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-in-fat, very low carb plan is extremely different from the so-called standard American diet, which according to the nonprofit NutritionFacts.org is high in sugar, saturated fat, sodium, and grains, and low in vegetables, fruits, and healthy oils.

A special diet can be challenging on several levels, and often, cost is one of them. With the price of groceries already painful, the idea of incorporating even more specialty ingredients (which tend to come with premium price tags) and expensive supermarket runs may feel overwhelming.

Luckily, 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: If you’re following keto on the recommendation of your doctor as part of your treatment plan for a medical condition, a nutrient-dense version of the ketogenic diet may lead to health improvements. “Essentially, this may decrease healthcare costs down the road," says Nasar. “You’re going to come out ahead when you’re eating healthier.”

So, a little up-front investment in good nutrition is worthwhile — emphasis on "little." Here are 12 expert-backed tips on how to follow the keto diet without blowing up your food budget. It can be done!

1. Skip the Fancy, Packaged Keto Diet Foods

Once a diet becomes trendy (as keto has), companies are quick to hop on the bandwagon and develop keto-compliant foods, like meal-replacement bars, fat bombs, or shakes. 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 proteins that it’s easy for veggies to get pushed to the wayside. And while it’s true that vegetables are carbohydrates and some have to be limited 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 $14.99 per pound (lb), while chuck roast is $5.99 per lb.

Similarly, bone-in pork chops are more expensive ($4.49 per lb at Target) compared with a pork shoulder roast ($3.19 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 — they’re a steal at $1.97 per lb at Walmart compared with a boneless skinless breast at $4.48 per lb.

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 chains with the best prices, and in their 2022 Special Inflation Edition report, Market Basket, Aldi, Lidl, 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 as well.

Costco, which ranked 14th on the list, can be a good place to get deals on bulk items, and Trader Joe’s managed to get a mention in last place at No 17. 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 items sell for what prices at which stores. A google search will turn up apps that can help.

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 on a keto diet, most beans offer far too many carbs. For example, according to the U.S. Department of Agriculture (USDA), ½ cup of canned, low-sodium black beans has more than 11 grams (g) of net carbs. (You can calculate net carbs, which keto dieters often count instead of total carbs, by subtracting the fiber and sugar alcohols from the total carbs, according to Atkins.com.)

One of the exceptions: black soybeans, says Nasar, who recommends this bean variety for her keto clients. You can pick up a 15-ounce [oz] can for a few dollars, and a ½ cup portion packs only 5 g of net carbs. The serving also offers 6 g of fiber, which will help keep your digestive system healthy (a major plus when you consider the uncomfortable tummy trouble that keto can cause).

Another bean option Nasar recommends? Lupini beans, a brined white snacking bean. You can find these beans in the canned aisle or in the snack aisle. Twenty-five of these beans (which are a pretty good size) give you 5 g of carbs and 5 g of fiber, for 0 g of net carbs, per USDA data.

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, per USDA data. 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 go bad and be wasted. Plus, past research shows that the vitamin content of frozen produce is generally the same or even slightly higher than in fresh. Buy a big bag of frozen berries and portion out a small amount at a time to add to a keto smoothie, or thaw to use as a syrup-like topping on keto pancakes. A ½ cup of raspberries has 3.3 g of net carbs, according to the USDA.

7. 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 serious amount on the per-pound price. (The cuts will come frozen.) What’s more, if you’re interested in buying more environmentally friendly sources of meat, you can save money by making the investment in one of these meat shares — and even getting it sent to you if there are no farms nearby that have this offering. For instance, an online subscription company that offers 100 percent grass-fed, humanely raised meats, Primal Pastures, says a quarter beef share will come out to be about $3 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.

8. 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 resource Safe Fruits and Veggies. The nonprofit represents both organic and conventional fruit and vegetable farmers and can help put any fears to rest.

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

Eggs have been in the spotlight lately because of how much the price of a carton has jumped — at an average of $4.25 for a dozen large eggs, it has more than doubled in the past year, according to the USDA — but they are still a relatively cheap source of protein at $0.35 each. One large egg has 4.8 g fat, 0.4 g carbs, and 6.3 g protein, per USDA data, which can easily fit into your macro goals. Scramble one with dark leafy greens and top with cheese for breakfast or bake 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 (NRDC). That applies no matter what diet you’re on — keto or otherwise. Proper meal planning (which is, essentially, a commitment to eating leftovers), cooking up wilted or softened veggies, learning proper storage tips, and planning meals before grocery shopping are all things that can help reduce the amount you toss, the website suggests.

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 is going to be a cheaper option than fresh avocados, says Nasar. You won’t get the fiber you would from a fresh avocado, but it will offer a source of monounsaturated fats that are heart-healthy and will help you add fat to your meals to stay in ketosis. She also recommends extra-virgin olive oil. Store brands like Target’s Good & Gather can often be less expensive than brand names. To maintain freshness, keep it in a cool, dark cupboard (not right next to the stove or in the fridge), recommends the North American Olive Oil Association.

12. Buy Keto-Friendly Nuts, Like Almonds and Walnuts, 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 adequate memory 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, not only can you 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 $13. (Prices may differ by location.) Almonds are keto-friendly (1 oz, or 22 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.

A Final Word on How to Follow the Keto Diet on a Budget

You don’t have to break the bank with your new keto lifestyle. Most importantly, you can follow this plan while eating high-quality, nutritious foods. The costs may seem higher at the outset, as you contemplate buying a tub of almonds or a handle of EVOO, but remember this: “You’re purchasing the fuel for your body and investing in your health,” says Herrmann.

12 Ways to Do the Keto Diet on a Budget