12 Ways to Do the Keto Diet on a Budget
Diet & NutritionKetogenic Diet

12 Ways to Do the Keto Diet on a Budget

12 Ways to Do the Keto Diet on a Budget
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Updated on September 20, 2026
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If you’ve looked into the ketogenic diet at all, you’re probably aware that it may require a complete overhaul of your eating habits. The high-fat, very low-carb plan is extremely different from the diet many people in the United States eat, which is higher in sugar, saturated fat, sodium, and grains, and lower in vegetables, fruits, and healthy oils, than the Dietary Guidelines for Americans recommends.

 Cost can add extra pressure to the already increased demands of a specific diet. The idea of incorporating even more specialty ingredients (which tend to carry premium price tags) to the already ballooning cost of groceries may feel overwhelming.
But that doesn’t have to be the case. “You can absolutely make keto work on a budget,” says Bonnie Nasar, RDN, who has a virtual private practice in New Jersey. Nasar promotes a plant-based Mediterranean ketogenic diet. Also, consider the long view: Predictive research at a population level has found that improving the quality of the diet can reduce long-term healthcare costs. For example, if diets had improved in 2019, healthcare costs across the country could’ve been reduced by $144 billion in 30 years’ time, due to reduced chronic disease burden.

“Essentially, this may decrease healthcare costs down the road,” says Nasar. “You’re going to come out ahead when you’re eating healthier.” So far, only short-term studies have supported the health and weight management benefits of a keto diet: It can be too restrictive to follow for a long time and comes with possible health risks for certain populations, so speak to your physician or a registered dietitian to assess whether it’s right for your health needs.

 That said, if you’re going to give it a try, here are 12 expert-backed tips for following a keto diet without blowing up your food budget.

1. Skip the Fancy, Packaged Keto Diet Foods

Companies are quick to hop on the bandwagon of just about any popular eating approach, which is certainly true of packaged keto-compliant foods, such as meal-replacement bars, fat bombs, and shakes. But you don’t need these things to be successful on a keto diet, says Nasar. Not only that, but relying on these foods too much takes you away from a great benefit of keto: eating fewer packaged foods.

“Keto bars or cookies are processed foods. The idea behind the keto diet, particularly as one form of treatment for specific diseases, is to go for a whole-foods approach, not a processed one,” Nasar says.

Aside from your health, another benefit of skipping packaged keto foods is that they’re really pricey. When it comes to cost and nutrition, a handful of nuts beats a packaged keto bar.

2. Don’t Forget to Add Nonstarchy Veggies to Your Plate

Keto is so focused on fats and protein that it’s easy for veggies to get pushed aside. And while it’s true that vegetables are carbohydrates and you’ll have to limit some of them on keto, you should bulk up all your meals with keto-approved vegetables, advises Stephen Herrmann, PhD, the director of the University of Kansas Weight Management Program in Kansas City.

Veggies such as spaghetti squash, cauliflower, and lettuce can go a long way to adding volume and heart-healthy fiber to your meals. Precut veggies, including bagged cauliflower “rice” or packaged zucchini noodles, may be convenient, but they’re also more expensive. One money-saving tip is to buy this produce in its whole form and take the time to do the meal prep yourself.

3. Choose Your Cuts of Meat Wisely

The price of meat varies widely, with factors such as where you live, where you shop, the cut of meat, and the type of meat (pasture-raised, organic, and the like) moving the decimal point. You’ll want to pay attention to those dollar signs and be strategic.

In general, says Nasar, if you’re craving beef, skip the rib eye and go for a roast cut, which tends to be cheaper. Rib eye at Target is currently $19.99 per pound (lb), whereas chuck roast is $9.99 per lb.

Similarly, bone-in pork chops are more expensive ($4.29 per lb at Target), compared with a pork shoulder roast ($3.99 per lb), especially since with the former option, you’re paying for the weight of the bone.

Chicken thighs are generally one of the more budget-friendly meats you can buy — compare their $1.99 per lb price at Target with that of a boneless skinless breast at $4.99 per lb.

However, it’s worth noting that these cheaper cuts of meat are higher in saturated fats than their higher-priced counterparts, which runs counter to American Heart Association recommendations on fat intake. Given the increased proportion of your diet you’ll be giving over to fats when eating keto, the quality of the types of fats you eat is vital for reducing your risk of raising your LDL (“bad”) cholesterol.


4. Shop at Bargain Grocery Stores

Prices can fluctuate quite a bit depending on where you shop. The market research firm Dunnhumby conducts annual reports on the chains with the best prices, and in their 2026 Special Inflation Edition report, H-E-B, Market Basket, Aldi, Woodman’s, and WinCo all made the top 10.

 You can also find a growing selection of food items at chains like Dollar General and Family Dollar.

Costco, which ranked fourth on the list, can be a good place to get deals on bulk items, and Trader Joe’s managed to land at no. 7. The real win is that their produce tends to be cheaper, says Nasar. “If you shop at Trader Joe’s, you’ll get more bang for your buck when it comes to vegetables,” she says. She also recommends a little comparison shopping to see what price items sell for at various stores. A Google search will turn up apps that can help you see how different stores have priced particular products, with GroceryChop, GroceryDealz, and Basket all being helpful tools.

5. Buy These Beans to Keep Carbs Low and Heart-Healthy Protein High

One of the biggest tricks to lowering your grocery bill is to buy beans. But for a keto diet, most beans have far too many carbs. For example, according to the U.S. Department of Agriculture, half a cup of canned, low-sodium black beans has more than 11 grams (g) of net carbs.

 (You can calculate net carbs, which many keto dieters count instead of total carbs, by subtracting the fiber and sugar alcohols from the total carbs.)

One of the exceptions is black soybeans, says Nasar, who recommends this bean variety to her keto clients. You can pick up a 15-ounce (oz) can for around $4, and a 130-g serving packs just under 7 g of net carbs.

 A serving also offers nearly 7 g of fiber, which will help keep your digestive system healthy (a major plus when you consider keto’s often uncomfortable digestive side effects).
Another bean option Nasar recommends? Lupini beans, a brined white snacking bean. You can find these beans in the canned or snack aisle. Twenty-five of these beans (which are a pretty good size) give you 7 g of carbs and 7 g of fiber, for 0 g of net carbs.

6. Find Frozen, Not Fresh, Berries to Get Your Keto Fruit Fix

If you’re choosing to include fruit in your keto diet, you’ll do so in limited amounts. After all, a medium apple contains more than 20 g of net carbs.

 So, fruit options are few. That’s where berries come in, because they tend to be high in fiber and lower in net carbs than other fruits.
Berries can be expensive, even in season, but frozen berries tend to be cheaper and are much less likely to expire and go to waste. Plus, older research shows that the vitamin content of frozen produce is generally the same as or even slightly higher than that of fresh produce.

Buy a big bag of frozen berries and portion out a small amount at a time to add to a keto smoothie. Alternatively, you can thaw them to use as a syrup-like topping on keto pancakes. Half a cup of raspberries has 3.3 g of net carbs.

7. Skip Organic, Grass-Fed, and Free-Range

Many keto advocates suggest buying grass-fed or free-range meats and organic vegetables. That’s great advice, but if you’re trying to save money, you don’t need these varieties to follow the keto diet. “If you’ve been eating a standard American diet, you can make a lot of headway [when it comes to your health] by focusing on the bigger picture and worrying about the details later on,” says Dr. Herrmann.

The goal is to move toward a pattern of noshing on whole, fresh foods, including conventional (nonorganic) produce and proteins. Later on, if you desire and your budget allows, you may want to explore organic options. If you’re worried that conventional vegetables are inferior or you’ll be harming your body in some way because organic is out of your budget, check out the produce safety resource Safe Fruits and Veggies.

 The nonprofit represents both organic and conventional fruit and vegetable farmers and can help put any fears to rest.

8. Join a Meat Share to Nab Deals on Beef, Pork, and More

Depending on where you live, there may be local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow, says Nasar. The upfront costs are high, but it’s a great way to buy in bulk and save a significant amount per pound. (The cuts will come frozen, and you’ll need the freezer space.)

What’s more, if you’re interested in buying more environmentally friendly sources of meat without spending a fortune, you can save money by making the investment in one of these meat shares — and even getting it sent to you, if no farms nearby offer this service.

For instance, an online subscription company that offers 100 percent grass-fed, humanely raised meats, Primal Pastures, says a quarter beef share will cost about $4.66 per meal (for 4 oz of meat). Plus, you’ll get a range of cuts that will inspire you to get creative in the kitchen.

9. Opt for Eggs to Get Healthy Fat on the Cheap

Eggs have returned to a more affordable price in the last few years, dropping from an average of $6.23 in for a dozen large eggs in March 2025 to $2.19 for the same number of eggs in July 2026.

 This makes them a relatively cheap source of protein, at just over $0.18 each. One large egg has 4.76 g of fat, 0.36 g of carbs, and 6.3 g of protein, which can easily fit into your macro goals.

Scramble one with dark leafy greens and top with cheese for breakfast, or bake eggs into a frittata for lunch or dinner.

10. Get Comfortable With Meal Planning to Reduce Food Waste

One of the most eye-opening stats about our eating habits: Household waste, on average, totals $1,500 worth of food every year, according to SaveTheFood.com, a site run by the Natural Resources Defense Council. That applies no matter what diet you’re on — keto or otherwise.

Thorough meal planning (which is essentially a commitment to eating leftovers) when grocery shopping, cooking up wilted or softened veggies, and storing food properly to prevent spoiling can all help reduce how much you toss.

11. Focus on High-Fat, Low-Cost Oils From Plants

Avocados are delicious on a keto diet. But if they’re out of the picture because they cost too much where you live, get your fats through oils. Avocado oil will be a cheaper option than fresh avocados, says Nasar.

You won’t get the fiber you would from a fresh avocado, but avocado oil offers monounsaturated fats that are heart-healthy and help you add fat to your meals to stay in ketosis.

Nasar also recommends extra-virgin olive oil. Store brands like Target’s Good & Gather are often less expensive than name brands.

To maintain freshness, keep it in a cool, dark cupboard and not right next to the stove or in the fridge, to avoid temperature changes.

12. Buy Keto-Friendly Nuts, Like Almonds, in Bulk

One of the most common money-saving tips you’ll hear is the call to “buy in bulk.” That’s great, provided you have the space and remember to eat them before they expire. Keep in mind that buying in bulk also opens you up to the threat of food waste, so it’s important to choose the foods you buy in large quantities wisely — and store them properly.

If you have a membership at a wholesale store like Costco or Sam’s Club, you can not only score great deals on large quantities of meat and oils but also specialty items that tend to cost more at the store, like nuts. Costco, for instance, sells 3-lb bags of almonds for around $14.99, although prices may vary by location.

Almonds are keto-friendly (1 oz, or 23 kernels, has 14.1 g fat, 2.58 g net carbs, and 6 g protein).

 As a bonus, they stay fresh for a long time. According to the Almond Board of California, keeping them in a cool, dry place will help them stay fresh for up to two years.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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