Getting the fat on a budget

(LISA BETANCOURT) #1

Hi my Name is Lisa, I’ve done Keto before but only focused on eating 20 grams or less of carbs a day. This time, I’m trying to get the fat in but seem to eating a lot of protein instead and pretty sure less than 20 grams of carbs. My question is Their are 3 of us in my household doing Keto, how can I be sure the carb totals are correct and how can I get my fat intake up. Also any advice for good cheap meals . this can get expensive.

(Rob) #2

It needn’t be expensive. There’s some good threads and this sub-forum

https://www.ketogenicforums.com/c/food/budget

The key thing for getting your fat in easily and cheaply is to buy the fattiest proteins you can. The good news is that these are usually the cheapest (with the exception of ribeyes). Chicken thighs with skin ON, pork steaks, pork chops, while pork butt or beef chuck are cheap /lb, fatty pot roast candidates and all are cheap and often on sale in regular supermarkets. The pot roasts are great for many meals with easy reheating prep. The fattier the meat, the less you need to supplement with expensive things like Olive Oil or Macadamias or avocados. Look for these kinds of things on (a good) sale and stock up when they are. Peanuts are carbier than macadamias and almonds but in small portions are acceptable high fat snacks and a fraction of the cost. Cheese slices, eggs, bacon are all low-cost, high fat items that can be used many ways or as snacks. Buy whole veggies and chop 'em yourself for cheaper greens (cauliflower, broccoli, Brussels sprouts (awesome pan fried in bacon grease), etc.), though some things, frozen is cheaper (and just as good in most cases e.g. spinach).

Avoid the seed oils (canola, sunflower, etc.) and cook in the collected bacon grease that you save up from cooking all that lovely bacon. I have an ever growing huge pot (2 liters/half gallon) of the stuff by the stove that will overflow soon. Cheap and easy to manage.

You don’t need to do keto baking (which is crazy expensive compared to carb versions) unless you really cannot get off the breads/cakes. If you do, look for a coconut flour version since this is about 25% of the cost of an almond flour version. The problem is coconut flour is much harder to use (smaller volume, more liquid required) so don’t just try to substitute CF for AF - look for a tested CF recipe.

Obviously the normal budget advice of bulk buying, coupons, sales etc. all apply to all the keto staples as ever.

Use the free apps e.g. LoseIt, Cronometer, MyFitnessPal to track foods, build nutrition for recipes etc. and make sure you are on macros. Loads of free recipes at KetoConnect, Ruled.me, HeadbangersKitchen, IBreatheIEat, DietDoctor websites.

(LISA BETANCOURT) #3

ok I’m going to take all this wonderful knowledge into consideration when shopping. Thank you so much

(Chris W) #4

I often do not save my bacon grease I put it on my salads or other veggies right of way or save it for later!

Overall my expenditure on food has gone down drastically. The first few weeks I was buying things I thought I needed, or wanted to make a special this or that. After that a lot of things I had in the house already or normally bought, the single biggest expense for me in the first month was coconut oil, followed by MCT oil(optional) after that bacon.

Now I have a a budget, for 1.5 people (my adult daughter eats meals with me sometimes) and it rarely exceeds $40 a week, were it used to be 80-90 a week. Things like EVO and coconut oil are short term expensive but you use them slowly, if you buy in bulk it works out better. Costco has been my best friend for keto, nuts, coconut oil, EVO, avacodo oil, peanut butter, sausage, summer sausage, mayo(without seed oil), bacon, cheese sticks, guacamole cups, tazakiti, sometimes veggies, salami and fish patties. I also get steaks there on occasion, ribs, and brisket, but those all blow the budget.
My daughter works at a Meijer (locally like a super walmart) in the bakery of all places! but I get fresh veggies, HWC, eggs and some meat there like deli cuts, MIO, when on sale. I can get bulk cheese for next to nothing at my employer along with butter pretty cheap so I guess that is one thing you would have to add in I don’t spend on as much.

I spread things out, if I run out of one thing and it has something comparable, like bacon to sausage, then I wait a week.

Carb totals can be done a couple ways, when I feed my daughter she can eat what she wants, but when it comes to me I make my portion separate if I need to. Multiple or divide by 3 otherwise. The 20g limit is a low limit if you go over unless you are super sensitive that amount will not effect keto, esp if that is veggies. Ideally its a tank you don’t want to hit, if ou stick to basics for a while it won’t be much of a problem. The same can be said of the protein and I think those macros are even looser.

Good luck!
KCKO

(Renee Slaughter) #5

I’m finding deals on produce at my neighbohood markets. They normally cater to the Latino community, but this week cauliflower is 99 cents. So instead of throwing away the throwaway sales I scour them for deals of the week.

(Rob) #6

I was going to say, “well you live in Belgium where the bacon doesn’t have much fat on it…” then after reading further I thought, this guy lives in the US, so I rechecked and realized, Belgium, Wisconsin :flushed::grin:

I do fry most of my veggies in the bacon grease but I make more per day (bacon brunch) than I can use that way and I don’t have salads so I am building a bacon nectar lake :bacon::rowing_man::surfing_man:

(Jay AM) #7

You forgot butter!

For me, buying coconut oil in a large bulk container and using butter liberally is the best way.

(Rob) #8

I did. I’ve always been a proponent of butter from when I was a child forced to eat margarine… but, I have blocks of Kerrygold in the fridge untouched because I use the bacon nectar for almost everything except making my homemade buffalo sauce each week.

I feel bad for the gold bars of goodness :tired_face:

(Chris W) #9

I am in the epicenter of cheese, butter, bratwurst, and beer production we have to import a lot bacon from the flat lands…(Illinois and Iowa)

I microwave my bacon, and I don’t over cook it anymore so a lot of the fat stays on. I do it on a paper plate, what I don’t pour on veggies or omlet I let the dog eat, he takes care of it very well.

(Jo O) #10

Most cheeses and meats can be frozen. So stock up when things are on sale.

Use the apps from your favorite grocery stores. Or start exploring other grocers. I’ve checked out Halal (Middle Eastern), Asian, Mexican markets. Asian & Mexican tend to have better prices.

I never went to Sprouts or Aldi because it’s an extra few miles out of my way. Once I got the apps, I find some sales items are worth the long drive.

Plan to stock up around holidays. Ex. Found spiral ham for $.99/# at Sprouts after Easter. Half went into the freezer. Made soup with 1/4 plus the bones. The rest for a few meals. We’ll get probably 20-30 good meals out of a $10 ham.

Basically, learn to use every bit and throw very little away.

If you’re not a cook, listen to Ketovanglist Kitchen podcast. Carrie has a LOT of info on cooking Keto. If you are short on time, skip the first 10-15 minutes of banter.

(Chris W) #11

Oddly enough there was a law in the state for many years that you could not sell oleo in stores, so people would often buy there margarine over the state line like some shady food perv. On the other side of the border there are multiple cheese stores, selling to the flocks of people fleeing or returning to Chicago and the flat lands.

(You've tried everything else; why not try bacon?) #12

Pan gravy made with all the meat fat and heavy cream is tasty and a great way to get your fat on. Likewise, put cheese sauce on all your vegetables. I make a roux, put in about a cup of heavy cream and then add cheese (cream, Swiss, Brie, cheddar, whatever) until my wrist gets sore. Salad dressing, too—chunky blue cheese is my drug of choice, lol!

The good news for your food budget is that when satiety kicks in, your food consumption decreases considerably—you’re just not hungry. My biggest complaint (for real!) is that I don’t get to eat enough bacon anymore, because I usually have the previous night’s leftovers for breakfast around 2 p.m., and then it’s supper-time before you know it, and more meat and sauce. I’m going to have to start feeding the family bacon and eggs for supper! :bacon::bacon:

#13

Avocados
Olive oil
Walnuts and Pecans
Pork belly not bacon
Butter
Bulk cheese
Eggs

(Jeannie Oliver) #14

Peanut butter and lard are healthful fats that are usually inexpensive, particularly if you shop around.

Some folks try to make some “rules” that can be too expensive for those of us on a limited budget. For example, the notion that butter and meat must be grass-fed–nice, but not essential in my opinion.

Fortunately fatty cuts of meat are usually cheaper than lean.

I live alone, and I do a 36-hour fast once a week, which immediately cuts down on the shopping and cooking. Other days I eat only two meals.