Navigating the ketogenic diet can seem like juggling your health and budget. Investing in grass-fed, free-range, organic foods offers peace of mind on a ketogenic diet, as they usually contain more beneficial fatty acids and fewer harmful ones. If you’re opting for premium products, consider these budget-friendly ketogenic diet tips.
1. Buy from a Butcher or Local Farmer
Shopping at butcher shops can often be less expensive than supermarkets. You can find excellent, less-costly cuts like the lesser-known tri-tip. If you’re cooking for the whole family or simply want lots of leftovers, make the slow cooker your friend and take advantage of roasts instead of single cuts of meat. If you have ample freezer space, consider buying a whole cow—seriously. Many farmers sell whole, half, or quarter cows and will butcher the meat and vacuum-seal every cut for you.
2. Shop Every Week
When you come home to an empty fridge, it’s hard to resist the urge to dine out or order in. But following a ketogenic diet usually means you’re getting a cheap salad or an expensive steak, and nobody ever goes for the salad when they’re hungry after a long day. A well-stocked fridge translates to nutritious meals for far less money than eating out.
3. Create a Meal Plan
On the ketogenic diet, you won’t need most dried and packaged goods. Instead, you’ll be buying a lot of fresh produce, meats, and dairy products that don’t have a very long shelf life. Plan a week’s worth of meals, along with a shopping list, and avoid veering from that list. By following a plan and a list, you’ll avoid wasting food by buying only what you need.
4. Shop the Sales and Cheaper Cuts of Meat
You don’t need to eat grass-fed ribeye steaks every day. If beef isn’t on sale, look for less expensive options like chicken legs or pork chops. You can easily feed a family of four for under $5 if you buy meat on sale.
5. Splurge on the Essentials Now
Buy staples like ghee, coconut oil, pink Himalayan salt (if you can find it), Maldon sea salt, and dried herbs and spices in bulk from discount outlets. Your pantry will be well-stocked, and your week-to-week grocery bill won’t get blown up with tiny $15 jars of coconut oil at the grocery store. Most of these products have long shelf lives, and a little goes a long way, so it will be a while before you need to restock.
6. Make Your Own
Lots of recipes call for chicken broth. Next time you roast a chicken, make your own bone broth. Strain the broth through cheesecloth and freeze individual portions for future recipes. Instead of buying fresh herbs every week, make herbal ice cubes. Mince fresh herbs and pack them into ice cube trays so that each cube is about ¾ full. Fill the trays with boiling water to blanch the herbs and put them in the freezer. Pop the ice cubes out when they’re frozen and store them in freezer bags.
7. Invest in a Vacuum Sealer
When you buy meat in bulk, make it last longer with a vacuum sealer. I even marinate my meats with spices and herbs (but not salt) before freezing.
8. Focus on Cheaper Ingredients
A whole-food approach to the ketogenic diet doesn’t mean meat every night. Tuna salad on romaine lettuce leaves, or slices of tomato and mozzarella drizzled with herbs, olive oil, and balsamic vinegar are far more budget-friendly and equally delicious.
9. Buy in Season
Imported strawberries are expensive in December, but in the summer you can get them at even the most expensive farm stand for under $3 a container. Buy in season and save on the fruits and vegetables that are abundant at different times of the year.
10. Make Recipes with Fewer Ingredients
I’ve tried to eliminate unnecessary ingredients, like an herb garnish, unless it serves a culinary purpose other than looking pretty. (Fresh herbs are indeed lovely, but often only a small amount is needed. Freeze the remaining herbs.)
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By integrating these cost-saving strategies into your ketogenic lifestyle, you can enjoy all the benefits of the keto diet while keeping your expenses in check. Remember, the key to a successful keto diet is not just about the quality of food but also smart budgeting. Happy keto-ing!
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