Keto on a Budget Tips and Foods to Eat

The very low carb, high fat ketogenic diet has become increasingly common, primarily as a weight-loss method.
Following a keto diet is to reduce carbohydrates to less than 50 grams a day and increase the fat consumption. Consequently, the diet tends to be rich in meat products, fats and other low-carb food such as avocado and coco.
These foods can be costly, particularly for people with a small grocery  budget. Today, there's an economical means of adopting a keto diet.

Tips for following a keto diet on a budget

Most meals on a keto diet consist of low carb proteins, such as meat or eggs, oils, non-starchy vegetables, and high fat foods, such as avocados, coconut, or nuts.
Below are few tips on packing these components of keto meal when budget is tight:

Buy in bulk. Purchasing foods in bulk can help you minimize spending. Things like seeds, nuts, and shredded coconut can be found in bulk containers at most stores, and cooking oils can be purchased online or at a discount store in large quantities.
Buy vegetables that are in season. Seasonal vegetables, as well as locally grown ones, tend to be less expensive than veggies that are out of season. Plan your meals around when certain non-starchy veggies are in season.
Go for frozen over fresh. Most frozen fruits and vegetables, like keto-friendly berries, cauliflower, and broccoli, are more affordable than their fresh counterparts. Plus, they last longer, so you don’t have to worry about wasting money on produce that spoils if not eaten quickly.
Look for sales and stock up. If you have room in your freezer, stock up on meats, vegetables, and even avocados (you can freeze the flesh) when they’re on sale. You can also take advantage of nonperishable goods like nuts, seeds, and oils at a discounted price and store them in your pantry.
Opt for cheaper proteins. Eggs are an incredibly affordable, keto-friendly food that you can use in a variety of meals to cut back on food costs. You can also save money by buying cooked whole chickens and using or freezing all parts, and getting cheaper cuts of meat like pork, beef sirloin, ground chuck, and chicken thighs.
Skip the packaged keto-friendly foods. Keto ice creams and snack foods may sound tempting, but their price points can add up. Instead of stocking up on these foods, get your whole foods first and reserve these fancier options as a treat.
Start a meal plan and prep routine. Making a plan for your meals before you head to the store can help you avoid unnecessary purchases. What’s more, prepping a few meals or foods like boiled eggs and shredded chicken ahead of time will help you stick to your plan throughout the week and prevent expensive take-out orders.
Related: 4 Healthy And Delicious Keto Recipes That Can Made In Your Quarantine

Keto grocery list on a budget

The following grocery list includes keto-friendly foods that won’t break the bank.

Healthy fats: bulk amounts of shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butters; avocado and olive oils; avocados on sale (freeze the flesh for later); frozen coconut cubes and canned coconut milk; cheeses, butter, and ghee on sale
Low carb fruits (in-season, on sale, or frozen): raspberries, strawberries, blackberries, plums, clementines, cherries, blueberries, kiwi
Meats/proteins: eggs, canned tuna, whole chickens, chicken thighs, pork chops, frozen ground meats, discounted fresh meats to store in the freezer, cottage cheese, plain full-fat Greek yogurt
Non-starchy vegetables (in-season, on sale, or frozen): zucchini, broccoli, cauliflower, asparagus, celery, green beans, spaghetti squash, cabbage, Brussels sprouts, cucumber, lettuce, spinach, arugula, eggplant, mushrooms, bell peppers

In addition to sticking with these foods, shopping at Aldi, Costco, Trader Joe’s, or discount grocery stores can help you find the most affordable prices.