Newsletters
News
Katie Warren
When you think of the keto diet, typical foods that come to mind probably include steak, chicken, fatty fish such as salmon, and even bacon.
Advertisem*nt
Buying these foods can quickly get expensive. But if you've decided that the keto diet is right for you, there are ways to do it without breaking the bank.
"The keto diet can definitely be done on a budget, although it's always best to keep in mind that from a nutritional perspective you should always favor quality over quantity,"Angela Mavridis, holistic nutritionist and founder of keto brand TRIBALÍ Foods, told INSIDER.
She added that if you're not mindful of quality and give in to eatingprocessed cheese, low-quality meats, or foods full of additives and preservatives, it could counterbalance the ketones in your bloodstream and sabotage your diet
Here are nineways to save money while doing the ketogenic diet, from shopping locally to buying whole chickens rather than individual parts.
Advertisem*nt
1. Shop locally.
"Buy direct from the farmer, either by visiting local farms or farmers' markets," nutritionist Sandra Greenbank told INSIDER.
Local farmers' markets tend to be the best place to find produce, and local farms are your best bet for your meat, eggs, and dairy, Mavridis said.
"Many of these farms will sell you lard and tallow to cook with," she added.
Advertisem*nt
2. Buy in bulk.
Buying in bulk is key to doing the keto diet on a budget, Mavridis told INSIDER, especially when it comes to meat.
"You can always partner with other family or friends to do a cow share and maybe invest in an additional freezer in your garage," she said.
Greenbank added that you can save moneyby getting your nuts, seeds, and coconut oil in bulk from health food stores online.
Advertisem*nt
3. Stock up on eggs.
"Eggs are a great value protein food which can be added to so many recipes," Greenbank said.
Making hard-boiled eggs to eat in the morning or throw in salad is a great way to get your protein for less money.
Advertisem*nt
4. Buy whole chickens instead of just chicken breasts.
"Buy whole chickens, slow cook or roast, and put left-overs in the fridge or freezer, as this is much cheaper than buying only the chicken breasts," Greenbank said.
If you're worried about this taking too much time,a simple trick called spatchco*cking — which entails splitting a chicken by removing its backbone — will let you roast a chicken in half the time.
Advertisem*nt
5. Meal prep in advance.
Preparing your meals ahead of time "can save both time and money, and means you will have prepared foods ready to hand throughout the week," Greenbank said.
Some keto foods that can make meal prepping easier include chicken, hard-boiled eggs, zucchini, and cold cuts.
Advertisem*nt
6. Buy in-season vegetables.
Buying vegetables that are in-season can save you money, Greenbank said.
When you buy what's in-season, you're buying food that's at the peak of its supply and it costs less for farmers and distribution companies to harvest it and get it to the store, according to LifeHacker.
Advertisem*nt
7. Buy vegetables in bulk and freeze them.
Greenbank recommended buying vegetables in bulk and then freezing them.
"For example, avocados can be expensive, but if you come across some that are discounted because they're about to be past their sell-by date, you can buy them and freeze the flesh to use in smoothies," she said.
8. Eat all parts of an animal.
"Eat all parts of the animal," Greenbank advised. "Offal such as heart and liver are much cheaper and very nutritious."
Advertisem*nt
9. Keep it simple.
"At first, if you're a beginner [to the keto diet] it's always a good idea to keep things simple — just build your plate from a medium-sized piece of protein, add some produce either cooked in or drizzled with fat," Mavridis said.
"Also, if you're trying to get fat-adapted, there's are some great recipes for fat bombs that you can make and stick in your freezer," she added. "My favorite resources are: "TheKetoDiet"by Leanne Vogel, a series ofKetorecipe books by Maria Emmerich and the "Ketofor Women" podcast by Shawn Mynar."
Sign uphereto get INSIDER's favorite stories straight to your inbox.
Follow INSIDER on Facebook.
Read next
Sign up to get the inside scoop on today’s biggest stories in markets, tech, and business — delivered daily. Read preview
Thanks for signing up!
Access your favorite topics in a personalized feed while you're on the go.
Advertisem*nt
