Want to learn more about keto on a budget?
If you’re trying keto for the first time, or if you’ve been going keto for a while and are looking to save more money on groceries, here are some keto diet hacks that will help keep your grocery bill low.
Guide to following a Keto diet on a budget in Hong Kong
Keto is a great way to lose weight because it’s high in fat and very low in carbs. Research has found that keto has many other health benefits such as reduced blood sugar level, lower blood pressure, and improved mental performance.
But ketogenic diets can be expensive due to the cost of buying meat from grass-fed animals who aren’t given any antibiotics or hormones (grass-fed beef is generally much more expensive than regular beef) and keto-friendly foods such as avocados and nuts.
In this article we will cover:
- 8 ways to cut down your grocery bill while following a keto diet in Hong Kong
The keto diet doesn’t have to be expensive! Here are some keto hacks you can use to cut costs while following a Keto diet.
Buy keto essentials in bulk
Keto staples such as avocados, cheese, pork rinds (crushed), canned fish like sardines, coconut oil, and olive oil can be bought in bulk to save money.
We recommend you use a flexible mindset when shopping and shop for whatever is on sale — if pork is on sale, go for it.
If chicken is cheaper, buy it. And remember, whole chickens are generally less expensive than buying already cut portions of chicken.
Buy frozen vegetables
Frozen vegetables are a great way to save money on your keto diet. They can easily taste better than fresh, and you can throw them in the oven with some butter for an easy side dish that everyone will love!
Buy keto staples from cheaper Hong Kong supermarkets
Let’s face it, supermarkets in Hong Kong can be very expensive. Fortunately, there are quite a few lower-priced supermarket chains.
We cover this exact topic in a separate blog called Groceries Stores – The 11 Best and Cheapest HK Stores but as an example, here are some lower-price supermarkets:
- Don Don Donki
These supermarkets will have lower prices on keto essentials such as keto-friendly snacks, ketogenic oils, and keto vegetables.
Stock up on keto snacks
The ketogenic diet typically requires eating keto-friendly foods such as salads (green leafy vegetables, avocado, and lean meats like chicken or steak), but sometimes you just want to eat comfort food without the carbs – that’s where keto snacks come in handy!
Eat less meat
Eating a keto diet can be expensive, so why not try eating more eggs as opposed to always meat? They’re both great sources of protein and fats!
Stock up on cheaper keto foods
Keto diets don’t just include more expensive food like steak and avocados. There are plenty of budget-friendly keto foods such as
- ground beef
- canned fish like sardines
- chicken thighs
All these foods are high in fat, low in carbs, calorie-dense, and relatively cheap.
Meal prepping is the secret to keto on a budget
Once you’ve purchased your items in bulk, meal prep 1-2 times a week so you won’t be tempted to eat out during lunch or dinner. No more excuses about being too tired to cook or not having any groceries when you’ve got a week’s worth of meals ready to go in the fridge.
Another thing you may want to consider is investing in a food processor. We like the Ninja Food Processor with Auto-iQ; it’s a sturdy, no-nonsense machine that is easy to use – can put in the dishwasher, and has really great reviews. Make sure you buy from Amazon.co.uk and not Amazon.com to get the right plug.
Once you have one, it will make life so much easier and will cut the cost of your keto meals.
Make affordable key Keto ingredients with your food processor
The key to a successful keto diet is all in the food processor. In order for your body to burn fat and lose weight, it needs essential nutrients from healthy fats like avocado oil or fish bones.
But how do you get them? There are usually two options: purchase expensive supplements from health stores with limited selection; make affordable ingredients at home by processing simple recipes using common kitchen tools such as blenders (not mixers!)
Try making these items with a food processor:
- Nut and seed butter. Grind your favorite nuts and seeds until the oil within them starts to separate out. With a processor, you can speed up this process by blending some oil into the finely ground nuts. You can chop your bill in half for store-bought almond butter by making it at home. It takes around 20 minutes.
- Keto soups. Crispyfoodideas.com has some awesome keto soup ideas that you can make on a budget.
- Keto condiments. Store-bought keto condiments can contain a lot of sugar and other unhealthy ingredients. They are also very expensive. Myketokitchen.com has some great recipes you can make at home.
Keto meal plan HK – on a budget
Keto can be expensive, so I’ve made this 7-day sample meal plan to help you cut costs.
Day 1 and 3
- Breakfast: smoothie with frozen raspberries, nut butter, spinach, and coconut milk
- Lunch: tuna salad stuffed with red bell peppers
- Dinner: lettuce cups with ground turkey, frozen non-starchy vegetable mix, and plain Greek yogurt
Day 2, 4 and 6
- Breakfast: Eggs, bacon, and guacamole. You can swap the avocado for spinach or broccoli. Swap in turkey bacon or sausages.
- Lunch: Ground beef with broccoli and zucchini – You can swap out the beef with any ground meat of choice – chicken, turkey, pork. Vegetable ideas – Brussels sprouts, asparagus, spinach, mushrooms. Need dairy-free? Use coconut cream instead of cheese and cream.
- Dinner: pork chops with sautéed green beans and almonds
Day 5 and 7
- Breakfast: nut and seed porridge made with canned coconut milk
- Lunch: egg salad made with plain Greek yogurt on celery sticks
- Dinner: pork tenderloin, eggplant, and zucchini cooked in butter and topped with cheese
Great Keto shop in Hong Kong
Eating meat, eggs, dairy, and nuts can get pretty boring quickly. If you are looking for budget-friendly ways to stick to the keto diet but also want new ideas to keep the diet from going stale, give the following products a try from The Store HK.
The Store HK is an online health food store that sells high-quality products from around the globe at the best prices available in Hong Kong.
If you are looking for some inspiration for your keto diet, try the following products.
Kettle & Fire Keto Soup
Kettle & Fire’s keto soups make it easy for you to follow the keto diet even when you’re too busy to cook. These soups are clean, organic, low carb, and have high-fat content. They also contain chicken bone broth for added nutrients like collagen.
Multiple flavors are available, but we recommend the broccoli cheddar flavor as it’s delicious even when eaten by itself. These soups can all be used as a base for gravies, stews, and other recipes.
Check current prices over at The Store Hong Kong.
Keto Protein Bars
Protein bars are often great for a convenient snack or a meal replacement. But if you are on a ketogenic diet, typical protein bars contain way too many carbs for you even to consider it as a possibility.
Instead, you should try a low-carb protein bar as part of your cheap low-carb meal. These bars are not only super convenient, but they may also help alleviate potential food boredom while providing the right balance of nutrients.
As with all keto products, the ingredients are key. This protein bar has 12g of protein per bar and no added sugar, in packs of 12.
Buy from The Store HK
Bulletproof: The Original – Medium Roast Coffee
Can you drink coffee on a keto diet?
You can drink black coffee or coffee with unsweetened heavy cream. Same with tea, what you add to your brew really matters when following the keto diet.
Can you overeat on a keto diet?
Many people feel more satisfied after eating keto meals because protein and fats are more filling. However, it’s possible to overeat on the keto diet, either by making your portions too large or by snacking on high-calorie snacks in between meals.
Can you eat boiled eggs on a keto diet?
The answer is yes. Healthy fitness.com has some great ideas on how you can use boiled eggs in your keto regime.
What is Keto?
The keto (ketogenic) diet is a high-fat, adequate-protein, low-carb diet. A keto diet’s goal is to enter a metabolic state called ketosis, where your body is depleted of sugar reserves. When your body enters into a state of “ketosis,” the body will start to break down fat for energy.
Why is Keto HK so expensive?
One of the drawbacks of the keto diet is that it can get expensive because of the amount of whole foods you will need to eat. It almost always costs more to eat healthy food versus unhealthy food, and the keto diet is no exception to this rule.
The good news is you can do keto on a budget.
Why should I consider trying a Keto diet in Hong Kong?
Looking to lose weight? Keto diets are known for their effectiveness in aiding weight loss. On top of that, there are many other benefits, such as increased cognitive functioning, mood enhancement, improved acne, and heart health.
Curious to find out more? Women’s Health has a great in-depth guide to what exactly keto does for your body for beginners.
How can you achieve a state of ketosis?
On a keto diet, you will need to follow a diet that ensures 70% of nutrients come from fat, 25% come from protein, and 5% come from carbohydrates. If you keep your carb intake low, your body will then burn fat as energy instead of burning sugars stored in carbs.
What are the staples for cheap keto dinner recipes?
Cheap and easy keto meals can include:
– fatty fish such as salmon or mackerel
– low-carb vegetables
– poultry and meat
A keto diet takes planning. If you don’t plan, you will find yourself snacking on easy-to-reach high-carb foods.
Following keto on a budget is definitely achievable if you buy in bulk, make a cheap keto meal plan and embrace cheaper ingredients. It may take you time to organize your staple foods to make cheap keto meals, but everything worthwhile takes time to develop and grow. Good luck with your keto meal planning!
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