Keto Grocery Shopping On A Budget: Here is what to buy!

keto grocery shopping on a budget

This article will provide you a comprehensive keto grocery shopping on a budget guide that covers everything you need. This will save you time and money!

Your first trip to the grocery store can be a little overwhelming. What to buy? Will I find everything I need?…
Many people when they make their first keto shopping trip find themselves spending fancy numbers on food without even getting the nutrient-dense whole foods.

Making smart decisions with money is difficult when you don’t have a plan, especially when it comes to food shopping. Grocery stores, wholesale clubs, and online stores are always trying to get you to spend more and if you don’t have a plan they normally will get you.
Planning will take up more of your time and energy. But in the end, it will be worth it in the long run. A proper keto diet and shopping on a budget is a key factor for achieving your health goals while saving money.

Having a budget shopping plan will help you reduce your costs, body fat percentage, and time spent in the kitchen. There is no point in buying fancy ingredients and over-priced meats, make meals simple by cheap high-quality protein with low-carb veggies and healthy fats. This way will keep you from buying too many expensive unnecessary ingredients while helping you feel satiated with fewer calories and more cash in pocket.

Another tip is to cook in bulk. Preparing your keto breakfast, lunch, and dinner every day will exhaust your energy levels and your budget very quickly. Find keto recipes with multiple servings, so you don’t have to buy so many ingredients and cook every day. I personally like to prepare my whole week meals during the weekend and freeze them later. Then store it all in individual portion sizes so it’s easy to just pull a container out of the freezer and throw it in the microwave or the oven.

How to eat keto on a budget?

Eating keto can easily be tailored to fit into most people’s lives, regardless of their income. 
By preparing your food at home and avoiding expensive food in favor of less expensive ingredients like eggs, canned fish, ground beef, butter… you’ll be able to lose weight without losing your hard earned cash.

Whether you’re cooking for one or feeding a large family, there are some tips that will help keep the grocery budget under control. 
Being on a budget shouldn’t stop anyone from eating healthy and delicious keto meals. The trick is to spend your money on the correct ingredients that can stretch your dollars and to get more clever with the available resources you have.

Try To Make Everything Yourself.

Premade food is delicious and easy, but it almost always comes with a higher price tag. If you can try to cook yourself as much as possible. 
It requires some time each week to do meal prep for the rest of the week. You can pre-cook food and place it in the fridge in properly portioned servings to heat up and eat it later.

We will explore helpful hacks and tips that you can start to implement immediately and remember to keep it simple. A keto meal doesn’t have to consist of various elements. The fewer ingredients you use, the less money you’ll be spending.

I’ve tried to simplify things for you today with this keto grocery shopping list blog.
Let’s start:


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Meat Shopping:

keto Meat Shopping on a budget

When you choose meat, pick the best quality that fit your budget. Grass-fed meat, wild-caught seafood, Pork, and chicken are your best options.
It is essential to buy high-quality fatty meats. This could be pricey though, however, too much protein can cause your body to create more glucose and this will kick you out of the ketosis state. You don’t need meat with every meal. Another solution if you can’t afford to buy high-quality meats is to choose a less fatty cut of beef and add some high-quality oil.

Here is a list of full red meats you can choose from:


  • Steak
  • Roast beef
  • Ground beef
  • Corned beef
  • Veal
  • Stew meats


  • Pork loin
  • Tenderloin
  • Pork Chops
  • Ham
  • Ground Pork
  • Pork rinds

Bison, Lamb, and Goat can be used.


Generally, it will a challenge to include seafood into your keto diet without considerably expanding your costs.

Fish are great for keto because they offer heart-healthy omega-3 fatty acids, protein, vitamins, and minerals.
You shouldn’t avoid seafood from your list.
To spend less, I recommend to always opt-in for the bone-in and skin-on fish rather than the boneless and skinless choices, this will save some cash.

Also, don’t buy a large amount, eating fish twice a week is optimal for great health benefits.

Here is a list of seafood you can buy:

  • Tuna
  • Salmon
  • Catfish
  • Halibut
  • Mackerel
  • Cod
  • Bass
  • Anchovies
  • Sardines
  • Haddock
  • Tilapia
  • Clams
  • Oysters
  • Mussels
  • Lobster
  • Scallops
  • Shrimp


Although you will be able to meet your protein needs with meat and seafood, there is a much cheaper way to get a high-quality protein and that is poultry.

Poultry is a relatively inexpensive source of protein, fats, and other nutrients that will help optimize your health. By occasionally replacing meat and fish with poultry, you can increase your savings and nutrient density in each meal.

Here what you can buy:

  • Chicken
  • Duck
  • Turkey
  • Quail
  • Cornish Hen
  • Eggs

Vegetable Shopping:

keto Vegetable Shopping on a budget

Buying high-quality produce veggies for cheap can be quite tricky. Here are some general rules to follow when you try to save money on vegetables:
Frozen and pre-packaged vegetables will typically cost you more than fresh. Always aim for the resh and unprocessed veggies. Also, try to limit your consumption of pricier veggies, make spinach, broccoli, and cauliflower your premium low-carb vegetables options. These are low in carb and some of the nutrient cheap vegetables you can get.

Veggies list:

  • Leafy greens
  • Spinach
  • Kale
  • Bok choy
  • Swiss chard
  • Romaine lettuce
  • Radicchio
  • Iceberg lettuce
  • Brussels sprouts
  • Artichoke hearts
  • Green beans
  • Bean sprouts
  • Broccoli
  • Onions
  • Garlic
  • Bell peppers
  • Asparagus
  • Celery
  • Kohlrabi
  • Cucumber
  • mushrooms
  • olives
  • Zucchini
  • Snow peas
  • Leeks
  • Cauliflower
  • Cabbage
  • Artichokes

Fruit Shopping:

keto Fruits Shopping on a budget

Avocados and berries will be some of the most expensive fruits in your shopping basket. However, avocado is one of the best keto-friendly sources of potassium, fiber, and monounsaturated fats. Berries are some of the most powerful plant compounds known to improve everything from blood sugar to brain health.

For saving cash, try to find special discounts on berries and avocados when in season Use avocado oils to get the most benefits and stop buying avocados altogether if they are too expensive in your area.


  • Avocados
  • Blueberries
  • Strawberries
  • Raspberries
  • Cranberries
  • Cherries
  • Mulberries

Spices & Flavorings Shopping:

keto spices and flavorings  Shopping on a budget

Spices and herbs are a relatively cheap way to take your food to the next level by adding more flavor and taste.

  • Basil
  • Parsley
  • Oregano
  • Rosemary
  • Cilantro
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Cumin
  • Chili powder
  • Cinnamon
  • Nutmeg
  • Salt and pepper


  • Mustard
  • Soy sauce
  • Sugar-free ketchup
  • Mayonnaise
  • Horseradish
  • Low-carb salsa
  • Hot sauce
  • Worcestershire sauce
  • Ranch or blue cheese (low sugar)
  • Lime juice
  • Lemon juice
  • Sugar-free syrup

Drinks & Beverages Shopping:

keto Drinks and Beverages shopping on a budget

Stop buying pre-made drinks and beverages. By removing diet sodas, alcohol, coffee drinks, bottled water, and other low-carb pre-made drinks from your eating regimen, you will save an extra couple bucks every day. Stick with water as your safest choice. There are other options, including dairy-free alternatives, coffee, tea, and sparkling water. Here is your list:

  • Water
  • Kombucha
  • Sparkling waters
  • Soda water
  • Coconut milk
  • Almond milk
  • Cashew milk
  • Unsweetened tea or coffee
  • Low-carb smoothies
  • Heavy creamer (sugar-free)
  • Coconut water
  • Bone Broth

Final Thoughts:

Cooking homemade meals instead of eating out is one of the best things to do for increasing your savings and improving your health. Avoid the extra costs, calories, and carbs that you’ll get from eating at restaurants while your expenses and waistline will go down.

Eating healthy shouldn’t be expensive. In fact, by using this Keto Grocery Shopping On A Budget Guide you’ll be able to get the results you want by spending less.

Just think how much money you can save if you combine the power of planning your meals with the tips found in this post. You’ll probably end up spending less on grocery stores than ever before while meeting your health and body goals at the same time. An incredible win-win situation for you and your pocket.

If you’re already eating keto on a budget, I’d like to hear your own journey to make it easier for everyone else out there that has a tight budget. Please leave a comment below if you know any money-saving tips and tricks that I missed in this article.

Keto Grocery Shopping On A Budget: Here is what to buy!

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100+ Ketogenic recipes


100+ Ketogenic recipes