Keto on a budget

The ketogenic diet has been a popular diet for weight loss and overall health improvement. However, one of the main concerns that people have is the cost of following this diet. In this article, we will explore ways to follow the ketogenic diet on a budget without compromising on the quality of your food.

Understanding the Keto Diet

The ketogenic diet is a high-fat, low-carbohydrate diet that puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This diet is known for its ability to help people lose weight, improve brain function, and lower the risk of chronic diseases.

Affordable Keto-Friendly Foods

One of the best ways to save money on the keto diet is to focus on whole, unprocessed foods.

  1. Eggs: Eggs are a great source of protein and healthy fats, and they’re very affordable.
  2. Leafy greens: Leafy greens such as spinach, kale, romaine, and cabbage are low in carbs and high in nutrients.
  3. Meat and poultry: Chicken, beef, and pork are all good sources of protein and can be purchased at reasonable prices. Chicken legs and thighs are often less expensive than chicken breasts, and they’re also more flavorful. Also consider buying a whole chicken when on sale, which can be more cost-effective than buying individual cuts of chicken. As for beef, ground beef can be made into many wonderful dishes from Big Mac bowls, meatballs, hamburgers, meat loaves, and taco salads. Consider using a chuck roast and cutting them into steaks. Chuck has wonderful marbling that resembles that of a ribeye steak at a fraction of the cost. There are many affordable pork cuts to consider as well. These include pork chops, tenderloin, sausages, country-style ribs, and pork shoulder.
  4. Canned fish: Canned fish like salmon, tuna, sardines, and shrimp are a great source of omega-3 fatty acids and are often less expensive than fresh fish.
  5. Nuts and seeds: Nuts and seeds such as almonds, pecans, walnuts, and chia seeds are high in healthy fats and make for a great snack. These are excellent salad toppers as well and can help stretch the buck.
  6. Cauliflower and zucchini: Both of these vegetables can be used as a low-carb substitute for pasta or rice.
  7. Coconut oil and olive oil: These healthy fats are great for cooking and can be purchased at a reasonable price.
  8. Berries: Berries such as raspberries, blackberries, and strawberries are low in carbs and high in both fiber and antioxidants.
  9. Cheese: Cheese is a good source of healthy fats and protein, and can be added to a variety of dishes.
  10. Greek yogurt: Sugar-Free Greek yogurt is high in protein and can be used as a healthy alternative to sour cream, or topped with your favorite fruits and nuts for a breakfast or dessert treat.

It’s also important to mention that planning meals and making a grocery list can help to stick to a budget while on a keto diet. Also, buying in bulk, and opting for seasonal produce can also help save money.

Meal Planning and Meal Prepping

Another way to save money on the keto diet is to buy in bulk. Many keto-friendly foods, such as nuts, seeds, and meats, can be purchased in bulk, which can save you money in the long run. Additionally, meal planning and meal prepping can help you make the most of your grocery budget. By planning your meals in advance, you can make sure that you are using all of the ingredients you purchase, which can help you avoid waste and save money.

Keto-Friendly Recipes

Here are a few budget-friendly keto recipe ideas to consider:

  1. Keto Breakfast: Cheesy eggs with sausage or avocado
  2. Keto lunch: Salad with cucumber, feta, and canned tuna. Top it with chopped pecans, olive oil & vinegar.
  3. Keto Dinner: Chicken drumsticks with roasted zucchini, bell peppers & onions
  4. Keto Dessert: Berries with whipped cream


In conclusion, the ketogenic diet can be a healthy and effective weight loss and overall health improvement strategy, but it can be perceived as expensive. However, by focusing on whole, unprocessed foods, purchasing cheaper cuts of meats, buying in bulk, and meal planning, you can follow the keto diet without breaking the bank. With a little bit of creativity and planning, you can enjoy the benefits of the keto diet without compromising on the quality of your food. Remember, eating healthily and sustainably is not only about the cost but also about the long-term benefits for your health. The key is to find the balance between healthy eating and budgeting.