There is a simple answer to why keto foods are so expensive. Carbs are one of the cheapest foods and protein and fresh vegetables are much more costly.
So, when you think about it, on a keto diet, you’re cutting out the cheapest part of your grocery shop by skipping out on items such as potatoes, rice, pasta, and bread and replacing them with goods like red meat, avocado, kale, poultry, and fish, all of which come with a much higher price tag.
If you’re on a tight budget and looking for a successful weight loss plan, keto could be tricky for you to stick to.
Throughout this guide, we will cover why keto is so expensive and investigate how to get the most for your money on a keto diet and make it work on a budget.
What to Eat on Keto
The primary reason the keto diet is so expensive all boils down to the type of foods you’re required to eat.
Say goodbye to cheap packs of cookies, bags of pasta, and jacket potatoes, and get ready to replace them with high-quality, fresh produce.
You can look at what you’ll be eating on your keto diet with this list of 8 recommended keto foods, but let me give you a brief idea.
Your keto diet focuses on high-protein foods, healthy fats, low carbs and sugar.
When I say low, I mean 20g–50g per person daily of carbohydrates, which isn’t much when you think there can be between 17g and 38g of carbs in a single potato. Find your exact carb needs by using a ketogenic calculator.
Here’s a list of some of the items you should be adding to your shopping basket for a keto diet:
- Oily fish such as salmon and mackerel
- Turkey/Chicken
- Pork
- Beef
- Lamb
- Spinach
- Broccoli
- Cauliflower
- Kale
- Avocado
- Olive Oil
- Cheese
- Eggs
- Coconut Oil
- Nuts and Seeds
- Berries
- Butter
- Cream
Although some people might think the keto diet is overly restrictive regarding food choices, there are some delicious recipes you can easily bring into your weekly menu at home.
For example, this keto cauliflower and pistachio cheesy bake recipe is a great dish that the whole family can tuck into.
Keto Snacks
One thing people struggle with on a keto diet, especially those on a budget, is snacks. Some snacks are explicitly designed for people following keto; however, they come with quite a hefty price tag.
There is a straightforward reason why keto snacks are so expensive, and it’s all down to the ingredients. Manufacturers cannot bulk out these treats with cheap carbohydrates, which, unfortunately for you, means you have to pay a higher price.
How to Do Keto on a Budget
There is some good news if you’re moving forward with a keto plan but worried about breaking the bank. Fortunately, we’ve compiled a list of ways to make keto on a budget completely realistic and possible.
Let’s take a look.
Buy Frozen
Buying fresh fruit and vegetables from local greengrocers is a luxury. Although we promote the support of small businesses when you’re trying to do keto on a budget, it’s just not always possible.
Go shopping and stock up on frozen and canned foods like green beans, broccoli, berries, and other fruits and vegetables. You may save money, and they will last much longer.
Meal Prep
Some companies will provide you with ready-made keto meals but also have a high price tag.
Instead, set aside a day to bulk prep two or three meals and pop them in the freezer in single portions; this way, you can buy ingredients in bulk, keeping the cost down and saving yourself time throughout the week.
Some examples of this could be roasting a chicken or a joint of beef at the start of the week rather than buying smaller packs or making something that freezes well, such as a delicious cheeseburger casserole.
Head for The Bargain Basket
You can’t beat a bargain at the best of times, but on a keto diet, every penny counts. So be sure to check out the bargain baskets and sales racks in stores to see if you can pick up any great deals.
Don’t forget that you can always freeze items with a short date or use fresh vegetables to make a filling and tasty soup or sauce that can be popped into the fridge for later in the week.
Also, items with short dates, such as nuts, seeds, and oils, don’t perish, so if you ever catch those in the sale, stock up.
Choose Cheaper Protein
Protein doesn’t necessarily have to come from high-priced items such as chicken breast and steak. Instead, load your shopping cart with eggs, frozen minced meat, chicken thighs, and ham. They offer the same flavor and protein content without adding dollars to your weekly budget.
Summary
The cost can be daunting, whether you’re starting your keto journey alone or getting the whole family involved. Although this is perfectly justified due to the high quality of the foods required, it doesn’t make it more appealing if you’re on a tight budget.
Hopefully, these handy tips have opened your eyes to a more affordable keto world and given you some food to think about introducing this popular diet.
