Eating on the keto diet on a budget

How to Eat Keto on a Budget

Are you trying to follow a keto diet but struggling to afford it? Or are you considering giving it a try, but aren’t sure if it’s too expensive for your food budget? Don’t let money worries get in your way of succeeding with the ketogenic diet! You can eat keto on a budget and achieve your health goals without busting the bank. Whether you’re trying keto to lose weight, have more energy, or just improve your overall wellness, it’s an affordable diet when you make the right choices.

What is the Keto diet?

The keto diet (ketogenic) focuses on eating low carb and high-fat foods. The purpose is to reduce your carb intake, thereby lowering your sugar level, and replacing it with fat. Your body shifts from focusing on metabolizing carbohydrates to fats.

The health benefits of a keto diet include weight loss without going hungry and having more energy throughout the day. You’ll crave less sugar and can avoid that late afternoon crash that often comes when you start to feel sluggish.

Salmon keto dinner

How to Eat Keto on a Budget

Let’s face it- carbs are cheap and easy to consume. When you’re hungry and in a hurry or just plain lazy, it’s so easy to grab a carb-heavy snack. Switching up your eating habits to stick with a diet that focuses more on meat and fresh veggies can sound a lot harder than it actually is.

You can quit those sugary and cheap carb-heavy snacks without hurting your wallet. Here are some easy tips and tricks to help you do keto on a budget without spending more on food:

Plan Meals Ahead

There’s no better time to get serious about meal planning than when following a new diet and a healthier lifestyle. Look for recipes and dish ideas on Pinterest to find inspiration for delicious meals that you’d actually want to make and eat. When you plan ahead, you’ll have a much better chance of success with a new diet, in terms of actually sticking with it for the long term.

It’s when you don’t know what to cook and you’re starving that you’ll get into trouble. That’s when you rifle through the fridge or cabinets in desperation and end up eating whatever’s available. Or worse, you head out to the store and blow your grocery budget on impulsive purchases.

That will quickly ruin your chances of success with the keto diet. Don’t let it happen to you! Stick to your health goals by being smart and proactive. Plan your meals ahead of time to save money and stick with a strict grocery budget.

Feeling unsure about your meal planning skills? Here’s a great resource with tips & tricks to help you get started with meal planning.

Embrace Eggs

Eggs are an important part of the keto diet. They’re rich in protein and can be added to salads and enjoyed on their own as a simple and tasty snack. Keep hard-boiled eggs in the fridge so that you can grab them anytime you need a quick bite. Eggs can supplement your protein intake and are so much cheaper than meat!

Eat eggs on keto diet

Shop Smart

An easy way to spend way too much on groceries is by shopping without a plan. If you’re doing the keto diet, you definitely want to start meal planning each week so that you can be sure you’re eating the right things.

Sit down before the start of a new week and plan out the dishes you’ll prepare. Go through the weekly grocery store circulars to see which ingredients are on sale. If you see a great deal, stock up on those items. You may even want to look for coupons and discounts that you can bring with you when you shop. Coupons can save you a few extra bucks on your shopping trip, but don’t spend too much time searching for them. Just shop for what’s on sale and plan meals around those ingredients.

Related: 8 Simple Ways to Save on Groceries

Buy in Bulk & Stock Up

Buy the basic ingredients of most keto meals in bulk. By stocking up, you’ll be sure to have what you need on hand to prepare a dish, avoiding another trip to the supermarket. Another benefit of buying in bulk is paying a lower price per ounce or pound. Here are some of the keto diet ingredients to buy in bulk and stock up in your pantry and freezer:

  • nuts
  • seeds
  • coconut oil
  • olive oil
  • avocado oil
  • red meat
  • ground beef
  • frozen fish

When doing keto on a budget, you may find it easier to stick with the same few meals. When you find a dish that you enjoy, stock up on the key ingredients. You can rotate your menu every few weeks so that you don’t get bored.

If you do have a storage freezer, take advantage of it and fill it up with cuts of meat. Then all you need to do is pull it out the night before you’re planning a specific dish so that it’s thawed and ready to cook.

Stocked pantry

Buy Veggies In-Season

Look for veggies that are in season. Not only will they be fresher, but they’ll provide a better value. That’s because they’re just harvested and are traveling shorter distances, going right from the farm to your table. Shop at your local farmer’s market or produce stands when you can to support local growers. Beyond the financial benefit, you’ll also enjoy a fresher taste. It’s a win-win!

If there’s a veggie that you love but is soon to be out of season, stock up and freeze it. Freezing your fave veggies will also make meal prep a breeze.

Doing the keto diet on a budget isn’t as difficult as you may think. Keep money in your wallet without sacrificing your health. These tips & tricks will help you eat healthier without spending too much on groceries.

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