Keto doesn’t have to cost a fortune. You can eat keto for $50 per week.
That’s 7 breakfasts, lunches, and dinners plus snacks. Less than $3 per meal. For two people, bump it up to $65-$75 and you’re set for the week. You can even add some keto baked goods.
The trick is smart planning. Know which keto foods give you the most value. Skip the expensive specialty items.
This article shows you exactly how to build a $50 weekly keto meal plan. Complete shopping list included. Day-by-day recipes too. Works whether you’re new to keto or just want to cut costs.
You’ll save money and reduce food waste. No more stressing about your grocery bill.
Start with a Simple Cheap Keto Grocery List
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Smart keto shopping starts with knowing which foods give you the most nutrition for your dollar. No complicated apps needed. Just focus on keto basics.
Know your keto basics: proteins, fats, and low-carb veggies
Keto is roughly 70-80% fat, 5-10% carbs, and 10-20% protein. For a 2000-calorie diet, that’s about 165 grams of fat, 40 grams carbs, and 75 grams protein. Understanding these numbers helps you shop smart.
For proteins, I stick with budget winners. Eggs, canned tuna, whole chickens, and chicken thighs. Ground meats beat expensive cuts every time. Eggs are my go-to—about $0.35 each with 4.8g fat, 0.4g carbs, and 6.3g protein per large egg.
Fats should be your main focus. Best affordable options:
- Butter and oils (olive, coconut, avocado)
- Cheese (harder varieties have fewer carbs)
- Avocados (when on sale)
- Nuts and seeds in bulk
For vegetables, simple rule: most veggies that grow above ground work. Broccoli, cauliflower, and spinach give excellent nutrition for the price. Cabbage is a budget superstar. Cheap, versatile, and lasts forever in the fridge.
Use pantry staples to reduce weekly costs
Building a keto pantry costs more upfront. But it cuts your weekly shopping expenses significantly. Plus, having essentials on hand prevents those expensive takeout moments.
Focus on these pantry basics:
- Spices and herbs (salt, pepper, garlic powder, onion powder)
- Cooking oils that last months (olive, coconut)
- Canned goods (tuna, salmon, olives)
- Nuts and seeds in bulk
Bone broth, gelatin, or collagen powders work in many dishes. Buy these in bulk when on sale. It maximizes your savings.
Avoid expensive specialty items
Specialty “keto-friendly” products are budget killers. Skip packaged keto snacks, desserts, and pre-made meals. One keto ice cream can cost as much as ingredients for an entire homemade meal.
Grass-fed meat and organic produce have benefits, but they’re not necessary for successful keto on a budget. Regular meat, eggs, and vegetables work perfectly.
Avoid ingredients that only work in one recipe. Choose versatile foods you can use in multiple dishes throughout the week. This reduces waste and stretches your budget.
These basic principles build a cheap keto grocery list that supports your health goals without straining your finances. Simple approach works best for your wallet and your diet.
8 Smart Tips to Build a Cheap Keto Grocery List
Budget keto shopping needs strategy. These eight tips work.
1. Plan your meals before shopping
Plan first, shop second. Simple rule that saves money.
Households waste about $1,500 worth of food annually. Plan your weekly meals and you won’t be part of that statistic. Decide what you’ll eat, write it down, then build your shopping list from actual recipes.
Keeps you focused in the store. No more impulse buys of stuff you don’t need.
2. Buy in bulk when possible
Bulk buying works for keto staples that last. Nuts, seeds, oils, pantry essentials.
Costco sells 3-pound bags of almonds for around $13. Way cheaper than small packages. Just make sure you have storage space and will actually use everything before it goes bad.
3. Choose affordable meat cuts and eggs
Skip expensive cuts. Go for budget proteins:
- Eggs (under $2 per dozen, about $0.35 each)
- Chicken thighs ($1.97 per pound vs $4.48 for boneless breasts)
- Ground beef (often under $4 per pound, sometimes under $2)
- Whole chickens (less than $1 per pound vs $2+ for chicken breasts)
- Canned tuna and other canned fish
Protein is essential. Doesn’t have to be expensive.
4. Use frozen vegetables and berries
Frozen produce keeps your budget happy. Often has the same or higher vitamin content than fresh.
Frozen berries work great for keto. Half-cup of raspberries has only 3.3g net carbs. Frozen broccoli, spinach, and cauliflower give you nutrition without the prep work.
5. Skip organic and grass-fed labels
Organic and grass-fed are nice. Not necessary for keto success.
Regular meat, eggs, and vegetables work fine for ketosis. Focus on eating whole, fresh foods first. You can upgrade later if your budget allows.
6. Avoid processed keto snacks
Pre-packaged “keto-friendly” products cost too much. They go against the whole-foods approach that makes keto work best.
Make your own snacks instead. Hard-boiled eggs, cheese cubes, homemade fat bombs. Cost a fraction of store-bought versions.
7. Stick to your shopping list
No list means impulse purchases. Make a detailed list from your meal plan. Buy only what’s on it.
Digital lists work even better than paper. Access from your phone, print it out, or share with family.
8. Look for sales and discounts
Be strategic about sales. Meat near its “best by” date can be 20% off or more.
Sign up for store loyalty programs and newsletters for exclusive offers. Store brands often cost less than name brands with identical ingredients.
These eight strategies cut your keto grocery costs without sacrificing quality or taste.
What to Buy: Budget Keto Grocery List Essentials
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Your kitchen decides your keto success. Here’s what to stock for maximum nutrition without breaking the bank.
Proteins: ground beef, chicken thighs, eggs, canned tuna
Eggs are your best friend. About $0.35 each, delivering 6.3g protein and only 0.4g carbs per large egg. Chicken thighs beat boneless breasts every time—around $1.97 per pound compared to $4.48 for breasts.
Ground beef chuck works great at approximately $4.57 per pound, yielding about 78g of protein per package. Beef liver costs even less at roughly $2.48 per pound while delivering 92g of protein. For me, I stick with ground beef.
Canned tuna is a pantry must-have. Zero-carb protein that costs about $1.88 per 12-ounce can with 50g of protein. No spoilage worries. Perfect for quick meals.
Veggies: frozen broccoli, cauliflower, spinach, cabbage
Stick to vegetables that grow above ground. Broccoli contains vital nutrients and may help protect against several types of cancer. Cauliflower delivers only 5g carbs per cup with 55mg of vitamin C.
Spinach has almost no carbs while offering 64% of daily recommended vitamin A. Cabbage is a budget winner—one cup contains 36% of daily vitamin C and 56% for vitamin K.
I always buy frozen vegetables. They maintain nutritional value and cost way less than fresh options. These budget choices deliver essential nutrients without unnecessary carbs.
Fats: butter, olive oil, cheese, nuts
Butter is keto gold. About 80% fat and zero carbs. Current research shows only a small or neutral association between butter and heart disease risk.
Extra virgin olive oil works for everything. Rich in heart-healthy monounsaturated fats and potent antioxidants. I buy store brands—Target’s Good & Gather costs less than name brands with identical ingredients.
Cheese provides both fat and protein with minimal carbs. Hard varieties like cheddar contain approximately 1.3g total carbs per 100-gram serving. Some fermented varieties deliver beneficial probiotics.
Buy nuts in bulk. A 3-pound bag of almonds costs around $13 at wholesale clubs. I also get macadamia nuts ($8.99) or roasted almonds ($4.99) from Aldi.
Extras: tea, coffee, spices
Black coffee and unsweetened tea contain zero carbs. They help curb appetite between meals. I add half-and-half for flavor—only 1.3g carbs per serving.
Spices make everything taste better without adding carbs. Stock up on salt, pepper, and versatile seasonings. They stretch your food budget effectively.
Focus on these budget-friendly essentials. Your cheap keto grocery list supports both ketosis and financial goals.
7-Day Cheap Keto Meal Plan Under $50
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Here’s your complete 7-day plan for under $50 total. Keeps you in ketosis at 65-70% fat, 20% protein, and 10% carbs per day.
Day 1: Bacon and eggs, meatballs, egg drop soup
Breakfast: Scrambled eggs with bacon. Classic keto start with 6g protein per egg.
Lunch: Beef meatballs – I use ground beef, cream cheese, and almond flour.
Dinner: Egg drop soup with eggs, broth, and spinach. Budget-friendly and filling.
Day 2: Bulletproof coffee, chicken bites, baked tilapia
Breakfast: Bulletproof coffee – black coffee with 2 tbsp butter and coconut oil.
Lunch: Chicken bites with basic spices, sautéed in butter.
Dinner: Baked tilapia with broccoli sautéed in butter. Simple and tasty.
Day 3: Tuna patties, chicken wings, cauliflower hash
Breakfast: Tuna patties from canned tuna, eggs, and spices.
Lunch: Baked chicken wings. I season them myself – way cheaper.
Dinner: Cauliflower hash with leftover ground beef and cheese.
Day 4: Keto pancakes, cabbage rolls, pork chops
Breakfast: Keto pancakes with eggs, cream cheese, and a touch of almond flour.
Lunch: Cabbage rolls stuffed with ground beef. Cabbage is dirt cheap.
Dinner: Pan-fried pork chops with non-starchy vegetables.
Day 5: Nut smoothie, cheesy brussels sprouts, oxtail stew
Breakfast: Nut smoothie – almond milk, handful of nuts, touch of cream.
Lunch: Cheesy brussels sprouts with leftover bacon bits.
Dinner: Slow-cooked oxtail stew with celery and mushrooms.
Day 6: Tuna and avocado, pork stir-fry, roasted chicken
Breakfast: Tuna and avocado salad. Protein-packed.
Lunch: Quick pork stir-fry with frozen vegetables.
Dinner: Roasted chicken thighs – $1.97/lb versus $4.48 for breasts.
Day 7: Egg cups, shredded chicken, steak bites
Breakfast: Egg cups with cheese and bacon. Great for meal prep.
Lunch: Shredded chicken over cauliflower rice.
Dinner: Steak bites with buttered green beans. Perfect week finale.
This plan uses affordable staples like eggs at $0.35 each, chicken thighs, ground beef, and frozen vegetables. Many meals create leftovers for the next day. Check what you already have at home first.
Budget-Friendly Keto Snacks to Keep You Full
Keto snacks don’t have to cost a fortune. These options keep you satisfied without breaking the bank.
Hard-boiled eggs and cheese
Hard-boiled eggs are perfect keto snacks. About $0.35 each. High protein, low carbs. Keep a batch ready in your fridge.
Cheese works great too. String cheese for portability. Hard varieties like cheddar have only 1.3g carbs per 100g serving. Pair with olives or nuts if you want something more substantial.
Fat bombs and bone broth
Fat bombs are simple. No baking required. Mix nuts, coconut oil, and cocoa powder. Store in the freezer. Always have them ready.
Bone broth needs fat added. I add coconut oil or butter. Make big batches in a slow cooker. Freeze portions. Costs pennies per serving.
Pork rinds and canned fish
Pork rinds give you that chip crunch without carbs. High protein, low carbs. Skip the MSG versions.
Canned tuna delivers 50g protein for about $1.88 per can. No spoilage worries. Limit to twice weekly because of mercury.
Low-carb smoothies
Use coconut, avocado, and nut butter as your base. Add berries, lemon, or lime for flavor. Throw in spinach or cucumber for nutrition without affecting taste.
For extra protein, add unflavored whey powder with frozen berries and a little milk. Makes it frosty and filling.
Conclusion
Budget keto works. You can eat keto for $50 per week without fancy products or draining your wallet.
Stick to the basics. Eggs, chicken thighs, ground beef, frozen vegetables. These staples work for countless meals. Plan before you shop. Buy in bulk when you can.
Skip the expensive “keto” products. Make your own snacks. Fat bombs, hard-boiled eggs, cheese cost pennies compared to store-bought versions.
Consistency beats perfection. Start with this meal plan. Adapt it based on what’s on sale. The best diet is one that works for your budget and your life.
Keto can be one of the cheapest ways to eat. Focus on whole foods. Skip processed alternatives. This $50 weekly plan proves it works.
It’s simple. It’s affordable. It’s delicious.
FAQs
Q1. How can I create a budget-friendly keto grocery list?
Focus on affordable protein sources like eggs, ground beef, and chicken thighs. Include low-carb vegetables such as frozen broccoli, cauliflower, and spinach. For fats, opt for butter, olive oil, and cheese. Buy in bulk when possible and avoid expensive specialty “keto” products.
Q2. Is it possible to follow a keto diet on $50 per week?
Yes, it’s possible to follow a keto diet on a $50 weekly budget. The key is careful meal planning, focusing on affordable staples, buying in bulk when possible, and preparing meals at home. This budget can cover a week’s worth of keto-friendly meals and snacks for one person.
Q3. What are some cheap keto-friendly snack options?
Affordable keto snacks include hard-boiled eggs, cheese cubes, homemade fat bombs, pork rinds, and canned fish like tuna. You can also make low-carb smoothies using ingredients like avocado, coconut milk, and a small amount of berries.
Q4. How can I start keto on a tight budget?
Begin by planning your meals in advance and creating a detailed shopping list. Focus on affordable keto staples like eggs, chicken thighs, and frozen vegetables. Buy in bulk when possible, look for sales, and avoid expensive specialty keto products. Prepare meals at home and use leftovers creatively to minimize waste.
Q5. What are some budget-friendly keto meal ideas?
Some affordable keto meals include scrambled eggs with bacon, beef meatballs with cauliflower rice, chicken thigh stir-fry with frozen vegetables, tuna salad with avocado, and egg drop soup. These meals use inexpensive ingredients while keeping carbs low and fats high.