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Old 06-30-2013, 02:15 PM   #1
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Affordable NK

I'm poor and after a week I'm finding that NK is expensive. Meter/strips are a lot. The cheaper starches that fit my budget don't fit my eating plan.

What's the best and lowest cost fat? Coconut oil was too much for me to buy. I have butter and olive oil at home but that's going to run out soon.

What supplements are absolutely essential?

I've done a lot of regular low-carb but this is different.

I get $16/month in food stamps and I'd love for that to mostly cover my NK.

Help. Thanks.
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Old 06-30-2013, 06:51 PM   #2
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Originally Posted by kathi b View Post
I'm poor and after a week I'm finding that NK is expensive. Meter/strips are a lot. The cheaper starches that fit my budget don't fit my eating plan.

What's the best and lowest cost fat? Coconut oil was too much for me to buy. I have butter and olive oil at home but that's going to run out soon.

What supplements are absolutely essential?

I've done a lot of regular low-carb but this is different.

I get $16/month in food stamps and I'd love for that to mostly cover my NK.

Help. Thanks.
Chicken legs are very cheap. Nobody can eat on $16 a month. Maybe if you ate ramen. Eggs are inexpensive. ground pork is not too bad. Cheese looks expensive, but it goes a long way as long as you don't eat more than 2 oz a day. You might be able to buy only eggs on $16 a month. Eggs are really a staple in LCHF.
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Old 06-30-2013, 07:05 PM   #3
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Cream
Tinned coconut cream/milk
Salad items
Cheaper cuts of meat cooked low and slow to make them less tough
Chicken wings
Bacon
(I agree about the eggs and cheese!)
Lard can be used, as can butter, bacon grease, any nut oil.
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Old 06-30-2013, 07:33 PM   #4
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I hope she means $160/month?

I only buy meat on sale. Chicken I won't pay more than $.99/lb, and I can get whole chickens, bone-in breasts, and drumsticks for that price sometimes. I stock up when possible.

Pork roasts are cheap and offer a lot of bang for their buck. Picnic or butt roasts are often the cheapest, and on sale fairly often.

The highest fat ground beef is also the cheapest. Good for us!

Eggs of course.

Produce in season. Don't buy things when they're not in season, there are always at least a few very low carb veggies in season at any time.

Cheese on sale.


Also, I strongly recommend that you use store cards and store apps if your supermarkets participate. One of my regular supermarkets is part of the Safeway corporation, and they participate in the Just For U app. I use that religiously, and save a ton of money! The more you buy things on a regular basis, the more they'll give you savings on those items. I regularly buy mayo, ground beef, cheese, eggs, tuna, cabbage, and bacon, and I have savings on those items at least monthly, if not more often.

Also, here is a link for all the weekly circulars for all the major chains in the country. I look through them weekly, and plan my shopping accordingly. I'm near several different supermarkets, so I can choose to go to a few different ones to take advantage of loss leaders when they're worth it.

I also shop in Asian and Latino markets, where meat and produce is often a good price. Check out any ethnic markets in your area, you might find a gold mine.
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Last edited by Ntombi; 06-30-2013 at 07:34 PM..
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Old 07-01-2013, 01:38 PM   #5
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For me, the essentials are:

eggs
liver
butter
a bit of ruminant, muscle meat (Cheap cuts of beef are tender when pressured cooked.)
some tinned/canned wild-caught fish: sardines, herring, mackerel, etc. (Small fish are less likely to have mercury)

--

Beef liver can be had for $2 per pound where I live.

Bones to cook for marrow, fat, and minerals provide essential nutrients at not much cost. The last giant soup bone I bought was $1.20 a pound. Bones cooked in water with a splash of vinegar to get the minerals out of the bones is a great way to get essential minerals and the wonderful marrow.

I grow herbs and a few vegetables.

You can ask local butchers for fat that they cut off. Some will give it to you. Render a batch, keep it frozen, divided in small bags, and use as needed. Rendered beef fat is a great help in cooking, and can be used in place of butter. You might even find a butcher that sells all the offal for less than muscle meat.

I still buy butter, even when I need to count pennies, because butter has Vit K2 and butyrate.

Beef drippings, eggs, some inexpensive wild fish, offal, butter, and a bit of muscle meat, with a few herbs and plants for variety, are the key nutrient sources, to me.
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Last edited by Auntie Em; 07-01-2013 at 01:40 PM.. Reason: added information
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Old 07-01-2013, 05:51 PM   #6
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Thank you darlings. Lots of good things to think about. Alas yes, it's $16 would be more if I had all of my children living with me but now it's just me.
I'm an old hand at stretching the food dollar but this is a different bunch of food.

Paterson (also latino and asian) is just over the river from me - many ethnic shops and a very good wholesale vegetable market. There used to be an awesome deli with fresh-made Chicharrones. I miss that - the ones in a bag aren't nearly as good.

Time to research Latono & asian) ketogenic recipes.

Happy LCing to you all

Still trying to figure out which supplements I really need.

Salt I can afford - Mag is inexpensive, Fish Oil is also quite reasonable and is a tolerably priced fat.
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Old 07-01-2013, 06:02 PM   #7
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Ugh, I knew they were cutting down, but $16? I'm sorry I assumed.


Even if you don't want to cook Asian or Latin foods, the produce I find is usually really good, and cheap, and the meat is often at least somewhat cheaper than many supermarkets. But use that link, because different stores will have amazing meat sales at different times, and it's worth it.
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Old 07-01-2013, 06:23 PM   #8
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Can you ask any of the shops that sell fresh meat if they have any extra fat or skin (like chicken or pork skin) that they would either give away or sell very cheaply? You don't need coconut oil - animal fat is wonderful. You could render pork, beef, or chicken/poultry fat and have an edible fat to eat (lard, tallow, schmaltz). I see someone else mentioned this above - it's worth pursuing! You could even render lamb or goat fat but it would likely be more strongly flavored.

I don't know how cheaply you can get ground beef, but some people live pretty much on fatty ground beef alone. But even super cheap I am sure that would run you more than $16 a month.

Last edited by Mistizoom; 07-01-2013 at 06:24 PM..
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Old 07-01-2013, 06:29 PM   #9
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That's a good idea!

And I'm sure that chicken is much cheaper than even fatty ground beef. I see leg quarters for sale for under 80˘/lb as the normal price. They can be cooked all kinds of ways.
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Old 07-02-2013, 02:00 PM   #10
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Well, I know that one cheap meal I JUST made today that I got the idea from here was simple.

Ingredients
4 Slices of bacon chopped up
1 can of mushrooms
1 can of whole green beans
4 Tbs of butter

Fry the bacon and once done to your liking, throw in the mushrooms. Once those are fried throw in the green beans. Once all is hot, throw in the butter and mix.

Put in a bowl and eat. Yum!

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Old 07-02-2013, 08:00 PM   #11
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Originally Posted by djlottawa View Post
Well, I know that one cheap meal I JUST made today that I got the idea from here was simple.

Ingredients
4 Slices of bacon chopped up
1 can of mushrooms
1 can of whole green beans
4 Tbs of butter

Fry the bacon and once done to your liking, throw in the mushrooms. Once those are fried throw in the green beans. Once all is hot, throw in the butter and mix.

Put in a bowl and eat. Yum!
I could never eat all those vegetables in one meal. Too many carbs.
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Old 07-02-2013, 08:17 PM   #12
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well, the breakdown for that meal is as follows. I thought it was pretty ok :>

Beans. Net carbs 7
Mushrooms. Net carbs 3
Bacon. Net carbs 3

Total for that meal was 13. Now, with even my meals today I am still at 8 carbs left. But I honestly am not hungry. I actually brought pepperettes with me for snack and haven't touched them. I LOVE not being hungry all the time! (well, ok most of the time)
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Old 07-02-2013, 08:20 PM   #13
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Some of us don't count net carbs, but it's good that it works for you.
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Old 07-03-2013, 10:02 AM   #14
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Quote:
Originally Posted by Ntombi View Post
Some of us don't count net carbs, but it's good that it works for you.
Hi Ntombi, do you mind if I ask why not? Just curious as to others ideas behind NK (yay! I didn't hit the H by accident :P)
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Old 07-03-2013, 10:37 AM   #15
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well, the breakdown for that meal is as follows. I thought it was pretty ok :>

Beans. Net carbs 7
Mushrooms. Net carbs 3
Bacon. Net carbs 3

Total for that meal was 13. Now, with even my meals today I am still at 8 carbs left. But I honestly am not hungry. I actually brought pepperettes with me for snack and haven't touched them. I LOVE not being hungry all the time! (well, ok most of the time)

It is probably ok for you. My husband can eat more carbs than I can. I could see a gain the next day if I ate that many carbs in one meal. I cannot even eat a medium salad without problems. I cannot have more than 5 carbs at a meal to lose weight. Also, I cannot eat more than 4 oz of protein at a meal to lose weight, and if I eat 4 oz at one meal, I cannot eat more than 2 oz of protein at any other meal. And it is not like I only have a little to lose. I still have to lose about 50 pounds.
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Old 07-04-2013, 08:52 AM   #16
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I am finding that some brand of coconut oil is always on sale at some store in my area.
Since I am finding this to be a near staple in my WOE, I buy the biggest jar that is on sale, sometimes two since it stores so well.

I agree with PP about befriending the butchers. They may be willing to let you have fat trimmings free or close to it. Also bones can be a steal and make wonderful broths and soups.
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Old 07-04-2013, 04:58 PM   #17
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I always try to hit the meat department late at night, or very early in the morning, and I can often find some really great deals. That's when they've got the meat marked down that has to be sold in the next couple of days, then I'll take it home and put it in the freezer. Whatever is on sale is what I stock up on.
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Old 07-10-2013, 02:03 PM   #18
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Kathi, hope you are find ways to be frugal and eat LC.

In case this thread is of use, here are some frugal living ideas.
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Old 07-14-2013, 05:04 PM   #19
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Costco has coconut oil cheap.
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