Doing keto on a budget

Following a ketogenic diet on a budget is possible with careful planning and smart shopping. Here are some tips for doing keto on a budget:

Prioritize Affordable Protein Sources:

Protein is an important component of a ketogenic diet, and there are many affordable options available. Eggs are an inexpensive source of protein and healthy fats. Chicken thighs, ground beef, pork, and canned tuna or salmon are also relatively affordable protein sources. Look for sales, discounts, and bulk options to save money.

Choose Affordable Healthy Fats:

There are several affordable sources of healthy fats that can be incorporated into a ketogenic diet. Avocado, coconut oil, butter, and olive oil are often reasonably priced and can provide essential fats for a keto diet. Nuts and seeds, such as almonds, sunflower seeds, and chia seeds, can also be good options, especially when bought in bulk.

Buy Non-Starchy Vegetables:

Non-starchy vegetables are low in carbohydrates and can be an affordable way to add fiber, vitamins, and minerals to your diet. Examples include leafy greens like spinach and kale, broccoli, cauliflower, zucchini, cabbage, and green beans. Look for sales and discounts on fresh or frozen vegetables, or consider purchasing them from local farmers' markets for potentially lower prices.

Plan Your Meals and Shop Smart:

Planning your meals in advance can help you make a shopping list and stick to a budget. Look for budget-friendly keto recipes online and create a meal plan for the week. Make a shopping list based on the ingredients you need and stick to it when you go grocery shopping. Avoid impulse buying and unnecessary processed foods that can quickly add up in cost.

Buy in Bulk:

Buying items in bulk can often be more cost-effective, especially for staples such as nuts, seeds, coconut oil, and olive oil. Look for bulk sections in grocery stores or specialty food stores, and compare prices to find the best deals. You can also consider joining a local co-op or buying directly from farmers or farmers' markets for potential cost savings.

Cook at Home:

Cooking your own meals at home is generally more affordable than dining out or buying pre-packaged foods. Experiment with simple, homemade keto-friendly recipes that use affordable ingredients. Cooking at home also gives you more control over the quality and quantity of the food you consume.

Utilize Leftovers:

Leftovers can be a great way to save money on your keto diet. Use leftover protein sources, such as chicken or beef, in salads, omelets, or stir-fries the next day. You can also repurpose non-starchy vegetables and incorporate them into other meals throughout the week.

Consider Seasonal and Local Foods:

Seasonal and local foods are often more affordable and can be fresher and more flavorful. Look for farmers' markets or local produce stands in your area for potentially lower prices on fresh, seasonal produce. You can also freeze or preserve seasonal foods to use later when they are not in season.

Don't Waste Food:

Minimize food waste by using up all the ingredients you buy. Freeze leftovers or excess food for later use, and incorporate them into future meals. Use wilted vegetables in soups or stews, and repurpose protein sources for different meals. Being mindful of food waste can help you save money and make the most of your ingredients.

Remember that a ketogenic diet can be tailored to fit around your budget.