Keto Grocery Shopping On A Budget
Keto is freaking expensive!
But is it really?
My short answer is, it depends.
If comparing to a traditional western diet that is filled with pasta, then yes it is definitely more expensive.
You can eat much cheaper when there are no diet restrictions, but we are not here to do that.
Today, I want to show you how I think about keeping it keto on a budget.
I broke it down for you into 5 simple steps that will reduce your cost of eating on keto drastically.
Step 1. Determine Your Weekly Food Budget
What does “on a budget” mean to you?
For some, people it can go as little as $1 a day.
Can you even stay keto on $1 per day?
Hell, yes. You are not going to see any variety in your food but some people do it successfully.
Eggs are going to become your staple food.
But I am not here to talk about what you can buy for $1 a day. I want to provide strategies that will minimize the cost of staying keto.
So, determine your weekly food budget first.
It will drive everything that you can and can’t have.
Step 2. Keto Shopping List On a Budget
Did you already determine your weekly food budget?
Let’s get started.
I want to give you a list of the cheapest foods that you can buy on keto.
Cheap Keto Vegetables
When it comes to shopping for ketogenic vegetables, you should avoid already prepped vegetables. They are 2 times more expensive than buying raw unprepped veggies.
So here is my list (average under $2 per pound):
- Cauliflower Heads
- Cabbage Heads
- Celery Stalks
- Green Beans
Don’t forget to check out a frozen section for frozen spinach and other veggies from the list above.
Another good thing about all of these vegetables is that they are all very nutrient dense. You will be able to get all the necessary micronutrients from this list.
Here is a more in-depth guide to ketogenic vegetables.
Keto Meat On A Budget
Who says that meat is too expensive?
The best part about staying ketogenic is that all of the fatty cuts of meat are less expensive than low-fat cuts.
I usually buy meat in bulk and freeze it if necessary, especially if there is a sale.
Here are my favorite cheap meat options:
- Whole chicken
- Whole Turkey ( not during holidays)
- 70/30 ground beef
- Pork chops
- Pork shoulder
- Boston butt
- Bacon in bulk
- Lard for cooking
- Pepperoni Slices
- Rotisserie Chicken
Cheap Keto Dairy And Eggs
I usually don’t buy a lot of dairy products.
The only thing from this list I would spend extra money on is organic or grass fed butter.
- Eggs (large cartons)
- Organic Butter
- Large Blocks of cheese (Costco, Sam’s Club, BJs)
- Heavy Whipping Cream
- Cream Cheese
Keto Drinks On A Budget
I remember the first time I came to the US, I was amazed that you can drink clean water for free.
Unfortunately, 3rd world countries can’t have that…
So, please enjoy the best drink you can have for free. Stay hydrated and drink at least 64 oz of water daily.
If you don’t like water, then you can buy Mio which is inexpensive if you think about a number of drinks you can make with it.
Other sodas are pretty pricey.
Cheap Keto Oil
Did you know that you can buy 1 gallon of coconut oil for dirt cheap on Amazon? 18 cents per ounce. Yes, please!
It all seems pretty expensive until you shop by buckets. LOL
You can also cook with lard that I listed in meats. Super inexpensive.
The same concept goes with Virgin Olive Oil. If you buy it in bulk (quarts or gallons) it comes to 30 cents per ounce.
I have one more! Peanut Butter. Mmm… Yummy.
Keto Canned Food On A Budget
Sometimes I don’t want to cook but I want to stay on a budget.
Here is a list of canned foods that I buy to stay ketogenic.
- Light Chunk Tuna In Oil
- Canned Anchovies
- Coconut Cream
- Canned Salmon
- Corn Beef
Keto Spices And Salad Dressings On A Budget
Buying spices at the grocery store is one of the biggest rip-offs. You will see up to %500 markups.
The best place to buy spices is either in bulk online or going to one of the local markets where they sell them by weight.
The amount of spices I use, I will be saving at least $100 per year buying in bulk or by weight.
Here is a list spices that I buy at 40 cents per ounce, on average:
Low / no carb food list seasoning (1 tsp net carbs)
- Salt (0g)
- Black Pepper (0.9g)
- Chili Powder (0.4g)
- Curry Powder (0.5g)
- Mustard (0.1g)
- Most Hot Sauces (0.2g)
- Dill (0.8g)
- Basil (0g)
- Chives (0g)
- Cinnamon (0.7g)
- Oregano (0.4g)
- Rosemary (0g)
- Thyme (0.1g)
Almost no carb dressings per (1 tbsp net carbs):
- Soy Sauce (0.5g)
- Mayonnaise (0.1 g)
- Caesar Dressing (0.46g)
- Ranch Dressing (0.9g)
- Vinegar (0.05g)
You can download an editable ketogenic shopping list here and adjust it just for your budget.
Step 3. Adjust Keto Recipes For Store Deals
Most people pick out their recipes before they go to the store.
It seems logical, right?
You have a list of groceries to buy, based on your weekly meal plan.
When you are on a budget, you need to start thinking of recipes based on store deals.
You can definitely stick with my keto grocery list on a budget, and you will be fine. But…
What if you see steaks on sale for $2 or a store is having a BOGO type deal?
I will buy all the steaks they have and adjust my meal plan and recipes accordingly.
That means you might be spending a little more time at the store, but you will be saving that mula.
Step 4. Buy in Bulk
Buying in bulk is one of the smartest things you can do if you want to save money.
I noticed that you can save up to 60% on groceries when buying in bulk.
I usually stick with foods that I am sure I will eat. Don’t buy foods in bulk that you’ve never tried before.
Another great benefit that I noticed when buying in bulk is that I started to go to the grocery store less. It saves me time and money on gas.
Here is a list of my favorite keto bulk foods:
- Coconut oil
- Olive oil
Step 5. Cook and Meal Prep
I saw that when I didn’t plan my meals for the week, I would have multiple slip-ups and go spend a lot of money at the cafes during lunch.
Meal planning and prepping for the week is the number one way for me to stay on track with the ketogenic diet and not spend too much money on eating out.
I am not going to lie, meal planning takes some work, but when there is a system in place you don’t have to think twice about what to eat next.
No more last minute decisions on what to eat, no more snacking, and no more tedious, time-consuming daily cooking.
Now I have delicious recipes that I enjoy eating within my reach at all times. And because I cut down on eating out, I started saving a bunch of money each month.