The ketogenic diet, or simply “keto,” is a low-carb, high-fat diet that has been gaining popularity in recent years due to its potential health benefits, such as weight loss and improved blood sugar control. However, some people may avoid or quit the keto diet because they believe it is too expensive. In this article, we will provide seven tips on how to enjoy the keto diet on a budget, including a sample meal plan.

Track Your Expenses

One of the best ways to save money on the keto diet is to keep track of your expenses. You can do this by writing down everything you spend on food, supplements, and other related items, such as kitchen equipment. This will help you identify areas where you can cut back and save money.

Buy in Bulk

Buying in bulk is a great way to save money on the keto diet. Many keto-friendly foods, such as nuts and seeds, have a long shelf life and can be bought in large quantities. You can also buy meat in bulk and freeze it for later use. Buying in bulk can also help you avoid unnecessary trips to the grocery store, which can save you time and money.

Focus on Whole Foods

Focusing on whole foods is not only good for your health, but it can also be good for your wallet. Many processed foods, such as keto-friendly snacks and desserts, can be expensive. Instead, focus on whole foods, such as vegetables, meats, and healthy fats. These foods are often more affordable and can be used in a variety of recipes.

Plan Your Meals

Planning your meals in advance is a great way to save money on the keto diet. By planning your meals, you can make a shopping list of only the items you need and avoid buying unnecessary items. You can also plan your meals around sales and discounts at your local grocery store.

Cook at Home

Cooking at home is not only healthier than eating out, but it can also be more affordable. By cooking at home, you can control the ingredients you use and save money on restaurant markups. You can also make large batches of meals and freeze them for later use, which can save you time and money in the long run.

Use Coupons and Discounts

Using coupons and discounts can be a great way to save money on the keto diet. Many grocery stores offer coupons and discounts on keto-friendly foods, such as meats, eggs, and cheese. You can also sign up for loyalty programs at your local grocery store to receive discounts and other perks.

Try Intermittent Fasting

Intermittent fasting is a popular eating pattern that involves alternating periods of fasting and eating. This eating pattern can be a great way to save money on the keto diet because you are eating less food overall. You can start by skipping breakfast and having your first meal later in the day, or by having your last meal earlier in the evening.

Sample Meal Plan

To give you an idea of what a budget-friendly keto meal plan might look like, here is a sample meal plan:

Day 1

Breakfast: Scrambled eggs with spinach and cheese

Lunch: Tuna salad with avocado and lettuce

Dinner: Baked chicken thighs with roasted broccoli

Day 2

Breakfast: Greek yogurt with blueberries and almonds

Lunch: Turkey and cheese roll-ups with cucumber slices

Dinner: Beef stir-fry with bell peppers and onions

Day 3

Breakfast: Bacon and eggs

Lunch: Chicken salad with celery and mayo

Dinner: Baked salmon with asparagus


Eating a keto diet on a budget is possible with a little planning and effort. By tracking your expenses, buying in bulk, focusing on whole foods, planning your meals, cooking at home, using coupons and discounts, and trying intermittent fasting, you can enjoy the benefits of the keto diet without breaking the bank. Remember, the key is to be mindful of your spending and make choices that align with your budget and health goals.

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