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Plan Your Meals and Shop Smart
Effective meal planning and shopping are the keys to eating keto on a budget. Begin by creating a weekly meal plan that incorporates a variety of healthy fats, lean proteins, and low-carb vegetables. Identify the staples that you use consistently and shop accordingly. Consider setting a budget per meal or shopping trip to guide your purchases and avoid impulse buys. Here are a few more planning tips:
- Grocery list making: Before each shopping trip, make a detailed list of your meal plan items. Sticking to your list will help avoid impulse purchases, which can easily derail your keto budget.
Core Keto Pantry Staples
Fortunately, many core keto pantry staples are affordable. Here are the essentials you can stock up on:
- Avocado oil or ghee for high-heat cooking
- Coconut oil for medium-heat cooking and added benefits
- Canned tuna and chicken for quick meal prep
- Riced cauliflower as a low-carb substitute
- Almonds or walnuts as a snackable source of healthy fats
Low-Carb Produce: Shop the Bulk
Produce can be pricey, but when you buy in bulk and stick to low-carb options, you can cut costs significantly:
- Leafy greens like spinach and kale, great for salads, smoothies, and sautéing
- Berries are a low-carb snack when consumed in moderation
- Crunchy vegetables like bell peppers and cucumbers for snacking and meal prep
Milk and Meat: Choose Store Brands and In-Season
When it comes to milk, meat, and poultry, there are ways to save:
- Buy store-brand cheeses, milks, and meat products
- Select in-season or frozen meats like chicken thighs or ground beef for better pricing
Beverages: Steer Clear of Sugary and Processed
When it comes to beverages, it’s tempting to reach for sugary soda or juice but these options blow your budget. Instead, consider:
- Water for hydration, add a slice of lemon for added flavor
- Low-carb energy drinks like caffeinated tea or coffee
- Healthy fats like almond milk or ghee as dairy alternatives
Recipe Ideas: From Budget-Friendly to Fancy-Free
Don’t worry if the thought of menu planning has got you stumped. Here are some affordable meal ideas to help you stay in keto territory without breaking the bank:
