How can you follow a keto diet on a budget. What are the most cost-effective keto foods to buy. Which strategies help reduce expenses on a ketogenic meal plan. Where can you find cheap keto meal ideas and recipes.

Understanding the Basics of a Budget-Friendly Keto Diet

The ketogenic diet has gained immense popularity for its potential health benefits and weight loss effects. However, many people hesitate to start this low-carb, high-fat eating plan due to concerns about costs. Contrary to popular belief, following a keto diet doesn’t have to break the bank. With smart planning and strategic shopping, you can enjoy all the benefits of ketosis without straining your wallet.

A budget-friendly keto diet focuses on affordable, nutrient-dense foods that align with the macronutrient ratios required for ketosis. By prioritizing cost-effective protein sources, seasonal produce, and bulk purchases, you can create satisfying and diverse meals that keep you in ketosis without overspending.

Essential Tips for Creating Cheap Keto Meals

Implementing a few key strategies can significantly reduce your food expenses while maintaining a ketogenic lifestyle. Here are some essential tips for creating cheap keto meals:

1. Embrace Seasonal Produce

Seasonal fruits and vegetables are not only fresher and more flavorful but also generally less expensive. By basing your meals around produce that’s in season, you can save money and enjoy a wider variety of nutrients. Visit local farmers’ markets or look for seasonal sales at your grocery store to take advantage of these cost-effective options.

2. Buy in Bulk

Purchasing keto-friendly foods in larger quantities often results in a lower price per unit. This strategy works particularly well for non-perishable items and foods you consume regularly. Consider joining a wholesale club or looking for bulk deals on staples like nuts, seeds, and certain meats.

3. Opt for Budget-Friendly Proteins

While steak and salmon are delicious keto options, they can be expensive for everyday consumption. Instead, focus on more affordable protein sources such as:

• Eggs
• 80/20 ground beef
• Bone-in chicken parts
• Whole chickens or turkeys
• Large beef or pork roasts
• Canned fish (tuna, sardines)
• Full-fat cottage cheese

These options provide ample protein and healthy fats while keeping your grocery bill in check.

4. Incorporate More Low-Carb Vegetables

Vegetables are generally less expensive than meat and can help bulk up your meals, making them more satisfying. Focus on low-carb options like leafy greens, broccoli, cauliflower, and zucchini. These vegetables are not only budget-friendly but also rich in fiber and essential nutrients.

5. Consider Frozen Produce

Frozen fruits and vegetables offer several advantages for budget-conscious keto dieters:

• Longer shelf life, reducing food waste
• Often frozen at peak freshness, preserving nutrients
• Convenient for last-minute meal preparation
• Can be purchased in bulk during sales

Don’t hesitate to stock up on frozen berries, spinach, and other keto-friendly produce when you find good deals.

The Power of Meal Planning and Preparation

One of the most effective ways to stick to a budget-friendly keto diet is through careful meal planning and preparation. This approach offers numerous benefits:

Create a Weekly Meal Plan

By planning your meals in advance, you can:

• Build meals around cost-effective ingredients
• Avoid expensive last-minute takeout or convenience foods
• Reduce food waste by planning for leftovers
• Streamline your grocery shopping, buying only what you need

Embrace Meal Prepping

Dedicating time to meal prep can save both money and time throughout the week. Consider these strategies:

• Cook large batches of proteins or vegetables to use in multiple meals
• Prepare individual portions for easy grab-and-go lunches
• Make versatile basics like keto bread or sauces to use throughout the week

By investing a few hours in meal prep, you can avoid the temptation of expensive convenience foods and ensure you always have keto-friendly options on hand.

Budget-Friendly Keto Foods to Stock Up On

Building a keto-friendly pantry doesn’t have to be expensive. Here are some affordable staples to keep on hand:

Proteins

• Eggs
• Canned fish (tuna, sardines, mackerel)
• Frozen chicken thighs or drumsticks
• Ground beef (80/20 or 70/30)
• Pork shoulder or Boston butt

Fats

• Olive oil
• Coconut oil
• Butter
• Heavy cream
• Full-fat Greek yogurt

Low-Carb Vegetables

• Cabbage
• Frozen spinach
• Frozen cauliflower
• Zucchini
• Broccoli

Pantry Staples

• Canned tomatoes
• Bouillon cubes or broth
• Spices and herbs
• Almond flour
• Coconut flour

By keeping these affordable items on hand, you’ll always have the building blocks for cheap keto meals.

Cheap Keto Meal Ideas for Every Day

Armed with budget-friendly ingredients, you can create a variety of delicious and satisfying keto meals. Here are some ideas to get you started:

Breakfast Options

• Scrambled eggs with spinach and cheese
• Greek yogurt with berries and crushed nuts
• Chia seed pudding with coconut milk and cinnamon
• Frittata with leftover vegetables and meat

Lunch Ideas

• Tuna salad lettuce wraps
• Chicken and vegetable soup
• Egg salad on cucumber slices
• Leftover protein over mixed greens with homemade vinaigrette

Dinner Recipes

• Slow cooker pork roast with cabbage
• Ground beef and cauliflower rice skillet
• Baked chicken thighs with roasted vegetables
• Egg roll in a bowl (using ground pork or turkey)
• Zucchini noodles with meatballs and low-carb marinara sauce

These meal ideas demonstrate that cheap keto meals can be both diverse and delicious, utilizing affordable ingredients in creative ways.

Maximizing Your Grocery Budget for Keto Success

To further optimize your keto budget, consider these additional strategies:

Compare Prices Across Stores

Take the time to compare prices at different grocery stores, including discount chains and online retailers. Sometimes, the savings can be significant, especially for keto staples like nuts, seeds, and specialty flours.

Use Coupons and Cashback Apps

Look for coupons on keto-friendly items and consider using cashback apps that offer rebates on grocery purchases. While the savings may seem small, they can add up over time.

Buy Generic or Store Brands

Often, store-brand or generic products are just as good as name-brand options but at a fraction of the cost. This is especially true for pantry staples and frozen vegetables.

Grow Your Own Herbs and Vegetables

If possible, start a small herb garden or grow some of your own vegetables. Even a few pots on a balcony can yield fresh herbs and greens, saving money and enhancing the flavor of your meals.

Addressing Common Challenges of Budget Keto Eating

While following a budget-friendly keto diet is certainly possible, it’s not without its challenges. Here are some common issues and how to overcome them:

Limited Access to Fresh Produce

If fresh produce is expensive or hard to find in your area, don’t hesitate to rely on frozen options. They’re often just as nutritious and can be more budget-friendly. Also, consider focusing on hardier vegetables that last longer, such as cabbage, broccoli, and cauliflower.

High Cost of Specialty Keto Products

While specialty keto products like low-carb sweeteners or keto-friendly snacks can be convenient, they’re often expensive. Focus on whole, unprocessed foods as the foundation of your diet, and treat these specialty items as occasional luxuries rather than daily staples.

Time Constraints for Meal Prep

If you struggle to find time for extensive meal prep, focus on simple, quick-to-prepare meals. Invest in a slow cooker or Instant Pot to make batch cooking easier, and look for recipes that require minimal prep work.

Dealing with Food Waste

To minimize food waste and save money, get creative with leftovers. Transform leftover proteins into new meals, use vegetable scraps to make broth, and freeze extras before they spoil.

The Long-Term Benefits of Budget-Friendly Keto Living

Adopting a budget-friendly approach to the ketogenic diet offers benefits beyond immediate cost savings:

Improved Financial Health

By learning to shop smartly and prepare meals at home, you’ll develop money-saving habits that can positively impact your overall financial health.

Enhanced Cooking Skills

As you experiment with affordable keto recipes, you’ll naturally improve your cooking skills, making it easier to maintain a healthy diet long-term.

Greater Nutritional Awareness

Focusing on whole, unprocessed foods often leads to a greater understanding of nutrition and ingredient quality, benefiting your overall health.

Sustainable Lifestyle Change

By making keto affordable and accessible, you’re more likely to stick with the diet long-term, potentially leading to sustained health improvements and weight management.

In conclusion, following a ketogenic diet on a budget is not only possible but can be a rewarding and sustainable approach to healthy eating. By implementing smart shopping strategies, embracing meal planning and preparation, and focusing on affordable, nutrient-dense foods, you can enjoy the benefits of ketosis without straining your finances. Remember, the key to success lies in creativity, flexibility, and a willingness to learn and adapt your approach over time. With these tools and strategies at your disposal, you’re well-equipped to embark on a budget-friendly keto journey that supports both your health and your wallet.

15+ Cheap Keto Meals For Dinner

Free Printable: Low Carb & Keto Food List

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One of the biggest struggles people have on keto isn’t learning how to start a low carb diet, overcoming a weight loss stall, or finding a remedy for keto flu… it’s budgeting time and money to cooking low carb meals. Rest assured, it doesn’t take pounds of bacon and cheese or hours in the kitchen to create easy cheap keto meals for you and your family. Let’s go over the basics for building cheap low carb meals and delicious cheap keto dinner recipes for all to love!

Tips for Making Cheap Keto Meals On A Budget

Cheap keto meals don’t have to be difficult! Here are some of my best tips:

1. Prioritize Foods That Are In Season

Seasonal foods in your area generally cost less than in season produce shipped from other regions. Shop farmers markets and grocery sales to get the best low carb fruits and keto vegetables, and build meals around those components… or get your produce shipped to you!

2. Buy Foods In Bulk

Buying in bulk allows you to pay a lower price than buying each item individually. If you have the storage space and make a plan to buy foods you actually eat, buying in bulk can substantially lower your cost per meal when you cook. Ways to buy in bulk include:

• Stocking up on nonperishable keto grocery items when they go on sale
• Buying and freezing large quantities of meat (such as a portion of an entire cow — it’s true!)
• Visiting the bulk section in a standard grocery store and getting only the amount needed for a single recipe

3. Choose Cheaper Protein Options

Who says you have to eat fancy steaks for every meal on a keto diet? You can easily assemble cheap low carb meals with budget-friendly cuts or meatless protein options. Try these:

• Eggs
• 80/20 ground beef
• Bone-in chicken parts
• Whole chicken and turkey
• Large beef and pork roasts
• Canned meats, such as tuna
• Cottage cheese (full fat)

I prefer to find grass-fed and pastured meats for their flavor and health benefits, but these proteins will fit keto macros regardless of how they were raised. You can even get budget-friendly meat shipped to your door!

4. Load Up On Low Carb Vegetables

Vegetables add bulk to cheap keto meals, so you can eat less meat. They also have more fiber to keep you full and cost less per pound than most proteins. There are so many to choose from, too — see the full keto vegetables list here.

5. Consider Frozen Produce

There are so many reasons to buy frozen produce over fresh!

• It stores longer – No need to worry about fruits and veggies going mushy in the fridge if you can’t use them right away.
• Frozen sometimes tastes fresher – Crops are frozen shortly after picking, so if fresh produce travels far to get to you, the frozen versions may actually have a fresher flavor and more nutrients, despite the impact of the freezing proces.
• You’ll always have options – Instead of relying on takeout, you can pull together a last-minute cheap keto dinner recipe using basics from the freezer.
• You can stock up during sales – If your budget allows, pick up extra frozen fruit and veggies when they go on sale to save even more.

6. Meal Plan As Much As Possible

A cheap keto meal plan sets you up for success! Here’s why:

• You can create meals around budget-friendly foods
• Avoids last-minute (a.k.a. expensive) takeout or trips to the drive-through
• You’ll have a plan for how to use leftovers and avoid food waste
• A plan encourages you to only buy what you need — nothing more

Whether you use pen and paper or an app (the Wholesome Yum app includes macro tracker, custom keto meal plans, automatic grocery lists, recipes, and more!), it’s a guaranteed money saver and the easiest way to create cheap keto meals ahead of time.

7.

Meal Prep When You Can

Cheap keto meal prep means making enough of something to last several days or a week, and packing it up into individual containers. (I like these glass ones because they have vented lids!) Many people do low carb meal prep on Sundays. This saves tons of time throughout the week, but it can also save money because it helps reduce food waste.

In addition to individual containers, sometimes meal prep just means making enough of something to last several meals. For example, you can bake a loaf of keto bread and use it for multiple things during the week.

Get all your meal planning and prep list done for you with the Wholesome Yum app! In addition to curated keto meal plans each week, you can also customize every part of your plan, track your macros in real time as you add foods or recipes, save your favorite meals, shop from an auto-generated grocery list, print plans for later, and so much more!

8. Use What You Have

Before you go to the grocery store, always check your fridge, pantry, and freezer for the ingredients you need (or close substitutes). Plan cheap low carb meals around these items first, so you can use them up and avoid purchasing unnecessary food.

9. Freeze Extras

When you look at the low carb recipes on my website, notice that the recipe cards all have a box for number of servings. Go ahead and increase that serving count, because it takes almost the same amount of effort to make a double or triple batch of something! Then, freeze most of your cheap keto bulk meals. You’ll have an effortless low carb dinner ready to go for another day.

If you have extras of a particular food (say, spare broccoli or an avocado about to go brown), you can prep and freeze those too! (Here’s how to freeze avocados, by the way.)

Want to learn how to make 6 cheap keto freezer meals in 2 hours? Get my Easy Keto Freezer System! Get the tools to prep and freeze individual foods, plus dozens of freezable keto recipes and reference lists so you can cook cheap low carb meals on your schedule.

10. Share Entrees For The Family

One challenge that I repeatedly hear about from readers is trying to find cheap low carb meals for yourself when friends or family aren’t on board. It’s totally doable! You can make it easier on yourself (and cheaper by not cooking two separate meals) if you prepare a shared healthy main dish for everyone to enjoy that happens to be naturally low carb, like sirloin steak, pan seared chicken breast, or baked salmon. Then, make a keto side dish for yourself and regular potatoes/rice/whatever for people that want them.

11. Shop Bargain Stores

If you have the time to hunt for good deals, shop at your local food outlets or bargain food stores. Many offer meats, dairy, and produce at steep markdowns, which you can use right away or freeze for future cheap low carb meals.

12. Use All Your Scraps

Your grandma was right about never allowing food to go to waste. Using up all your food can stretch your grocery budget and help you make more components for cheap keto meals. Try these methods:

• Cook an entire chicken and use the bones to make homemade bone broth
• Add wilting produce and nearly-expired meats to soups, then freeze leftovers
• Sneak small amounts of cooked meats and veggies into keto casseroles
• Have leftover nights regularly throughout the week to clear out spare foods

13.

Buy Keto Foods Online

Have trouble with impulse buying? Buying online helps you stick to your grocery budget, because you can get exactly what you need and see the total before making a final purchase. Here are a few ways to do it:

• Order specialty keto ingredients online from stores with markdowns and price matching
• Subscribe to keto ingredients you use regularly, such as almond flour or sweetener, for added savings
• Order groceries online from local physical stores for pickup

15+ Cheap Keto Dinner Recipes

To get you started, I’m sharing over 15 of my favorite easy, cheap keto dinner recipes. And, many of them are versatile enough that everyone in the family can enjoy them. You can also browse my lazy keto meals, many of which are budget friendly as well.

Keto Taco Salad

With ground beef and tons of veggies, this cheap keto dinner recipe should be on your regular rotation. Done in 20 minutes!

Get The Taco Salad Recipe

Keto Egg Roll In A Bowl

All the flavor of takout, without the high price tag (or carbs!). It takes 15 minutes and uses budget-friendly ingredients like ground meat and cabbage.

Get The Egg Roll In A Bowl Recipe

Easy Chicken Fajitas

Lots of veggies make this the perfect cheap low carb meal for weeknights. Use chicken thighs to save even more!

Get The Chicken Fajitas Recipe

Cheeseburger Casserole

This dish is loaded with classic burger flavor, all while using ground beef and budget-friendly cauliflower rice.

Get The Keto Cheeseburger Casserole Recipe

Crock Pot Whole Chicken

It one of the most economical ways to cook juicy poultry! Save the bones for homemade bone broth.

Get The Crock Pot Whole Chicken Recipe

Keto Chaffles

For the biggest budget friendly option, make the basic version compared to the other flavor variations. Perfect for cheap keto meals where you want bread!

Get The Keto Chaffles Recipe

Fried Cabbage And Sausage

Two naturally frugal ingredients come together in a mouthwatering one-pan meal!

Get The Fried Cabbage And Sausage Recipe

Keto Egg Salad

One of the best keto snacks or cheap keto meals for one, made with simple ingredients. (For even more protein, try keto tuna salad with eggs too!)

Get The Keto Egg Salad Recipe

Vegetable Fritatta

One of those cheap keto meals that tastes delicious anytime of day! This one uses mushrooms, bell peppers, and zucchini, but you could easily swap in other produce.

Get The Keto Vegetable Frittata Recipe

Slow Cooker Garlic Parmesan Wings

Cook them low and slow, then crisp them up on a sheet pan — it only takes 10 minutes of hands-on time to make this cheap keto crockpot meal.

Get The Garlic Parmesan Chicken Wings Recipe

Smothered Pork Chops With Onion Gravy

Thanks to budget-friendly ingredients like cream cheese and onions, this cheap keto family meal makes the juiciest meat and sauce with minimal work.

Get The Smothered Pork Chops Recipe

Zucchini Lasagna

No wheat noodles here! This naturally gluten-free dish makes a cheap easy keto meal because it uses ground beef and lots of fresh produce.

Get The Keto Zucchini Lasagna Recipe

Keto Cabbage Soup

So simple, so hearty! This recipe uses ground beef, but ground turkey or chicken would taste delicious as well. Plus, you can make it in an Instant Pot or slow cooker.

Get The Cabbage Soup Recipe

Cauliflower Mac And Cheese

Cheap keto dinner recipes don’t need meat! This one gets to the table fast with whole ingredients like heavy cream and real butter.

Get The Keto Cauliflower Mac and Cheese Recipe

Chicken Bacon Ranch Casserole

Make it with fresh or frozen produce for just 5 grams of net carbs per serving. One of the best cheap keto family meals that everyone at the table loves.

Get The Chicken Bacon Ranch Casserole Recipe

Crispy Baked Chicken Thighs

This naturally keto-friendly cut of meat gets super crispy skin with a few simple techniques!

Get The Crispy Oven Baked Chicken Thighs Recipe

15+ Cheap Keto Meals For Dinner

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Keto On A Budget | $5 A Day KETO MEAL PLAN

We are proud to say that thousands of people have used this keto on a budget meal plan with great success! We’ve learned from the feedback we’ve received and would like to give guidance on how to make the most of this keto diet plan for beginners.

• Calculate your macros before starting the keto on a budget meal plan. It’s impossible to make a meal plan that’s suited for everyone, so make sure the macros delivered in this plan are well suited to you.
• This plan is for 1200 calories a day. That is on the low end of what most people are going to need. If you’re eating more than 1200 calories a day you can very easily scale this up!
• This plan delivers slightly more protein than most people starting keto will need. The easiest way to counteract this is by adding more fat to meals. Adding 2 tablespoons healthy fats each day will give you a 1450 calorie plan with a really solid fat:protein ratio.

Keto Budget Tips

Keto Meal Prep

Meal Ideas

Keto Cobb Salad Recipe Video

Stir Fry Dinners

Meal Plan Substitutions

Keto on $5 a Day Quick Reference Infographic

Printable Shopping List and Meal Plan

Keto Budget Tips

Everyone wants to save money right? Well, this blog post will lay out a comprehensive plan for saving money while eating a healthy keto diet. Low carb on a budget is simple, it just takes some planning and flexibility to use whatever is on sale. Before we get too far into it I’d like to lay out the whole suite we have put together for anyone looking for more info on the specifics of this plan:

• Keto on a Budget: Grocery Haul Video
• Keto on a Budget: Meal Prep Video
• Keto on a Budget: Full Day of Eating Video
• Keto Budget Printable Shopping List(Located at the bottom of this post)
• Keto Budget Printable Meal Plan(Located at the bottom of this post)

When we devised this keto diet meal plan and shopping list we wanted to create something that was truly all-inclusive. Therefor we have things like butter and salad dressing included. Most people will have a lot of the basics already in their kitchen, so you could be pulling this plan off for well under $5 a day. Further down in this post we will talk about possible substitutions you could utilize to make this plan even healthier and cheaper with bulk purchases of a few items you’ll be using frequently on your keto journey!

Buy in Bulk

Buying in bulk is the easiest way to save money at the grocery store. Load up on whatever item is on sale that day and plan your meals around that. For example, a whole chicken will cost you less than $1 per pound, where a chicken breast will usually cost over $2 per pound. Check out this budget grocery shopping video we put together to give you some inspiration:

Be Flexible With Your Meals

If you go into the grocery store and choose the foods that are on sale, you’re going to save money compared to if you have a set grocery list before arriving. Sometimes we will want to make chicken for dinner, but there is a great deal on steaks so we switch up our keto diet menu to save money.

Cook At Home

Cooking at home is always going to be cheaper than eating out, getting fast food, and even buying precooked foods at the grocery store. After all, you’re paying someone to cook it for you. The same goes for processed foods. You can actually eat healthier for cheaper than it costs to eat junk food. The downside is you have to invest a little more time. Getting in the habit of cooking at home is a major component of better health and diet adherence.

Fall in Love With Healthy Budget Friendly Foods

This might be a tough one if you don’t enjoy these foods. A few of the best budget friendly keto foods in terms of nutrition and cost are going to be:

• Eggs
• Ground Beef
• Butter

Those are truly the big 3 of budget foods for a keto diet. The reason is they are high in fat, nutrient, and calorie dense, and are very cheap. A dozen eggs is always under $2. Ground beef can be found for under $4 per pound (often under $2 if you look hard enough). Butter is less than $1 for 800 calories!

Meal Prep!

This combines most of the previous money saving tips into one skill – Meal Prepping. This allows you to buy in bulk, cook at home, and focus on cost effective foods. If you’ve never meal prepped before it is a great skill to develop. It condenses all of your cooking for the week into a couple hours on the weekend. Meal prepping on keto sets you up for success because you always have food ready for you in the refrigerator. There has even been studies that show the positive effects of meal prepping!

Keto Meal Prep

Meal prepping is the secret to eating on a tight budget. It allows you to buy the items that are on sale, in bulk, and prepare them for quick access throughout the week. The meal prep detailed here took us about 2 hours of “active time” and another 3 hours of “passive time”. The passive time was mostly waiting for the chicken to cook/cool. The items we prepped for this meal plan are:

• 1 Whole Chicken – 9 lbs
• 12 Egg Cups – Sausage/Bacon/Egg Muffins
• 10 Slices of Bacon
• 12 Hard Boiled Eggs

Another benefit of meal prepping is that it greatly reduces your time spent in the kitchen. That’s right… you no longer have to work as a short order cook for 2 hours a day! This budget meal plan will make use of all the items we prep as well as the rest of the items on the shopping list. There is still some cooking required, but it will only be about 10-15 minutes a day, and is mostly just cooking broccoli/cauliflower. I would encourage you to check out this keto on a budget meal prep video we’ve put together as it was made specifically for this meal plan:

If you like this content and want to see more in the future, subscribe to our YouTube Channel! We put out 3 videos per week all relating to keto cooking and lifestlye.

Meal Ideas

Now we do have a full meal plan laid out for you below, but I would encourage you to experiment a bit with some meals that might better suit your tastes. We love all of these meals, that’s why we picked them! We know everyone is different though. If you want to sub something in, just check to make sure the nutrition is comparable. Keto on a budget can be pulled off all types of different ways. This is just one example using a lot of our favorite meals. For example, if you have a bunch of coconut oil sitting around feel free to sub it in for the butter. If you have olive oil, sub it in for the blue cheese dressing. Don’t let this meal plan feel restricting, it is best used as a reference point and not as a hard and fast rule book. We put together this full day of eating video to show you an example of how we ate on $5 a day:

Keto Cobb Salad Recipe Video

One of the meals you will see recurring frequently in the meal plan is a Cobb Salad. We are big advocates for the Cobb Salad! You know us… shills for Corporate Cobb Salad. Really though, we find Cobb Salads to be a great way to get a meal with perfect keto macros as well as pack in some much needed micro-nutrients. We love them so much we made a video to show everyone how we make them! For this meal plan you’ll be making a salad just like the one in this video minus the shredded cheese:

Stir Fry Dinners

The other meals we have listed in the meal plan mostly come from the meal prep items. We make 2 different types of simple stir fry dinners. One using some of the whole chicken we prepped and one using the extra ground beef. It’s pretty simple, but I’ll walk you through it really quick:

Chicken and Broccoli/Cauliflower

• 1. Heat a pan over medium heat.
• 2. Add broccoli/cauliflower mixture and butter
• 3. Cook until broccoli/cauliflower are soft, but still a bit al dente
• 4. Add precooked chicken in just to warm through.

Ground Beef and Broccoli/Cauliflower

• 1. Heat a pan over medium heat.
• 2. Add ground beef. Cook for 5 minutes.
• 3. Add broccoli/cauliflower and butter. Cook for about 10 more minutes.
• 4. Make sure broccoli/cauliflower is tender and enjoy.

That’s a quick primer on the essentials for creating meals tailored to this meal plan. See how easy eating keto on a budget can be? The “when” and “how much” are all shown in the printable plans at the bottom of this post!

Meal Plan Substitutions

This shopping list and meal plan can be heavily substituted to meet your needs. The first thing you’ll want to do is scan it over and make sure you like eating all of the foods listed here. Eating delicious foods is a big part of adhering to a diet long term! If there is a particular item you can’t stand just do a bit of research and find a substitution. Just make sure the item you decide to substitute in is similar in nutrition to the one you’re eliminating. This can be done with a quick google search or by using a website like My Fitness Pal.

Substitutions for the Meat: The whole chicken we got was $1 per pound, which is a great deal! You can sub in thighs or legs if you find those to be cheaper. Try to get it with the skin on so your meat comes with some fat! In the videos we got 2 pounds of sausage at $3 per pound. That’s a deal we couldn’t pass up! You can substitute any sausage in for that(check for sugar) or you can opt for ground beef. Make sure you get 80/20 fat/protein ratio or higher(it will be listed on the packaging).

Substitutions for the Vegetables: Avocado’s are a huge staple food for most keto dieters and we’re no different. You might be able to find a good deal on premade guacamole though. If that’s the case, feel free to go for that and sub out the avocado. If you don’t like broccoli or cauliflower you can try mushrooms or zucchini. If you don’t like any of those you should probably learn to like vegetables!!! But you could also just double down on the salad.

Other Substitutions: In this guide the only form of pure fat we use is butter. If possible, coconut oil would really be a nice upgrade. We couldn’t fit coconut oil into our $5 a day keto on a budget meal plan, but it’s cheap if you buy in bulk. Another good substitution would be olive oil or coconut oil and vinegar instead of the premade salad dressing. Most cheap premade dressings will use oils that are frowned upon on keto like canola or vegetable oil.

Keto on $5 a Day Quick Reference Infographic

Check out this quick reference Infographic! The perfect reference for eating low carb on a budget. This is really a stripped down, basic plan. It’s perfect if you want to take it as a reference and add your own twist to it!

Printable Shopping List and Meal Plan

We’ve included a printable shopping list and meal plan for your convenience! Again, use these tools as a reference and not as the be all end all. If you see something else on sale that you enjoy eating, go for that! This can be used as a framework for how to eat on keto. This isn’t the most ideal meal plan for optimal health, but it’s a pretty good one for cheap. I would recommend getting some coconut oil in this plan if possible, but we couldn’t fit it into our all-inclusive approach. If you buy in bulk on amazon coconut oil is cheap!

To get the printable shopping list and meal plan simply sign up below and we’ll email you a copy. Thanks for reading and we hope this meal plan helps you get on the path to achieving your goals. Our goal is to help you reach yours!

Get The FREE Meal Plan + Shopping List

If you want further guidance on coming up with a meal plan for you, feel free to reach out to us. We will do our best to help you devise a meal plan to match your specific goals. This is a cheap meal plan is geared towards weight loss. We will have different meal plans in the future that can be applied to different goals. Thanks for reading!

What kind of flour can be on a keto diet: a list suitable for a ketogenic diet

Without pastries and desserts, it is difficult to imagine everyday tea parties and it is impossible to organize full-fledged holiday dinners. And what about pastries on keto? Very simple! There are a huge number of recipes for low-carb cookies, buns and cakes. The main difference between keto baking and ordinary flour products is gluten-free flour! This low carb product serves as an excellent wheat base substitute. Keto baking is just as delicious as products made from wheat flour.

What kind of flour is suitable for the keto diet

To make keto baked goods, you need to take a set of products with suitable BJU indicators. Finding the right flour for keto is the hardest part. Although, this is only at first glance. It is enough to consider alternative options and choose a tasty and healthy substitute for wheat flour for your diet. Adherents of the ketogenic diet have long developed the term “keto flour”. The product category with this name includes flour variants made from low-carbohydrate raw materials.

List of possible options:

Walnut flour

Bob flour

Psillium

Flour of the linen

The listed products have the properties necessary for the preparation of baking, confectionery, sauces and gravians. At the same time, flour from nuts or husks of noble plants does not contain a large amount of carbohydrates, has a useful composition, and is characterized by good taste.

Keto Coconut Flour

Keto Coconut Flour is a real find for those who are not going to give up their favorite pastries on a keto diet! This product is made from dried coconut meat. Flour has a delicate, crumbly, fine structure. Coconut flour has a pleasant, subtle aroma, a slightly pronounced oily taste.

By the way! Coconut pulp is a storehouse of substances useful for the human body. It contains useful fatty acids, vitamins, minerals. Particularly noteworthy is the saturation with vitamins of groups B, E, as well as iodine, magnesium and potassium in the composition. Such a list of micronutrients indicates that processed coconut products are useful for maintaining cardiovascular health.

Keto Coconut Flour is ideal for baking. What to cook from coconut flour: cookies, cakes, cakes and pies, they are light, tender and incredibly tasty. This keto flour is suitable for making pancakes, fritters and all kinds of pastry creams, sauces, dressings.

Keto Coconut Flour Cookies

Almond Flour on the Keto Diet

Almond Flour – The Ultimate Keto Diet Base! This product has a structure convenient for culinary accomplishments, a delicate taste, and a subtle nutty aroma. Almond flour is ideal for low carb baking and desserts.

Very useful product! The fatty acids contained in almonds block the excessive entry of glucose into the blood. This property can and should be used to prevent type 2 diabetes, prevent the development of insulin resistance and control weight gain.

Almond flour is a great addition to low carb baked goods. Traditional and original desserts are baked from this flour. Almond flour is an excellent thickener for creams, toppings, and gravies. Almond base can be used to make puddings and mousses.

Keto Macadamia Flour

Macadamia Nut Flour is suitable for some keto meals! According to its characteristics, this product is quite a keto. But, macadamia nuts for our latitudes are still exotic. Therefore, it is still impossible to call macadamia flour affordable and versatile in terms of everyday cooking.

By the way! Macadamia is the king among nuts. This is a real storehouse of useful substances, due to the content of which macadamia helps to remove excess cholesterol, strengthen blood vessels, and increase immunity. Macadamia contains omega-3 acids necessary for the body.

The content of omega-3 in fish

Macadamia flour has a delicate structure, a delicate taste and a subtle nutty aroma. This product can be used to prepare traditional and original pastries, desserts and other dishes. However, macadamia flour will most likely be used only on special occasions. The price tag for an overseas nut is unfavorably higher than the cost of alternative nuts.

Is hazelnut flour keto

Hazelnut flour is a rather rare guest of modern cuisine! This is an unusual product with the right properties for baking and desserts. If hazelnut flour is added to a cake or cookie, the product will acquire a deep nutty flavor. This product is rarely used as a base, but hazelnut flour is suitable for adding an original note to a dish.

This is a plus for health! Hazelnut or, as it is also called, hazelnut contains a large amount of vitamin E. This component helps to keep the skin young, strengthens blood vessels, and helps maintain the health of the cardiovascular system.

It is important to remember that hazelnut flour has an increased hygroscopic property. This nutty product is good for baking that requires a slight “drying” effect. In other recipes, it is better to add additional fats or moisturizing ingredients. Otherwise, the dough will turn out too crumbly.

Walnut flour

Walnut kernel flour is valuable for the ketogenic diet. This product gives a special texture to culinary compositions. Walnut flour has a pleasant taste, characterized by a subtle tart note. Well, the nutty flavor, which walnut flour confectionery is famous for, is able to gather everyone for a tea party in a matter of minutes.

Potassium and magnesium in walnut flour have a beneficial effect on the health of the heart and blood vessels. Walnuts help normalize blood pressure, remove bad cholesterol, and prevent sharp jumps in blood sugar.

Keto walnut flour can be used in baking. Also this product is good as a breading. During heat treatment, nut flour turns a golden color. And the aroma when heated reveals a bright appetizing sound.

Keto peanut flour

Peanut flour is a gluten-free product. It is suitable for preparing low-carb meals and can be part of a ketogenic diet. Peanut flour has a delicate nutty taste and pleasant aroma. It is slightly oily and has a characteristic texture.

Peanut flour with its specific taste and aroma is suitable for making nut cookies, pies, cake layers. Some recipes use peanut flour as a thickener, filler for mousses, puddings and smoothies.

Peanuts are a very useful product that helps to restore cells, strengthen the immune system, and increase the elasticity of blood vessels. Peanuts improve the functioning of the central nervous system, help fight free radicals, restore strength, and support the nervous system.

Keto cornmeal

Cornmeal is a highly nutritious food full of many useful substances! Cornmeal is often recommended as an alternative to a wheat base. But not for the keto diet! Cornmeal is not considered a keto friendly food. It is rarely found in keto recipes for low-carb baking. The main reason is that cornmeal contains an impressive amount of carbohydrates compared to other wheat flour substitute options.

Keto Flaxseed Flour

Flaxseed Flour is a product suitable for use in the keto diet. The product of flax processing is rich in dietary fiber, contains vitamins and Omega-3 fatty acids. Flaxseed flour is digested slowly. The product is approved for dietary nutrition aimed at preventing the development of complications of diabetes, obesity and other diseases.

Flaxseed flour does not have a pronounced taste and aroma, but it does its job quite well. The product is suitable for low-carb baking. Flaxseed flour can be used as a breading.

Keto chickpea flour

Chickpea flour is a product of chickpea processing. A very interesting product in terms of culinary achievements. And, if you study the composition of chickpea flour, it is easy to conclude that this bean flour is very useful. But, unfortunately, chickpea flour is completely unsuitable for a ketogenic diet. It contains an impressive amount of carbohydrates. Chickpea flour is light, soft, like powdered sugar. It can and should be used for proper nutrition. But, if keto is chosen as a diet, it is better to refrain from eating chickpeas and its derivatives.

Bird cherry flour on a keto diet

Bird cherry flour is an unusual base for baking and desserts! This is a product of processing dried bird cherry berries. Dark color, light weight and quite perceptible flower-nut aroma characterizes bird cherry flour. The taste of bird cherry flour is slightly tart. The taste of the product is quite noticeable. Therefore, bird cherry flour is rarely used as a base. It is only added to obtain a piquant taste, color and aroma.

Bird cherry flour is a low calorie product. It does not contain gluten. For a ketogenic diet, this product is acceptable, but not considered ideal. Bird cherry flour can be used to make keto baked goods, desserts, and other culinary compositions.

Pumpkin flour on a keto diet

Pumpkin flour is a product of processing pumpkin seeds. Although pumpkin is not exotic to our latitudes, pumpkin flour is something unusual in most cuisines. Pumpkin flour has a characteristic structure, beige color, and a subtle aroma. This flour is oily and moist in texture. Pumpkin flour baked goods can be slightly damp.

Pumpkin meal can be used for a ketogenic diet. However, this product is not universal and not ideal. What is called, for an amateur. However, if you have some pumpkin flour on hand and you want to make something like that, then you can try one of the low-carb recipes for making keto bread or pumpkin flour buns.

Is it possible to use rice flour on a keto diet? Rice flour makes the finest dough for preparing beautiful oriental desserts and delicacies. However, rice flour is not a good alternative to a wheat-based keto diet.

Rice flour contains an impressive amount of carbohydrates. And, therefore, its characteristics do not fit into the principles of keto.

Lupine flour on the keto diet

Lupine flour is a product made from lupine beans. This flour has a delicate yellowish color and slightly bitter taste. Lupine flour can be used for the keto diet.

Lupine beans are especially valued for their high protein content. These legumes contain up to 50% of easily digestible vegetable protein and approximately 20% of healthy oils. The quality of lupine oil can be compared with olive oil.

Lupine flour is rarely used as a base because of its bitter taste. More often, it is diluted with other types of flour to obtain a characteristic taste, texture and aroma. Lupine flour is used to make keto bread and original sauces, gravy.

Sesame flour and the keto diet

Sesame flour is a product made by grinding sesame seeds. This flour has a soft beige color, a subtle sesame flavor and a slightly oily texture. Sesame flour is used to make tahini desserts, original pastries, sauces and gravies. Sesame flour is good for keto. But it is recommended to use it in moderation.

Sesame flour on a keto diet is used to prepare original oriental dishes. This component can be included in recipes for baking and desserts.

Sesame is a source of calcium, vitamin E, polyunsaturated fatty acids. Sesame seeds are used to treat diseases of the upper respiratory tract, gastritis. This product is effective for the prevention of diseases of the skeletal system.

Soy flour on a keto diet

Soy flour is a derivative of soybeans. This flour base contains almost no fiber, which acts as gluten. Therefore, soy flour is not suitable for making keto baked goods. However, soy flour can be added as an additional ingredient in order to reduce the calorie content of the dish.

Soya is a legume containing a large amount of vegetable protein. The percentage of the protein component in soy reaches 40 – 50%. This product is valuable in that it easily accepts the taste, aromatic qualities of other products and has an adjustable plastic structure. This allows the use of soy for the manufacture of product analogues. For example, soy meat, soy cheese, milk, chocolate are well-known and popular substitutes for the originals all over the world.

Soy flour is a product that has every right to exist and be used in various diets. But, to call it the preferred option for a keto diet will not work. Soy flour does not meet basic keto criteria.

Keto hemp flour

Hemp flour is a product of processing hemp seeds. It has a light, crumbly structure, a slightly oily taste and a subtle aroma. Hemp flour is gluten free and low in carbohydrates. Therefore, hemp flour can be used in a ketogenic diet. Hemp flour is rich in useful fatty acids, vitamins, minerals. Pancakes, cereals, cookies are prepared from hemp flour. This base is added to gravies, desserts, sauces.

Amaranth flour on a keto diet

Amaranth flour is a healthy product with a rich taste and a lot of useful properties. This flour is recommended as an alternative to a wheat product. But, amaranth flour is not suitable for ketogenic nutrition. The fact is that the macro of amaranth flour does not follow the principles of keto. Therefore, amaranth flour can only be enjoyed by adhering to other nutritional principles.

What you can make your own flour on keto

If you want to make keto pastries or need a thickener for making desserts and other dishes, and you don’t have a spoonful of keto flour at home, you can make this base yourself. To do this, you need a blender, coffee grinder or food processor with the appropriate function. To make keto flour at home, the following products are suitable for this purpose:

Almonds

Coconut flesh

Hazelnut kernels

Walnuts

Pumpkin seeds

Homemade keto flour is an excellent base for baking, desserts and other culinary masterpieces ov. It will turn out a fresh, tasty product.

Other alternatives to keto flour

A great alternative to flour on a ketogenic diet is psyllium. It performs some functions of flour and benefits the body.

Psyllium – psyllium husk. The product is saturated with useful fiber, which actively slows down the process of increasing blood sugar, stabilizes digestion, improves bowel function and removes toxins from the body.

KBZHU psyllium
Calories	42 kcal
Proteins	2.9 g
Fats	0. 1 g
Carbohydrates	7.3 g

Psyllium has no pronounced taste, this suspension has a light gray or beige color shade, light, crumbly structure. A little psyllium is added to make original keto desserts. Psyllium is suitable when you need a flour substitute without carbohydrates, but capable of performing the functions assigned to it. Psyllium on a keto diet is paired with other flour alternatives or used as a main ingredient in low-carb recipes. Psyllium husk gives baked goods the right structure, serves as a binder and adds a spicy flavor note. Keto baking with psyllium will not harm the figure and at the same time will delight you with taste, appearance, aroma.

Comparison Chart of Keto Flour Replacement Products

To select a product that is suitable as a flour for a keto diet, you can compare several options for BJU indicators and criteria for selecting nutritional components for keto.

flour type	carbohydrates, g	is it allowed on keto?	does flour function?
almond	13	yes	fully
coconut	22	yes	fully
macadamia	13	yes	partially
walnut	3	yes	partially
hazelnut	9	yes	partially
peanuts	33	conditionally	partially
corn	82	no	fully
linen	9	yes	partially
chickpea	66	no	partially
bird cherry	22	yes	partially
pumpkin	9	conditionally	partially
lupine	20	yes	partially
rice	80	no	fully
sesame	20	conditionally	partially
soy	31	conditionally	partially
hemp	24	conditionally	partially
amaranth	67	no	partially
psyllium	7. 3	yes	partially

What kind of flour is most often used on the keto diet

After reviewing the indicators in the table and studying the features of the products listed in this material, it is easy to conclude which flour is most often used on the keto diet. Leadership positions are occupied by coconut, almond flour, as well as psyllium. Other alternatives can also be used to prepare keto meals, but they are more of an addition, not a base. Although, everyone has their own menu and, perhaps, for some, walnut or hazelnut flour is the main component for making pastries and desserts.

FAQ

What kind of keto flour should I use to make keto cheesecakes?

Suitable for coconut, almond and psyllium. If flour is used only, any nut flour or mixture will work as a breading.

I want to bake keto bread, but don’t know which flour to choose?

Keto bread is good with almond flour. But, there are recipes for pumpkin keto bread. To add a spicy note, you can add a little bird cherry flour.

Which keto flour is suitable for keto cakes?

Coconut flour and almond flour are the best for making pastries and desserts.

Can I use buckwheat flour on keto?

No, buckwheat is a cereal that contains an impressive amount of carbohydrates. With all the dietary qualities, neither buckwheat nor flour from it is suitable for a keto diet.

Which is better coconut flour or almond flour for a keto diet?

In terms of keto fit, both options are ideal for keto. If we talk about taste, aromatic and textural qualities, it depends a lot on goals and personal preferences.

Is the keto diet expensive? Budget keto products

video content

Rating: 4. 0; Votes: 1

00 – budget keto;
0:35 – how to save money on keto foods.
Is it possible to follow a keto diet if you are on a budget? Certainly! How to save on keto products and what budget products to choose to follow a keto diet?
1. Greens. Buy it in bulk.
2. Sardines are a very good source of protein and omega-3 fatty acids (DHA and EPA. If possible, choose bone-in and skin-on sardines – you’ll get the most benefit.
3. Butter. Adding butter to your meals will make you feel fuller.
4. Beef. If there is no money for grass-fed beef, then at least take organic. If such animals are fed grain, then it is organic grain.
5. Chicken thighs and wings. Stores sell different parts of the chicken, but thighs and wings are the cheapest.
6. Raw smoked sausage from a health food store is a good source of fat and protein. It is not very expensive, much cheaper than other meat products.
7. Eggs. Pasture, organic eggs. It is one of the best sources of protein, healthy fat and other nutrients. Eat lots of eggs. Cholesterol will not increase from this.
8. Cabbage is a very cheap source of vitamin C and other nutrients. It is a cruciferous vegetable that can be chopped, stewed, or added to a salad.
9. Pumpkin. It is a good and inexpensive source of protein. It may be inorganic because you don’t eat the peel.
This is a list of budget keto compatible products.

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Comments and reviews: 10

Tatyana
with Keto, I started spending less on food, because once a week I buy groceries (sometimes the purchase is 3-4 thousand more expensive, for example, if all cheeses, butter, nuts, meat have run out, or if I buy homemade cream and butter , sometimes cheaper if there are only vegetables, eggs, herbs and poultry
What I eat: vegetables – avocados, cabbage (headed, cauliflower, Brussels sprouts (I take it frozen by weight, green beans, peppers, cherry tomatoes, zucchini, onions, lemons, eggplant, occasionally pumpkin and carrots
greens and salad leaves – any based on availability in stores, I like arugula simply or mixed with other salad leaves )
fats: olive oil, butter, sometimes cream 33% or if you’re lucky homemade, some nuts (I rarely eat) and cheese. pasteurized) and enzymes
I also take spices in addition (natural herbs, spices without salt and glutamate, seeds (chia, flax, sesame). These joys last for a long time
I buy all this not every week, but as needed. Vegetables and greens are eaten quickly, since I take a big piece of meat and freeze it, it lasts for a long time. I try to stick to the 23/1 IG but I don’t always succeed, I’m working on finding the optimal time to eat, I eat 1-2 times a day, I want to finally switch to a one-time meal and strictly keep 23/1

Kseniya
Chicken thighs and especially wings are very expensive meat. Empirically verified that chicken breast and fillet is the cheapest chicken meat, because you really pay for meat (the breast is suitable for those who have pets who need to give the skin and cartilage. The most expensive chicken meat is a soup set, it is almost entirely bones, and meat is worth its weight in gold.

Galina
Well, what other organic ones – in Russia even small farmers feed their animals with grain. We are on an island and the grain is brought from the mainland. Not sure if it’s organic. Eggs also (You can still pick up local vegetables, not China, but not the fact that they are organic. Broccoli 100% China.

Viktoryia
I think that the keto diet is not suitable for everyone, because it is fatty. I have a thyroid gland + high cholesterol, I tried keto and it was a severe depression. I ate once sometimes twice a day and had constant nausea, I tried to do the diet 3 times and all without result.

Tatyana
Thank you very much I am very happy that I found you, I have been trying to figure out my health for a long time but I didn’t understand much, because I’m not a doctor and you explain everything so well, just putting it on the shelves, more THANKS to you YOU are just a treasure

Elena
Keto, this is mine, but my husband is on antiketo, he is comfortable. I’m trying to cook for myself.
The diet of northern peoples confirms the benefits of keto, they lack only non-starchy vegetables for balance.