Keto on a Budget

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This is a guest article from Total Shape. We hope you find this content helpful!

The ketogenic diet has grown in favor recently as a means of shedding pounds, enhancing general health, and boosting energy. The diet’s fundamental tenet is to have a lot of good fats, a modest amount of protein, and very few carbohydrates. Among other advantages, it is known to aid in weight loss, cholesterol improvement, and inflammation reduction.

One of the most widespread misconceptions about the ketogenic diet is that it is costly. Many people believe that to follow a ketogenic diet, you must purchase a lot of pricey meats, cheeses, and nuts. But, the truth is that with some forethought and preparation, a ketogenic diet can be followed on a budget.

Tips for Following a Keto Diet on a Budget

Plan your meals in advance
Meal planning is one of the most crucial things you can do to follow a ketogenic diet on a budget. This can assist you in avoiding the urge to spend money on pricey convenience items or eat out frequently, which may rapidly add up.

Make a weekly meal plan first, including a range of keto-friendly meals. Affordably priced goods, including eggs, ground beef, chicken thighs, and frozen veggies, should be used in your meals. You might also look for recipes that call for cheaper cuts of meat, like beef chuck or pig shoulder.

Make a grocery list after deciding on your meal plan, and stick to it when shopping. This will guarantee you have all you need for your meals and help you avoid impulsive purchases.

Shop for sales and deals
Searching for discounts and sales while on a ketogenic diet is another approach to cutting costs. Look for specials on meats, cheeses, and other keto-friendly foods in your neighborhood grocery shop. Moreover, you should look at bargain retailers like Aldi or Lidl, which can provide excellent discounts on keto mainstays like coconut oil and avocados.

If you have a membership to Sam’s Club or Costco, think about buying in larger quantities. When buying smaller quantities of items like meat, cheese, and nuts, which are sometimes more expensive, can be a wonderful method to save money.

Cook in bulk and freeze leftovers
On a ketogenic diet, cooking in bulk is a terrific way to save time and money. You can prepare meals in bulk and freeze the extras for later. When you don’t have time to prepare, this will not only help you save money on ingredients but also make it simpler to follow your meal plan.

Soups, stews, chili, and casseroles are a few keto-friendly dishes that freeze nicely. For quick and simple meals, you can also prepare big quantities of meatballs, burgers, or meatloaf and freeze them in individual servings.

Pre-workout snacks and supplements
Before going out, providing your body with the necessary nutrition while following a ketogenic diet is crucial. You may perform better, and your general fitness may also increase. Pre-workout supplements and snacks can be pricey, making it difficult for individuals on a tight budget to include them in their diet.

Here are some inexpensive pre-workout snack suggestions that are good for a ketogenic diet:

Hard-boiled eggs
A hard-boiled egg is a superb pre-workout food for individuals on the keto diet. They include a lot of protein and good fats, which can contribute to long-lasting energy during exercise. They’re also quick and simple to prepare, which makes them a practical choice for hectic mornings.

The keto-friendly meal avocado is a powerhouse of fiber, healthy fats, and potassium. It might make you feel satisfied and invigorated throughout your workout, making it a great pre-workout snack. You may eat it or spread it on some low-carb bread to add extra carbohydrates.

Nuts and seeds
For those following a ketogenic diet, nuts and seeds make the ideal pre-workout snack because they are an excellent source of protein and good fats. Pumpkin seeds, walnuts, and almonds are all great choices. For a healthy snack, try serving them with some cheese or fruit.

Greek yogurt
Greek yogurt is a low-carb, high-protein snack ideal for anyone following the ketogenic diet. It’s an excellent pre-workout snack because it can satisfy you and provide long-lasting energy. You can mix in some berries or nuts for extra taste and texture.

Cheese is an excellent ketogenic food because it contains protein and good fats. Because it can make you feel satisfied and energized during your activity, it makes a terrific pre-workout snack. For a healthy snack, try serving it with some nuts or vegetables.

Together with these pre-exercise food suggestions, there are a few pre-workout for keto supplements that are keto-friendly and can enhance your workout efficiency. But these might be pricey, so making a good decision and staying within your means is crucial.

Exogenous ketones

Exogenous ketones are one supplement that may be helpful for people following a ketogenic diet. Your ketone levels may rise due to these supplements, giving you continuous energy while exercising. These can be pricey, too, so comparing shops and finding discounts is crucial.


Caffeine is another dietary ingredient that may be beneficial. During exercise, caffeine, a natural stimulant, can help you focus and have more endurance. Caffeine can be found in beverages like coffee, tea, and pre-workout pills. But, you should be careful how much caffeine you consume because too much of it might cause jitters or anxiety.


In conclusion, a ketogenic diet may be followed on a budget with some forward planning and preparation. You may stay within your budget while reaping the rewards of a ketogenic diet by selecting inexpensive foods, shopping during sales, and cooking in bulk. Also, including pre-workout snacks and supplements in your regimen can enhance your workout performance, but it’s crucial to make informed decisions and stay within your spending limit. Using these ideas and methods, you can make keto work for you without going bankrupt.

KetoFoodist Content provides this content to help keto diet practitioners and is intended for educational purposes only. It is recommended that you consult with a medical professional prior to starting any diet or following product suggestions.