Keto on a Budget: How to Eat Keto for Less
Specialty "keto" products are expensive. The diet itself does not have to be.
Short answer: It can be if you rely on specialty products. Built around eggs, cheaper cuts of meat and frozen vegetables, it often costs about the same.
The cheapest keto staples
- Eggs — usually the cheapest complete protein
- Chicken thighs and drumsticks — cheaper and fattier than breast
- Ground beef 80/20 — cheaper than lean
- Canned sardines and mackerel — omega-3s for little money
- Cabbage — a large head lasts a week
- Frozen broccoli, cauliflower and spinach — less waste
- Butter and lard — cheaper than specialty oils
- Sunflower and pumpkin seeds — cheaper than macadamias
What to stop buying
- Keto bars, cookies and breads
- MCT oil and exogenous ketones — not needed to reach ketosis
- Pre-riced cauliflower — a box grater does the same job
A low-cost week
| Meal | Main ingredients |
|---|---|
| Breakfast ×7 | Eggs with butter and frozen spinach |
| Lunch ×7 | Leftover dinner |
| Dinner 1 | Roast chicken thighs, cabbage |
| Dinner 2 | Ground beef and cauliflower "rice" bowl |
| Dinner 3 | Sardine and egg salad with olive oil |
| Dinner 4 | Pork shoulder slow-cooked, coleslaw |
Budget recipes: beef and cabbage stir-fry, no-bean keto chili and tuna salad.
Reduce waste
Plan the menu first, then shop. Ketora's shopping list multiplies quantities across the whole week, so you buy the 2 kg of chicken you need rather than guessing.
Frequently asked questions
Is keto more expensive than a normal diet?
It can be if you rely on specialty products. Built around eggs, cheaper cuts of meat and frozen vegetables, it often costs about the same.
What is the cheapest keto protein?
Eggs, chicken thighs, ground beef and canned fish are usually the cheapest per gram of protein.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.