15 Ways To Save Money On The Keto Diet

If you’ve done any research on the ketogenic diet, you are likely aware that it necessitates a total transformation of your dietary habits.

This high-fat, low-carbohydrate diet is vastly different from the typical American diet, which according to the charitable organization NutritionFacts.org consists of high amounts of sugar, saturated fat, salt, and grains, and low amounts of vegetables, fruits, and healthy fats.

Having a specific diet can be hard for a variety of reasons, including financial strain. The cost of groceries is already high, so the thought of having to buy specialty items (which are usually more expensive) and numerous trips to the store may seem too much to handle.

Luckily, that doesn’t have to be the case. Bonnie Nasar, a Registered Dietitian Nutritionist based in New Jersey, insists that a ketogenic diet can be done without breaking the bank. Nasar promotes a plant-based Mediterranean ketogenic diet.

Think about the big picture: If your doctor suggests keto as part of your health plan for a medical condition, a nutrient-packed version of the ketogenic diet could help to enhance your well-being.

Nasar states that this could potentially lower healthcare expenses in the future. Eating healthier will result in a positive outcome.

1. Prepare Simple Cheap Keto Meals, Plan Leftovers, and Pantry Cooking

Keep it Simple

You don’t have to make elaborate meals every night. An approach to following a keto diet without breaking the bank is to keep your meals uncomplicated, so you don’t have to buy many components.

A delicious and quick dinner option could be a combination of meat, vegetables, and a garden salad. You could also make a great meal by preparing a casserole or one-pan dish consisting of both meat and vegetables.

Leftovers are Smart

Make enough for leftovers. It is usually more economical to purchase enough materials to double a recipe compared to creating something distinctive for each meal. You can make one dish to eat right away and another to be stored in the freezer for future use. Prepare a single dinner and then reheat it for your midday meal the next day.

One Day a Week Declare a Smorgasboard

Usually, on one day of the week, we make all the remaining food available so that everyone can select the dishes they like best. Instead of discarding food, we make sure to consume the meals we have prepared for the week.

Pantry Cooking

Use up what you have on hand rather than heading to the grocery store to get items for other dishes.

It is likely that we can cobble together a meal from the items we have in our cupboards, refrigerator, and freezer. It could be something different than what we desire, but it is a method to make your finances go farther and reduce waste.

Cheap Keto Meals:

Cheap Keto Lunch Ideas

2. Cheap Cuts of Meat, Shop Weekly Sales, and/or Buy Meat in Bulk

Buy Meat from a Meat Subscription Service

Having to pay a lot for groceries and facing issues with availability, a meat subscription service may be an ideal way to make sure your freezer is always full.

ButcherBox is a food subscription service that provides you with high-quality, dependable meat; 100% grass-fed and pasture-raised beef, free-range organic chicken, heritage breed pork, and wild-caught Alaskan salmon sent directly to your home.

They put on a variety of deals during the year, like free ground beef or bacon forever. ButcherBox’s website has all the details.

Choose Cheap Cuts of Meat

Certain cuts of meat tend to be more affordable, like an entire chicken, chicken thighs and drumsticks, flat steaks, hamburger, chuck roast, sirloin steak, and pork chops with the bone in.

Shop Weekly Sales

Checking the weekly specials at the grocery store will help you to save money on keto-friendly foods. Grocery stores usually have weekly discounts on various kinds of meat.

It is advisable to buy the items that are discounted each week and devise meals based on that or buy in bulk and store in the freezer for later. In the long run, your savings can be significant.

Buy Meat in Bulk

Purchasing large quantities of meat can be an economical choice if you own a sizeable freezer. It may be possible to locate a person in your area who is offering for sale a portion of a cow, ranging from 1/2 to 1/4.

3. Save on Fruits and Veggies

Buy Produce in Season

In addition to the grocery store having discounts on meat each week, they also have deals on fresh fruits and vegetables. Buying fruits and vegetables that are on offer and in their peak season will yield the most economical results.

You can save money by buying in bulk and freezing items that can be stored for a later date. This is a tutorial on how to preserve fruits and vegetables by freezing them.

Plant a Small Garden

If possible, having a garden can be very cost-effective, particularly for vegetables you consume regularly. At our house, we consume a lot of cucumbers and green peppers. We have attempted to cultivate a small garden numerous times, and it has been extremely beneficial.

4. Meal Plan, Pick Five, and Meal Prep

Meal Plan

By being organized, you can purchase the items you require and then be deliberate about preparing the food you bought and consuming the remainder. You might want to take it to the next level and use the store flyers to plan your meals based on what is discounted that week.

Five Favorite Meals

Choose five recipes that are simple to prepare and always store the necessary components for those dishes in your pantry. In this manner, if you are inclined to dine out and expend money, you are aware you have all the ingredients to prepare a simple dish without much effort.

Meal Prep

Pre-planning meals by browning ground beef and making extra portions can reduce the amount of time spent in the kitchen.

Utilize your resources in an efficient manner in order to avoid burnout during your time spent cooking, especially now during our prolonged stay at home. This article provides five straightforward strategies for preparing meals in accordance with the keto diet.

5. Buy in Bulk at Wholesale Clubs like Costco, Sam’s Club, or BJ’s Warehouse

As part of the Keto eating plan, you’re likely to consume a lot of items such as butter, cheese, heavy cream, cream cheese, salad dressing, and so on.

By buying these products from a bulk store, you will receive a discount due to the bulk pricing. Buying large quantities of food at a wholesale club is advantageous since other grocery outlets have restrictions on how much you can purchase.

6. Grocery Shop Online

Doing your grocery shopping on the internet can be an enormous time saver and a way to remain within a set budget as it prevents spontaneous purchases.

Nowadays, many people are reluctant to leave their homes, so ordering groceries online is a great alternative. If you reserve a time frame, you can get a discount of $10 on your initial purchase from Walmart on the web.

7. Check Discount Stores for Almond Flour, Coconut Flour, etc

Occasionally, my neighborhood Big Lots Store stocks different gluten-free products that are beneficial to people on a Keto Diet, including almond and coconut flour. The prices have been greatly reduced since these products are being discontinued.

8. You Don’t Need Everything You See in a Keto Grocery List

Making a purchase from a keto grocery list can be advantageous. Keep in mind that you don’t have to purchase every keto product at the grocery store right away. Get only the low-carb products you require and create your ketogenic kitchen inventory as you go. Stick to the basics, then buy extras as needed.

9. Buy These Beans to Keep Carbs Low and Heart-Healthy Protein High

One of the best techniques for cutting down your grocery expenses is to purchase beans. However, when following a keto diet, the majority of beans contain excessive carbohydrates. For example, according to the U.S. The United States Department of Agriculture reports that a half cup of canned black beans with a low-sodium content contains over 11 grams of net carbohydrates.

Net carbs can be determined by subtracting the fiber and sugar alcohols from the total carbs, as indicated by Atkins.com, which is something that many keto dieters will take into account.

Nasar states that black soybeans are an exception and she encourages her keto clients to incorporate this bean into their diet. You can purchase a 15-ounce can for a few dollars, and each ½ cup serving contains only 5 grams of net carbohydrates.

The portion size also contains 6 g of fiber, which is beneficial for the digestive system (this is especially helpful if you experience gastrointestinal issues while on the keto diet).

Another bean option Nasar recommends? Lupini beans, a brined white snacking bean. These beans can be located either in the canned section or in the snack area. A quarter of these beans (which are an impressive size) provide you with 5 grams of carbohydrates and 5 grams of fiber, giving you 0 grams of net carbs according to the USDA.

10. Find Frozen, Not Fresh, Berries to Get Your Keto Fruit Fix

If you opt to add fruit to your keto regimen, you should only have it in small quantities. According to the USDA, a standard-sized apple contains over 20 grams of carbohydrates. So fruit options are few. Berries are advantageous because they are packed with fiber and have fewer net carbs than other types of fruit.

Berries may be pricey while they are in their prime, but frozen berries are more cost-effective and have a much longer shelf life, so you are less likely to end up throwing them out. Previous studies have revealed that frozen fruits and vegetables usually contain the same amount of vitamins, or even more, than fresh produce.

Purchase a large container of frozen berries and distribute a little at a time to put in a ketogenic smoothie, or defrost to use as a syrup-like garnish on keto pancakes. According to the USDA, there are 3.3 grams of net carbohydrates in half a cup of raspberries.

11. Skip Organic, Grass-Fed, and Free-Range

It is recommended by proponents of the keto diet to buy meats from animals that have been grass-fed or allowed to roam freely, as well as organic vegetables. It’s a good idea, but if you want to cut costs, you don’t need to buy all the different foods to stick to the keto diet.

Dr. Herrmann advises that if you have been consuming a traditional American diet, you can make progress in regards to your health by thinking about the larger issue and attending to the specifics later.

The aim is to progress towards consuming only complete, unprocessed foods, including conventionally-grown (non-organic) fruits and vegetables as well as proteins. If you can afford it and you want to, you may look into organic choices later.

If you’re concerned that regular vegetables are inferior or that it will be detrimental to your health if you can’t afford organic produce, take a look at the resource Safe Fruits and Veggies.

The non-profit organization works with both organic and conventional fruit and vegetable producers and can help to put any worries to rest.

12. Opt for Eggs to Get Healthy Fat on the Cheap

Recently, eggs have been the focus of attention due to the sharp rise in cost of a dozen large eggs, which is now an average of $4.25 per carton, having more than doubled over the last twelve months, according to the United States Department of Agriculture. Nevertheless, they remain a relatively inexpensive source of protein, costing a mere $0.35 per egg.

According to US Department of Agriculture figures, one big egg contains 4.8 g of fat, 0.4 g of carbohydrates, and 6.3 g of protein, making it a great choice to meet your macro goals. Mix together some dark leafy greens and sprinkle cheese on top for a breakfast meal, or use the ingredients to make a frittata for lunch or dinner.

13. Get Comfortable With Meal Planning to Reduce Food Waste

The NRDC website, SavetheFood.com, reveals that the average household throws away a shocking amount of food — approximately $1,500 per year.

No matter what type of diet you are following, whether it be the ketogenic diet or something else, this statement still holds true.

Meal planning can help reduce the amount of food that is thrown away, which involves eating leftovers, cooking up vegetables that are wilted or softened, storing food properly, and making a plan for meals before going grocery shopping.

14. Focus on High-Fat, Low-Cost Oils From Plants

If avocados are too expensive for you to include in your ketogenic diet, don’t worry – you can still get your fats through oils. Nasar claims that avocado oil is more cost-effective than buying fresh avocados.

Though you won’t receive the same amount of fiber from a packaged avocado, it does provide a source of monounsaturated fats that promote heart health and support staying in ketosis by adding fat to meals. She also recommends extra-virgin olive oil.

Target’s Good & Gather is often cheaper than well-known brands. The North American Olive Oil Association suggests storing your oil in a cool, dark cupboard away from both the stove and the refrigerator to preserve its quality.

15. Buy Keto-Friendly Nuts, Like Almonds and Walnuts, in Bulk

A popular suggestion to save money is to purchase items in large quantities. This can be a great idea, as long as you have enough space to store them and the ability to consume them before they go bad.

It is essential to take caution when purchasing a lot of food at once, as it can lead to spoilage. It is best to be mindful of what is being purchased in large amounts and to store it in a secure location.

If you are a member of a warehouse store like Costco or Sam’s Club, you can not only get excellent value on bulk quantities of meat and oils, but also more expensive specialty items like nuts.

An example of this is Costco offering 3 pound containers of almonds for approximately $13. The fat content of almonds (1 oz, or 22 kernels) is 14.1 g, the net carbs are 2.58 g, and the protein is 6 g. Prices may vary depending on location, but almonds are generally considered acceptable for the keto diet.

They remain edible for an extended period of time as an added benefit. It is recommended by the Almond Board of California to store them in a cool, dry environment to maintain their freshness for up to two years.