What is the keto diet, and why is it so expensive? The core principle of the ketogenic diet is putting your body into ketosis, a metabolic state in which your body burns ketones rather than glucose. By reducing carbohydrate intake, you lower your blood sugar, which prompts your body to use fat instead of glucose for energy. This is accomplished by eating less carbs and high fat and low to moderate amounts of protein.
But prioritizing fats and proteins over carbs can be expensive, especially if you don’t know how to choose keto friendly foods. The average price of rice is around $0.90 per pound in the United States, while a pound of chicken breast averages $4.75. That’s a big enough difference to consider steering your shopping cart down those grain-filled aisles. Learning how to eat keto on a budget will help you avoid those pesky carbs. Affordable keto foods help to keep your belly and wallet full while shedding unwanted pounds. Here are 7 tips to fit a keto lifestyle into your budget.
1. Choose the Right Cut
Protein is a high priority for keto dieters. But the meat section of the grocery store often has the highest price tags. The great news for keto fans is that the priciest cuts are often the leanest ones, and those aren’t what you want. In a keto diet, fat replaces the energy you would otherwise get from carbohydrates. So, choose chicken wings and thighs over chicken breasts to save money and hit your daily fat quota. A whole chicken is half the price per pound of chicken breast. Pork shoulders and beef roasts are more marbled with fat than filet mignon and ribeye. They’re also more economical and can provide multiple meals. Ground beef is a staple of the keto diet, especially 80/20 blends. Higher fat percentages in ground meats mean lower prices. Plus, there’s another perk– they yield more flavor.
2. Broaden Your Perspective on Protein
Another tip for how to eat keto on a budget is incorporating meatless meals. Greek yogurt topped with walnuts provides a delicious balance of fat and protein. Eggs on a keto diet aren’t just for breakfast. Add sliced hard-boiled eggs to your lunch salad. Top whisked eggs with veggies and cheese in an oiled frying pan and broil them for a dinner frittata. Mash beans, avocados, oil, and seasonings with a fork and dip your favorite veggies in. Having keto protein powders and snacks on standby also saves time and money. Scoop servings into portable water bottles for economical meals on the go.
3. Repurpose Your Leftovers
Large roasts and whole chickens can feed you for several days at an affordable rate. Don’t toss your protein scraps. Boil them into broths, dice them on your salads, and freeze any leftovers you can’t eat in time. Proteins are blank canvases, so get creative. Add shredded beef to your breakfast omelet, into lettuce wraps for lunch, and stew for dinner. Repurpose leftover produce too. A salad turns into a delectable warm dish, when sauteed in keto-friendly avocado oil. Leftovers don’t have to be boring. You’ll find yourself anticipating meals when you plan ahead.
4. Buy Shelf-Stable Items in Bulk
You can buy meat and produce in bulk if you have the freezer space. And shelf-stable items are easy to store in large quantities. Nuts, seeds, beans, nut butters, oils, coconut milk, coconut, and other pantry staples can quickly round out a meal. Dry goods are cheaper to buy online than meats and veggies since they don’t require dry ice or special shipping procedures. Comparison shop for the best deal and free shipping. Bulk buys cut down on the overall price of your protein and keep your menu colorful. Many dry goods, like flax seeds, can last for over a year when properly stored. So, buying these items in bulk is always a smart budget decision.
5. Always Shop with a List
You already know you shouldn’t grocery shop hungry (how did those cookies get in the cart?). When following a keto diet, you also shouldn’t shop without a list. It’s too easy to impulse buy, even the healthy items. Those shiny red peppers that catch your eye– they might not be on the menu this week. If you want to stick to your budget, plan your meals for the week, or at least a few days, so no ingredient goes to waste. It also helps to meal prep for the week, so there are always keto friendly foods waiting in the fridge.
6. Stay in Season
Those “buy one, get one free” sales in the produce section aren’t random. Stores want to sell the seasonal items that arrive by the truckloads, faster than the remnants of last season’s produce. Oranges grown out of season cost more to produce and import than those grown in peak citrus months. Produce is always cheaper when you choose from the current harvest. It depends on the region you live in, but in many states, great winter picks are kale, lettuce, and spinach. Smart summer picks include cucumbers, peppers, and zucchini. Fresh produce can spoil quickly, so plan ahead before you buy. If you’re grabbing a big bag of spinach, devise a menu to maximize it without being repetitive. Stir it into your scrambled eggs, stuff chicken with cheese and spinach, and make a refreshing salad with spinach leaves, crumbled bacon, and orange segments.
7. Simplify to Save
Simplifying the keto diet lowers your grocery bill. It also makes the plan easier to follow. Choose recipes and products with minimal ingredients for best results. Pre-packaged keto meals are overpriced. So are keto versions of foods that are traditionally made with grains. Instead of buying keto pancake mixes, combine almond flour with cream cheese and eggs for a keto friendly, more affordable pancake. Munch on homemade keto friendly snacks like kale leaves roasted with oil, boiled eggs, and celery dipped in almond butter. Stock your shelves with keto snacks from GNC that have minimal ingredients. When you reduce the sauces, garnishes, ingredients, and condiments, each element of the dish becomes more pronounced. Learning how to eat keto on a budget is easier than it sounds. Rely on GNC for quick, keto friendly snacks and budget-friendly keto diet tips.
