One of the biggest myths about the ketogenic diet is that it’s expensive. While it’s true that specialty keto products can be pricey, you don’t need any of them to be successful. The foundation of a healthy keto lifestyle is built on simple, whole foods.
And the best part? You can absolutely stock your pantry and fridge with everything you need for a week of delicious keto meals for $50 or less. It all comes down to smart choices and focusing on versatile, budget-friendly staples. Here’s your complete guide and shopping list.
The $50 Keto Shopping Strategy
Before you even get to the store, have a plan.
- Prioritize Protein: This will be the biggest chunk of your budget. Focus on the most cost-effective options.
- Embrace Frozen Veggies: They are cheaper, last longer, and are just as nutritious as fresh.
- Fat is Your Friend (and it’s cheap): Butter, oils, and full-fat dairy are calorie-dense and relatively inexpensive.
- Shop the Sales: Base your protein choices on what’s on sale that week. If chicken thighs are $1.99/lb, that’s your meat for the week.
Your Sample $50 Keto Shopping List
Prices will vary by location, but this is a realistic example from a discount grocery store.
Protein: (~$20)
- 1 dozen large eggs: $2.50
- 1.5 lbs 80/20 Ground Beef: $6.00
- 2 lbs Chicken Thighs (bone-in): $5.00
- 1 lb Pork Sausage: $4.00
- 2 cans of Tuna: $2.50
Vegetables: (~$10)
- 1 large bag of Frozen Broccoli Florets: $3.00
- 1 large bag of Frozen Cauliflower Rice: $3.00
- 1 bag of Fresh Spinach: $2.50
- 1 Yellow Onion: $1.00
Fats & Dairy: (~$15)
- 1 lb Butter: $3.50
- 8 oz block of Cheddar Cheese: $3.00
- 8 oz Cream Cheese: $2.50
- 1 large Avocado: $1.50
- Full-Fat Sour Cream: $2.50
- Olive Oil (assuming you have a basic supply, otherwise a small bottle might be ~$5)
Pantry Staples/Flavor: (~$5)
- Garlic Powder & Seasoning: $2.00 (check the dollar store!)
- Bouillon cubes or broth: $2.00
Grand Total: ~$50.00
What You Can Make With This List:
- Breakfasts: Scrambled eggs with cheese and spinach, sausage patties with a side of avocado.
- Lunches: Tuna salad, leftover dinners, big salads with chopped chicken and cheese.
- Dinners:
- Bunless burgers with a side of cheesy broccoli.
- Chicken thighs roasted with broccoli.
- “Egg Roll in a Bowl” using ground sausage and riced cauliflower instead of cabbage mix.
- Cheesy ground beef casserole with cauliflower rice.
Relevant Links:
- A guide to eating keto at discount grocery stores like Aldi.
- More tips on how to save money while living a keto lifestyle
Eating healthy shouldn’t be a luxury. By focusing on these affordable staples, you can thrive on the keto diet without breaking the bank.
