of chicken then cook it. Then shred it or cut it up, depending on the type of chicken we bought and freeze it. It is great for making chicken tacos for dinner or chicken salads for lunch.

     

You can usually find seasonal vegetables on sale or buy frozen veggies. Frozen cauliflower can be added to most meals as cauliflower rice or mashed cauliflower. 

     

Though you will often see it recommended to eat grass-fed meat is is not a necessity. Grass-fed meats and steaks are a luxury item to us and a special treat. 

     

     

Stay away from processed foods

     

Making your meals at home will help you to stay in budget. It is best to keep to just simple recipes and ingredients.

     

Though, it might be tempting at times to buy prepackaged foods or snacks labeled “keto”, you are paying for convenience. Keto drinks, snack bars, flour ,and oils are not a necessary item to eat keto or to stay in ketosis.

     

With just a bit of pre-planning, you can package up your own meals for a lot less money and most likely a healthier version. 

     

Going through the drive-through is not very budget friendly. Salads, pre-made, at the grocery or drive through are usually between $8-$12. They are very easy to make at home and a lot less expensive. You can use lettuce or spinach and toss on any of your favorite toppings such as bacon, cheese, or eggs and a meat. This is where your precooked chicken will come in handy. 

     

Best keto diet foods

     

Protein

     

Chicken – This is a must have staple. It is rather inexpensive and very versatile. Buying the whole chicken is most budget-friendly. If you prefer to buy pieces, chicken thighs are the way to go. Their fat to protein ratio makes them very keto friendly. 

     

Canned Tuna or Salmon – You can get canned tuna or salmon for very cheap. It can be added to salads, lettuce wraps, or with some 90-sec bread.

     

Ground beef – Ground beef is one staple we are never without. It is one of the most versatile proteins. We make keto tacos and hamburgers at least once a week. You can also just toss some cooked hamburger meat and cabbage together for a quick cheap meal.  There is so much you can make with hamburger meat and just a few other ingredients.

     

     

Eggs – No keto diet is complete without eggs. Eggs are a great source of protein and are extremely low in carbs. They are great for breakfast, in a salad, or just by themselves.  

     

Vegetables

     

Keto vegetables on a budget

     

Zucchini – This is a vegetable that is great to keep on hand. We love to make zoodles for keto spaghetti, or just saute’ it with a little salt and pepper. We also use it to make pickled zucchini instead of cucumbers. They are so inexpensive and can be used so many different ways.

     

Cauliflower – If you have been on the keto diet for any length of time you have probably read or heard that cauliflower is a good replacement for potatoes. Now, we are not going to claim that is tastes just like potatoes. But, we will say, that you can get it pretty close. You can buy it fresh or frozen and use it as riced cauliflower or mashed cauliflower. Cauliflower mac n cheese is a meal in itself. Fresh or frozen culiflower is extreamly versatile.

     

Fats

     

Butter – As long as the only two ingredients on the butter you buy is cream and salt, you are good. There is no need to buy specialty butter or grass-fed butter.

     

Mayonnaise – Look for mayonnaise that does not have any sugar added. Trader Joe’s has a good one as well as sprouts. If you are not strict keto Duke’s mayonnaise does not have any sugar but it is made with soybean oil. We make our own. It is so easy and just takes a few minutes. 

     

     

Oils – Olive oil, avocado oil, and coconut oil are the three most recommended keto oils. Olive oil is probably going to be your most budget -friendly oil.

     

We hope we have given you some good ideas on staying within your budget while on a keto diet. We would love to hear your tips. Please share them in the comments below.

     

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Disclaimer

     

THE INFORMATION IN THIS POST IS FOR INFORMATIONAL PURPOSES. IT IS BASED ON OUR OWN PERSONAL EXPERIENCES AND OPINIONS. I AM NOT A MEDICAL DOCTOR AND WHAT IS WRITTEN SHOULD NOT BE USED TO DIAGNOSE OR TREAT ANY DISEASE OR ILLNESS. YOU SHOULD CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE OR DIET PROGRAMS.

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2 Comments

  1. Marlene hutchinson March 11, 2019
    • Ketofied Sisters March 12, 2019

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