People love to joke about how expensive it is buy your groceries at Whole Foods. However, YouTube health coach Thomas DeLauer shows that you can shop at the store, while following the high-fat keto diet, without blowing your budget.
In a recent video, DeLauer advises picking out your most expensive items first.
“We’re going to go straight to the meat department,” he says. This helps him determine how much money is left over for snack foods and other items.
DeLauer eats all the basics: chicken, turkey, bacon, and beef, but also picks one commonly overlooked food: organs.
“When you’re doing keto, this is going to be the best source of Coenzyme Q10
and vitamin D that you can possibly find,” he explains. A small container costs only $3.47 and is cheaper than supplements, says DeLauer.
Coenzyme Q10 is an antioxidant that protects cells against damage, according to WebMD. However, most people have enough in their diets and there isn’t evidence that consuming more provides additional benefit.
DeLauer opts for frozen over fresh produce. Frozen fruits and vegetables are often cheaper, but just as nutritious as their fresh counterparts.
He buys all the typical low-carb greens including, broccoli, Brussels sprouts, and asparagus. But DeLauer chooses one item that most people only purchase fresh.
“People forget you can get avocado in frozen form,” he says. A bag of the frozen fruit only set him back $3.29 and lasts much longer than fresh.
Although DeLauer does purchase a few keto bars and cookies, he relies on DIY treats, which are more affordable.
The star’s go-to is Greek yogurt with monkfruit sweetener and baking cocoa. “This is a great way to have dessert,” he says.
While some keto dieters might rely on almond butter for a source of healthy fat, DeLauer recommends forgoing the spread.
“It’s not the best bang for the buck. Why spend this money for extra calories?,” he says. Instead, DeLauer buys sunflower butter, which is more affordable, and uses the extra money to buy Flackers.
They may not be the cheapest item, but DeLauer says a little go a long way.
“I eat two of these a day and they keep me regular,” he explains.
DeLauer rounds out his cart with butter, cheese, and nuts. All total, he spends $184.87 to feed a family of four. However, people on more conservative budgets could go even lower, he says.
“We could have honestly gotten this even cheaper,” he says.
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