Is Keto Too Expensive? My Story & Secrets to a Keto Diet on a Budget
I get it. You’re standing in the grocery store, looking at the price of avocados, grass-fed ribeye, grass-fed butter, and a single thought is screaming in your head: There is no way I can afford this.
Believe me, I’ve been there. My name is James, and not too long ago, I was in the exact same boat. I was reading incredible stories about how the ketogenic diet was changing lives—more energy, mental clarity, weight loss—and I wanted in. I truly believe that what we eat is the foundation of our health. But when I looked at my bank account, and then back at the fancy “keto-approved” products on the shelf, it felt like a door was being slammed in my face. It felt like getting healthy was a luxury I just hadn’t earned yet. A lot of these influencers that preach about getting grass-fed beef and pasture raised pigs, probably don’t think about the average Joe.
I have come from getting super excited about diets and going all out to follow them. I’m talking shopping all organic at health food stores and all I got was a crazy expensive grocery bill. The food sucked too. I don’t even like grass-fed beef. I’d rather have grain fed. And don’t get me started on the pricey, raw organic almonds.
But what if I told you that was all a giant myth? What if the key to an affordable keto diet wasn’t about buying expensive specialty products, but about getting back to basics? That’s right. Taking all the preachy mumbo jumbo out of your head and just getting started on a budget friendly keto diet.
When I was intrigued by the keto diet and what it could do for me, I decided I wouldn’t let my budget stop me from taking control of my health. I spent months learning the hacks, the smart swaps, and the simple secrets that make this way of eating not just possible, but surprisingly affordable. In this post, I’m going to share everything I learned with you.
I’m eager to share my knowledge but before we dive in, I want to give you something to make this even easier. I put together a FREE 3-Day Keto Quickstart Guide with simple, cheap meal ideas to get you going right away. It’s the head start I wish I had. The guide comes in two parts. One for budget friendly keto or carnivore and one if the grocery budget isn’t a problem.
The Real Secret to Budget Keto: It’s All About Mindset
The first thing I had to do was stop looking at the keto “products” and start looking at the actual food. I’m talking about those boxed “keto brownies” or “keto chips”.The truth is, a healthy keto diet is built on simple, whole foods you can find at any grocery store.
- Plan Your Meals. This was the biggest game-changer. When I didn’t have a plan, I’d end up grabbing something expensive and “convenient” when I started. Now, I take 20 minutes on a Sunday to think about what I’ll eat for the week. It sounds boring, but that 20 minutes saves me so much money and stress.
- Cook Once, Eat Twice (or Three Times!). I make bigger batches of dinner and pack the leftovers for lunch the next day. This immediately cuts my food costs and saves me from buying an expensive food on my lunch break. Random Fact: Did you know Buffalo Wild Wings actually cooks their wings in Beef Tallow? Way better than harmful seed oils. I am a sucker for those wings on a keto/carnivore diet. I’m getting off track, though.
- Embrace Simplicity. The most effective keto meals are the simplest. Think seasoned chicken thighs with a side of steamed, buttery broccoli. Or a few scrambled eggs with cheese. If you hate dark meat chicken, feel free to get the breasts and then just dip them in melted butter with buffalo sauce.You don’t need complicated recipes with a dozen ingredients to be successful. Sometimes I’ll just fry up 3 burgers and eat those. Embracing simplicity is how to effectivly do keto on a budget.
Let’s Talk About the Real Keto Money Traps
Okay, so we’ve got the right mindset. But let’s talk about the money traps. Before I show you what to buy, let me show you what to avoid like the plague. These are the things that make people quit.
- The “Keto” Aisle: Pre-made keto cookies, bars, chips, and breads. They are intended to give you the warm and fuzzies inside while gouging you for fake sweetened junk. Talk about the insane markup for a tiny box of something that often tastes like cardboard. I learned this the hard way by trying them out. They even give you a crash like sugar does. Who knows what they added to them?
- Ridiculous Sweeteners: You don’t need five different types of expensive, hard-to-pronounce sweeteners. For most people starting out, a basic erythritol blend from the regular grocery store is fine. I used this stuff in my coffee or to put on some walnuts. Currently, I don’t even bother buying sweeteners at the grocery store. I just drink my coffee black and mostly eat savory foods.
- Pricey Oils and Flours: You don’t need a $20 bottle of MCT oil to start. You have butter. You have olive oil. You’re good. Almond flour is great, but you don’t need it on day one. Down the road if you want to make baked goods that are considered “keto-friendly” you can add them. For now just focus on getting started with the basic budget-friendly keto supplies.
My Personal Budget Keto Shopping List
This is the core of how I make it work. I focus on these items, I buy them on sale when I can, and I build my simple meals around them.
| Category | What I Buy | Pro-Tip for Saving Money |
| Proteins | Ground Beef/Pork | This is my #1. It’s cheap, fatty, and you can use it for anything from burger patties to taco salads. Don’t be afraid of the higher fat content (like 73/27)—it’s cheaper and better for keto! |
| Chicken Thighs/Drumsticks/ChickenLeg1/4s | So much more flavorful and affordable than chicken breasts. I bake a huge batch of these at the start of the week. | |
| Eggs | The ultimate budget food. I eat eggs almost every single day. They are a perfect source of protein and fat. | |
| Canned Tuna | An incredibly cheap and easy lunch. I mix it with mayo for a quick tuna salad. Get my mayo recipe | |
| Fats | Butter | A simple block of store-brand butter is perfect. You don’t need the most expensive grass-fed version to get started. Kerry-Gold Grass fed if you want. |
| Coconut Oil / Avocado Oil | I buy these in big tubs from places like Costco or Aldi. The upfront cost is more, but the per-ounce price is a massive saving. | |
| Vegetables | Frozen Broccoli & Cauliflower | I live on this stuff. It’s just as healthy as fresh, lasts forever in the freezer, and is a fraction of the cost. I steam it and load it up with butter and salt. |
| Spinach | A big bag of spinach looks like a lot, but it cooks down. I throw handfuls into my scrambled eggs or wilt it on the side of my main protein. | |
| Cabbage | Incredibly cheap and versatile. You can fry it with bacon or use it as a low-carb noodle replacement. |
Feeling a bit overwhelmed trying to turn that list into actual meals? My FREE 3-Day Keto Quickstart Guide does it for you. It has a complete, budget-friendly meal plan and a printable shopping list. Download it here!
Simple Keto Budget Meals
So you’ve got your groceries. Now what? Don’t run to Google for some crazy 20-ingredient keto casserole. Remember, simplicity is key. Here’s what a typical day of eating can look like using just the stuff from that list.”
- Breakfast Ideas:
- Scrambled eggs w/butter.
- Honestly? Sometimes it’s just black coffee for me because I’m not even hungry in the morning. (KETOSIS POWER) Don’t force yourself to eat.
- Lunch Ideas:
- Leftover dinner from the night before. Seriously, this is the #1 hack. I am the leftover king.
- Fried chicken and steamed steamed, buttery spinach.
- A can of tuna, salt, avocado oil poured in it. Simple and portable.
- Dinner Ideas:
- Two or three burger patties (no bun!) toss a hunk of butter on top and add spices that have 0 carbs. Side of steamed, buttery broccoli or cabbage.
- A couple of baked chicken thighs with the skin on. Side of cabbage w/ butter and salt.
It’s not glorious but remember you are going to be shedding pounds and feeling great. It won’t always be like this as you can add in bacon, cheese, and sausage down the road if they are on special. Expansion Idea 3: Add a “Simple Snacks & Drinks That Won’t Break the Bank” Section
Simple Snacks & Drinks That Won’t Break the Bank
What about the snacks!? First off, you’ll find you’re much less hungry on keto and won’t need to snack at all. But if you need something, for the love of all that is holy, stay away from the ‘keto bars.’
Here’s what I actually eat:
- Hard-boiled eggs (my go to)
- Cheese sticks or slices
- Pork rinds
- A handful of olives
- A spoonful of peanut butter
Drinks:
Your new best friends are water, black coffee, and unsweetened tea. All cheap. If you’re worried about electrolytes (the ‘keto flu’), don’t buy the fancy powders. Just add a pinch of salt to your water or drink pickle juice.
WANT EVEN MORE?
Go check out my article on Carnivore Diet Snacks Remember keto and carnivore are pretty much interchangable. Keto is short for ketogenic and carnivore is 0 carbs so you don’t have to get confused when I mention both as being one in the same.
The Final Piece of Advice: Just Start
The biggest hurdle for me was fear. Fear of the cost, fear of doing it wrong, fear of failing. But I learned that you don’t have to be perfect, you just have to start.
Don’t worry about buying fancy MCT oil or expensive keto bread. Buy a carton of eggs, a package of ground beef, and a bag of frozen broccoli. Cook it, eat it, and see how you feel. You can build from there. By day 3 you will have so much momentum going, you won’t be tempted to break your new keto diet. At the 30 day mark you will feel all the benefits of this amazing way of eating and probably lost a decent amount of weight just by changing to the keto or carnivore diet.
Your health is your greatest asset, and you deserve to feel amazing, no matter what your budget is. It is possible. You can do this. Feel free to coment below, if you have any questions and I’ll be sure to respond.
But wait! Want to commit and prove to yourself that you can do keto on a budget? Take the first real step with my FREE 3-Day Keto Quickstart Guide. It’s the perfect, no-cost way to jumpstart your journey and see how delicious and affordable this lifestyle truly is. Take the first step and get your guide now!