The rising cost of groceries makes following a ketogenic diet seem intimidating and expensive for many people.
Keto staples like grass-fed meats, wild fish, nuts, avocados and coconut oil carry heftier price tags. However, with some strategic planning and smart substitutions, you can adhere to keto without breaking the bank.
This article outlines budget-friendly tips to save money when grocery shopping, meal prepping, dining out, and incorporating intermittent fasting. You don’t need to sacrifice your health or keto adherence to accommodate your finances.
Use these tricks to cut costs and still achieve your fat loss goals on a ketogenic eating plan.
Meal Plan Around Sales
Check grocery store fliers and plan meals around the best keto-friendly deals. Stock up on marked down staples like chicken, beef, pork, salmon, eggs, cheese blocks, heavy cream and non-starchy veggies.
Purchase in bulk and freeze extras. Let sales dictate your weekly menu rather than cravings. This strategy slashes food spending significantly.
Buy Store Brands
Opt for no-name store brand butter, oils, cream, bacon, condiments, spices, teas and more. Quality is often comparable to name brands at a fraction of the price.
Store brands of almond milk, coconut milk, nut butters, olive oil, avocados, frozen veggies, yogurt and hard cheeses can all fit into a keto diet nicely.
Purchase Frozen Produce
Fill your cart with bags of frozen spinach, broccoli, cauliflower, green beans and other low-carb veggies. Produce is flash frozen at peak ripeness so nutrition matches fresh. Frozen veggies keep far longer than fresh, preventing waste.
Avoid brands with added sugars or sauces. Weigh your savings versus nutritional value when choosing conventional versus organic.
Shop Farmers Markets
Browse local farmers markets and farms that sell meat and produce direct to consumers. Grass-fed beef, free-range poultry and eggs, in-season fruits and vegetables are often cheaper when purchased directly from small vendors versus grocery stores.
Building relationships with vendors can yield deals, discounts and payment plans.
Cook in Bulk, Freeze
Dedicate a weekend afternoon to preparing multiple keto meals like meatballs, chili, soups, casseroles, stews and more that freeze and reheat nicely.
Portion into individual containers. This saves tons of time weeknights and prevents grabbing takeout when busy. Bulk cooking and freezing slashes meal costs.
Make Your Own Snacks and Baked Goods
Whip up batches of keto granola, energy bites, jerky, crackers, muffins, waffles, bread, tortillas and more.
Homemade snacks and baked goods are exponentially cheaper than store-bought low-carb versions.
You control all the quality ingredients. Make snacks in advance for grab-and-go options.
Drink More Water
Hydration on keto is vital, and water is free! Carry a reusable bottle and drink water when hungry between meals.
Add lemon, lime, cucumber, mint or berries to enhance the flavor if desired. Limit costly beverages like coconut water, nut milks, energy drinks and alcohol which strain the budget.
Practice Intermittent Fasting
Fasting is free! Limiting eating to an 8-hour window or condensing meals down to once or twice a day slashes food costs without requiring calorie counting or portion control.
This allows more latitude with food choices when you do eat while still facilitating fat loss and ketosis via meal timing.
Conclusion
It is possible to adhere to a ketogenic diet realistically while on a tight budget. Meal planning around sales, purchasing store brands, buying frozen produce and in bulk, cooking large batches to freeze, making snacks and baked goods at home, drinking more water and intermittent fasting all help cut costs significantly without sacrificing your keto goals.
Invest time on weekends to establish the framework for successful and economical keto meal preparation throughout your busy week.
Get creative with inexpensive ingredients rather than seeking out fancy substitutions.
With commitment to these budget-friendly steps, you can thrive on keto without going broke. Saving money ultimately frees up more funds to splurge on high-quality ingredients when possible while still supporting your health and wellbeing long-term.