Is Keto expensive? Almost any discussion of low-carb dieting seems to bring up a concern about expensive low-carb food. This appears true if the conversation centers around managing health concerns, like high blood sugar, or if the chat mostly focuses on weight loss. If you take a look at low-carb essentials and even a few tasty luxuries, you can create a budget low-carb shopping list that’s probably cheaper then your old diet of processed food, high carbs, and lots of empty calories.
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Your Budget Low-Carb Shopping List
What’s the main challenge of low-carb or keto diets? Most successful dieters might say its paying attention to macros while limiting overall calorie intake. Remember, you should strive to hit protein goals, limit carbohydrates, and use fat as an aid to satiation and deliciousness. Many people also need to watch their calorie intake, especially when they get stuck on a dreaded stall. If you need some help calculating your macros, you can always visit this free keto macros calculator for help getting started.
Budget-Friendly Keto Protein Sources
Budget concerns typically start with protein, which many of us consider the most important macro goal to meet.
These protein sources can provide servings for less than $2 each and sometimes, less than $1 each.
- Eggs: We use eggs a lot. We were certainly disappointed when prices spiked recently. However, prices have appeared to settle a bit, and eggs still offer a fantastic value.
- Canned chicken or tuna: Shop around for sales on this largely fungible protein sources. You may have better luck buying packs of 8-12 cans at a time. They last in the pantry a long time, so it’s a handy ingredient to have around anyway. Add some mayo, chopped celery, and a salad, and you’ve got a great low-carb lunch or light supper.
- Beef: Beef has been extra expensive the past couple of years, so many of us only enjoy it one or two days a week. Even so, some online shopping can uncover sales that make ground beef and even cheaper roasts and steaks quite affordable. Beef recipes that include veggies, like stew or stir fry, can help stretch strained budgets.
- Chicken: Chicken has probably been the star of the show for many keto dieters lately. Typically, thighs offer the best value per weight of the actual meat, though it’s often easier to find drumsticks and leg quarters on sale. Also, frozen chicken fillets are so convenient to have around for stir fry and casseroles.
- Alternative protein sources: Some excellent, affordable, and low-carb protein sources include soy in many forms and textured vegetable protein. They can become the main dish or offer a way to extend the meat in many dishes, from tacos to stir fry and casserole dishes.
- Pork: Many people rely on pork, because they enjoy the taste or find it much easier to find good prices than they can locate for beef.
Low-Cost Veggies
We tend to splurge on salad because it’s our favorite guilt-free dish that complements almost any source of protein. Even so, we can feed a nice salad, with romaine and other salad veggies, to our crew for about $12-$15 a week. Anyway, salad tends to make up the bulk of the fresh veggies we buy, and we love shopping for seasonal sales.
In addition, frozen and canned veggies offer similar nutrition as fresh ones. They may cost less. Even if frozen isn’t cheaper than fresh, it’s convenient and won’t spoil quickly, so you may save money by buying the bigger bag to spread out over multiple meals.
Keto Snacks and Extras
Most commercial low-carb snacks or bread will cost more than the regular versions. We do indulge sometimes but try to limit them. Low-Carb tortillas are worth a splurge because they’re great for tacos, sandwiches, breakfast, and even the noodle layers in casseroles. Our most poplar post ever continues to be the recipe for lasagna with low-carb tortillas. We promise, they won’t ruin your favorite dish.
Low-Carb Price Comparisons
The internet makes it pretty easy to shop for sales between local grocery stores and online retailers. We’ve found that some sources are better for different things. For instance, we’ve had better luck finding quantity discounts at big box stores or online retailers, but sometimes local grocery stores will have discounts of fresh food that can’t be beat. Surprisingly, eggs cost less at the local chain grocery store than the big box store, but this all probably depends upon the retailer’s marketing strategy and sourcing.
If you can’t shop around, you can always focus your week’s shopping at the best deals you can find around you at the time. Buying seasonal veggies, alternative protein, and meat or fish on sale can take you pretty far if you’re flexible about your menu but not your commitment to your health and fitness goals. You don’t have to be rich to enjoy the benefits of a low-carb lifestyle.