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Many people worry that a keto diet will be prohibitively expensive, but it actually comes at an incredibly reasonable cost. Plus, if you shop wisely, it could even be cheaper than a higher-carb diet!
Keto meal plan costs are mainly comprised of eggs, meat and non-starchy vegetables – all of which can be found at most grocery stores for relatively cheap prices.
Nuts and seeds
Nuts and seeds are an integral component of the keto diet, providing ample amounts of fat, protein, and fiber. Furthermore, they contain various micronutrients which promote weight loss as well as overall wellbeing.
However, it’s essential to know which nuts and seeds to select if you’re on the keto diet. All are packed with essential nutrients that can add flavor to your meals, but some are better suited for this regime than others.
Keto-friendly nuts such as pecans, macadamia nuts and brazil nuts offer low net carb counts and high fat contents to make them ideal for the diet.
Eggs
Eggs are an ideal low-carb food to help you achieve ketosis, as well as providing protein and healthy fats.
You can use them to make a range of dishes for breakfast, lunch or dinner. Boiling, scrambling or frying are all viable methods.
These stuffed eggs with Old Bay-spiced chicken salad make for a quick, portable lunch. They’re an ideal substitute to traditional chicken sandwiches that can be prepared ahead of time for workday lunches all week or brought along on picnics.
The keto diet is a high-fat, low-carb plan that can help you shed pounds and improve your wellbeing. It’s also easily maintained due to its affordability and filling nature.
High-fat dairy
The keto diet is high in fat, so be sure to incorporate various sources into your meals. This could include low- and non-fat dairy products.
Gioffre recommends avoiding processed meats, which may contribute to inflammation and heart disease. Instead, opt for lean chicken or turkey meals and seafood that is wild-caught rather than farmed.
Test your dairy tolerance by abstaining from dairy for one month, then gradually adding back foods one by one to see how you react. Reintroducing hard cheeses and butter may be especially helpful if there are any negative symptoms from casein (the main component of milk) and whey protein.
Meat and poultry
The keto diet can be expensive, especially if you want to stock up on high-quality keto foods. That’s why it’s essential to buy meat and poultry in bulk: to save money.
One way to save on costs is by signing up for a meat share. Depending on your local market, these shares typically offer various cuts of beef, chicken and pork at an affordable monthly price.
Other budget-conscious protein options include canned fish and cheaper cuts of meat such as ground beef or pork. Furthermore, purchasing nuts and seeds in bulk can help you save money on expenses.
Non-starchy vegetables
The keto diet emphasizes eating high-quality, nutrient-dense foods. Though these may seem pricey at first glance, in the long run they will save you money in the long run.
Non-starchy vegetables are an integral component of the keto diet. Packed full of essential vitamins, minerals and antioxidants, they may reduce your risk for chronic illnesses like diabetes and heart disease.
Starchy vegetables tend to contain more calories and carbs, while non-starchy veggies typically provide about 25 calories and 5 grams of carbohydrates per 1-cup serving.
Oils
The keto diet focuses on providing you with plenty of fats and few carbohydrates, creating a satiating fullness feeling that lasts longer than when carbs are eaten in place of them.
Keto meals typically consist of protein, non-starchy vegetables and healthy oils. These items can be bought in bulk at a lower cost than buying them individually.
The cost of a keto diet will depend on your individual macronutrient needs. If they are on the lower end, then you could safely keep it between $5-$10 USD per day.