In recent years, the ketogenic or keto diet has become increasingly popular, with more people adopting it to trigger weight loss, improve their mental clarity and boost their overall energy levels.
As it is characterised by a high-fat and low-carbohydrate intake, there is a perception that adopting a keto lifestyle requires you to spend a bit more money on your weekly food budget.
While it’s easy to assume that low-carb, high-fat eating requires buying boutique ingredients and premium meats, the truth is you can absolutely do keto on a budget – and do it well.
If you’re open to trying this diet and are not sure how to go about doing so, this article is for you. Here are six affordable meal planning and shopping tips you might want to adopt.
1. Order from a keto meal delivery provider
One of the easiest ways to stick to keto without overspending (or stressing) is to use a keto meal delivery provider like MACROS.
They offer ready-made keto meals delivered straight to your door, which is ideal if you’re busy, live alone, or just need a break from constant meal prep.
While it might seem counterintuitive to suggest a delivery service when you’re watching your spending, many people find it prevents them from succumbing to impulse supermarket buys or last-minute takeaway orders.
In fact, it can actually help you stay on budget by providing portion-controlled ready-to-eat meals, which don’t involve buying lots of ingredients.
Even if you want to cook most of your meals at home, you can use this service as a backup on days when time gets away from you.
2. Plan your meals in advance
Regardless of whether you are on the keto diet or not, a very effective way to manage your food expenses is to plan your meals in advance.
Having a set menu means you know exactly what you’re buying, how much you need, and when you’ll use it. It also reduces those unnecessary mid-week supermarket trips that can lead to overspending on things you didn’t intend to buy (especially if you’re hungry while doing it).
It’s a good idea to choose a few go-to recipes for the week around what you have in your fridge and pantry, and then only shop for what’s missing.
Ultimately, the more you plan, the less you waste, and the easier you will find it to stay within your budget. If you need help, you can always enlist the services of a keto nutritionist.
3. Choose budget-friendly keto staples
It might surprise you to discover that not every keto ingredient needs to come from a health food store. In fact, some of the best low-carb staples are incredibly affordable.
Eggs, for one, are an excellent source of protein and can be used in countless ways. Additionally, canned fish like tuna and salmon are very cost-effective options that are also long-lasting and great for salads or quick lunches.
Other staples you can get include frozen vegetables, which are often cheaper than fresh yet just as nutritious, and dairy products like cheese and plain Greek yoghurt.
If you’re not ready to give up on meat, mince – whether beef, pork or chicken – is another budget winner, especially when bought in bulk.
4. Shop seasonal and local
You’ve probably noticed that buying produce that’s in season is much cheaper than purchasing others that’s not.
For this reason, while keto isn’t a produce-heavy diet, if you want to eat some vegetables, it’s a good idea to choose ones like zucchini, cauliflower, spinach, and avocado when they’re in peak season.
Not only will they be at their most delicious, but you can also pick them up for very affordable prices, especially at local farmer’s markets.
5. Buy in bulk where it makes sense
Buying in bulk can seriously cut your grocery bill, especially for keto staples that store well.
Products like olive oil, nuts, seeds, and cooking oils are great examples because they come in large sizes that are often very reasonably priced. At the same time, buying large blocks of cheese and meat at bulk prices from a butcher or wholesaler can save you a tidy sum.
Once you buy them, you can then portion them out into smaller quantities and freeze them for later. That said, it’s important to be realistic because bulk buying only saves you money if you’re actually going to use what you’ve purchased.
6. Cook in batches and freeze
Batch cooking is a terrific strategy for anyone who wants to adopt the keto diet but also gets home late from the office or has a busy lifestyle.
Select dishes that freeze well, such as casseroles, soups, stir-fries, and egg bakes, and spend a weekend afternoon cooking them.
Once you’ve done that, you can portion out those meals into containers and freeze them, ready to eat on those occasions when your time is too pressed to cook.
Not only does doing this reduce how often you cook, but it also ensures you always have something keto-friendly on hand, which helps you avoid taking easier, more expensive, or less healthy options.
As you can see, there are plenty of ways that you can shop for a keto diet while on a budget to make meal planning affordable and manageable.