Keto on a Budget 💰

Eating Low-Carb without Breaking the Bank

The keto diet is well known for its health benefits, including weight loss, improved mental clarity and better energy levels. However, with the current economic climate, food can be expensive! We say it doesn't have to be, with smart planning and strategic shopping. We want to help you, so this blog will share some practical tips and strategies on a keto budget.

Planning and Preparation

1. Meal Planning:

Meal planning is crucial for staying on budget. By planning your meals ahead of time, you can avoid last-minute purchases and reduce food waste.

• Create a Weekly Meal Plan: Outline your breakfasts, lunches, dinners, and snacks for the week. Focus on simple, versatile recipes that can be easily scaled up for leftovers.
• Batch Cooking: Prepare large batches of keto-friendly meals and store them in the fridge or freezer. This saves time and money by reducing the number of ingredients needed and allowing you to take advantage of bulk purchases.

2. Shopping Strategies:

Smart shopping can significantly cut your grocery bill. Here are some tips:

• Make a List: Stick to your shopping list to avoid impulse buys.
• Shop Sales and Use Coupons: Take advantage of store promotions, sales, and coupons. Stock up on keto staples when they are on sale.
• Buy in Bulk: Purchase non-perishable keto-friendly items like nuts, seeds, and oils in bulk. Stores like Costco or Sam’s Club can be great for this.
• Seasonal Shopping: Buy vegetables and fruits that are in season. They are often cheaper and fresher.

Affordable Keto Foods

1. Proteins:

Protein is a key component of the keto diet, and there are many budget-friendly options available:

• Eggs: A versatile and inexpensive source of protein. Use them in omelets, frittatas, and salads.
• Chicken Thighs: Cheaper than chicken breasts and more flavorful. They can be used in a variety of dishes.
• Minced Beef: Often more affordable than other cuts of beef. Use it in burgers, meatballs, and casseroles.
• Pork Shoulder: Perfect for slow cooking and can be used in multiple meals.
• Canned Fish: Tuna and sardines are great affordable options for adding protein and healthy fats.

2. Fats:

Healthy fats are essential for a keto diet. Here are some cost-effective options:

• Butter and Lard: These traditional fats are usually cheaper and very keto-friendly.
• Coconut Oil: A versatile fat that can be used in cooking and baking.
• Olive Oil: Ideal for salads and low-heat cooking.
• Homemade Mayonnaise: Make your own to save money and control ingredients.

3. Vegetables:

Vegetables are crucial for a balanced keto diet. Focus on low-carb, affordable options:

• Cabbage: Inexpensive, versatile, and great for stir-fries and salads.
• Courgette: Use it in place of pasta or rice.
• Spinach: Buy it fresh or frozen for use in smoothies, salads, and sautés.
• Broccoli and Cauliflower: Affordable and versatile. Use them in soups, casseroles, or as rice substitutes.

4. Pantry Staples:

Stock your pantry with these budget-friendly keto essentials:

• Almond Flour and Coconut Flour: Cheaper in bulk and great for baking.
• Chia Seeds and Flaxseeds: Affordable sources of fiber and omega-3s.
• Nuts: Buy in bulk to save money and use them for snacks and recipes.
• Bone Broth: Make your own from leftover bones to save money and add nutrition to soups and stews.

Cost-Saving Recipes

Here are a few simple, budget-friendly keto recipes to get you started:

1. Egg Muffins:

Ingredients:

• 6 eggs
• ½ cup chopped spinach
• ½ cup diced bell pepper
• ¼ cup shredded cheese
• Salt and pepper to taste

How to make:

1. Preheat the oven to 170ºc. 
2. Whisk eggs in a bowl and add the spinach, bell pepper, cheese, salt and pepper to the bowl. Mix well.
3. Grease a muffin tin and pour the mixture evenly into the cups.
4. Bake for 20-25 minutes or until the muffins are set and lightly browned.
5. Let cool and store in the fridge for a quick, easy breakfast or snack.

Budget-Friendly Chicken Thighs:

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and pepper to taste

How to make:

1. Preheat the oven to 200ºC.
2. In a small bowl, mix the olive oil, garlic powder, paprika, salt, and pepper.
3. Rub the seasoning mixture all over the chicken thighs.
4. Place the chicken thighs on a baking sheet lined with parchment paper.
5. Bake for 35-40 minutes, or until the skin is crispy and the internal temperature reaches 165°F (74°C).
6. Serve with a side of steamed broccoli or a fresh salad.

3. Keto Cabbage Stir-Fry:

Ingredients:

• 1 small head of cabbage, shredded
• 1 lb ground beef
• 2 tbsp soy sauce (or coconut aminos for a soy-free option)
• 1 tbsp sesame oil
• 1 tsp minced garlic
• 1 tsp grated ginger
• 1/4 cup chopped green onions

Instructions:

1. In a large skillet, cook the ground beef over medium heat until browned. Drain excess fat.
2. Add the minced garlic and grated ginger to the skillet and cook for an additional 2 minutes.
3. Add the shredded cabbage to the skillet and stir-fry until the cabbage is tender, about 5-7 minutes.
4. Stir in the soy sauce (or coconut aminos) and sesame oil, mixing well.
5. Garnish with chopped green onions before serving.

4. Cauliflower Fried Rice:

Ingredients:

• 1 medium head of cauliflower, riced
• 2 tbsp coconut oil
• 1/2 cup diced carrots
• 1/2 cup frozen peas
• 2 eggs, beaten
• 3 tbsp soy sauce (or coconut aminos)
• 1 tsp sesame oil
• 2 green onions, chopped

Instructions:

1. Heat the coconut oil in a large skillet over medium heat.
2. Add the diced carrots and cook until tender, about 5 minutes.
3. Add the frozen peas and cook for an additional 2-3 minutes.
4. Push the vegetables to one side of the skillet and pour the beaten eggs onto the other side. Scramble the eggs until cooked through.
5. Add the riced cauliflower to the skillet and stir everything together.
6. Stir in the soy sauce (or coconut aminos) and sesame oil, mixing well.
7. Cook for an additional 5-7 minutes, until the cauliflower is tender.
8. Garnish with chopped green onions before serving.

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Eating keto on a budget is not only possible but can also be delicious and satisfying. By planning your meals, shopping smart, and focusing on affordable ingredients, you can enjoy the benefits of a ketogenic diet without overspending. Use these tips and recipes to kickstart your budget-friendly keto journey and experience the health benefits without breaking the bank. Happy cooking!