Keto on a Budget in 2020 – Cheap Low Carb Foods [Tips+Hacks]

Let’s face it, keto can easily stretch your food budget thin. That’s especially because cheaper carb-heavy staples like rice and beans are off the table. However, we can offer you some tips on how to do keto on a budget.

But first, the standard Western diet versus low carb diet is not an apples-to-apples comparison. Eating foods that are heavy on sugar and simple carbs is not nearly as satiating as quality protein and fat. With carbacious foods, you are left craving, eating, and eventually buying more food. 

Moreover, when you eat more fat and protein and promote ketosis, you coax your body into burning its own fat for fuel. That means, for most of the Western world at least, you probably have a decent supply of absolutely free fuel already in your body. In a weird way, it’s like tapping into the deep freezer chest of hoarded energy in your body.

So, when you really look at it, the gap between cheaper junk food and quality keto foods is not as wide as you’d think.

Now, let’s see how we can close that gap even more, with some “cheap keto” tips below!

Tips for doing keto on a budget!

**Don’t forget to check out our Coupons page for great discounts (like 15% off great) on our favorite keto brands**

#1 Lower your intake of animal-based products

Mainstream keto is extremely protein and animal-product heavy. The superstars are bacon, steak, seafood, whey protein, etc. These options just so happen to be generally the most expensive ingredients in any meal. So, if you are able to cut down on animal protein, you can save a lot of money.

Plus, keto is a low carb, high fat, moderate protein diet. That means protein is NOT a requirement for keto and can (and should) be eaten in moderation to maximize ketosis.

Here’s how you can do that.

#2 Increase your intake of the 2 F’s–Fiber & Fat– with Salad

Fat and fiber are both great at helping you feel full during a meal. Here are some great ways to increase your fiber and fat intake.

The easiest method is to eat more salad. Greens themselves are relatively inexpensive, so right there, adding a salad to lunch and dinner will be an instant boost to your diet and wallet.

Any salad greens will do and you can spice it up with some nuts and seeds for crunch and flavor. Broccoli, cucumbers, raw onions and raw carrots are a nice way to add freshness as well as raw carrots. Remember, these veggies have carbs but also contain soluble fiber, which offsets some of the blood glucose impact.

For dressing, we like to use olive oil (pick your favorite) or avocado oil with some apple cider vinegar (which also lowers blood glucose impact–noticing a trend?). You can also use MCT oil, but that is generally a more expensive option for the amount you use in a salad.

And go wild– you want to add a bunch of high-quality fat to your salad, which increases its tastiness drastically.

The best quality, low cost source for avocado oil we’ve found is Amazon’s own brand Wickedly Prime Avocado Oil. It’s the lowest cost for quality avocado oil that you don’t have to buy gallons of at a time. The smallest size the sell is the standard 0.5 L bottles you see in stores.

#3 More Fiber!

Yes, it’s the butt of every geriatric joke. But, fiber is extremely useful for budget keto eating. How so? It helps keep you full longer.

First, soluble fibers turn gel-like in your stomach and slow gastric emptying (basically slowing down digestion).  This may keep you fuller longer, on the same amount of food.

Second, soluble fibers are prebiotic because they don’t get broken down in the stomach, but rather your small intestine by your gut bacteria. 

Simply eat high soluble fiber foods or pop some soluble fiber supplements to begin your meals.

A couple of options we like are inulin and acacia powders.

NOW Foods makes a great organic inulin powder that dissolves well in almost anything with liquid.

Anthony’s makes a bulk-size Acacia Senegal Powder that’s prebiotic as well and is more heat stable.

 

Pound-for-pound, Anthony’s is the cheaper option. Both provide tons of servings, so either will last a very long time.

Mix the powder in  8-12 oz of water and drink right before your meal (called “preloading”) and you’re good to go.

#4 Bump up the fat with MCT oil

Fat is an easy way make any meal more filling. MCT oil is the cream of the crop since it doesn’t spike insulin and is the most likely fat source to get converted right into ketones in your body. Note, we aren’t talking about coconut oil here– it’s worth it go with MCT oil, a more refined version of coconut oil, since it’s molecularly shorter and is broken down more quickly. You’re energy levels and satiety will thank you!

You can take some as a supplement before a meal or find creative ways to mix them in (like salad dressings or coffee).

The lowest cost brand of MCT oil that we trust (at time of writing) is NOW MCT Oil.

Okay, so fat and fiber are great and all, but you still want some protein? We have some options for you.

First, the preferred way: a plant-based protein source.

#5 Eden Organic Black Soybeans

These Eden Black Soybeans are truly one of the great plant-based protein sources that are also low carb. 

Eden is an amazing brand that has organic products, but also soaks their beans overnight and pressure cooks them in a BPA-free can. You can use these to make refried beans, chili, low carb tacos, bowls, you name it. A cheap, natural source of low carb protein.

And it’s organic soybean, so you don’t have to worry about GMO and pesticides. Plus, they have several years of shelf life.

Note! Don’t confuse these with Eden’s black beans, which look eerily similar but are not low carb.

Buy these in bulk in packs of 12 on Amazon and it comes to about $2 or so a can.

#6 Sardines!

Finally, some “animal” protein.

Now, maybe sardines aren’t as sexy as salmon. But, they are MUCH cheaper and are extremely good for you. If you need a sustainable, cheap and healthy protein source, sardines are it. You get a ton of omega-3 fatty acid content, which is awesome for your brain. And these cans store for a long time and taste great on their own (we like to sprinkle coarse sea salt on top).

As a welcome bonus, you don’t have to worry about heavy metals like in larger fish like tuna either.

We like the wild-caught variety in olive oil from Wild Planet.

#7 Nuts in Bulk

Resist the temptation and do not reach for the cheapest nuts (like peanuts) since they aren’t always keto-friendly. The best option for keto is still macadamia nuts. I know, they can be pricey, but the best way to do it is to buy in bulk and go for the halves and pieces which are normally a tad cheaper.

The important thing is you still have to choose a trustworthy brand, because shelled nuts can go rancid and you don’t want a huge batch of stale nuts. Also, it’s better if you buy raw, since roasted ones go rancid more quickly. And, be sure to throw them in the refrigerator when you receive them (they last MUCH longer that way).

We have had great luck with Food to Live, which sells some seriously sweet, buttery and fresh raw macadamia nuts. At the 4lb size of halves and pieces, it comes in at around $16 per pound to your door for an extremely high quality product shipped on Amazon Prime timeframes. This is a much better price than even Costco’s macadamia nuts.

If that’s a little too much on the high side, you could go always with almonds. Amazon’s Happy Belly brand sells 3 lb bags of raw (steam pasteurized) California almonds sell at an extremely competitive price. Just note, these aren’t as low carb as macadamia nuts, they are higher protein, and don’t contain as much of the awesome monounsaturated fats that macadamia nuts contain. That being said, they are a viable option for a great price.

#8 Bulk Eggs

This one is self-explanatory. Out of all the the animal products, eggs tend to be universally available for cheap. If you can, find some omega-3 eggs since the hens are fed flaxseed diets that give the eggs more omega-3 content.

Simply load up on eggs at the store and hard-boil them, if necessary. This is an easy, cheap way to get ample low carb nutrients on a budget.

# 9 Frozen Avocados

Avocados are amazing sources of soluble fiber and unsaturated fat. However, they tend to be expensive and you have to keep an eye on them before the go bad and mushy. This complexity is solved with frozen avocados. The texture can be a bit funky for dishes that required perfectly-ripe avocados, but they are great in smoothies and things like smashed avocado or mixed into low carb burritos. These are definitely worth a try.

#10 Practice intermittent fasting

I know, this one sounds bad. “Oh, just starve yourself to save money. You guys suck”. But, it’s really not that bad and intermittent fasting is great for many reasons. One of those benefits is the ability to tap into your fat reserve to power your body and brain with ketones.

The goal of intermittent fasting is to keep your insulin levels low for extended periods to time. Then, during your defined eating window (we do 6 hours), you eat normal amounts of food– so no deprivation. Your body goes into repair mode when you’re not eating and after your glucose/glycogen stores run out, ketones (from body fat) are your main source of energy.

But, 18 whole hours of not eating (or whatever you choose) is a pretty long time. That’s why you can consume fat, which does not spike insulin in your body, to help get you through it.

The perfect vessel for fat is a keto butter coffee.

#11 Keto Butter Coffee for breakfast

Fill up on that delectable, fatty drink to help you get through intermittent fasting and streamline your breakfast. Just remember, protein and carbs spike insulin and inhibit ketone production. So, keep it simple with coffee, butter, MCT oil and optional heavy cream and alternative sweetener. No need to get fancy and add proteins like whey or collagen.

You’ll keep your insulin levels at bay, meaning your body is primed to keep converting fat to ketones in your body. 

You can buy pre-made drinks like Bulletproof Coffee Cold Brew. However, it’s always cheaper and fresher to make your own, if possible.

That’s it for now! Make these the staples of your ketogenic diet and you’re likely well on your way to your macronutrient goals for the day.

Do you have any tips on how you do keto on a budget? Let us know in the comments, below!