How to Eat Keto on a Budget: A Keto Diet Plan

By Pakiza Sultana

Updated on

Keto Diet

Are you finding it a tad challenging to keep up with your ketogenic diet due to its effect on your finances? Believe me, you’re not alone in this boat. After some experimentation and adjustments, I realized that embracing keto doesn’t necessarily mean draining your bank account.

This article is packed with practical tips, budget-friendly meal plans, and savvy shopping strategies to help you maintain a keto lifestyle without causing a dent in your budget. Ready to dig into how you can savor delicious keto meals without creating financial stress? Let’s roll!

Key Takeaways

  • Embracing a keto diet doesn’t have to drain your bank account. There are practical tips and strategies to eat keto on a budget.
  • Skip fancy packaged keto foods and focus on affordable cuts of meat, non-starchy veggies, and budget-friendly eggs.
  • Shop at bargain grocery stores like Trader Joe’s or Aldi, buy frozen berries instead of fresh ones, join a meat share for savings, and use high-fat, low-cost oils in your cooking.
  • Meal planning and buying nuts in bulk can also help you stick to your budget while enjoying delicious keto meals.

Understanding the Keto Diet

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The Keto diet is all about eating a lot of fat and very few carbs. This way, your body will start to burn fat instead of carbs for energy. That state is called ketosis. It can often lead to quick weight loss.

But you should know that this diet also has risks along with its benefits.

You need to consume more calories from protein and fats while cutting down on carbs during the Keto diet. The idea here is not just about losing weight but making our bodies healthier by changing what we feed it with.

Don’t forget though, doing the keto right matters a lot! You do not want any health issues because you ate wrong or too much! Even when money’s tight, there are ways out there that let you follow this high-fat, low-carb diet plan without breaking the bank.

Tips for Following a Keto Diet on a Budget

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To eat keto on a budget, skip fancy, packaged keto foods and instead focus on affordable cuts of meat and non-starchy veggies. Shop at bargain grocery stores, buy frozen berries, join a meat share for savings, and opt for budget-friendly eggs.

Meal planning and using high-fat, low-cost oils can also help you stick to your budget while following a keto diet. Don’t forget to buy bulk nuts for an inexpensive snack option.

Skip fancy, packaged keto foods

I have found that packaged keto foods can be pricey. Keto ice creams and snack foods can cost a lot of money. So, I buy less of them now. Instead, I focus on eating real food to get healthy fats and proteins.

This also helps me save money.

Cooking my own low-carb meals is how I keep up with my keto diet now. Also, it’s more fun! It is best to choose fresh items over pre-packaged ones for better health and savings. It is easy to eat a good diet at a lower cost this way.

Add non-starchy veggies to your plate

Non-starchy veggies give me the good stuff my body needs without a lot of carbs or costs. Leafy greens like spinach are a top pick for me! They’re packed with fiber and other key nutrients.

Plus, they don’t cost much at all. Vegetables that aren’t starchy have fewer carbs, so they fit into my keto diet nicely. Veggies such as peppers, broccoli, and cucumbers also make it to the list.

I try to stick to ones with less than 8 grams of net carbs per cup to keep it keto-friendly!

Choose affordable cuts of meat

When following a keto diet on a budget, it’s important to choose affordable cuts of meat. Ground beef, chicken thighs, and pork loin are great options that won’t break the bank. These cuts offer good protein content while being cost-effective.

Cheaper cuts like chuck roast, rump, and bottom round can provide three times more meat for the same price as pricier cuts like filet or sirloin. So when planning your meals, opt for these affordable options to save money while still getting the necessary nutrients for your keto journey.

Shop at bargain grocery stores

When following a keto diet on a budget, it’s important to shop at bargain grocery stores. These stores often offer affordable options for keto-friendly foods, making it easier to stick to your budget while still enjoying healthy meals.

Discount supermarkets like Trader Joe’s, Aldi, and Costco are great places to find inexpensive cuts of meat, cost-effective produce, and other low-cost keto ingredients. You can also consider shopping online for cheap keto food products.

By choosing these more economical options, you can save money without compromising on the quality of your meals.

Buy frozen berries

Frozen berries are a great option for those following a keto diet on a budget. They are more affordable than fresh berries and still provide the same nutritional value. Frozen berries are convenient because they don’t spoil quickly, so you can have them on hand whenever you need them.

Plus, they are usually flash-frozen, which helps to preserve their nutrients and flavor. So if you’re looking for an economic and cost-effective way to include fruit in your keto diet, buying frozen berries is a smart choice.

Join a meat share

Joining a meat share can be a great way to eat keto on a budget. When you join a meat share, you can get deals on beef and other meats that are perfect for your keto diet. It’s an affordable option that allows you to save money while still enjoying high-quality meats.

By joining a meat share, you can make sure you have the protein-rich foods you need to support your weight loss or overall health goals without breaking the bank. So why not give it a try and see how it can help you stay on track with your keto lifestyle?.

Opt for budget-friendly eggs

Eggs are a cost-effective and keto-friendly option when you’re on a budget. They provide an inexpensive source of protein that can be used in various meals to help you save money while following the keto diet.

Eggs are especially great for breakfast, as they offer a low-carb and affordable way to start your day. You can find eggs at most grocery stores for less than $2 per dozen, making them a practical choice for those looking to reduce body fat or improve their overall health without breaking the bank.

Get comfortable with meal planning

Meal planning is a crucial part of following a keto diet on a budget. It helps me stay organized and ensures that I have all the ingredients I need for my meals without overspending.

By taking the time to plan out my meals for the week, I can choose affordable ingredients and avoid wasting food. It also allows me to make larger batches of meals and freeze them for later, which saves both time and money.

Planning ahead makes it easier to stick to my budget while still enjoying delicious and nutritious keto-friendly meals.

Focus on high-fat, low-cost oils

When following a keto diet on a budget, it’s important to focus on high-fat, low-cost oils. These oils are a great source of healthy fats and can be used in various cooking methods.

Avocado oil is often recommended for keto recipes, but it can be expensive. Instead, consider using more affordable options like olive oil or coconut oil. These oils provide the necessary fat content for your meals without breaking the bank.

Plus, they offer additional health benefits such as reducing inflammation and improving heart health. So, when shopping for oils on a budget, remember to choose high-fat options that won’t weigh heavy on your wallet.

Buy keto-friendly nuts in bulk

When following a keto diet on a budget, buying keto-friendly nuts in bulk is a great money-saving tip. Nuts are high in healthy fats and make for a satisfying snack. Some good options include Brazil nuts, macadamia nuts, and pecans.

However, it’s important to avoid overeating any type of nut, as they are calorie-dense and could hinder weight loss progress. Almonds and walnuts are also keto-friendly choices that can be bought in bulk.

By purchasing these nuts in larger quantities, you can save money while staying on track with your keto diet goals.

Sample Budget-Friendly Keto Meal Plan

Here is a sample budget-friendly keto meal plan to help you stick to your diet without breaking the bank.

Day 1

For breakfast on Day 1 of our budget-friendly keto meal plan, I recommend trying the Best Keto Breakfast Meat Egg Cups. They are delicious and easy to make, plus they fit perfectly into a keto diet.

For lunch, you can have a Low Carb Canned Salmon Plate, which is packed with healthy fats and protein. And for dinner, why not enjoy a warm bowl of Keto Cabbage and Beef Soup? It’s hearty and satisfying without breaking the bank.

These meals will keep you on track with your keto goals while being mindful of your budget!

Day 2

On Day 2 of our budget-friendly keto meal plan, we have some delicious and affordable options for you. For breakfast, you can enjoy a cheesy spinach omelette made with budget-friendly eggs and topped with shredded cheese.

It’s a satisfying and low-cost way to start your day on the keto diet.

For lunch, try our economical chicken Caesar salad. Use affordable cuts of chicken like thighs or drumsticks, which are just as tasty but more wallet-friendly than breast meat. Toss it with romaine lettuce, grated Parmesan cheese, and homemade Caesar dressing made from high-fat, low-cost oils like olive oil or avocado oil.

Dinner is a thrifty choice – baked salmon with roasted vegetables. Buy frozen wild-caught salmon filets to save money while still getting those healthy omega-3 fatty acids. Add non-starchy veggies like broccoli and cauliflower that won’t break the bank but will provide essential nutrients.

Day 3

On Day 3 of our budget-friendly keto meal plan, I have a delicious breakfast option for you: Best Keto Breakfast Meat Egg Cups. These cups are packed with protein and flavor, making them the perfect way to start your day.

For lunch, we have a Low Carb Canned Salmon Plate that is both satisfying and low in carbs. And for dinner, try the Keto Cabbage and Beef Soup – it’s hearty, filling, and won’t break the bank.

With these meals, you can stick to your keto diet while keeping costs down. Enjoy!

Day 4

On Day 4 of our budget-friendly keto meal plan, we have a delicious and satisfying dinner option: Keto Cabbage and Beef Soup. This hearty soup is packed with flavor and nutrients while still being wallet-friendly.

It’s made with affordable ingredients like ground beef, cabbage, onions, garlic, and beef broth. You can easily make a big batch of this soup to enjoy throughout the week or freeze for later.

It’s a low-cost and economical choice that will keep you on track with your keto diet goals without breaking the bank.

Day 5

On Day 5 of the sample budget-friendly keto meal plan, I have a delicious and easy-to-make breakfast option for you: a keto omelet. To make this filling dish, you’ll need ingredients like eggs, cheese, and spinach.

It’s a great way to start your day with protein and healthy fats while sticking to your budget. For lunch, I suggest a tasty keto-friendly salad packed with mixed greens, avocado, and grilled chicken – it’s both satisfying and nutritious.

And for dinner, how about trying out a flavorful beef stir-fry? This meal includes affordable ingredients like bell peppers and broccoli that are perfect for your keto diet. Don’t forget to keep some almonds and cheese handy as snacks throughout the day – they’re quick options that fit within your budget while still being keto-friendly!

Day 6

On Day 6 of the budget-friendly keto meal plan, we have some delicious and affordable options lined up for you. For breakfast, enjoy our Best Keto Breakfast Meat Egg Cups. They’re packed with protein and flavor to keep you satisfied all morning.

For lunch, try our Low Carb Canned Salmon Plate. It’s a nutritious and inexpensive option that will keep you on track with your keto goals. And for dinner, warm up with our Keto Cabbage and Beef Soup.

It’s hearty, comforting, and won’t break the bank. With these meals, you can stick to your budget while still enjoying tasty keto-friendly food.

Remember to choose lower-cost cuts of meat and shop at bargain grocery stores to save money without compromising on quality or taste. Buying frozen berries in bulk is also a smart way to save on fruits while staying within your budget.

Day 7

For Day 7 of our budget-friendly keto meal plan, we have a delicious and nutritious option for dinner: Keto Cabbage and Beef Soup. This flavorful soup is low in carbs and high in protein, making it perfect for those looking to reduce body fat or improve their overall health.

The ingredients are affordable and easy to find, making it an economical choice for your wallet as well. With this meal plan, you can enjoy the benefits of keto diet without breaking the bank.

Snack Options for Keto on a Budget

I prefer finding budget-friendly snack options that fit into my keto diet. Here are some ideas:

  • Low – carb vegetables like cucumbers, bell peppers, and celery sticks make for great keto snacks.
  • I enjoy snacking on hard – boiled eggs or canned tuna, which are both affordable sources of protein.
  • Nuts and seeds, like almonds or sunflower seeds, can be bought in bulk to save money.
  • Instead of expensive keto – friendly bars or snacks, I opt for homemade snacks like cheese crisps or kale chips.
  • If I’m craving something sweet, I reach for a handful of frozen berries. They’re budget – friendly and low in carbs.

Conclusion

Eating keto on a budget is completely doable. By skipping fancy packaged foods and focusing on affordable options like non-starchy veggies, low-cost cuts of meat, and bargain grocery stores, you can stick to your budget while following the ketogenic diet.

Don’t forget to plan your meals ahead of time, opt for high-fat and low-cost cooking oils, buy keto-friendly nuts in bulk, and join a meat share to save even more money. With these tips, eating keto doesn’t have to break the bank!

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