Keto on a Budget

Keto gets a bad reputation for being expensive. But it doesn’t have to be.

You don’t need grass-fed everything or overpriced “keto” products. With the right plan, you can eat low-carb, nutrient-dense meals without blowing your grocery budget.

Here’s how to keep it affordable—and realistic. I’ve been doing keto on a budget for years, and these strategies actually work.

Is Keto More Expensive?

It can be if you’re buying keto bars, shakes, and almond flour everything. But the core of keto is simple food:

• Eggs
• Ground meat
• Butter
• Low-carb vegetables
• Healthy fats

When you stick to these, keto is often cheaper than eating out or buying processed foods.

Cleveland Clinic notes that keto is most effective when built around whole foods, not packaged products.

Best Cheap Keto Foods

For more food options, check our full Keto Shopping List.

Money-Saving Tips for Keto

1. Buy in Bulk

Stock up on ground beef, cheese, butter, and eggs when they’re on sale. Freeze what you won’t use right away.

2. Skip the Keto Products

You don’t need keto cereal, keto bread, or expensive MCT oil. Stick to basics.

3. Cook Simple Meals

Base your meals on meat + veg + fat. No need for fancy recipes every day.

4. Reuse Ingredients

Plan meals around overlapping ingredients to cut waste. Example:

• Cabbage works in stir-fry, taco bowls, or with eggs
• Ground beef works in 3–4 different dishes per week

5. Use Frozen Veggies

They last longer, are often cheaper, and still pack nutrients.

Sample Budget Keto Day (Under $6 Total)

This adds up to about $5.80 for the whole day.

Full Week Budget Breakdown

Here’s what a full week of budget keto looks like:

Weekly Total: ~$46-50 for 3 meals + snacks per day

That’s about $6.50-7.00 per day—cheaper than most takeout meals.

Want more days like this? Start with the 7-Day Keto Meal Plan.

Meal Prep Strategy That Saves Time & Money

Sunday Prep List (for 5 Days):

• 2 lb ground beef
• 1 head cabbage
• 1 dozen eggs
• 1 large bag frozen spinach
• 1 can tuna
• 1 block cheddar
• 1 pack chicken thighs

Prep Steps:

• Hard-boil 6 eggs
• Cook all ground beef
• Roast or pan-fry chicken
• Portion veggies for meals

Use those ingredients to build out fast meals all week.

Best Stores for Budget Keto

• Aldi – cheap basics: eggs, cheese, meats
• Walmart – bulk nuts, frozen veg, low-cost proteins
• Costco – larger families or meal prepping
• Local ethnic markets – cheap cuts of meat, fresh produce

Use Our Free Meal Plans

• Beginner Keto Meal Plan
• 7-Day Keto Meal Plan
• 30-Day Keto Challenge

Each plan includes simple meals using budget-friendly ingredients.

Summary

• Keto doesn’t have to be expensive—you just need a smart grocery list
• Focus on whole foods like eggs, ground meat, and low-carb vegetables
• Avoid processed “keto” snacks and stick to simple meals
• Use frozen veggies and bulk items to save even more
• Plan your week using repeat ingredients and prep ahead

Sources

• https://www.healthline.com/nutrition/ketogenic-diet-101
• https://www.dietdoctor.com/low-carb/keto
• https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/ketogenic-diet/faq-20477108