12 Tips and Tricks to Do the Keto Diet on a Budget
Don't overlook the importance of vegetables on the keto diet! While fats and proteins take the spotlight, it's crucial to incorporate keto-approved vegetables into your meals. Stephen Herrmann, PhD, recommends bulking up your dishes with veggies like spaghetti squash, cauliflower, and lettuce. These choices not only add volume but also provide essential fiber for heart health.
While pre-cut veggies like bagged cauliflower "rice" or packaged zucchini noodles offer convenience, they can be more expensive. To save money, consider buying whole vegetables and taking the time to do the meal prep yourself. By doing so, you can enjoy the benefits of cost-effective, fresh produce while ensuring it fits perfectly into your keto meals.
3. Choose Wisely on your cuts of meat!
Being strategic with meat purchases can help you stay within your budget on the keto diet. Factors like location, shopping destination, cut of meat, and type of meat can significantly impact the price. To make the most of your budget, consider the following tips:
- Opt for Roast Cuts: If you're craving beef, choose roast cuts over pricier options like rib eye. For example, a chuck roast is generally more affordable than rib eye. At Target, rib eye is priced at $14.99 per pound (lb), while chuck roast costs $5.99 per lb.
- Choose Bone-In Cuts Wisely: Bone-in pork chops tend to be more expensive compared to pork shoulder roast. This is because bone-in cuts include the weight of the bone, increasing the overall cost. For a more budget-friendly option, go for a pork shoulder roast. At Target, bone-in pork chops are priced at $4.49 per lb, whereas a pork shoulder roast costs $3.19 per lb.
- Consider Chicken Thighs: Chicken thighs are known for being one of the more budget-friendly meat options. They are often priced lower compared to boneless skinless chicken breasts. For example, at Walmart, chicken thighs are a steal at $1.97 per lb, while boneless skinless chicken breasts are priced at $4.48 per lb.
By being mindful of these pricing differences and making strategic choices, you can enjoy a variety of meats while staying within your budget on the keto diet.
4. Shop at Bargain Grocery Stores
Where you choose to shop can have a significant impact on your keto diet budget. According to the market research firm Dunnhumby's 2022 Special Inflation Edition report, several chains offer competitive prices. Market Basket, Aldi, Lidl, and WinCo made it to the top 10 in terms of affordability. Additionally, Dollar General and Family Dollar are expanding their food selections, providing more options at reasonable prices.
For those interested in bulk purchases, Costco is a great option, ranking 14th on the affordability list. Trader Joe's, although in last place at No. 17, is noteworthy for its reasonably priced produce. Bonnie Nasar suggests shopping at Trader Joe's for a better deal on vegetables. She also recommends comparing prices across different stores and utilizing apps that can assist in finding the best deals. A quick Google search will help you discover such apps.
By choosing the right stores and taking advantage of comparison shopping, you can maximize your keto diet budget and find affordable options for your grocery needs.
5. Buy Beans to Keep Carb count Low and enjoy Heart-Healthy Protein High
While beans are known for being budget-friendly, they typically contain too many carbs for a keto diet. However, there are exceptions worth exploring. According to Bonnie Nasar, black soybeans are a great choice for keto followers. A 15-ounce can of black soybeans, costing just a few dollars, contains only 5 grams of net carbs per ½ cup serving. Additionally, it provides 6 grams of fiber, which promotes a healthy digestive system—an important consideration when managing potential tummy troubles on keto.
Another bean option recommended by Nasar is lupini beans. These brined white snacking beans can be found in the canned or snack aisle. USDA data shows that 25 lupini beans offer 5 grams of carbs and 5 grams of fiber, resulting in 0 grams of net carbs.
By incorporating these keto-friendly bean options into your diet, you can enjoy the benefits of affordability, added fiber, and a variety of meal options while staying within your carb limits.
6. Find Frozen Berries (not fresh) to Get Your Keto Fruit Fix
When it comes to incorporating fruit into a keto diet, it's crucial to keep the portions limited due to their carb content. For example, a medium apple contains over 20 grams of net carbs. However, berries can be a great option as they are higher in fiber and lower in net carbs compared to other fruits.
While fresh berries can be expensive, frozen berries offer a more budget-friendly alternative. They are less likely to spoil and go to waste. Additionally, research suggests that frozen produce retains the same or slightly higher vitamin content compared to fresh produce. By purchasing a large bag of frozen berries, you can portion out smaller amounts to add to keto smoothies or thaw them to use as a syrup-like topping for keto pancakes. According to USDA data, ½ cup of raspberries contains 3.3 grams of net carbs.
By choosing frozen berries and incorporating them into your keto meals and snacks in controlled amounts, you can enjoy the flavor, nutritional benefits, and cost-effectiveness of berries while staying within your carb limits.
7. Join a Meat Share For Great Deals on Beef, Pork, and More
Depending on your location, you may have the opportunity to purchase a whole, half, or quarter cow directly from local farms or butcher shops, as suggested by Bonnie Nasar. Although the upfront costs may be higher, this approach allows you to buy meat in bulk and significantly reduce the per-pound price. The cuts of meat will typically come frozen, ensuring their long-term preservation.
In addition to the cost savings, buying meat directly from local farms or through meat shares can also align with your desire to support more environmentally friendly sources of meat. In cases where local farms do not offer meat shares, there are online subscription companies like Primal Pastures that provide 100 percent grass-fed, humanely raised meats. For example, investing in a quarter beef share from Primal Pastures can amount to approximately $3 per meal (based on a 4 oz meat portion). Furthermore, opting for meat shares introduces a variety of cuts, encouraging you to explore new recipes and get creative in the kitchen.
By taking advantage of opportunities to purchase meat in bulk and exploring environmentally conscious options, you not only save money but also contribute to sustainable farming practices and expand your culinary horizons with a diverse range of meat cuts.
8. Skip Organic, Grass-Fed, Free-Range meats
While it's often recommended to opt for grass-fed or free-range meats and organic vegetables when following a keto diet, it's important to note that these varieties are not essential if you're trying to save money. According to Dr. Herrmann, focusing on the bigger picture of transitioning to a diet centered around whole, fresh foods is a significant step toward improving your health, regardless of whether they are conventional (nonorganic) produce and proteins.
If you're concerned about the quality of conventional vegetables or worried that not choosing organic options may have negative effects on your body, you can turn to resources like Safe Fruits and Veggies. This nonprofit organization represents both organic and conventional fruit and vegetable farmers, providing reassurance and information to address any fears or doubts. They can help you understand that conventional produce is still nutritious and safe for consumption.
By initially prioritizing whole, fresh foods and gradually exploring organic options as your budget permits, you can establish a solid foundation for your keto diet without compromising your health or breaking the bank. Remember, the focus is on embracing a healthier eating pattern and making informed choices as you progress on your keto journey.
9. To get healthy fats for cheap use Eggs
Eggs have recently garnered attention due to their significant price increase, with the average cost of a dozen large eggs more than doubling in the past year, reaching approximately $4.25, according to the USDA. However, even with the price hike, eggs remain a relatively inexpensive and valuable source of protein, costing around $0.35 each.
In addition to being budget-friendly, eggs are highly nutritious and perfectly suited for a keto diet. With 4.8 grams of fat, 0.4 grams of carbs, and 6.3 grams of protein per large egg, they offer a well-balanced macronutrient profile that aligns with your dietary goals. Incorporating eggs into your meals is both easy and versatile.
For a satisfying breakfast, scramble an egg alongside dark leafy greens like spinach or kale, and top it off with a sprinkle of cheese. This simple and nutritious combination provides a delicious way to start your day. Alternatively, you can explore creative options by baking eggs into a frittata for a fulfilling lunch or dinner. By adding various low-carb ingredients such as vegetables, meats, and cheeses, you can customize your frittata to suit your taste preferences.
Despite the increase in price, eggs continue to offer excellent value for money, providing essential nutrients and a wide range of culinary possibilities. So, whether you're enjoying them for breakfast, incorporating them into a frittata, or using them in other creative recipes, eggs remain an affordable and versatile staple for your keto diet.
10. Use Meal Planning to Reduce Food Waste
Following a well-thought-out plan is essential, not just for maintaining a successful keto diet but also for reducing food waste and saving money. It's astonishing to consider that the average household wastes around $1,500 worth of food annually, regardless of the specific diet they follow. This figure, shared by SavetheFood.com, a website operated by the Natural Resources Defense Council (NRDC), highlights the need for better meal planning and mindful consumption.
By implementing proper meal planning strategies, such as incorporating leftovers into subsequent meals, utilizing wilted or softened vegetables creatively, and adopting effective storage techniques, you can significantly minimize food waste. Planning your meals in advance before heading to the grocery store allows you to purchase only what you need, preventing excess perishables from spoiling and being discarded.
The benefits of reducing food waste go beyond financial savings. It also contributes to a more sustainable food system by conserving valuable resources and reducing greenhouse gas emissions associated with food production and disposal. By embracing these practices, you not only support your keto journey but also contribute to a healthier planet.
So, whether you're following a keto diet or any other eating plan, recognizing the importance of meal planning and mindful consumption is crucial. Taking the time to plan meals, repurpose leftovers, and implement storage strategies will not only help you stay on track with your dietary goals but also reduce waste, save money, and make a positive impact on the environment.
11. Use only High-Fat, Low-Cost Oils From Plants
When following a keto diet, avocados are often hailed as a fantastic source of healthy fats. However, if avocados are not affordable in your area, there are other options to obtain the necessary fats. According to Bonnie Nasar, RDN, avocado oil is a more budget-friendly alternative to fresh avocados. While you won't get the fiber content found in whole avocados, avocado oil provides a source of heart-healthy monounsaturated fats that can be incorporated into your meals to maintain ketosis.
Another recommended oil for the keto diet is extra-virgin olive oil. Store brands, such as Target's Good & Gather, often offer more affordable options compared to well-known brand names. To ensure the longevity and freshness of your olive oil, it is advisable to store it in a cool, dark cupboard rather than placing it next to the stove or in the refrigerator, as suggested by the North American Olive Oil Association.
By opting for avocado oil and extra-virgin olive oil as your fat sources, you can still enjoy the benefits of healthy fats on a keto diet without straining your budget. These oils not only provide essential fats but also bring flavor and versatility to your culinary creations. So, if fresh avocados are not within reach, consider incorporating these oils into your meal preparation to meet your dietary needs and maintain ketosis while being mindful of your expenses.
12. Buy Nuts, Like Almonds and Walnuts, in Bulk These Are Keto Friendly Options!
Incorporating bulk purchases into your keto diet can be a great money-saving strategy, but it's essential to be mindful of your storage capacity and consumption rate to prevent food waste. While buying in bulk offers cost savings, it also presents the challenge of using up the items before they expire. Therefore, it's crucial to choose the right foods to purchase in large quantities and store them properly.
If you have a membership at a wholesale store like Costco or Sam's Club, you can take advantage of excellent deals on various items, including meat and oils, which are essential components of the keto diet. Additionally, you can find specialty items like nuts, which tend to be more expensive when purchased in smaller quantities at regular grocery stores. For instance, Costco offers 3 lb bags of almonds for approximately $13 (prices may vary by location). Almonds are keto-friendly, providing a good amount of fats, low net carbs, and protein. A single ounce, which is roughly equivalent to 22 kernels, contains 14.1 g of fat, 2.58 g of net carbs, and 6 g of protein.
Another advantage of buying almonds in bulk is their long shelf life. According to the Almond Board of California, if stored in a cool and dry place, almonds can remain fresh for up to two years. This extended freshness allows you to enjoy the cost savings of bulk purchases without worrying about the almonds going bad quickly.
By strategically selecting items to buy in bulk, such as almonds, and storing them properly, you can effectively save money while incorporating nutritious and keto-friendly options into your diet. Just be mindful of your storage capabilities and consumption rate to minimize food waste and make the most of your bulk purchases.
The Conclusion about doing Keto on A Budget!
In conclusion, adopting a keto diet doesn't mean you have to drain your bank account. It's entirely possible to follow this eating plan while prioritizing high-quality and nutritious foods. While the initial costs may appear higher as you consider purchasing items like a large quantity of almonds or a bottle of extra-virgin olive oil, it's important to keep in mind the long-term benefits.
By viewing your purchases as an investment in your health and considering them as fuel for your body, you can shift your perspective and see the value in making these choices. Instead of focusing solely on the price tag, think about the positive impact that nutritious foods can have on your overall well-being and long-term health.
Remember that following a budget-friendly keto diet is about making smart choices, exploring affordable options, and being resourceful. Incorporating cost-saving strategies such as meal planning, buying in bulk, and taking advantage of sales or discounts can help you maintain a healthy eating pattern without compromising your financial goals.
By finding a balance between cost and quality, you can successfully navigate the world of keto on a budget while prioritizing your health and well-being. Embrace the opportunity to explore different food options, experiment with recipes, and make informed choices that align with both your dietary needs and your financial constraints.
Comments
Post a Comment