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Eating Keto on a Budget

The ketogenic diet has become a popular way of eating in recent years due to its potential health benefits and weight loss effects. However, some people may avoid trying the diet because they believe it’s too expensive. The truth is that it is possible to eat keto on a budget if you plan and shop smart. Here are some tips for eating keto without breaking the bank:

  1. Plan your meals in advance One of the keys to eating keto on a budget is planning your meals in advance. This way, you can create a shopping list and avoid impulse purchases that can add up quickly. Look for keto-friendly recipes online or in cookbooks and plan your meals for the week ahead. Make sure to include plenty of low-cost staples like eggs, canned tuna, and frozen vegetables.
  2. Buy in bulk Buying in bulk can be a great way to save money on keto-friendly foods like nuts, seeds, and coconut oil. Look for deals at your local grocery store or consider joining a warehouse club like Costco or Sam’s Club to take advantage of bulk discounts.
  3. Shop for seasonal produce Buying seasonal produce can be a great way to save money on keto-friendly vegetables. Look for in-season produce at your local farmer’s market or grocery store and incorporate it into your meals. Vegetables like broccoli, cauliflower, and kale are typically available year-round and can be a great choice for budget-friendly keto meals.
  4. Use coupons and discount codes Using coupons and discount codes can be a great way to save money on keto-friendly foods. Check your local grocery store’s weekly ad for deals on meat and produce, and look for coupons online or in the newspaper. Additionally, many online retailers like Amazon offer discounts on keto-friendly foods if you subscribe to their delivery service.
  5. Cook at home Cooking at home can be a great way to save money on keto-friendly meals. Instead of eating out at restaurants, try preparing your own meals using low-cost ingredients like eggs, ground beef, and canned tuna. Not only will you save money, but you’ll also have more control over the ingredients in your food.
  6. Choose cheaper cuts of meat Meat can be one of the most expensive items on a keto diet. However, you can save money by choosing cheaper cuts of meat like chicken thighs, ground beef, and pork shoulder. These cuts are often more flavorful and can be cooked in a variety of ways.
  7. Avoid processed and packaged foods Processed and packaged foods can be convenient, but they’re often more expensive than whole foods. Instead of buying keto-friendly snacks like protein bars and cheese crisps, try making your own snacks at home using low-cost ingredients like nuts and seeds.

In conclusion, eating keto on a budget is possible with a little planning and effort. By incorporating these tips into your shopping and meal planning, you can enjoy the benefits of a ketogenic diet without breaking the bank.

Make Your Food With Cheaper Keto Recipes When Possible

cheaper keto recipes

Eating a ketogenic diet can be a great way to improve your health and achieve your weight loss goals. However, many people are put off by the perceived cost of a keto diet. Fortunately, it is possible to eat keto on a budget by making smart food choices and looking for cheaper recipes. Here are some tips for making your food with cheaper keto recipes when possible.

  1. Look for recipes that use affordable ingredients One way to eat keto on a budget is to look for recipes that use affordable ingredients. For example, recipes that use canned tuna or ground beef tend to be less expensive than those that call for fresh seafood or grass-fed beef. Similarly, recipes that use frozen vegetables can be more affordable than those that use fresh produce. When looking for keto recipes, pay attention to the ingredients list and choose recipes that use ingredients you can easily find at your local grocery store.
  2. Cook in bulk Cooking in bulk can be a great way to save money on a keto diet. When you prepare meals in advance, you can buy ingredients in larger quantities and take advantage of bulk discounts. Additionally, cooking in bulk means you’ll have leftovers that you can eat for lunch or dinner the next day. This can save you both time and money, as you won’t have to cook another meal from scratch.
  3. Meal plan and shop smart Meal planning and smart shopping are essential when eating keto on a budget. Before you go to the grocery store, make a list of the ingredients you need for your meals and stick to it. Avoid buying unnecessary items that can add up quickly. Additionally, try to shop at discount grocery stores or buy store-brand products whenever possible. These can be just as good as name-brand products, but they tend to be less expensive.
  4. Choose cheaper cuts of meat Meat can be one of the most expensive items on a keto diet, but there are ways to save money. Choosing cheaper cuts of meat like chicken thighs, pork shoulder, and ground beef can be a great way to reduce your grocery bill. These cuts of meat tend to be more flavorful and can be cooked in a variety of ways. Additionally, buying meat in bulk or on sale can save you even more money.
  5. Use eggs as a cheap source of protein Eggs are a staple of the keto diet and are also an affordable source of protein. They can be cooked in a variety of ways and used in many different keto recipes. Additionally, eggs are rich in nutrients like vitamins A and D, as well as choline, which is important for brain health. Buying eggs in bulk can be a great way to save money, and they can also be used as a substitute for more expensive ingredients like cheese or meat.
  6. Buy frozen vegetables Fresh vegetables can be expensive, especially if they’re out of season. Buying frozen vegetables can be a great way to save money while still getting the nutrients you need. Frozen vegetables are often just as nutritious as fresh vegetables, and they can be stored in your freezer for months at a time. Additionally, many frozen vegetable options are pre-chopped, which can save you time in the kitchen.
  7. Avoid processed and packaged foods Processed and packaged foods can be convenient, but they’re often more expensive than whole foods. Instead of buying keto-friendly snacks like protein bars and cheese crisps, try making your own snacks at home using low-cost ingredients like nuts and seeds. Additionally, avoiding processed and packaged foods can be beneficial for your overall health, as these foods tend to be high in added sugars, unhealthy fats, and artificial ingredients.

In conclusion, eating keto on a budget is possible with a little planning and effort. By looking for cheaper recipes, cooking in bulk, meal planning, and choosing affordable ingredients like eggs, frozen vegetables, and cheaper cuts

Maximize Your General Savings: Keto Coupons, Offers, and Discounts

While eating a keto diet can be incredibly beneficial for your health, it can also be expensive. Fortunately, there are many ways to save money on your keto groceries by using coupons, offers, and discounts. Here are some tips for maximizing your general savings on keto products.

  1. Sign up for newsletters and loyalty programs Many keto-friendly brands offer newsletters and loyalty programs that provide subscribers with exclusive offers and discounts. By signing up for these programs, you can receive regular updates on sales, promotions, and new products. Additionally, some programs offer points for purchases that can be redeemed for discounts or free products in the future.
  2. Check online for coupons and promo codes Before you make a purchase, check online for coupons and promo codes that can be used at checkout. Websites like RetailMeNot and offer a wide variety of coupons and promo codes for keto-friendly products. Additionally, some brands may offer discounts for first-time customers or for signing up for their newsletter.
  3. Shop during sales and promotions Many grocery stores and online retailers offer sales and promotions on keto-friendly products. Be sure to check your local stores for sales and sign up for email newsletters to receive updates on upcoming promotions. Additionally, many online retailers offer free shipping on orders over a certain amount, which can save you money on shipping costs.
  4. Use cashback apps and credit cards Cashback apps like Ibotta and Rakuten offer cashback rewards for purchases made at participating retailers. Additionally, some credit cards offer cashback rewards for purchases made at grocery stores or for specific types of purchases, like dining or travel. By using these apps and credit cards, you can earn cashback rewards that can be redeemed for money or gift cards.
  5. Buy in bulk Buying in bulk can be a great way to save money on keto-friendly products. Many grocery stores and online retailers offer bulk discounts for items like meat, cheese, and nuts. Additionally, buying in bulk can reduce the amount of packaging waste, which is better for the environment.
  6. Look for generic brands Generic brands can be just as good as name-brand products, but they tend to be less expensive. When shopping for keto-friendly products, be sure to compare the prices of name-brand products to generic brands. Additionally, many grocery stores offer their own line of keto-friendly products at a lower price than name-brand products.
  7. Consider meal delivery services Meal delivery services like HelloFresh and Blue Apron can be a convenient way to eat keto without having to worry about grocery shopping or meal planning. While these services can be more expensive than cooking at home, they can also save you money by reducing food waste and helping you avoid buying unnecessary items at the grocery store.

Save on Your Keto Meal Plan With Bulk Buying & Freezing

keto meal plan with bulk buying

One of the biggest expenses when following a keto diet is the cost of food. Fortunately, there are many ways to save money on your keto meal plan, including bulk buying and freezing. By purchasing food in bulk and freezing it for later use, you can save money and reduce food waste.

Here are some tips for bulk buying and freezing food for your keto meal plan:

  1. Buy in-season produce Buying produce that is in-season is often less expensive than buying out-of-season produce. Additionally, in-season produce tends to be fresher and taste better. Look for sales on in-season produce and buy in bulk, then freeze for later use.
  2. Purchase meat in larger quantities Meat is often one of the most expensive items on a keto grocery list. To save money, purchase meat in larger quantities, like whole chickens or pork roasts, and portion them out for later use. Freeze portions in freezer bags or containers with labels indicating the type of meat, date purchased, and weight.
  3. Stock up on nuts and seeds Nuts and seeds are a great source of healthy fats and protein, but they can also be expensive. Look for bulk bags of nuts and seeds at your local grocery store or health food store. Portion them out into smaller bags or containers and freeze for later use.
  4. Freeze leftover meals If you have leftover keto meals, freeze them for later use. This is a great way to save time and money by not having to cook every day. Freeze meals in portions that are appropriate for your needs, like individual servings or family-sized portions.
  5. Consider freezing dairy products Dairy products like cheese, cream cheese, and butter can be frozen for later use. This is a great option if you find these products on sale or in bulk. Portion them out and freeze for later use. Note that dairy products can change texture when frozen, so they may not be suitable for all recipes.
  6. Use a vacuum sealer Investing in a vacuum sealer can help you save money and reduce food waste by allowing you to store food in airtight bags or containers. This can help prevent freezer burn and keep food fresher for longer.
  7. Label and date everything When freezing food, it’s important to label and date everything. This will help you keep track of what you have in your freezer and how long it has been frozen. Use labels that are freezer-friendly and include the type of food, date purchased or cooked, and the expiration date.

Bulk buying and freezing can be an effective way to save money on your keto meal plan. By purchasing in-season produce, buying meat in larger quantities, stocking up on nuts and seeds, freezing leftover meals, considering freezing dairy products, using a vacuum sealer, and labeling and dating everything, you can maximize your savings and reduce food waste. With a little planning and effort, you can enjoy the benefits of a keto diet while staying within your budget.

Shop Online for Cheaper Keto Essentials

One way to save money on your keto meal plan is to shop online for cheaper keto essentials. Online shopping offers many benefits, including convenience, access to a wider variety of products, and often lower prices than brick-and-mortar stores.

Here are some tips for shopping online for cheaper keto essentials:

  1. Compare prices Before making a purchase, compare prices of different products and retailers. Use price comparison tools like Google Shopping or Amazon to find the best deal. Check multiple websites and stores for prices and sales, and keep an eye out for discounts and coupon codes.
  2. Buy in bulk Many online retailers offer discounts on bulk purchases. If you use a particular keto product regularly, like almond flour or coconut oil, consider buying in bulk to save money. Look for retailers that offer free shipping on bulk orders, or consider splitting the purchase with friends or family members to save even more.
  3. Subscribe and save Some online retailers offer subscription options for regular purchases. This can be a great way to save money and ensure that you always have the keto essentials you need on hand. Look for subscription options for products like protein powder, keto snacks, or cooking oils.
  4. Shop for generic or store brand products Generic or store brand products can be a more affordable option than name-brand products. Check if the online retailer offers a generic or store brand version of the keto product you need. Compare the ingredients to ensure that the product meets your dietary needs, but note that generic or store brand products may not always be identical to their name-brand counterparts.
  5. Use cashback websites Cashback websites like Rakuten, Honey, or TopCashback offer rebates for online purchases. By using these websites to shop for your keto essentials, you can earn cashback on your purchases. Simply sign up for a cashback website, search for the retailer you want to purchase from, and click through the link to earn cashback.
  6. Wait for sales Online retailers often offer sales and discounts on keto products. Consider waiting for a sale before making a purchase. Many retailers offer sales around holidays or during specific times of the year, like Black Friday or Cyber Monday. Sign up for email newsletters or follow the retailer on social media to be notified of upcoming sales.
  7. Check shipping costs When shopping online, be sure to check shipping costs. Some retailers offer free shipping on orders over a certain amount, while others may charge a flat rate or based on the weight of the package. Consider purchasing multiple items from the same retailer to save on shipping costs.

Shopping online for cheaper keto essentials can be a great way to save money on your keto meal plan. By comparing prices, buying in bulk, subscribing and saving, shopping for generic or store brand products, using cashback websites, waiting for sales, and checking shipping costs, you can maximize your savings and get the keto essentials you need at a lower cost. With a little research and planning, you can enjoy the benefits of a keto diet while staying within your budget.

Avoid Unnecessary Money Wasters

A lot of us could save a significant amount of money every week by avoiding these money-wasting sins:

  • Desserts and snacks. Desserts and snacks aren’t necessary expense, and can slow down your progress. If you are tempted to snack or have often, think about your meals. If you’re feeling hungry after eating it is possible that you need to add nutritious fats or protein to help you feel fuller for longer.
  • Drinks are usually priced too high. Avoid buying tea or coffee drinks and diet sodas juices, smoothies, liquors, and bottles of water. Drink only tap water in order to maximize your savings to the maximum extent possible. Make your own water flavored at a low cost by adding a few drops of lemon juice, lime juice, or a few mint leaves for a refreshing, natural refreshing drink.
  • The waste of food. Always plan ahead and only purchase what you know you’re going to consume. This means you won’t waste foods, no impulse purchases and no throwing away leftovers. Go through your pantry and fridge before shopping, and plan to incorporate that food into your meals prior to when it gets spoiled. You can also keep small portions of vegetables that are left over and use them in frittatas or omelets or soups.
  • Dining out. Making dinner and/or lunch every day is extremely costly. If it’s difficult to make time to prepare your lunch, you can rely on leftovers of last night’s dinner or breakfast this morning. It is also possible to make an easy keto salad by adding cold roast meat, cheese as well as olive oil, to an assortment of your favourite leafy greens.
  • Processed food. These processed foods can be expensive. They cost more for each additional step to prepare the food. Do not buy food for convenience. Choose options that allow you to increase your savings instead. Don’t buy ready-to-cook vegetable and keto bars that are convenient, and go for keto-friendly foods that are least processed.
  • Impulse purchases. Whatever you choose to shop online, in-store or online the product will be created to increase spending. The layout, the colors and the suggestions, the special offers and the limited time deals are all designed to drive sales. To avoid getting caught in the trap of impulse shopping Always have a plan to adhere to, and don’t visit the store if you’re anxious or hungry.
  • The majority of supplements. Due to the growing rise of keto diets growing there are more and increasing “keto” supplements have been being introduced. Most of the time, these supplements be more expensive label, because they’re “keto-friendly.” Instead of investing the extra money take the time to do some background investigation into the ingredients. Be sure that the ingredients are proven to deliver what the label says, and look for the most affordable and high-quality version that is comparable to the one you are buying. For more details about keto supplements to purchase look below into this article’s “Keto Supplements” section of this article.

Spices & Flavorings

spices and flavorings

Herbs and spices are an affordable method to elevate your food up a notch. Common spices such as chili powder cumin, red pepper flakes oregano, curry powder, rosemary, and thyme might be all you need to transform your keto-friendly food into a gourmet masterpiece which is loaded of health-related benefits.

If you know the spice and herb you’ll use often in the future, you can get the best value for cash by buying these in bulk on the internet.

If you aren’t acquainted with spices and herbs at the moment, you might be interested in purchasing an herbs and spices start-up kit such as “this”. It’s a bit expensive initially, but it will be worth it when you start cooking more home-cooked dishes.

If you’re trying to bring out flavors that spices don’t have Try using “Torani syrups”. They’re a fantastic option to give your food a deeper level of flavor by adding splashes of. You can incorporate it into your sauces, drinks, and keto-friendly desserts. These concentrated flavors may be the only thing you require to satisfy the craving for sweets while you adjust your diet to keto.

Drinks & Beverages: Water, Tea, and Coffee

drinks and beverages

We’ve already discussed it in our article “Avoid Unnecessary Money Wasters,” however it’s worth repeating: avoid purchasing pre-made drinks and drinks. By eliminating diet sodas alcohol coffee drinks, bottle water, and many other pre-made drinks with low carbs off your menu, you’ll be in a position to save a few dollars each day.

In order to save the most as you can, use tap water. Find a large, reusable water bottle, fill it with water with water, and then take it all day long. It will help you stay hydrated, and will help fight off the nasty keto flu-like symptoms.

If you’d like to drink tea or coffee be sure to skip the packaged drinks and brew it yourself at your home. By switching from purchasing coffee at the café to making your own at home, you could save a few dollars each day. You can also buy your coffee or tea in bulk online, maximizing the savings.

The only thing you need to remember when brewing your tea and coffee at home is making use of the Keurig or K-Cups. Even if K-Cups at a 20 percent discount, they aren’t as cheap as your coffee is going to be if you prepare it with a standard espresso maker, as well as Maxwell House ground coffee. (Other kinds of coffee may be more expensive, but will be less expensive than the K-Cup cost.)

Therefore, when you’re dealing with coffee and tea, make sure you brew it the traditional manner and do not fall for the lure of convenience.

Low-Carb Vegetables

low-carb vegetables

Vegetables are an essential part of any healthy diet, but not all vegetables are created equal when it comes to low-carb eating. While many vegetables are naturally low in carbohydrates, some are higher in carbs and may not be suitable for a low-carb or ketogenic diet. Here are some low-carb vegetables to incorporate into your meals:

  1. Leafy greens Leafy greens like spinach, kale, arugula, and lettuce are excellent choices for a low-carb diet. These vegetables are low in calories and carbohydrates but high in fiber, vitamins, and minerals. They are also versatile and can be used in salads, smoothies, and cooked dishes.
  2. Cruciferous vegetables Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are great low-carb options. These vegetables are low in carbohydrates and calories but high in fiber, vitamins, and minerals. They are also known for their cancer-fighting properties and can be used in a variety of dishes, from stir-fries to roasted vegetables.
  3. Zucchini and other squash Zucchini and other squash varieties like spaghetti squash and butternut squash are low in carbohydrates and calories but high in fiber and nutrients. They can be used in a variety of dishes, including zucchini noodles (or “zoodles”), roasted squash, and soups.
  4. Bell peppers Bell peppers are low in carbohydrates and calories but high in fiber and vitamin C. They come in a variety of colors, from green to red to yellow, and can be used in salads, stir-fries, and roasted dishes.
  5. Tomatoes Tomatoes are a low-carb vegetable that is also high in antioxidants and vitamin C. They are versatile and can be used in salads, sauces, and cooked dishes.
  6. Mushrooms Mushrooms are a low-carb vegetable that is also a good source of protein and fiber. They are a great addition to stir-fries, soups, and salads.
  7. Asparagus Asparagus is a low-carb vegetable that is also a good source of fiber, vitamins, and minerals. It can be roasted, grilled, or steamed and is a great addition to salads or as a side dish.
  8. Cucumber Cucumbers are a low-carb vegetable that is high in water and fiber, making them a great addition to salads and as a snack. They are also low in calories and provide vitamins and minerals.

When incorporating low-carb vegetables into your meals, it is important to pay attention to portion sizes and cooking methods. Some cooking methods, such as frying or breading, can add extra carbohydrates and calories. It is also important to balance your vegetable intake with protein and healthy fats to ensure a balanced and nutritious diet.

Low-carb vegetables are an important part of a healthy and balanced diet. Incorporating a variety of low-carb vegetables into your meals can provide essential vitamins and minerals while keeping carbohydrates and calories in check. By focusing on leafy greens, cruciferous vegetables, squash, bell peppers, tomatoes, mushrooms, asparagus, and cucumber, you can enjoy a wide range of delicious and nutritious low-carb options.

Keto-Friendly Fruits

While the keto diet is typically associated with low-carb vegetables and high-fat proteins, it is also possible to incorporate some fruits into a keto-friendly diet. However, it is important to choose fruits that are low in carbohydrates and high in fiber, vitamins, and minerals. Here are some keto-friendly fruits to consider:

  1. Berries Berries like strawberries, raspberries, blackberries, and blueberries are all low in carbohydrates and high in fiber, antioxidants, and vitamin C. They are also relatively low in calories and can be enjoyed as a snack or added to keto-friendly desserts like berry compote or whipped cream.
  2. Avocado While technically a fruit, avocado is high in healthy fats and low in carbohydrates, making it an excellent addition to a keto-friendly diet. Avocado can be used in a variety of dishes, from guacamole to smoothies to keto-friendly desserts like chocolate avocado pudding.
  3. Olives Olives are a fruit that is high in healthy fats and low in carbohydrates. They are also a good source of fiber, vitamins, and minerals. Olives can be enjoyed as a snack or added to salads and other keto-friendly dishes.
  4. Tomatoes While technically a fruit, tomatoes are low in carbohydrates and high in antioxidants and vitamin C. They are also versatile and can be used in salads, sauces, and cooked dishes.
  5. Coconut Coconut is a fruit that is high in healthy fats and low in carbohydrates. It can be used in a variety of forms, from coconut oil to coconut milk to shredded coconut. Coconut can be used in keto-friendly desserts like coconut macaroons or added to savory dishes like curries.
  6. Lemon and lime Lemons and limes are low in carbohydrates and high in vitamin C. They can be used in keto-friendly drinks like lemon water or added to salads and cooked dishes for added flavor.

When incorporating fruits into a keto-friendly diet, it is important to pay attention to portion sizes and overall carbohydrate intake. Some fruits, like apples, bananas, and grapes, are higher in carbohydrates and may not be suitable for a strict keto diet. It is also important to balance fruit intake with protein and healthy fats to ensure a balanced and nutritious diet.

While the keto diet is typically associated with low-carb vegetables and high-fat proteins, it is possible to incorporate some fruits into a keto-friendly diet. Berries, avocado, olives, tomatoes, coconut, and lemon and lime are all keto-friendly fruits that are low in carbohydrates and high in fiber, vitamins, and minerals. By choosing the right fruits and paying attention to portion sizes, you can enjoy a wide range of delicious and nutritious keto-friendly options.

Meats: Beef, Bacon, Chicken, etc.


A large portion of your proteins and fats are likely to come from animal products while adhering to your ketogenic diet. To ensure that you’re not spending too much on the keto staple, make sure you follow these guidelines:

  • Purchase less expensive cuts of beef in large quantities. For instance, if find chicken breasts for a reasonable price then buy and put it in freezer as long as possible. It can last for quite a while, and will taste delicious. But, if you’re able to purchase chicken legs in bulk, they’ll be more delicious. They’re more affordable than white meat and have lots of fat, and will end up being more tender as well as tasting more delicious. If you’re looking for red meat, steer clear of the lamb cuts and steak and opt to the ground chuck. Ground chuck is cheaper and lasts for 6-8 months within the freezer.
  • Consume head-to-tail whenever it is possible. If you eat your food head-to-tail you will get more than the meat of the muscle (i.e. chicken breasts and ground beef). Find a way to include bones, organs, and other less expensive parts of the animal into your diet too. For instance, you can buy the whole chicken instead the breast. It is easy to turn it into delicious keto-friendly meals as well. When you’re done with the chicken then you can turn the bones cartilage, organs, and even the bones to make a delicious broth of chicken ( click here for our post on making bone broth, and the process create it).
  • Take additional organ and other meats. You can buy numerous kinds of organ meats at only a fraction of the cost of chicken and beef. Beef liver is one of the healthiest and most accessible organ meats. It can assist you in meeting your needs for vitamin B and vitamin A better than any other food or other supplement. If you’re not keen on the flavor of liver from beef or other organ meat, try cutting them into smaller pieces and add them to the keto chili. The spice and other chili ingredients will help mask any flavor that is off-putting.
  • Use whenever you can. Do you have left over animal fat? Keep it and make use of it for your next dinner (don’t not forget to do this with bacon fat, it will be more flavorful). Got bones? Use them to make a broth. Don’t let anything go into the waste.
  • Purchase fresh meats which are close the time of expiration. Usually, these meats are the most affordable since the store isn’t willing to let their investment be wasted before expiring.
  • What’s the deal with bacon? Bacon is a little expensive however, it’s the most well-known keto food therefore I’d be remiss to cut it out of the discussion. You can usually find the most affordable prices when you buy bacon from wholesalers, or when they are on sale at your local supermarket. If you’re looking to lower the price of bacon, look on those who have the “Odds and Ends” of it. Odds and Ends are the bits left over of the end, the ones that the machine is unable to cut into tidy rectangles. They’re also more fat, as they’re irregularly formed and cost about 1/3 the cost of regular bacon.

Fish and Seafood

In general, it can be difficult to incorporate fish to your diet, without significantly increasing your costs or exposure to toxins (via inexpensive, farm-raised seafood such as Tilapia).

However, I wouldn’t advise avoiding the fish entirely because it could provide us with a wonderful supply of omega-3 fats (i.e., DHA and EPA) and proteins, vitamins as well as minerals.

Indeed, many dieticians and researchers recommend eating two or more portions of fish that are fatty such as sardines and salmon, each week to maintain optimal health.

To include more premium fish to your diet without breaking the bank Follow these tips:

  • Choose bone-in and skin-on salmon instead of skinless and boneless alternatives. The processing it requires to remove the meat from skin and bone will cost more, but you’ll be not getting the health-enhancing collagen and calcium that come with bones and skin.
  • Buy a can of wild-caught sardines and/or wild-caught salmon when they are available for sale. Utilize the savings that you make by implementing a budget plan to purchase canning sardines and salmon whenever they are available for sale. Dieter24 is one of the most well-known brands that sells top-quality seafood at a reasonable cost. They sell a variety of wild-caught canned seafood products which you can purchase from various supermarkets or on or at their official website.
  • Find out about special seafood discounts on offer at Sam’s Club, Costco, and BJ’s. Wholesale clubs are beginning to offer more wild-caught seafood for sale at prices that are lower than supermarkets. If they are able to offer a discount on fish that is fresh take advantage of it. on the discount.



While you’ll be able meet your protein requirements with fish and meat however, there’s a less expensive way to obtain the highest quality protein we have to talk about: eggs.

Eggs are a cheap source of protein, fats as well as other nutrients that aid in optimizing your health. Simply by replacing some meat or seafood with eggs you can boost the amount of savings and nutrients you receive with every meal.

No matter if they’re available for sales or not, be sure you have enough eggs. A lot of keto dieters consume approximately 48 eggs in a week and don’t get bored of eggs (and the budget doesn’t change either).

If you’re looking to purchase the healthiest eggs you can get I suggest looking for a local chicken coop or farm which allows the chickens to run free throughout the day eating a variety of bugs and exposing themselves to sun. Although you can purchase “pasture-raised” eggs at your local health food retailer, they could be outrageously expensive (at about $5-6 for a dozen). Furthermore, the eggs might not be all that superior to the less expensive standard varieties.

The most affordable way to obtain eggs of the highest quality is to directly contact the farmer. To aid you with your hunt, try using these sites:

If you’ve got your hands on eggs, look through our keto-friendly recipes for many ways to include them in your diet.

For instance, you could prepare a delicious meal with ketogenic foods by following these popular keto-friendly recipes:

  • Ultimate Breakfast Roll Ups
  • Ham, Ricotta, and Spinach Casserole
  • Jalapeno Popper Egg Cups

Also, for dinner or lunch:

  • Keto Chicken and Rice Casserole
  • Keto BBQ Chicken Pizza (Dairy Free Crust)
  • Savory Italian Egg Bake

Don’t forget about dessert:

  • Keto Flan
  • Flourless Keto Brownies
  • Keto Pound Cake

Even if over eggs, many of these recipes can mask the taste so well that you’ll forget eggs are actually involved.

Try it out for yourself. Try more egg-based recipes and see how much you save.

Plant-Based Oils


There are some things you should never put off which is why plant-based oil is one of the most important. For simplicity keep coconut oil and olive oil. Other oils that are plant-based, such as soybean oil, soybean oil and vegetable oil aren’t anywhere near as nutritious or flexible.

Olive oil is a fantastic alternative for low- or medium-heat cooking. It’s also is a healthy fat to your salad dressings, meals, and sauces. If you buy extra virgin olive oil is much more stable to cook at higher temperatures.

But, don’t choose any inexpensive olive oil. A lot of olive oil producers combine their olive oil harmful oils and process it to make it harmful to your body.

To avoid purchasing a harmful oil, choose one of these olive oil producers that make high-quality extra virgin olive oil with relatively low cost:

  • “Oleum Viride” (~$0.82 per Fl Oz)
  • California Olive Ranch (~$0.63 per Fl Oz)
  • Kirkland Organic (~$0.33 per Fl Oz)

Other reliable brands that are more expensive include California Olive Ranch, Cobram Estate, Lucini. Lucero (Ascolano), and McEvoy Ranch Organic.

Based on studies of olive oil there are a few brands that didn’t be in compliance with high-end extra-virgin olive oil requirements: Bertolli, Carapelli, Colavita, Star, Pompeian, Filippo Berio, Mazzola, Mezzetta, Newman’s Own and Safeway.

Coconut oil is great for cooking high-heat as well as you can use the oil in anything from Ketoproof coffees as well as fat bombs. It’s a good source of medium chain triglycerides which can help increase your ketone production as well as energy levels.

Here are some helpful tips to buy high-quality, inexpensive coconut oil that will meet your requirements:

  • The coconut oil that is refined is generally the most affordable.
  • Unrefined is generally a little more expensive (by just a few cents/ounce).
  • Purchase on the internet or in bulk to get the most competitive prices on both.
  • Unrefined has a more coconutty and sweet flavor that is better for your health.
  • Refined typically has no smell and is tasteless, but it may also contain oil oxidized by processing.

When purchasing any oil ensure that they’re not being processed with high temperatures. If exposed to temperatures that are high the oils could turn unfit and harmful.

Also, avoid oils that are packaged in plastic. Plastics tend to release dangerous chemicals when exposed to temperatures, and aren’t biodegradable. Be aware however that you’ll usually pay a little extra for oils stored in glass.

Butter, Cheese, and Other High-Fat Dairy Products

high fat dairy products

Let’s just take a moment to discuss our dairy section, particularly butter and cheese. The high-fat dairy is one of the main sources of flavor and fat to your diet, and we should be cognizant of the amount we’re spending on keto-friendly food items.

Butter is among the most simple and delightful ways you can add fat into your keto-friendly diet. It can be used in nearly everything from your coffee to soups, and it can be used as a topping for your fish or meat dish.

Although you can purchase regular butter for a reasonable price but this isn’t the healthiest option. For those who consider health to be their primary goal, you should choose high-quality butter is made from the milk of grass-fed, pastured cows. This butter does not only taste amazing however, it is also rich in vitamins A and healthy fats than the conventional butter in addition.

To save the most by purchasing butter that is of high-quality make sure you only buy it until you can avail the item at a discounted price or buy one, get one free offer. Make the most of those bargains and keep the extra butters in your freezer which will keep it in good condition for a period of about 12 months.

Pasture-raised, 100% grass-fed cheese However, it tends to be expensive and difficult to locate in the market. In this situation it is recommended to go with cheaper cheeses.

To get the most value from your cheese to maximize your cheese savings, follow these guidelines:

  • Purchase it in large quantities. Find sales on your cheese of choice and purchase in bulk whenever it is possible.
  • Purchase the cheese in chunks. Pre-shredded cheese usually has additives such as cornstarch, something you wouldn’t want in keto. It will taste better if you shred it yourself. Purchase your cheese in blocks of 5 pounds or larger and utilize a food saver (or the plastic bag) to store half to use the future. It’s not difficult to consume the equivalent of 5 pounds within 2 weeks while on keto, so keeping it in the refrigerator will suffice.
  • You can process the cheese by yourself. Make use of the food processor in your kitchen to cut the cheese, rather than paying a fee to the cheese maker to do the processing for you. The majority of food processors have an attachment for shredding and can consume the chunk of cheese within just 10 seconds, and you will have professionally-shredded cheese.

When it comes to purchasing other dairy products with high fat content, you should adhere to these guidelines for saving money:

  • Find deals or discounts on cream cheese and sour cream, heavy cream and more. (Only when you really need to make use of these items).
  • Purchase only the fat-free, minimally processed version of these products.

Keto Supplements


Every week, there is a new product developed specifically for people who are keto. There are keto protein supplements, ketosis booster’s keto bars, ketone salts the list of keto-friendly supplements is expanding.

The positive side is that there is no need to buy these supplements. They’re almost never necessary.

Make sure you spend your time, money and energy into creating a healthy keto diet that is right for you and you’ll be able to achieve the results you’ve always wanted No keto supplements are required.

However, what can you do when you decide to test your luck? Here are some cost-saving suggestions regarding keto-based supplements.

  • Do you want to increase your energy levels and ketone production? Buy MCT oil instead of ketone salts and ketone esters. MCT oil (with the majority of C8 or C10 MCTs) have been found to increase levels of ketone (even after eating food high in carbs) and are significantly less expensive than ketone salts and esters. For more information about MCTs, take a look at our comprehensive review about these incredible fats.
  • Are you looking for a quick snack in the car? If you’re looking for a quick snack, choose whole food, homemade options. Avoid “keto bars,” “Atkins bars,” and “low-carb bars.” Many of them are made with ingredients that are not healthy and contain hidden net carbs that aren’t listed on the labels. Additionally, they are expensive. To save money be sure to stay away from snacking, and sip water or tea or coffee instead. If you have to take a break, opt for leftovers, cheese nuts, meat or make your own nut butter.
  • Are you looking to increase your muscle mass? Avoid Protein powders for keto and opt for the highest-quality whole food proteins. Eggs, fish, meat and cheese are the only things you require to build muscles. If you’re looking to find a quick and efficient source of protein the best choice is pure whey protein with practically no carbs. Simply because keto protein powder does not necessarily mean it’s more effective than 100 percent protein powder made from whey. Another relatively cheap, scientifically-proven supplement worth considering is creatine monohydrate. The majority of supplements that claim to be “muscle-building” supplements are just unproven claims made by marketers.
  • Do you want to meet your mineral and vitamin requirements? Get plenty of food rich in micronutrients like vegetables with low carbs organ meats, eggs, organ meats and bone-in-fish. Keep track of your mineral and vitamin intake from your diet using an app such as Cronometer. You can fill in the gaps by eating various foods or certain minerals and vitamins that you might not get enough of. It’s a reasonably exact method of assessing your mineral and vitamin supplements without spending cash on powders or capsules that you don’t really need to have.
  • Do you want to increase the amount of omega-3 you consume? Get your omega-3 requirements met by eating fatty fish such as salmon and sardines, instead of the omega-3-rich supplements found in seeds or. Fish oil supplements usually contain oxidized oils , which are dangerous to our health and seeds contain a form of omega-3 that’s not efficiently transformed to DHA as well as EPA (the omega-3s, which help people the best). It is the only method to be sure that you’re getting enough omega-3s of high-quality is to incorporate at least 2 portions of fish that are fatty in your daily diet.
  • Are you ready to experience the advantages that collagen provides? Do not waste your cash for “keto protein” powders. Consume more animal skins and bone broth that is gelatinous and supplement with a collagen powder. For more information on how collagen benefits you.

How to Buy High-Quality, Sustainable Keto Meat, Eggs, and Dairy on a Budget

sustainable keto products

You may already have an idea of the horrific conditions that animals are forced to endure in order to supply us with cheap dairy and meat and contribute to the degrading of our living environment. You might have been aware of the nutritional deficiencies traditional animal products are when compared to dairy and meat that are produced by healthy animals.

There are couple of strategies that you can employ to purchase keto-friendly meat as well as dairy items that are safe for the environment, you and your bank. The best option is to purchase your dairy, meat, or other animals’ products on one of these sites in bulk (and discounted or on sale when it is possible):

If you’re seeking a more effective method, you can find an area-based source of top-quality animal products and purchase the bulk quantities using these sites:

Remember that you might not be able to find top-quality organic, environmentally sustainable animal products at the same price than you can get traditional counterparts. To be able to pay the same price as traditional goods (and sometimes even more affordable costs) it is essential to buy in bulk, particularly in times of discount or sale.

Putting It All Together – A Quick Overview of How to Follow the Keto Diet on a Budget

Healthy eating doesn’t have to cost a lot of money. By using the methods described in this article, you’ll successful in achieving the results you desire by paying less than prior to.

For a quick refresher Here are the most important techniques and tips to keep you on the keto diet without spending a lot of money:

  • Use a keto budget that is compatible with your goals, lifestyle and health requirements.
  • Find deals, discounts and coupons, then prepare your meals around these.
  • Make sure you use everything you purchase before it is wasted.
  • Buy in large quantities, freeze in bulk and cook meals in large quantities.
  • Make the most of the huge discounts in Sam’s Club, Walmart, Costco and/or BJ’s Warehouse.
  • Make all your own dishes, condiments, sauces, meals and more.
  • Make your meals easy by using a variety of ingredients and planning ahead for leftovers.
  • Use low-cost drinks such as coffee, water and tea. Avoid buying diet sodas and alcohol, as well as other beverages.
  • Buy your produce in season, and in local stores when it is possible or stick to fresh broccoli, spinach, and cauliflower. Always purchase your vegetables freshand always fresh, and never freeze (unless you can find an offer that is better elsewhere).
  • Purchase all the meat in large quantities. Beware of more expensive cuts of meat, such as filet mignon and wings of chicken. Use chuck that is ground chicken thighs, or whole chickens instead.
  • Get wild-caught and canned seafood such as sardines and salmon and other fish, when they are available. Consume no more than 3 servings per week in order to get the benefits of EPA as well as DHA without paying too much for seafood.
  • Purchase eggs in bulk so that they can be a part of any keto meal.
  • Purchase cheese blocks in bulk, and then make it yourself.
  • Make use of the power of online shopping to purchase keto-friendly essentials at a low cost.
  • Make use of coconut oil or extra virgin olive oil or butter, as the main cooking fats and add more fat to your daily diet.
  • Do not take keto supplements.
  • Do not snack or eat desserts.

Additionally If you are one of those looking to improve the sustainability and quality of your food choices, I would suggest looking up Dieter24 or Local Harvest for local-sourced vegetables eggs, meat, and dairy. Additionally, you can get high-quality sustainable animal products delivered to your home for a low cost through U.S. Wellness Meats, White Oak Pastures, and/or Udder Milk.

Even if you don’t follow all of our recommendations The keto diet can still be fairly affordable. Just by cooking every meal at home, it’s possible to prepare a complete week of keto-friendly meals for a price of around $2 per meal.

That’s right, most keto-friendly people can eat breakfast and lunch, as well as dinner along with a side dish as well as leftovers, for approximately six dollars per meal. To understand the ways to do this take a look out our one-week keto buying list with a budget along with a menu plan.

Imagine how much money you could save if you were to take advantage of the power of planning your meals using the strategies that are discussed in this article. It’s likely that you’ll spend less on food than you have before, while achieving your body composition and health objectives at the same time. This is a win-win-win for you and your banking account.

If you’re already keto on a limited budget I’d like to hear about your unique strategies and tips to help all those who is on a tight budget. Leave a comment below if you have any strategies to save money that we haven’t covered.


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