KETO ON A BUDGET | 18 TIPS TO SAVE YOU MONEY ON KETO
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Time to read 14 min
Keto diets can help lower cholesterol, weight, and blood pressure, but with a little planning, they don't need to lower your bank balance!
When your body is in ketosis, it burns fat instead of glucose. So, it's important to be consistent to stay in ketosis.
But. this focus on low-carb foods such as meat, can mean that costs spiral up.
With a little planning, and strategy, your you can have success from the keto diet in a cost-effective way.
To help you get to grips with living life with Keto on a Budget, we have 18 Keto Hacks to get you up and running…
Is the Keto Diet Expensive or Inexpensive?
Following a keto diet can get pricey if you don't plan accordingly. It's essential to stock up on proteins, healthy fats, and nutrient-rich veggies to maintain ketosis while covering your macros.
All of these ingredient costs add up quickly. Especially if you are eating the higher-priced meats.
Keto followers will remember that first shopping trip after beggining the diet, overloading the trolley up with enough meat to last a year. Unsure on what exactly to buy…
There’s nothing worse than getting to the checkout at the supermarket, unsure of what your total is going to be!
But let's face it, eating a keto diet doesn't have to be boring or bland, and doesn’t have to be expensive! With a little creativity and some tasty recipe ideas, you can make your meals enjoyable while still saving your pennies…
Can Keto Be Done On a Budget? | 18 Tips to Help You Get Started!
Keto on a budget? With a little forward planning, it's absolutely doable! Here are 18 top tips to help you cut costs on Keto:
1. Keto Batch Cooking
Batch cooking works well with so many meals and is a great cash-saving strategy.
You can save time and money by getting through a load of prep and cooking in one go. You will save on food wastage, as well as utility bills.
Batch-cooking chicken is a no-brainer, and minced meat is also a great idea as it freezes well and can be the base for a lot of dishes.
So get to batch cooking ASAP to save time and money.
Just remember to label and date your portions!
2. Add Nonstarchy Veggies to Your Plate
Low carb veg is a great way to fill up – healthily and cheaply.
Most green vegetables and leaves are low carb; experiment with broccoli, leafy greens, cabbage, green beans, green pepper, spaghetti squash, eggplant and more.
A small investment in a chopper or spiralizer can make cooking veg quicker, easier and more fun, adding texture and variety to your meals without further cost. YouTube and TikTok have some great, easy-to-do tips for creative veg prep.
Don't forget about frozen veggies too - they're just as nutritious as fresh ones and often less expensive!
3. Choose Your Meats Wisely
Meat cuts with a higher percentage of fat are ideal for a keto diet: fats bring the flavour and help keep the body in ketosis. And added bonus, they’re usually the cheapest cuts of meat!
The only downside is that they can take longer to cook – but this also makes them perfect for batch cooking. Stocks, stews, and soups can be cooked slow to create batches of rich, nutrient-dense keto meals which can be divided into portions and frozen.
Try chicken thighs, fattier mince, chuck steak, bacon and ribs, and avoid lean chicken breast, high-percentage ground beef, and fat-free cuts that are more expensive. Your local butcher will be able to point you in the right direction for the cheapest, fattier cuts.
4. Shop at Bargain Grocery Stores
Gone are the days when bargain shops meant crappy low-grade products. These days, bargain shops are competing in quality with the bigger brands on the high street. Aldi and Lidl are known as 2 of the best low-cost shopping options in the UK.
If you're looking to save money on groceries for your low-carb diet, try checking out bargain grocery stores that offer affordable options for protein and veggies. Bargain grocery hacks can help you stretch your budget while still keeping your meals delicious and healthy.
Shopping at bargain grocery stores doesn't mean sacrificing quality or taste. You can still find high-quality meats, fresh produce, and pantry staples without breaking the bank.
5. Find Frozen Berries to Get Your Keto Fruit Fix
Craving something sweet on your low-carb diet?
Try finding frozen berries instead of fresh ones for a delicious and affordable way to add some fruit to your meals. Here are some benefits of opting for frozen berries over fresh ones:
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Frozen berries are often cheaper than fresh ones, making them a budget-friendly option.
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They're available year-round, so you can enjoy your favorite berries even when they're out of season.
- Since frozen berries are picked at peak ripeness and quickly frozen, they may actually retain more nutrients than their fresh counterparts.
6. Tinned Tuna is a Lifesaver! Add Olive Oil!
Ahhh Tuna, the perfect budget Keto protein!
Tuna is an excellent source of protein and healthy fats, making it a staple in many keto diets. Plus, it's incredibly affordable and easy to find at any grocery store.
To make the most out of your tins of tuna, get creative with your recipes.
Mix it with some mayo or avocado for a quick and easy tuna salad or add it to a bed of greens for a filling lunch.
Douse it with olive oil for added flavor and healthy fats!
7. Eggs-travaganza
Eggs are cheaper than meats, keep for longer and can be cooked in so many ways. They can be bought in a large box, even in the supermarket, and cooked egg dishes freeze brilliantly.
Scrambled, baked, fried poached, omelette-d, quiche-d – however you like yours, eggs are full of healthy fats, fat-soluble vitamins, and high in protein.
One of the most versatile and affordable options around. Eggs are not only an excellent source of healthy fats but also pack in 6 grams of protein per egg. This makes it an ideal choice for those who aim to maximize their nutrition on a budget.
8. Find Online Offers On Keto Foods
Not only can you pick up great deals online, but discount codes, loyalty schemes, joining deals and recommend to a friend offers can all reduce your monthly food bill.
Try using the Amazon Subscribe & Save to save up to 15%, as well as the “Lightning Deals,” under the Today’s Deals section.
Online shopping can be a great way to get discounts, especially if you're willing to do some coupon hunting.
Many grocery stores have websites where you can find digital coupons that you can add to your account and use when checking out..
9. Quit Diet Drinks
Giving up diet drinks will save you cash and improve your all-round health.
While diet drinks may seem like a good option, they're filled with artificial sweeteners that can harm your body over time. New research shows diet soda may even increase sugar cravings!
If you struggle giving up fizzy drinks, try herbal tea, sparkling water, almond milk or probiotic drinks. It’s also good to remember that staying hydrated can reduce hunger and reduce cravings.
10. Eating Nose-to-Tail
Getting adventurous with your keto menu can save you even more cash – and once again your local butcher can help.
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It's budget-friendly: By using all parts of the animal, you're getting the most out of your purchase. Often, less popular cuts of meat or offal are much cheaper than traditional cuts.
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It's nutritious: Eating nose-to-tail means you're consuming a wider range of nutrients that aren't found in muscle meats alone.
- It's sustainable: Utilising all parts of an animal helps reduce food waste and supports sustainable farming practices.
11. Get Comfortable With Meal Planning
Meal planning benefits go beyond just reducing food waste; it also helps you save time and money. By planning your meals ahead of time, you can create a grocery list based on the ingredients that you already have in your pantry or fridge.
This way, you can avoid buying duplicates or unnecessary items that would eventually end up in the bin!
Reducing food waste is not only good for the environment, but it's also good for your wallet. You can even use leftovers from one meal to create another dish for lunch or dinner the next day. Get resourceful!
12. Focus on High-Fat, Low-Cost Oils & Nut Butters
While animal-based fats like butter and lard can be expensive, plant-based oils such as coconut oil, avocado oil, and olive oil are affordable options that can add richness and depth of flavor to your meals.
So next time you're at the grocery store, stock up on these budget-friendly oils and experiment with different ways to incorporate them into your meals!
And don’t forget about nut butters!
Peanut butter has long been a staple of bodybuilders looking for a high protein, high fat, and high energy boost of calories. Don’t go crazy though, or you will take yourself our of ketosis!
13. Herbs and Spices
Herbs and spices are a super-cheap way to jazz up any dish. Load up your trolley with them ASAP!
Fry garlic and thyme with leftover chicken or fresh fish and pair with celeriac fries for a quick, tasty meal.
Mix oregano, chilli pepper and cumin with minced meat and serve with keto friendly veg. Your options are endless when you incorporate herbs and spices into your meals
Fresh herbs are easy to grow and can be chopped up, mixed with oil and frozen in an ice cube tray, or dried and stored in a jar - so there’s never any waste.
14. Keep Cheese In The Freezer
Cheese is a keto-friendly ingredient that can make most meals or snacks tastier.
With the variety of cheeses available, your meals should never be boring.
A top tip is to buy a block, grate it and freeze it – toss it straight in the pan frozen or sprinkle on top to melt, and you’d never know the difference.
You can either portion it up before freezing or out it in one big bag – just whack the bag a few times to keep the grated strands separate.
15. Buy Keto-Friendly Nuts, Like Almonds and Walnuts, in Bulk
Want to add more healthy fats to your diet while saving money? Buying nuts in bulk is a cost-effective keto hack that can lead to nutty savings!
Almonds and walnuts are excellent options for healthy snacking on a budget. They're packed with healthy fats, fiber, and protein, making them the perfect addition to any meal or snack. Not only are almonds and walnuts affordable when purchased in bulk, but they also have a long shelf life.
So next time you're at the grocery store, skip the small bags of nuts and head straight for the bulk section. Your wallet (and waistline) will thank you!
16. Skip any Fancy Overly Processed ‘Diet’ Foods
Don't fall for the marketing gimmicks of processed 'Diet' foods; stick to whole foods for a healthier and more cost-effective keto diet.
These un-natural products are loaded with artificial sweeteners and additives that mess with your gut and send mixed signals to the brain.
Get serious about your health by making informed choices when it comes to purchasing food items.
Healthy alternatives are readily available and can be incorporated into your meals with ease…
17. Instead, Buy Natural Keto Snacks in Bulk
Keto snacks can be healthy and buying in bulk often saves cash.
Our keto bars and cookies are available in bigger quantities, and are made from natural ingredients such as nuts, seeds, coconut oil, unsweetened dry cherries, and chicory root.
Homemade keto snacks can also be quick, easy, and cost-effective. Try - boiled eggs, shredded chicken, cold meat cuts, sticks of cheese, olives, pickles, nuts, seeds, cottage cheese, yogurt, and bacon shards.
18. Seasonal Savings
Not only are seasonal vegetables better for you and better for the environment, they’re also better for your bank balance- worth keeping in mind when meal planning.
Not only that, but you can support your local community by staying local while making your keto purchases.
It has never been tougher being a farmer in the UK than it is right now, so support them if you can.
Get to know your local farmer, or at least try to get to some farmer's markets in the area for the best seasonal deals.
Budget-friendly Shopping List
You're ready to hit the grocery store with this wallet-friendly shopping list that won't break the bank or sacrifice flavor.
- To start off, look for healthy and affordable options such as spinach, kale, broccoli, zucchini, and cauliflower. These keto-friendly vegetables are packed full of nutrients and can be used in a variety of creative meal planning. Generally, if the vegetable is green, then it is keto. Load up on them!
- Next up on your budget-friendly shopping list should be protein sources like chicken thighs, ground beef, canned tuna, or salmon. Buying these in bulk can help save money in the long run without sacrificing quality. Eggs are also an excellent source of protein and can be used in many different ways- omelettes for breakfast or boiled eggs as a snack.
- Don't forget about getting enough healthy fats! Avocado is a great addition to any keto diet and can be used as a spread on sandwiches or salads. Olive oil is another staple item that can add flavor to any dish while providing healthy fats. Peanut butter is a versatile high-fat, high-protein food that can be used sparingly.
- Consider adding some low-carb snacks to your shopping cart such as almonds, cheese sticks, or jerky. Having these on hand will help curb cravings throughout the day without breaking the bank. Or grab a box of some of our Top Keto Bars!
With this budget-friendly shopping list in hand, you're ready to tackle keto meals on a budget.
By incorporating healthy and affordable options like veggies, protein sources, and healthy fats, you'll have plenty of delicious meals at your fingertips without sacrificing taste or nutrition.
Budget-friendly Keto Breakfasts
Budget-friendly breakfast ideas include making a large batch of overnight oats or chia pudding, which can be made ahead of time and portioned out throughout the week.
Meal prepping for breakfast is also a great option, as it not only saves money but also saves time in the morning rush.
Eggs are a staple of most breakfasts, and its not different on keto!
Ignore the warnings about eggs being unhealthy, that's old news! Get creative with your eggs and incorporate them into your daily routine.
Using leftovers for breakfast is another way to save on costs while still enjoying a tasty meal. Leftover roasted vegetables can be turned into an omelette or frittata, while leftover chicken or beef can be added to scrambled eggs for added protein.
Don't forget about simple options like avocado toast with a fried egg or full fat Greek yogurt topped with nuts and a hand for of berries.
Budget-friendly Keto Lunch & Dinner
Again, try meal prepping to save time and money. Cook a large batch of your favorite protein, such as chicken or ground beef, and pair it with different vegetables throughout the week.
You can also make a big pot of soup or chili that can be reheated for several meals.
Cheaper cuts of meat can be slow-cooked, to create cheap and cheerful meals that are highly nutritious and keto!
Another way to save money on keto meals is by using pantry staples like canned tuna or salmon, coconut milk, and vegetables.
These ingredients are versatile and can be used in various dishes like salads and stews.
Ingredient substitutions are also helpful when trying to stick to a budget. For instance, use cauliflower rice instead of regular rice or zucchini noodles instead of pasta. Use that spiralizer we talked about earlier! Get creative!
Budget-friendly Keto Dessert
Now let's talk about satisfying your sweet tooth on keto without breaking the bank.
Let's be real here, desserts can be tricky on a low-carb or keto diet. It is what it is! But there are some easy recipes and ingredient substitutions that will keep you on track.
One popular keto option that has been around since the beginning of time is to create some type of whipped cream and blueberry dessert. You can also try making sugar-free jello with added heavy cream for a creamy treat.
This can be a bit boring for some people however, so it may be worth investing in some quality Keto Snacks, such as our Top Keto Bars and Tasty Keto Cookies!
Is Keto Really Worth It?
Well obviously, we at The Keto Collective believe in the keto diet completely. We know how many amazing benefits come from adapting to the keto way of living, and would recommend it to anyone looking to improve their health or reduce their waistline.
Keto can be done on a budget, and if you are smart about your eating, and determined enough to see it through, you will see positive changes in your body and mind. You just need to commit!
It's important to note that while there are many potential benefits to following a keto diet, it may not be suitable for everyone. If you have certain medical conditions or dietary restrictions, it's always best to consult with your healthcare provider before starting any new eating plan.
Finally Thoughts... Keto On a Budget
Eating keto doesn't have to be expensive. With a little creativity and planning, you can enjoy delicious meals and treats while staying within your budget.
By following these suggestions, you'll be able to stick to your budget without feeling deprived or sacrificing flavor.
Buy in bulk: Purchasing items like meat, cheese, and nuts in bulk can save you money in the long run.Meal planning ensures that you only buy what you need and eliminates the need for last-minute fast food purchases.
Eat Head to Tail: By using all parts of the animal, you're getting the most out of your purchase. Often, less popular cuts of meat or offal are much cheaper than traditional cuts like steaks or chicken breasts.
Load up on Oils and Butters: These foods are calorific, and super high in healthy fats. If you are struggling with the costs of more expensive options, these oils and fats can bulk out your meals so you can hit your macros!
Keep these hacks in mind when grocery shopping and meal prepping so that you can maintain both your health goals and financial goals simultaneously!
Keto doesn't have to be expensive, you just need to use your noggin a little and plan ahead!
Suzie Walker
Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.
Suzie is a passionate believer in the power of the ketogenic diet and has researched the many health benefits of low-carb living.
Her goal is to bring keto to the masses and take it mainstream.