Keto on a Budget: How to Save Money While Eating Healthily

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How to Do Keto for Free: Get Started on a Budget

Many people who are interested in the health benefits of the ketogenic diet are intimidated by the idea of having to spend a lot of money on food and other supplies. It’s true that there are plenty of expensive keto-friendly products on the market, but it’s also possible to do keto on a budget. Here are some tips for how to do keto for free or nearly free.

Method 1: Focus on Whole Foods

One of the best ways to save money on keto is to focus on whole, unprocessed foods. While it’s tempting to buy pre-packaged keto snacks, these are often expensive and contain ingredients that aren’t particularly healthy. Instead, stick to basic ingredients like meat, eggs, cheese, low-carb veggies, and nuts and seeds.

Buying in bulk is also a great way to save money. Look for sales on meat and frozen veggies and stock up when prices are low. You can also save money by buying cheaper cuts of meat and cooking them low and slow in a crockpot or pressure cooker.

In addition to being budget-friendly, focusing on whole foods has the added benefit of being healthier. Processed foods often contain added sugars and unhealthy fats that can sabotage your weight loss efforts.

Method 2: Meal Prep

One of the biggest challenges of doing keto on a budget is finding the time to cook all your meals from scratch. Meal prep can help you save time and money by allowing you to prepare food in advance.

Choose a day of the week (usually Sunday) and spend a few hours planning and preparing your meals for the week. Cook large batches of proteins like chicken, beef, or tofu, roast veggies, and prepare snacks like hard-boiled eggs, celery sticks, or cheese cubes.

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By having healthy meals and snacks ready to go in the fridge, you can avoid the temptation to order takeout or reach for unhealthy pre-packaged snacks when you’re short on time.

Method 3: Use Free Resources

There are plenty of free resources available to help you do keto on a budget. Here are a few to check out:

Free keto recipes online: There are a ton of free keto recipes available online. Some of our favorites include, I Breathe I’m Hungry, and Keto Connect.

Keto support groups: Joining a keto support group, either online or in-person, can be a great way to get free advice and support. Check out Facebook groups like Keto Beginners, Keto For Beginners, or Keto Diet Support Group.

Free fitness apps: Sticking to an exercise routine is important for weight loss, but gym memberships and personal trainers can be expensive. Fortunately, there are plenty of free workout apps available, like Nike Training Club or 7 Minute Workout.


Doing keto on a budget is definitely possible. By focusing on whole foods, meal prepping, and taking advantage of free resources, you can stick to your ketogenic diet without breaking the bank. It takes some time and effort to plan and prepare your meals, but the outcomes make all the difference. Not only will you save money, but you’ll also feel better and lose weight in the process. So, if you’re interested in the health benefits of keto and you’re on a tight budget, don’t let cost hold you back. Give these tips a try and see how easy and affordable it can be to eat a healthy, ketogenic diet.