1. Macronutrient Breakdown:

• High Fat: 70-75% of your daily calories should come from healthy fats like avocados, olive oil, nuts, seeds, and fatty fish.
• Moderate Protein: 20-25% of your daily calories should come from protein sources like meat, poultry, eggs, and tofu.
• Low Carbohydrates: 5-10% of your daily calories should come from carbohydrates, typically limited to 20-50 grams per day, sourced mainly from non-starchy vegetables.

2. Whole, Unprocessed Foods:

• Focus on whole foods like leafy greens, cruciferous vegetables (broccoli, cauliflower), nuts, seeds, and healthy oils. Avoid processed foods and those with added sugars.

3. Adequate Hydration and Electrolytes:

• Drink plenty of water and ensure you get enough electrolytes, particularly sodium, potassium, and magnesium, to avoid the "keto flu" symptoms.

4. Meal Timing and Intermittent Fasting:

• Some people find combining keto with intermittent fasting (e.g., 16:8 or 18:6) enhances the diet’s effectiveness for weight loss and metabolic health.

5. Personalization:

• Tailor the diet to your needs by experimenting with different types of fats and proteins, and adjusting your carb intake based on how your body responds.

6. Micronutrient Consideration:

• Since keto can limit certain food groups, ensure you're getting enough vitamins and minerals. Consider supplements like omega-3s, vitamin D, and magnesium if needed.

7. Monitor Ketosis:

• Use tools like urine strips, blood meters, or breath analyzers to monitor your ketone levels, ensuring you're in ketosis for optimal benefits.

8. Consultation with a Healthcare Professional:

• Especially if you have underlying health conditions, it’s wise to consult a healthcare provider or dietitian before starting keto to tailor the diet to your specific needs.

Example of a Typical Day on Keto:

• Breakfast: Avocado and eggs cooked in butter, with a side of sautéed spinach.
• Lunch: Grilled chicken salad with olive oil, avocado, and cheese.
• Dinner: Baked salmon with asparagus and a side of cauliflower rice.
• Snacks: Nuts, seeds, or a keto-friendly smoothie.

This approach balances the diet's core principles with flexibility, allowing you to adapt it to your lifestyle and preferences.

I’m

So I have an issue, I’m working at a grocery store, and they are about to schedule me 1 night a week. It’s impossible to earn a lot of money this way, I can’t make MORE money. Im STUCK. I need a giant MIRACLE. I was never able to SAVE money, when I was practically FORCED to spend on KETO anyway..

For anyone else who needs help, or adivce; I GOTCHU

It’s hard to maintain a healthy diet, I’m being HANDICAPPED FOR NO REASON. 😭😭 IM JUST TRYING MY BEST HERE

STICK TO CANNED VEGETABLES, SPECIFICALLY SPINNACH. AND SFART GETTING USED TO INTERMITTENT FASTING…

THERES NO WAY IM THE ONLY PERSON DEALING WITH THIS MONEY RESTRAINING ISSUE

Edit: To be specific, "salad with chicken" not "chicken salad" in other words like a Cesar Chicken Salad. A Leafy green salad with grilled chicken breast cut up.

My time is unfortunately very wrapped up and there are weeks that I don't have time to prep a salads, so I would love to bulk purchase chicken salads to last me for every day of a week... If I went to different outlets, they'd charge on every about 10 bucks... Looking to spend less than that on average if I purchase in bulk... Getting a discount for buying a week's worth of salads would be killer..

Hi all

Through a series of unfortunate events (Most likely hitting on a leprechauns wife) I developed gluten intolerance (among other things)

As a result I've gotten accustomed to not buying gluten free bread, pasta etc. I mainly stick to rice, eggs, meat, veggies etc.

Im on a budget due to a series of physio/chiro appointments, a possible surgery and rehab this upcoming year.

Based on this, do people have any "budget" keto shopping lists for a 37/M (6"2) for $180-200 CDN a month? I'm aiming for 1800 cal a day and might incorporate OMAD to make it easier.

I understand Id be giving up rice, but on bright side I can cook, have access to an oven/stove, crockpot and insta pot

Thank you for any and all help and happy holidays to you and your loved ones

EDIT: Thank you for all the tips and support. As I so eloquently say "2024 is a new start"

It'll be fun to get back to Keto in the new Year.

Here is mid-summer Australia, Christmas is cold food and salad and lots of swimming. Our Christmas lunch has always been cold prawns, cold cuts, salads and wine.

I've decided no roasts, no hot food and little to no kitchen time this year.

So I've done the sums of making my own gravlax salmon for Christmas.

To buy gravlax salmon is a speciality, so $9.99 /100g. No. N.O.

Even buying supermarket smoked salmon is between $60-100/kg.

However today I went to the fish market and bought 2.2kg side of fresh salmon from Tassie for a total cost of $104. This works out to roughly half price for better and fresher quality.

I've prepped it with a cure of salt & sugar (which gets washed away), flavoured with citrus zest, pepper, dill, and gin.

Its wrapped and weighted down, in the fridge and now all I need to do is turn twice a day for 2-3 days.

So, this Christmas meal is prepped!

Psyllium husk is a very common ingredient when baking keto versions of chewy textured food, such as chapatis, naan and breads.

But it’s quite hard to find in the UK , with the easiest place to get it being online. At £12 for a 500g bag though (Amazon), it’s not all that cheap.

However, if you go to any south Asian cash and carry or supermarket, and ask for “Ispaghol” or “Asabghol” (Urdu and Hindi lingo for the powder) , you can find it for as little as 500g for £4.99.

Psyllium husks are a plant native to South Asia, so it’s a staple for many supermarkets and people :)

Bought: 2 family size chickensedit:raw from the grocery store on sale. They are larger and tastier than rotisserie chooks and there's no bread stuffing so making stock is easier. Method is first, how I process them is second.

Cost: $28AUD

I know that 2 chooks fit together in my roasting pan, and it's a rainy day so roasting is the prep.

Method:

Oven on at 220degC

For each chook I pat dry, 1/2 lemon and lemon thyme in cavity, smear on olive oil and liberally sprinkle with a mix of salt, pepper, remaining lemon thyme.

Sit them side by side in roasting pan, drizzle a little more oil over.

Roast at 220C for 30mins then turn oven down to about 160C for 2 hrs, baste in own juices twice.

Once done, rest covered for a few hours until you process them.

Process:

My chooks broke down to 5 containers so I can make further meals like this:

• Legs and wings ready for weekend picnic tomorrow
• All thighs ready for stirfry meals. 600g
• All breasts together but can be removed from freezer bag separately for dishes. 1.3kg
• All undercarcass meat ready for soup. 400g
• All remaining bones and pan juices frozen to make stock another day (about 8 rich cups)

Hi everyone, I'm Rose. I'm interested in how ketogenic diet can be used to improve mental health, and I'm currently doing my MSc dissertation on whether ketogenic diet can reduce experiences of dissociation. I wondered if anyone here would like to participate? All responses are anonymous and it takes about 10 minutes, also the study is ethically approved by Northumbria University.

https://nupsych.qualtrics.com/jfe/form/SV_9tnA46B2aeDIFbo

Thank you for your time 🙂

Hey all! New to the FrugalKeto subReddit. I am having trouble trying to find recipes that don’t include twenty thousand ingredients that most meal plans have. I am currently not working at the moment (looking for a job) and so I wanted to know if you all have recipes that are five ingredients or less with common household items that you can share? It can be breakfast and or dinner ideas. Preferably nothing with seafood and pork as I don’t eat those and seafood is really expensive near me. And not too many things with dairy as I am lactose intolerant. It would be feeding two people but with how much my husband eats, for a family of four.

Thank you all in advance.

This is 80% of meals

* Air fried chicken quarters ($5/10 lbs) with Frozen broccoli ($1/package)
* Egg (Costco boxes of 60) and frozen spinach ($1/package) omelette cooked with lard

Less frequent meals

* Keto hot-wing-slaw - cabbage, onion, celery, bell pepper, hot-wing sauce, blue-cheese dressing, ACV, olive oil. Topped with shredded chicken 1/4 
* Fried cabbage...with chicken 1/4	

Snacks, small meals, and desserts

* Hard-boiled eggs
* Celery and sugar-free PB
* Chicharrones nachos - chicha and toppings of choice
* Cup(s) of broth
* Nuts, usually almonds but pecans are my fav
* Frozen Blueberries in HWC

I do drink on occasion, usually lime fizzy-water and tequila or vodka.

Save the bones and gristley bits and veggie cuttings for broth. Drain and save the fat from air frying chicken 1/4 and add this back to the broth. Broth and coffee (separate cups) are my usual breakfast, pre-work, pre-workout, and snack.

Staples

• Fats: chicken, HWC, EVOO, lard

• Proteins: chicken quarters, eggs, nuts, chicharrones

• Veg: broccoli, cabbage, spinach, celery

• Treats: PB, blueberries

• Various spice and flavoring ingredients

That's pretty much it when nothing is on sale. I cook with lard rather than butter, way cheaper. As repetitive as the above diet is learning to dress it up with sauces and spices is vital. I save jalapeno brine to wet brine chicken, for instance. I generally eat one full meal a day, with a couple snacks.
I am a bachelor trying to save money and also lazy in the kitchen, so monotony is easier to track and budget. I encourage all cash/time/energy-strapped keto-ers to develop the practice of staple ingredients and meals.

I hope this helps.

I'm surprised this hasn't been posted lately, but I honestly didn't see anything here except for one post 4 years ago, which might be quite a bit out of date by now.

Who has the most economical deal on pork rinds? It doesn't seem to be as straightforward as it might seem. You certainly can't just sort by price.

I want to use them for eating guacamole, and as bread crumbs. I figure light and airy ones are best for for snacking, as they can deliver more dip per calories of pork rind. But is the answer the same when ground for breading?

Maybe you can get more for your money putting cracklins in a food processor than rinds. I don't know. Weight is weight, but there's a lot to think about in terms of particle size and shape, in addition to other things I maybe haven't thought of. I'd like to hear your thoughts about it.

What's more, there's apparently a whole new class of product now, in pre-ground "pork panko." On one hand, it's generally cheaper to process foods yourself, but on the other it has to consume so much less space during transport, so maybe there's a brand that's cheaper? I haven't found it, but I don't even know what the proper search terms are for this class of product, if there are any universal ones.

Possibly the best deal I've seen so far is $0.366/oz (weight), for Mac's Original 12.25 oz "party size" bag. Which was in-store at WalMart. This was $0.02 cheaper than GreatValue brand, but that one had added sugar anyway. I also know these to by light and airy.

A kind of laughable result I found was that at the same Walmart, they had Mac's Original in a large canister for $0.587 per oz. I thought maybe one was reported in terms of volume instead of weight or something, but no. The most "serious" looking big package is 60% more expensive than the a "party size" bag from the same brand, in the same store.

Snack: A single slice of thick cut bologna wrapped in your favorite slice of cheese. Got the pack of bologna for $1 at wal-mar, cheese was a little higher at $2.50.

Side: 2-4 cups of broccoli and 1/4 package of bacon sliced up. Boil the broccoli until tender. Meanwhile, lightly fry the bacon chunks. When the broccoli is done, drain the water, and dump into the bacon skillet.

Main: 1 tube of chorizo ($1.50), six jumbo eggs ($.75). Fry the chorizo, then add the eggs. Scramble. If needed, add cheese to this also. I've made a variation of this in a muffin pan that makes chorizo/eggs/cheese. It was good good

Is there a cheaper keto cereal alternative to Catalina Crunch? It’s about $8-9 per bag. Cereal is a go to snack for me, so you could imagine how quickly I can go through a bag of CC cereal, and how the cost adds up.

Open to alternatives or recipes.