September 30, 2025 • 33 mins
Do you believe the keto diet is too expensive and complicated to maintain? This podcast will change your mind! "Keto on a Dime: Delicious, Easy, and Affordable Ketogenic Meals for Under $5 Per Serving!" guides you through successfully embracing a low-carb, high-fat keto lifestyle without breaking the bank.
In this podcast, you will discover:
• Understanding the Keto Diet Basics: Learn how the ketogenic diet shifts your body's metabolism from burning glucose to efficiently burning fat for energy, entering a metabolic state known as ketosis. We'll explain the typical macronutrient ratio of 70-75% fats, 20-25% protein, and 5-10% carbohydrates.
• Budget-Friendly Keto Shopping Strategies: Master how to cut grocery costs by assessing spending habits, focusing on seasonal and local produce, utilizing sales and coupons, and buying staples like eggs, ground meats, and frozen vegetables in bulk.
• Affordable Meal Planning & Prep: Learn essential strategies like creating comprehensive weekly meal plans, batch cooking, and portioning meals to save time, reduce food waste, and ensure a diverse array of satisfying, compliant meals are readily available.
• Over 100 Budget-Friendly Recipes: We'll share a wide range of recipes, with many dishes costing under $5 per serving. Examples include quick breakfasts like scrambled eggs, affordable lunches such as avocado tuna salad or simple wraps, and delightful dinners like one-pan meals or slow cooker comforts. We also cover low-cost snack ideas and homemade keto treats.
• Debunking Common Misconceptions: Break free from the idea that keto requires expensive specialty foods or is solely about bacon and cheese, demonstrating how to adapt traditional recipes with creative, affordable substitutes.
• Smart Choices for Eating Out: Discover how to navigate restaurant menus and find affordable fast food options that align with your keto goals by making informed choices about proteins, sides, and beverages.
• Benefits of the Keto Diet: Understand the advantages such as effective weight loss, improved mental clarity and focus, potential cardiovascular benefits (reduced triglycerides, increased HDL, improved blood sugar), and stable blood sugar regulation.
• Support and Tools: Explore resources like budget-friendly kitchen gadgets, helpful apps for keto shopping, and the importance of community support for motivation.
Subscribe now to unlock a world of delicious, satisfying, and budget-friendly keto meals, empowering you to feel energized, mentally clear, and financially healthy on your low-carb journey!
#KetoDiet, #LowCarbLiving, #BudgetKeto, #AffordableKeto, #KetoRecipes, #HealthyEating, #WeightLoss, #MealPrep, #FrugalKeto, #KetogenicDiet, #EatClean, #KetoOnADime, #Under5Dollars, #HealthyBudget, #LowCarbRecipes
👉Keto on a Dime: Affordable Recipes for Low-Carb Living
https://amzn.eu/d/ftRCWGs
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wa
In this podcast, you will discover:
• Understanding the Keto Diet Basics: Learn how the ketogenic diet shifts your body's metabolism from burning glucose to efficiently burning fat for energy, entering a metabolic state known as ketosis. We'll explain the typical macronutrient ratio of 70-75% fats, 20-25% protein, and 5-10% carbohydrates.
• Budget-Friendly Keto Shopping Strategies: Master how to cut grocery costs by assessing spending habits, focusing on seasonal and local produce, utilizing sales and coupons, and buying staples like eggs, ground meats, and frozen vegetables in bulk.
• Affordable Meal Planning & Prep: Learn essential strategies like creating comprehensive weekly meal plans, batch cooking, and portioning meals to save time, reduce food waste, and ensure a diverse array of satisfying, compliant meals are readily available.
• Over 100 Budget-Friendly Recipes: We'll share a wide range of recipes, with many dishes costing under $5 per serving. Examples include quick breakfasts like scrambled eggs, affordable lunches such as avocado tuna salad or simple wraps, and delightful dinners like one-pan meals or slow cooker comforts. We also cover low-cost snack ideas and homemade keto treats.
• Debunking Common Misconceptions: Break free from the idea that keto requires expensive specialty foods or is solely about bacon and cheese, demonstrating how to adapt traditional recipes with creative, affordable substitutes.
• Smart Choices for Eating Out: Discover how to navigate restaurant menus and find affordable fast food options that align with your keto goals by making informed choices about proteins, sides, and beverages.
• Benefits of the Keto Diet: Understand the advantages such as effective weight loss, improved mental clarity and focus, potential cardiovascular benefits (reduced triglycerides, increased HDL, improved blood sugar), and stable blood sugar regulation.
• Support and Tools: Explore resources like budget-friendly kitchen gadgets, helpful apps for keto shopping, and the importance of community support for motivation.
Subscribe now to unlock a world of delicious, satisfying, and budget-friendly keto meals, empowering you to feel energized, mentally clear, and financially healthy on your low-carb journey!
#KetoDiet, #LowCarbLiving, #BudgetKeto, #AffordableKeto, #KetoRecipes, #HealthyEating, #WeightLoss, #MealPrep, #FrugalKeto, #KetogenicDiet, #EatClean, #KetoOnADime, #Under5Dollars, #HealthyBudget, #LowCarbRecipes
👉Keto on a Dime: Affordable Recipes for Low-Carb Living
https://amzn.eu/d/ftRCWGs
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
Kokoshungsan Ltd. , Registered in
England and Wa
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
In a world of shadows and hots, goal.
Speaker 2 (00:08):
With pain.
Speaker 3 (00:08):
It's deep souls, a dreamy.
Speaker 4 (00:14):
There's a manity, soft hope, whispered promise, wed coat, an
every corn aware darkness.
Speaker 1 (00:26):
Lands in a hot lovement.
Speaker 2 (00:31):
There's a yearning.
Speaker 5 (00:34):
Welcome curious minds to another deep dive on the Living Well,
Living Rich podcast. Today, we're tackling something that often feels well,
complicated and maybe expensive, the ketogenic diet.
Speaker 6 (00:46):
It's right, gets reputation, doesn't it.
Speaker 5 (00:48):
It really does. But this isn't just any deep dive.
We're digging into your sources, specifically this really interesting book
called Keto on a Dime Affordable Recipes for Low Carb Living.
Our mission today basically to unlock the secrets so you
can enjoy tasty low carb meals without you know, breaking
the bank.
Speaker 6 (01:07):
And what's really fascinating, I think is how this book
just tackles that cost misconception head on. It promises, what,
over one hundred budget friendly recipes and practical tips, all
supposedly under five bucks.
Speaker 5 (01:19):
Is serving five dollars. That's quite a claim, it is.
Speaker 6 (01:22):
So we're going to unpack that see how it actually
empowers you to hit your health goals. But economically showing
you don't need a huge grocery budget.
Speaker 5 (01:29):
Okay, let's do it. Let's unpack this. Our goal here
is to pull out the most important nuggets of knowledge
from this guide give you a shortcut to knowing how
to make keto feel genuinely accessible sustainable too. So let's
get right into it. First off, understanding the basics of
keto itself, straight from Keto on a Dime. At its core,
it's low carb, high fat. It's designed very deliberately to
(01:51):
shift your body's metabolism.
Speaker 6 (01:53):
Yeah, instead of burning glucose sugar, basically, your body switches gears,
it learns to burn fat for energy instead.
Speaker 5 (02:00):
You cut carbs, wey down, boost the healthy fats, and
your body enters the state called ketosis.
Speaker 6 (02:05):
Ketosis, right, and that's where your liver starts turning fatty
acids into.
Speaker 5 (02:09):
Ketones keytnes, which become this like alternative fuel source. The
book lays out the typical macros. It's roughly what seventy
seventy five percent fats.
Speaker 6 (02:17):
Yeah around there, and then maybe twenty twenty five percent
protein and just five ten percent carbs. That big shift
really forces your body onto fat burning mode.
Speaker 5 (02:25):
And it's not just some you know, metabolic party trick.
The benefits seem pretty substantial. The book talks about weight loss, obviously,
but it highlights something I found interesting how it naturally
curbs hunger.
Speaker 6 (02:37):
Well, that's a big one. Instead of just relying on willpower,
the high fat and protein they kind of become your ally.
Makes eating less feel well easier, less like a constant battle.
Speaker 5 (02:48):
Right. And then there's the mental clarity aspect. Lots of
people report feeling sharper, more focused.
Speaker 6 (02:54):
Makes sense. The brain usually loves glucose, but switching to
keytones gives it this steady eer energy supply, less foggy.
Speaker 5 (03:02):
Maybe could be plus potential heart benefits, lower triglycerides, higher
good HDL cholesterol, better blood sugar control. That's huge for
people dealing with insulin resistance or type two diabetes.
Speaker 6 (03:13):
Absolutely and critically, like the title shouts, the book keeps
coming back to affordability.
Speaker 5 (03:18):
If you plan it right, okay, But if it's so
good and can be cheap, why does everyone think it's
so expensive? That's the million dollar question, isn't it?
Speaker 6 (03:26):
It really is feels counterintuitive, and the book jumps right
into busting those.
Speaker 5 (03:30):
Myths, which myths stand out the most.
Speaker 6 (03:32):
Well, the big one is definitely that you need pricey
specialty foods. Yeah, keto breads, weird flowers, expensive oils, right.
Speaker 5 (03:40):
The stuff you only find in certain aisles exactly.
Speaker 6 (03:42):
But the book argues you can do it focusing on
whole foods. You know, eggs, regular cuts of meat, lots
of low carb vegies, nothing too fancy needed.
Speaker 5 (03:50):
Okay, so it's not just bacon and cheese. Then that's
another one you hear.
Speaker 6 (03:53):
Definitely not. That's another myth. It tackles a good keto
plan is diverse. Different proteins help, like avocado, nuts, seeds,
plenty of leafy greens, much more variety than people think.
Speaker 5 (04:06):
What about giving up favorite foods? Does it mean saying
goodbye to pasta and bread forever?
Speaker 6 (04:10):
Not necessarily goodbye, more like adapting them.
Speaker 7 (04:14):
Yeah.
Speaker 6 (04:14):
The book pushes creative substitutes almond flour instead of wheat flour,
zucchini noodles or cauliflower rice instead of grains. You can
still have satisfying meals.
Speaker 5 (04:23):
M Okay. And the idea it's not for families.
Speaker 6 (04:26):
Yeah, that's debunked too. Keto meals can totally be family friendly.
You just cook bigger portions. Maybe get the family involved
in planning. It can be budget conscious that way.
Speaker 5 (04:35):
And the tracking. Does everyone have to track every single
gram of fat, protein, and carb. That sounds exhausting.
Speaker 6 (04:43):
It can be exhausting, and the book acknowledges that while
tracking helps some people, especially at first, it emphasizes that
focusing on whole unprocessed foods and just listening to your
body's hunger cues that can often work just as well.
Less stress.
Speaker 5 (04:58):
That's a relief. Okay, so we understand the diet busted
some myths. Let's talk money. How does Keto on a
Dime actually help you manage the budget right?
Speaker 6 (05:08):
The practical side, the book gives you a solid blueprint.
It starts simple, just look at what you're spending on groceries.
Speaker 5 (05:13):
Now assess first. Then a just makes sense. Yeah, identify
where you can swap things out, like instead of expensive steak,
maybe go for ground beef or chicken thighs. Canned fish
is another cheap protein source. It mentioned good.
Speaker 6 (05:24):
Point in buying stables in bulk, like nuts, seeds, maybe
some almond or coconut flour if you use.
Speaker 5 (05:29):
It absolutely bulk buying those non perishables saves a lot
over time. And then there's meal planning.
Speaker 6 (05:35):
This seems crucial, Oh, totally crucial. If you plan your
week's meals, you make a shopping list, and that list
is your shield against impulse spies.
Speaker 5 (05:44):
Impulse spies, my wallet's mortal enemy.
Speaker 6 (05:48):
Tell me about it. Planning also cuts down food waste massively.
You buy what you need, you use what you buy.
Speaker 5 (05:54):
The book suggests using ingredients across multiple meals too, write
like that cauliflower example.
Speaker 6 (05:59):
Exactly, buy a whole cauliflower is usually cheaper than pre
cut and use it for collie race one night, mash another,
maybe roase some florettes later.
Speaker 5 (06:07):
Smart planning, Yeah that makes sense. But before I started
really planning, my fridge was well, let's just say, sad
vegetable graveyards. Sometimes. This book really gets that, doesn't it.
Turning good intentions into actual savings and meals.
Speaker 6 (06:20):
It absolutely does. And that mindful consumption, the planning, it's
not just for keto, is it. It's just good financial sense? Yeah,
a life skill, really sure. The book lays out of
blueprint for that. It also pushes you to look for seasonal,
local produce, often cheaper, definitely.
Speaker 5 (06:34):
Fresher farmers markets maybe yep.
Speaker 6 (06:36):
Farmers markets. Maybe even buying directly from producers if you can,
and don't sleep on the frozen aisle, crozen veggies, even
meats can be way more affordable and lasts longer. Good
tip and the obvious stuff too. Keep an eye on sales,
clip coupons or use apps for that now. Sign up
for store loyalty programs, use cash back apps if you
(06:56):
have them.
Speaker 5 (06:57):
So be flexible too, like plan around what's on on
sale that week precisely.
Speaker 6 (07:01):
Don't be rigidly tied to one specific brand or recipe
if something similar is half price. Adaptability saves money.
Speaker 5 (07:08):
Okay, let's dig into the ingredients themselves. What are the
real workhorses, the unsung heroes of a budget keto kitchen?
Speaker 6 (07:15):
According to this book, eggs had to be top of
the list, right, Yeah, super versatile, packed with protein and
healthy fats. You can buy them in big cartons pretty cheaply.
Speaker 5 (07:22):
Can't beat eggs breakfast, lunch, dinner totally.
Speaker 6 (07:25):
Then callflour, like we mentioned, it's amazing how it can
mimic grains and buying it whole is usually the way
to go budget wise or frozen. Right, what else canned goods.
Don't underestimate cantuna, salmon, even chicken shelf stable, super convenient protein.
Just check their packed in water or olive oil, not seed.
Oils usually good.
Speaker 5 (07:44):
Point and fats kewto needs fat healthy fats.
Speaker 6 (07:47):
Yeah, olive oil, coconut oil, butter. Buying larger containers or
store brands helps keep costs down. Avocados when they're in
season or on sale. Nuts and seeds in bulk.
Speaker 5 (08:00):
The idea of making a few core ingredients work hard
seems key to avoiding boredom too.
Speaker 6 (08:04):
Exactly, it's all about smart, versatile choices. The book shows
how you can spin these basics into tons of different meals.
Keeps things interesting, which helps you stick with it.
Speaker 5 (08:14):
Speaking of protein, the book dives deeper into affordable options
beyond just eggs.
Speaker 6 (08:19):
Oh yeah, can tuna and salmon again great for omega threes,
long shelf life, catch amnthel stock up good idea. Ground meats, beef, turkey,
chicken super versatile. You can often get fattier cuts which
are good for keto anyway for less money, buy in
bulk when it's.
Speaker 5 (08:34):
Discounted, and even some plant based things.
Speaker 6 (08:36):
Yeah. In moderation, things like tofu or tempe can be
pretty cost effective. Protein sources to mix things up.
Speaker 5 (08:42):
Okay, and veggies, what are the budget stars there?
Speaker 6 (08:45):
Cabbage seriously underrated, It's cheap, last ages, full of fiber,
great and stir fries, slaws, even roasted.
Speaker 5 (08:52):
I like cabbage.
Speaker 6 (08:53):
Zucchini Zucchini's another winner. Zoodles sauteed roasted replaces higher carb
stuff easily.
Speaker 5 (09:00):
Spinach is usually pretty affordable too, fresh or frozen.
Speaker 6 (09:03):
Definitely packed with nutrients. Throw it in anything. Omelets, smoothie soups,
and bell peppers add color and antioxidants. Look for them
when they're in season.
Speaker 5 (09:11):
It sounds like the whole approach is maximizing what each
ingredient can do. Less waste, more creativity.
Speaker 6 (09:17):
That's it exactly, turning necessity into well, maybe some tasty
innovation in the kitchen. It stops you getting bored, which
is huge for sticking to any diet.
Speaker 5 (09:25):
So true. Okay, let's talk actual meals, breakfast, lunch, dinner
on a dime. What does the book suggest for breakfast.
Speaker 6 (09:32):
Quick and easy? As the theme scrambled eggs obviously you
can customize them endlessly, cheese, avocado, spinach, leftover, veggies add.
Speaker 5 (09:39):
Some cream, cheese or sour cream for extra fat and richness.
Speaker 6 (09:42):
Too good idea. Keto smoothies are another option. Unsweetened almond milk,
maybe some protein powders, spinach, nut, butter berries in moderation
if your carb count allows omelets.
Speaker 5 (09:54):
Using leftover sounds smart.
Speaker 6 (09:55):
Too, very smart? Or batch prepping things like Keto muffins
or pancakes made with almond or coconut flour. Freeze them,
reheat quickly on busy mornings.
Speaker 5 (10:04):
Okay, Lunch salads can get expensive if you're not careful.
How do you do Keto's salves for less?
Speaker 6 (10:10):
Start with cheap leafy greens, spinach, romaine. Add affordable colorful
veggies like cucumbers, radishes, bell peppers. Frozen works here too.
Sometimes pan protein budget proteins, cantuna or sardines, leftover rotisserie chicken,
hard balled eggs, little goes a long way, Maybe some
nuts or seeds for crunch, and definitely make your own dressing.
(10:31):
Bottled ones are pricing and often have hidden sugars.
Speaker 5 (10:33):
Good point on the dressing. What about wraps or sandwiches?
Speaker 6 (10:36):
Lettuce wraps are the easy swap big romain or iceberg
leaves work great. Or you can find recipes for low
car breads using almond or coconut flour if you want
to bake.
Speaker 5 (10:44):
And fill them with simple stuff.
Speaker 6 (10:46):
Yeah, pantry staples, tuna salad, chicken salad made with mayo
and spices, easy, peasy.
Speaker 5 (10:51):
The book really pushes leftover transformations too, doesn't it. That
seems like a big money and timesaver.
Speaker 6 (10:56):
Huge, It's a game changer. Leftover cooked protein. Throw it
in a stir fry with low carb veggies and some
soy sauce or coconut aminos or soups and stews, perfect
use for leftovers. Simmer leftover meats and veggies and broth
or layer everything into a cass role with maybe a
cheese sauce. Turns odds and ends into a whole new meal.
Speaker 5 (11:15):
Okay, dinner. What are some buddy your friendly Keto dinner strategies?
Speaker 6 (11:19):
One pan meals are brilliant, less clean up. Throw some
protein like chicken Guy's ground bee for pork chops on
a sheet pan with seasonal veggies, drizzle with olive oil,
or toss with butter. Roast it all together.
Speaker 5 (11:31):
Simple. I like simple me too.
Speaker 6 (11:33):
Slow cookers are your friend too, they make cheaper, tougher
cuts of meat like chuck, roast or pork shoulder incredibly
tender and flavorful. Just add low carb veggies and spices,
set it and forget it.
Speaker 5 (11:42):
Love a slow cooker meal, and.
Speaker 6 (11:44):
The book circles back to those budget proteins for dinner too,
more egg dishes like fritatas, canned fish meals, ground meat
used in stuffed peppers, meatballs, pork shoulder, pork chops, bacon,
and moderation.
Speaker 5 (11:57):
So it's really about using those core affordable and dreads
creatively across all meals.
Speaker 6 (12:02):
Pretty much smart shopping, smart planning, smart cooking.
Speaker 5 (12:05):
And this is where it gets really concrete. The book
actually lists recipes that cost less than five dollars a serving.
Did any specific examples jump out at you as being
surprisingly cheap easy?
Speaker 4 (12:15):
Yeah?
Speaker 6 (12:15):
I few really did. Like Keto devil eggs classic easy
snack or appetizer. The book estimates it around a dollar
fifty cents, takes like fifteen minutes.
Speaker 5 (12:24):
Wow, it's cheat right.
Speaker 6 (12:25):
Or egg roll in a bowl that's become pretty popular. Basically,
the filling of an egg roll stir fried around two
dollars and fifty cents maybe twenty minutes prep comfort food kind.
Speaker 5 (12:34):
Of definitely sounds good any others.
Speaker 6 (12:36):
Even a quick dessert Keto chocolate mug cake mix it
up microwaved about two dollars to fifty cents five minutes
flat for a quick treat. That's pretty accessible.
Speaker 5 (12:44):
Okay, that's dangerous knowledge, tell me about it.
Speaker 6 (12:47):
Zucchini noodles with pesto was another one, around three dollars
twenty minutes. Or a cabbage stir fry with ground beef
hearty meal about three dollars and fifty cents maybe half
an hour.
Speaker 5 (12:58):
Seeing those actual numbers makes a big difference. Shows it's
doable exactly.
Speaker 6 (13:01):
It demonstrates that being intentional with your choices completely changes
the game. It's not about deprivation, it's about being smart.
These recipes prove it.
Speaker 5 (13:11):
So, Okay, we've got the food sorted, But sticking to
any plan requires more than just recipes. What other tools
or strategies does Keto on a Dime offer to keep
you motivated and on track?
Speaker 6 (13:21):
Right? The sustainability piece. This is where it gets into
the practicalities beyond just the food. Portion controls a big one.
Speaker 5 (13:28):
Which helps the budget and the diet exactly.
Speaker 6 (13:30):
The book advises using basic measuring tools cups, spoons, maybe
a sheep food scale if you want to be precise.
Meal planning itself helps enforce portions.
Speaker 5 (13:38):
And storage to make batch cooking work.
Speaker 6 (13:41):
Yeah, Investing in some decent airtight containers, stuff that's freezer safe,
labeling them helps, and just regularly checking your fridge and
pantry to use up older things before they go bad.
Basic stuff, but important makes sense.
Speaker 5 (13:55):
What about weekly planning tips?
Speaker 6 (13:57):
Look at your schedule for the week, see where you'll
be e plan meals around what's on sale at the
grocery store that week, build in time for batch cooking
things like stews or casseroles on the weekend.
Speaker 5 (14:07):
Maybe, and snacks Keto snacks can be pricey if you
buy them pre made.
Speaker 6 (14:11):
Oh yeah, the book is full of low cost snack ideas.
Cheese sticks or cubes, a handful of nuts, veggie sticks
like celery or cucumber with a homemade dip, hard boiled eggs,
batch cook a dozen simple stuff simple effective cucumber and cream,
cheese roll ups, pepperoni slices crisped up in the microwaiver,
oven olives, celery with peanut butter, even.
Speaker 5 (14:32):
Pork crines, porkarins are pretty Keto yeah.
Speaker 6 (14:34):
Zucchini chips, mixed nuts, pickles, bacon, wrapt asparagus, lots of ideas,
and homemade fat bombs using things like coconut oil, nut butter, cream, cheese, cocoa.
Speaker 5 (14:43):
Powder, fat bombs. They sound decadent, they can be.
Speaker 6 (14:47):
And homemade Keto treats in general. Keto cookies with almond
or coconut flour and a sugar substitute, chocolate bark with
unsweetened chocolate and nuts or seeds. Smoothies again satisfies cravings
without the storebot price tag.
Speaker 5 (15:01):
So it's about having affordable options ready to go exactly.
Speaker 6 (15:05):
Preparation is key and this ties into motivation too. How
do you stay disciplined without feeling overwhelmed?
Speaker 5 (15:10):
Good question? What does the book say.
Speaker 6 (15:13):
Setting realistic goals is step one? Use these smart criteria specific, measurable, achievable,
relevant time bound.
Speaker 5 (15:21):
Can you give an example?
Speaker 6 (15:22):
Sure, like I will lose ten pounds in eight weeks
by following a Keto meal plan that costs no more
than fifty dollars per week. It combines the health goal
with the budget goal.
Speaker 5 (15:31):
Okay, specific and trackable, Right and celebrate.
Speaker 6 (15:34):
The small wins along the way. Track and progress doesn't
need fancy tech either a simple notebook for a food diary,
a tape measure for physical changes, progress photos they're free
and effective.
Speaker 5 (15:44):
And tracking the spending.
Speaker 6 (15:45):
A basic spreadsheet or a free budgeting app. Just track
your grocery spending. Notice where you're saving. See the impact
of finding sales?
Speaker 5 (15:52):
What about support? Doing it alone can be tough.
Speaker 6 (15:55):
Community is huge. The book suggests finding support online Facebook,
group groups, forums, keto websites. You get tips, recipes, encouragement.
Speaker 5 (16:05):
Local meetups maybe yeah if they exist in your area.
Speaker 6 (16:08):
Cooking classes, potlucks, even just partnering with a friend or
family member who's interested makes it more fun, share the
cooking maybe.
Speaker 5 (16:15):
And tapping into community resources like food co ops or
farmers' markets for affordable food exactly.
Speaker 6 (16:21):
It all links together.
Speaker 5 (16:22):
Does the book recommend any specific kitchen gadgets that help
on a budget.
Speaker 6 (16:26):
It does, but focuses on budget friendly ones. A spiralizer
is great for making those zucchini noodles cheaper than buying
pre made soodles. A food scale, again, can be helpful
for accuracy and portion control, and they're not expensive. A
slow cooker or instant pot is fantastic for badge cooking
and using those cheaper cuts of.
Speaker 5 (16:45):
Meat, a workhourse in my kitchen.
Speaker 6 (16:46):
Mine too, and just a good quality nonstick skillet. The
Versatile helps you cook with less added fat if needed.
Basic but essential and apps.
Speaker 5 (16:55):
We mentioned tracking apps, but any for shopping specifically.
Speaker 6 (16:58):
Yeah, it highlights a few. My Fitness Pal can tract macros,
but some versions might let you compare prices or scan
bar codes. Carbanager is another popular Keto tracker with recipes
and lists. Okay Flip is great for checking weekly ads
and coupons from different stores all in one place. Hope
you find those sales and shop savvy unless you scan
barcodes in store to compare prices nearby.
Speaker 5 (17:20):
Handy and finally, other resources cookbooks or blogs it recommends.
Speaker 6 (17:25):
It gives a few examples the Keto Diet Cookbook by
Leanne Vogel, budget Keto by Kindra Holly, titles that speak
for themselves right, and blogs like I Breathe Them Hungry
by Melissa Sevigny or Ketoconnect by Matt and Mega. These
sites often have tons of free recipes, budgeting tips, and
active communities you don't have to reinvent the wheel or
spend a fortune doing it.
Speaker 5 (17:46):
Wow, Okay, this deep dive really hammers at home. Keto
on a Dime isn't just recipes, it's well, it's a
whole strategy guide for a sustainable, healthy, and financially smart lifestyle.
Speaker 6 (17:56):
It really is. It makes a strong case that eating well,
even following specific plan like Keto, doesn't have to drain
your bank account.
Speaker 5 (18:03):
What an illuminating journey today, really digging into Keto on
a Dime. I feel like you our listeners now have
this fantastic toolkit of insights and practical strategies making Keto
work for your budget, your life.
Speaker 6 (18:17):
Absolutely, it proves eating well isn't necessarily about spending more money.
Speaker 5 (18:21):
It really proves that point.
Speaker 6 (18:22):
Yeah, this dive really highlighted how knowledge and planning and
just being a bit resourceful those are the key ingredients,
not just for dieting, but for feeling empowered generally. It
makes healthy living feel much more accessible.
Speaker 5 (18:35):
So what does this all mean for you listening? It
means you can take control one delicious, affordable meal at
a time. And if you are looking for more resources
that empower personal growth, financial independence, ideas that echo the
principles we found in Keto on a dime. You can
actually find more information over at kokushing zon dot net.
Speaker 6 (18:52):
That's right. The founder there, doctor Shuchin, who has this
driving belief that knowledge really can change your desk, that
education has the power to change the world. It's a
platform built to break down barriers to education, offering things
like ebooks, audio books, online courses. It reflects that same
mission really empowering people to make positive changes.
Speaker 5 (19:13):
That's a truly inspiring mission. It fits perfectly with what
we've discussed today. Okay, so our final provocative thought for
you to show on ponder this. How might intentionally aligning
your personal health goals with your financial goals unlock some
unexpected freedom, maybe even more creativity in all areas of
your life. Something to think about. Thank you for joining
us on this deep dive. Until next time, keep digging
(19:35):
for knowledge and keep living your best, well informed life.
Speaker 1 (19:39):
In a world of shadows and hot school.
Speaker 4 (19:46):
With painst deep and Soulsita, there's a manity, soft, whispered promise,
wet cold, and every corner where darkness leads any hart
(20:07):
will love Nan.
Speaker 8 (20:10):
There's a yearning, the sty for.
Speaker 1 (20:15):
We all can truly be free.
Speaker 4 (20:19):
So let's men furbrow again, levevan first together the week.
Speaker 6 (20:27):
To hear.
Speaker 9 (20:30):
With hands in trimbrazibo.
Speaker 10 (20:33):
Spad, come fast, spady said love the end, cold laughter,
stay lads from the sign of prayers, reach the skies.
Speaker 9 (20:50):
Then there's a souphany, harmonious calm.
Speaker 2 (21:00):
Beating hearts, breaking down.
Speaker 9 (21:03):
Walls with every sunrise, with every darn chance to man, chances.
Speaker 7 (21:11):
Fun work, cap it, rock with shotsom and hans grow
wewhere paints deep souls, treaty. There's a many songs, pub
whispered promise away, the cup and the recorder were darkness
(21:31):
ratings in every heart with love mate, there's.
Speaker 11 (21:35):
A yearney, a silent fall, waver rock truly be free.
So let's left the rock that lad.
Speaker 12 (21:54):
Scar the weak, heel the world pants and one rise
above bred.
Speaker 1 (22:01):
Compassion, streach, decent love.
Speaker 2 (22:10):
In me a cool and left in the tea.
Speaker 9 (22:13):
Strained eyes, in the silent prayers and reached the skies.
Speaker 2 (22:17):
There's a symphony.
Speaker 11 (22:19):
A farm.
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Money is called dining horns, breaking down bas with.
Speaker 13 (22:24):
Every sun rise, with every dawn, a chance to men,
chance to spat the world of kindness, the world.
Speaker 11 (22:33):
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place stood, freeze, star.
Speaker 14 (22:41):
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Speaker 11 (22:51):
With comgin our heartstill in the world.
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For the bod of future on what may.
Speaker 14 (23:04):
So let's learncase the one firm.
Speaker 12 (23:11):
Can the weak can heal the world?
Speaker 11 (23:15):
Head fine as a boat, spread concussion, spancier.
Speaker 14 (23:26):
Child, Let's time.
Speaker 12 (23:31):
So many unions never farm, but every kind said.
Speaker 2 (23:40):
Of laughter in the acal, laughter.
Speaker 15 (23:48):
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Speaker 2 (23:54):
There's a symphony, a harmonious scar.
Speaker 16 (24:02):
Nining, hearts breaking down, walks with every sun rose.
Speaker 11 (24:11):
With everything shoe.
Speaker 2 (24:15):
Chance to men, chance to spall world of kindness.
Speaker 3 (24:21):
We're so fine, Chance again.
Speaker 11 (24:30):
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Speaker 1 (28:04):
In a world of shadows, home and hearts grow.
Speaker 4 (28:11):
With pain its deep, the souls a dreary, and there's
a man dy solve.
Speaker 1 (28:21):
Hope, a whispered promise. Weave cold and every corner where.
Speaker 8 (28:29):
Darkness lands, any hardware love lands, there's a yearning, the
silenty for we all can truly be free. So let's
men fur broak again levevanver.
Speaker 2 (28:51):
Together the week here with hands in trying, morise above.
Speaker 10 (28:59):
Bad fast Spendy said love.
Speaker 3 (29:05):
The end God laugh.
Speaker 8 (29:09):
Stays that in the sign of prayers, reach disguise.
Speaker 2 (29:15):
This sun.
Speaker 9 (29:18):
There's a soupny, harmonious, calm, painting hearts, breaking down walls
with every sunrise, with every darn chance to man chances, fun.
Speaker 11 (29:37):
Work, cap diddle, walk with chatsoom.
Speaker 2 (29:41):
And hats grow.
Speaker 7 (29:42):
We were paints, deep souls, treaty. There's a many songs.
Herb whispered promise away to come in the recorder where
darkness rains in every heart will love remains. There's a yearney,
a silent be full waverack, truly be free.
Speaker 2 (30:12):
So it's ma un.
Speaker 11 (30:14):
Brock bla.
Speaker 12 (30:19):
Can the weak heel the world panted one rise above bad.
Speaker 1 (30:26):
Compassion, church piece, love.
Speaker 9 (30:35):
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and the silent press and reaps disguise.
Speaker 2 (30:42):
There's a symphony a farm.
Speaker 7 (30:45):
He's called dining horns, breaking down bas.
Speaker 13 (30:49):
With every sun rise, with every day a chance to
man chester spat the world of kindness, the word.
Speaker 2 (30:58):
Of grace for where resold by.
Speaker 10 (31:01):
My flas stood, restart through and reach farm We'll stand.
Speaker 11 (31:10):
To cana my with Avergina, heart still in the worst.
Speaker 2 (31:22):
For the blood of future come with day.
Speaker 11 (31:29):
So let's take the podcast.
Speaker 12 (31:34):
One scarn the week, can heal the world? Hands fine
as a boot, Spread compassion, spenty.
Speaker 14 (31:51):
Child.
Speaker 7 (31:52):
So let's time, time, so many units.
Speaker 11 (31:58):
I'm never farm with everyd of kind.
Speaker 2 (32:05):
Of laughter in the air, collaughter.
Speaker 15 (32:13):
In the tea, stain dies in the sand, bresroies the sky.
Speaker 2 (32:19):
There's a symphony, a harmonious scarp.
Speaker 16 (32:27):
Nining hearts, breaking down walls with every sunrise, with them
a shine, chance.
Speaker 2 (32:41):
To men, chance fall, world of kindness.
Speaker 3 (32:46):
We're so fine, sab.
Speaker 11 (32:57):
Courageing of hearts. The fat ain't the way for a bride.
Speaker 2 (33:02):
A few cents.
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Col ska.
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My jet chatty Love rides above.
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Spread compassion, spread piece of lo
In a world of shadows and hots, goal.
Speaker 2 (00:08):
With pain.
Speaker 3 (00:08):
It's deep souls, a dreamy.
Speaker 4 (00:14):
There's a manity, soft hope, whispered promise, wed coat, an
every corn aware darkness.
Speaker 1 (00:26):
Lands in a hot lovement.
Speaker 2 (00:31):
There's a yearning.
Speaker 5 (00:34):
Welcome curious minds to another deep dive on the Living Well,
Living Rich podcast. Today, we're tackling something that often feels well,
complicated and maybe expensive, the ketogenic diet.
Speaker 6 (00:46):
It's right, gets reputation, doesn't it.
Speaker 5 (00:48):
It really does. But this isn't just any deep dive.
We're digging into your sources, specifically this really interesting book
called Keto on a Dime Affordable Recipes for Low Carb Living.
Our mission today basically to unlock the secrets so you
can enjoy tasty low carb meals without you know, breaking
the bank.
Speaker 6 (01:07):
And what's really fascinating, I think is how this book
just tackles that cost misconception head on. It promises, what,
over one hundred budget friendly recipes and practical tips, all
supposedly under five bucks.
Speaker 5 (01:19):
Is serving five dollars. That's quite a claim, it is.
Speaker 6 (01:22):
So we're going to unpack that see how it actually
empowers you to hit your health goals. But economically showing
you don't need a huge grocery budget.
Speaker 5 (01:29):
Okay, let's do it. Let's unpack this. Our goal here
is to pull out the most important nuggets of knowledge
from this guide give you a shortcut to knowing how
to make keto feel genuinely accessible sustainable too. So let's
get right into it. First off, understanding the basics of
keto itself, straight from Keto on a Dime. At its core,
it's low carb, high fat. It's designed very deliberately to
(01:51):
shift your body's metabolism.
Speaker 6 (01:53):
Yeah, instead of burning glucose sugar, basically, your body switches gears,
it learns to burn fat for energy instead.
Speaker 5 (02:00):
You cut carbs, wey down, boost the healthy fats, and
your body enters the state called ketosis.
Speaker 6 (02:05):
Ketosis, right, and that's where your liver starts turning fatty
acids into.
Speaker 5 (02:09):
Ketones keytnes, which become this like alternative fuel source. The
book lays out the typical macros. It's roughly what seventy
seventy five percent fats.
Speaker 6 (02:17):
Yeah around there, and then maybe twenty twenty five percent
protein and just five ten percent carbs. That big shift
really forces your body onto fat burning mode.
Speaker 5 (02:25):
And it's not just some you know, metabolic party trick.
The benefits seem pretty substantial. The book talks about weight loss, obviously,
but it highlights something I found interesting how it naturally
curbs hunger.
Speaker 6 (02:37):
Well, that's a big one. Instead of just relying on willpower,
the high fat and protein they kind of become your ally.
Makes eating less feel well easier, less like a constant battle.
Speaker 5 (02:48):
Right. And then there's the mental clarity aspect. Lots of
people report feeling sharper, more focused.
Speaker 6 (02:54):
Makes sense. The brain usually loves glucose, but switching to
keytones gives it this steady eer energy supply, less foggy.
Speaker 5 (03:02):
Maybe could be plus potential heart benefits, lower triglycerides, higher
good HDL cholesterol, better blood sugar control. That's huge for
people dealing with insulin resistance or type two diabetes.
Speaker 6 (03:13):
Absolutely and critically, like the title shouts, the book keeps
coming back to affordability.
Speaker 5 (03:18):
If you plan it right, okay, But if it's so
good and can be cheap, why does everyone think it's
so expensive? That's the million dollar question, isn't it?
Speaker 6 (03:26):
It really is feels counterintuitive, and the book jumps right
into busting those.
Speaker 5 (03:30):
Myths, which myths stand out the most.
Speaker 6 (03:32):
Well, the big one is definitely that you need pricey
specialty foods. Yeah, keto breads, weird flowers, expensive oils, right.
Speaker 5 (03:40):
The stuff you only find in certain aisles exactly.
Speaker 6 (03:42):
But the book argues you can do it focusing on
whole foods. You know, eggs, regular cuts of meat, lots
of low carb vegies, nothing too fancy needed.
Speaker 5 (03:50):
Okay, so it's not just bacon and cheese. Then that's
another one you hear.
Speaker 6 (03:53):
Definitely not. That's another myth. It tackles a good keto
plan is diverse. Different proteins help, like avocado, nuts, seeds,
plenty of leafy greens, much more variety than people think.
Speaker 5 (04:06):
What about giving up favorite foods? Does it mean saying
goodbye to pasta and bread forever?
Speaker 6 (04:10):
Not necessarily goodbye, more like adapting them.
Speaker 7 (04:14):
Yeah.
Speaker 6 (04:14):
The book pushes creative substitutes almond flour instead of wheat flour,
zucchini noodles or cauliflower rice instead of grains. You can
still have satisfying meals.
Speaker 5 (04:23):
M Okay. And the idea it's not for families.
Speaker 6 (04:26):
Yeah, that's debunked too. Keto meals can totally be family friendly.
You just cook bigger portions. Maybe get the family involved
in planning. It can be budget conscious that way.
Speaker 5 (04:35):
And the tracking. Does everyone have to track every single
gram of fat, protein, and carb. That sounds exhausting.
Speaker 6 (04:43):
It can be exhausting, and the book acknowledges that while
tracking helps some people, especially at first, it emphasizes that
focusing on whole unprocessed foods and just listening to your
body's hunger cues that can often work just as well.
Less stress.
Speaker 5 (04:58):
That's a relief. Okay, so we understand the diet busted
some myths. Let's talk money. How does Keto on a
Dime actually help you manage the budget right?
Speaker 6 (05:08):
The practical side, the book gives you a solid blueprint.
It starts simple, just look at what you're spending on groceries.
Speaker 5 (05:13):
Now assess first. Then a just makes sense. Yeah, identify
where you can swap things out, like instead of expensive steak,
maybe go for ground beef or chicken thighs. Canned fish
is another cheap protein source. It mentioned good.
Speaker 6 (05:24):
Point in buying stables in bulk, like nuts, seeds, maybe
some almond or coconut flour if you use.
Speaker 5 (05:29):
It absolutely bulk buying those non perishables saves a lot
over time. And then there's meal planning.
Speaker 6 (05:35):
This seems crucial, Oh, totally crucial. If you plan your
week's meals, you make a shopping list, and that list
is your shield against impulse spies.
Speaker 5 (05:44):
Impulse spies, my wallet's mortal enemy.
Speaker 6 (05:48):
Tell me about it. Planning also cuts down food waste massively.
You buy what you need, you use what you buy.
Speaker 5 (05:54):
The book suggests using ingredients across multiple meals too, write
like that cauliflower example.
Speaker 6 (05:59):
Exactly, buy a whole cauliflower is usually cheaper than pre
cut and use it for collie race one night, mash another,
maybe roase some florettes later.
Speaker 5 (06:07):
Smart planning, Yeah that makes sense. But before I started
really planning, my fridge was well, let's just say, sad
vegetable graveyards. Sometimes. This book really gets that, doesn't it.
Turning good intentions into actual savings and meals.
Speaker 6 (06:20):
It absolutely does. And that mindful consumption, the planning, it's
not just for keto, is it. It's just good financial sense? Yeah,
a life skill, really sure. The book lays out of
blueprint for that. It also pushes you to look for seasonal,
local produce, often cheaper, definitely.
Speaker 5 (06:34):
Fresher farmers markets maybe yep.
Speaker 6 (06:36):
Farmers markets. Maybe even buying directly from producers if you can,
and don't sleep on the frozen aisle, crozen veggies, even
meats can be way more affordable and lasts longer. Good
tip and the obvious stuff too. Keep an eye on sales,
clip coupons or use apps for that now. Sign up
for store loyalty programs, use cash back apps if you
(06:56):
have them.
Speaker 5 (06:57):
So be flexible too, like plan around what's on on
sale that week precisely.
Speaker 6 (07:01):
Don't be rigidly tied to one specific brand or recipe
if something similar is half price. Adaptability saves money.
Speaker 5 (07:08):
Okay, let's dig into the ingredients themselves. What are the
real workhorses, the unsung heroes of a budget keto kitchen?
Speaker 6 (07:15):
According to this book, eggs had to be top of
the list, right, Yeah, super versatile, packed with protein and
healthy fats. You can buy them in big cartons pretty cheaply.
Speaker 5 (07:22):
Can't beat eggs breakfast, lunch, dinner totally.
Speaker 6 (07:25):
Then callflour, like we mentioned, it's amazing how it can
mimic grains and buying it whole is usually the way
to go budget wise or frozen. Right, what else canned goods.
Don't underestimate cantuna, salmon, even chicken shelf stable, super convenient protein.
Just check their packed in water or olive oil, not seed.
Oils usually good.
Speaker 5 (07:44):
Point and fats kewto needs fat healthy fats.
Speaker 6 (07:47):
Yeah, olive oil, coconut oil, butter. Buying larger containers or
store brands helps keep costs down. Avocados when they're in
season or on sale. Nuts and seeds in bulk.
Speaker 5 (08:00):
The idea of making a few core ingredients work hard
seems key to avoiding boredom too.
Speaker 6 (08:04):
Exactly, it's all about smart, versatile choices. The book shows
how you can spin these basics into tons of different meals.
Keeps things interesting, which helps you stick with it.
Speaker 5 (08:14):
Speaking of protein, the book dives deeper into affordable options
beyond just eggs.
Speaker 6 (08:19):
Oh yeah, can tuna and salmon again great for omega threes,
long shelf life, catch amnthel stock up good idea. Ground meats, beef, turkey,
chicken super versatile. You can often get fattier cuts which
are good for keto anyway for less money, buy in
bulk when it's.
Speaker 5 (08:34):
Discounted, and even some plant based things.
Speaker 6 (08:36):
Yeah. In moderation, things like tofu or tempe can be
pretty cost effective. Protein sources to mix things up.
Speaker 5 (08:42):
Okay, and veggies, what are the budget stars there?
Speaker 6 (08:45):
Cabbage seriously underrated, It's cheap, last ages, full of fiber,
great and stir fries, slaws, even roasted.
Speaker 5 (08:52):
I like cabbage.
Speaker 6 (08:53):
Zucchini Zucchini's another winner. Zoodles sauteed roasted replaces higher carb
stuff easily.
Speaker 5 (09:00):
Spinach is usually pretty affordable too, fresh or frozen.
Speaker 6 (09:03):
Definitely packed with nutrients. Throw it in anything. Omelets, smoothie soups,
and bell peppers add color and antioxidants. Look for them
when they're in season.
Speaker 5 (09:11):
It sounds like the whole approach is maximizing what each
ingredient can do. Less waste, more creativity.
Speaker 6 (09:17):
That's it exactly, turning necessity into well, maybe some tasty
innovation in the kitchen. It stops you getting bored, which
is huge for sticking to any diet.
Speaker 5 (09:25):
So true. Okay, let's talk actual meals, breakfast, lunch, dinner
on a dime. What does the book suggest for breakfast.
Speaker 6 (09:32):
Quick and easy? As the theme scrambled eggs obviously you
can customize them endlessly, cheese, avocado, spinach, leftover, veggies add.
Speaker 5 (09:39):
Some cream, cheese or sour cream for extra fat and richness.
Speaker 6 (09:42):
Too good idea. Keto smoothies are another option. Unsweetened almond milk,
maybe some protein powders, spinach, nut, butter berries in moderation
if your carb count allows omelets.
Speaker 5 (09:54):
Using leftover sounds smart.
Speaker 6 (09:55):
Too, very smart? Or batch prepping things like Keto muffins
or pancakes made with almond or coconut flour. Freeze them,
reheat quickly on busy mornings.
Speaker 5 (10:04):
Okay, Lunch salads can get expensive if you're not careful.
How do you do Keto's salves for less?
Speaker 6 (10:10):
Start with cheap leafy greens, spinach, romaine. Add affordable colorful
veggies like cucumbers, radishes, bell peppers. Frozen works here too.
Sometimes pan protein budget proteins, cantuna or sardines, leftover rotisserie chicken,
hard balled eggs, little goes a long way, Maybe some
nuts or seeds for crunch, and definitely make your own dressing.
(10:31):
Bottled ones are pricing and often have hidden sugars.
Speaker 5 (10:33):
Good point on the dressing. What about wraps or sandwiches?
Speaker 6 (10:36):
Lettuce wraps are the easy swap big romain or iceberg
leaves work great. Or you can find recipes for low
car breads using almond or coconut flour if you want
to bake.
Speaker 5 (10:44):
And fill them with simple stuff.
Speaker 6 (10:46):
Yeah, pantry staples, tuna salad, chicken salad made with mayo
and spices, easy, peasy.
Speaker 5 (10:51):
The book really pushes leftover transformations too, doesn't it. That
seems like a big money and timesaver.
Speaker 6 (10:56):
Huge, It's a game changer. Leftover cooked protein. Throw it
in a stir fry with low carb veggies and some
soy sauce or coconut aminos or soups and stews, perfect
use for leftovers. Simmer leftover meats and veggies and broth
or layer everything into a cass role with maybe a
cheese sauce. Turns odds and ends into a whole new meal.
Speaker 5 (11:15):
Okay, dinner. What are some buddy your friendly Keto dinner strategies?
Speaker 6 (11:19):
One pan meals are brilliant, less clean up. Throw some
protein like chicken Guy's ground bee for pork chops on
a sheet pan with seasonal veggies, drizzle with olive oil,
or toss with butter. Roast it all together.
Speaker 5 (11:31):
Simple. I like simple me too.
Speaker 6 (11:33):
Slow cookers are your friend too, they make cheaper, tougher
cuts of meat like chuck, roast or pork shoulder incredibly
tender and flavorful. Just add low carb veggies and spices,
set it and forget it.
Speaker 5 (11:42):
Love a slow cooker meal, and.
Speaker 6 (11:44):
The book circles back to those budget proteins for dinner too,
more egg dishes like fritatas, canned fish meals, ground meat
used in stuffed peppers, meatballs, pork shoulder, pork chops, bacon,
and moderation.
Speaker 5 (11:57):
So it's really about using those core affordable and dreads
creatively across all meals.
Speaker 6 (12:02):
Pretty much smart shopping, smart planning, smart cooking.
Speaker 5 (12:05):
And this is where it gets really concrete. The book
actually lists recipes that cost less than five dollars a serving.
Did any specific examples jump out at you as being
surprisingly cheap easy?
Speaker 4 (12:15):
Yeah?
Speaker 6 (12:15):
I few really did. Like Keto devil eggs classic easy
snack or appetizer. The book estimates it around a dollar
fifty cents, takes like fifteen minutes.
Speaker 5 (12:24):
Wow, it's cheat right.
Speaker 6 (12:25):
Or egg roll in a bowl that's become pretty popular. Basically,
the filling of an egg roll stir fried around two
dollars and fifty cents maybe twenty minutes prep comfort food kind.
Speaker 5 (12:34):
Of definitely sounds good any others.
Speaker 6 (12:36):
Even a quick dessert Keto chocolate mug cake mix it
up microwaved about two dollars to fifty cents five minutes
flat for a quick treat. That's pretty accessible.
Speaker 5 (12:44):
Okay, that's dangerous knowledge, tell me about it.
Speaker 6 (12:47):
Zucchini noodles with pesto was another one, around three dollars
twenty minutes. Or a cabbage stir fry with ground beef
hearty meal about three dollars and fifty cents maybe half
an hour.
Speaker 5 (12:58):
Seeing those actual numbers makes a big difference. Shows it's
doable exactly.
Speaker 6 (13:01):
It demonstrates that being intentional with your choices completely changes
the game. It's not about deprivation, it's about being smart.
These recipes prove it.
Speaker 5 (13:11):
So, Okay, we've got the food sorted, But sticking to
any plan requires more than just recipes. What other tools
or strategies does Keto on a Dime offer to keep
you motivated and on track?
Speaker 6 (13:21):
Right? The sustainability piece. This is where it gets into
the practicalities beyond just the food. Portion controls a big one.
Speaker 5 (13:28):
Which helps the budget and the diet exactly.
Speaker 6 (13:30):
The book advises using basic measuring tools cups, spoons, maybe
a sheep food scale if you want to be precise.
Meal planning itself helps enforce portions.
Speaker 5 (13:38):
And storage to make batch cooking work.
Speaker 6 (13:41):
Yeah, Investing in some decent airtight containers, stuff that's freezer safe,
labeling them helps, and just regularly checking your fridge and
pantry to use up older things before they go bad.
Basic stuff, but important makes sense.
Speaker 5 (13:55):
What about weekly planning tips?
Speaker 6 (13:57):
Look at your schedule for the week, see where you'll
be e plan meals around what's on sale at the
grocery store that week, build in time for batch cooking
things like stews or casseroles on the weekend.
Speaker 5 (14:07):
Maybe, and snacks Keto snacks can be pricey if you
buy them pre made.
Speaker 6 (14:11):
Oh yeah, the book is full of low cost snack ideas.
Cheese sticks or cubes, a handful of nuts, veggie sticks
like celery or cucumber with a homemade dip, hard boiled eggs,
batch cook a dozen simple stuff simple effective cucumber and cream,
cheese roll ups, pepperoni slices crisped up in the microwaiver,
oven olives, celery with peanut butter, even.
Speaker 5 (14:32):
Pork crines, porkarins are pretty Keto yeah.
Speaker 6 (14:34):
Zucchini chips, mixed nuts, pickles, bacon, wrapt asparagus, lots of ideas,
and homemade fat bombs using things like coconut oil, nut butter, cream, cheese, cocoa.
Speaker 5 (14:43):
Powder, fat bombs. They sound decadent, they can be.
Speaker 6 (14:47):
And homemade Keto treats in general. Keto cookies with almond
or coconut flour and a sugar substitute, chocolate bark with
unsweetened chocolate and nuts or seeds. Smoothies again satisfies cravings
without the storebot price tag.
Speaker 5 (15:01):
So it's about having affordable options ready to go exactly.
Speaker 6 (15:05):
Preparation is key and this ties into motivation too. How
do you stay disciplined without feeling overwhelmed?
Speaker 5 (15:10):
Good question? What does the book say.
Speaker 6 (15:13):
Setting realistic goals is step one? Use these smart criteria specific, measurable, achievable,
relevant time bound.
Speaker 5 (15:21):
Can you give an example?
Speaker 6 (15:22):
Sure, like I will lose ten pounds in eight weeks
by following a Keto meal plan that costs no more
than fifty dollars per week. It combines the health goal
with the budget goal.
Speaker 5 (15:31):
Okay, specific and trackable, Right and celebrate.
Speaker 6 (15:34):
The small wins along the way. Track and progress doesn't
need fancy tech either a simple notebook for a food diary,
a tape measure for physical changes, progress photos they're free
and effective.
Speaker 5 (15:44):
And tracking the spending.
Speaker 6 (15:45):
A basic spreadsheet or a free budgeting app. Just track
your grocery spending. Notice where you're saving. See the impact
of finding sales?
Speaker 5 (15:52):
What about support? Doing it alone can be tough.
Speaker 6 (15:55):
Community is huge. The book suggests finding support online Facebook,
group groups, forums, keto websites. You get tips, recipes, encouragement.
Speaker 5 (16:05):
Local meetups maybe yeah if they exist in your area.
Speaker 6 (16:08):
Cooking classes, potlucks, even just partnering with a friend or
family member who's interested makes it more fun, share the
cooking maybe.
Speaker 5 (16:15):
And tapping into community resources like food co ops or
farmers' markets for affordable food exactly.
Speaker 6 (16:21):
It all links together.
Speaker 5 (16:22):
Does the book recommend any specific kitchen gadgets that help
on a budget.
Speaker 6 (16:26):
It does, but focuses on budget friendly ones. A spiralizer
is great for making those zucchini noodles cheaper than buying
pre made soodles. A food scale, again, can be helpful
for accuracy and portion control, and they're not expensive. A
slow cooker or instant pot is fantastic for badge cooking
and using those cheaper cuts of.
Speaker 5 (16:45):
Meat, a workhourse in my kitchen.
Speaker 6 (16:46):
Mine too, and just a good quality nonstick skillet. The
Versatile helps you cook with less added fat if needed.
Basic but essential and apps.
Speaker 5 (16:55):
We mentioned tracking apps, but any for shopping specifically.
Speaker 6 (16:58):
Yeah, it highlights a few. My Fitness Pal can tract macros,
but some versions might let you compare prices or scan
bar codes. Carbanager is another popular Keto tracker with recipes
and lists. Okay Flip is great for checking weekly ads
and coupons from different stores all in one place. Hope
you find those sales and shop savvy unless you scan
barcodes in store to compare prices nearby.
Speaker 5 (17:20):
Handy and finally, other resources cookbooks or blogs it recommends.
Speaker 6 (17:25):
It gives a few examples the Keto Diet Cookbook by
Leanne Vogel, budget Keto by Kindra Holly, titles that speak
for themselves right, and blogs like I Breathe Them Hungry
by Melissa Sevigny or Ketoconnect by Matt and Mega. These
sites often have tons of free recipes, budgeting tips, and
active communities you don't have to reinvent the wheel or
spend a fortune doing it.
Speaker 5 (17:46):
Wow, Okay, this deep dive really hammers at home. Keto
on a Dime isn't just recipes, it's well, it's a
whole strategy guide for a sustainable, healthy, and financially smart lifestyle.
Speaker 6 (17:56):
It really is. It makes a strong case that eating well,
even following specific plan like Keto, doesn't have to drain
your bank account.
Speaker 5 (18:03):
What an illuminating journey today, really digging into Keto on
a Dime. I feel like you our listeners now have
this fantastic toolkit of insights and practical strategies making Keto
work for your budget, your life.
Speaker 6 (18:17):
Absolutely, it proves eating well isn't necessarily about spending more money.
Speaker 5 (18:21):
It really proves that point.
Speaker 6 (18:22):
Yeah, this dive really highlighted how knowledge and planning and
just being a bit resourceful those are the key ingredients,
not just for dieting, but for feeling empowered generally. It
makes healthy living feel much more accessible.
Speaker 5 (18:35):
So what does this all mean for you listening? It
means you can take control one delicious, affordable meal at
a time. And if you are looking for more resources
that empower personal growth, financial independence, ideas that echo the
principles we found in Keto on a dime. You can
actually find more information over at kokushing zon dot net.
Speaker 6 (18:52):
That's right. The founder there, doctor Shuchin, who has this
driving belief that knowledge really can change your desk, that
education has the power to change the world. It's a
platform built to break down barriers to education, offering things
like ebooks, audio books, online courses. It reflects that same
mission really empowering people to make positive changes.
Speaker 5 (19:13):
That's a truly inspiring mission. It fits perfectly with what
we've discussed today. Okay, so our final provocative thought for
you to show on ponder this. How might intentionally aligning
your personal health goals with your financial goals unlock some
unexpected freedom, maybe even more creativity in all areas of
your life. Something to think about. Thank you for joining
us on this deep dive. Until next time, keep digging
(19:35):
for knowledge and keep living your best, well informed life.
Speaker 1 (19:39):
In a world of shadows and hot school.
Speaker 4 (19:46):
With painst deep and Soulsita, there's a manity, soft, whispered promise,
wet cold, and every corner where darkness leads any hart
(20:07):
will love Nan.
Speaker 8 (20:10):
There's a yearning, the sty for.
Speaker 1 (20:15):
We all can truly be free.
Speaker 4 (20:19):
So let's men furbrow again, levevan first together the week.
Speaker 6 (20:27):
To hear.
Speaker 9 (20:30):
With hands in trimbrazibo.
Speaker 10 (20:33):
Spad, come fast, spady said love the end, cold laughter,
stay lads from the sign of prayers, reach the skies.
Speaker 9 (20:50):
Then there's a souphany, harmonious calm.
Speaker 2 (21:00):
Beating hearts, breaking down.
Speaker 9 (21:03):
Walls with every sunrise, with every darn chance to man, chances.
Speaker 7 (21:11):
Fun work, cap it, rock with shotsom and hans grow
wewhere paints deep souls, treaty. There's a many songs, pub
whispered promise away, the cup and the recorder were darkness
(21:31):
ratings in every heart with love mate, there's.
Speaker 11 (21:35):
A yearney, a silent fall, waver rock truly be free.
So let's left the rock that lad.
Speaker 12 (21:54):
Scar the weak, heel the world pants and one rise
above bred.
Speaker 1 (22:01):
Compassion, streach, decent love.
Speaker 2 (22:10):
In me a cool and left in the tea.
Speaker 9 (22:13):
Strained eyes, in the silent prayers and reached the skies.
Speaker 2 (22:17):
There's a symphony.
Speaker 11 (22:19):
A farm.
Speaker 7 (22:19):
Money is called dining horns, breaking down bas with.
Speaker 13 (22:24):
Every sun rise, with every dawn, a chance to men,
chance to spat the world of kindness, the world.
Speaker 11 (22:33):
Of grace, from where every soul finds it's my foot
place stood, freeze, star.
Speaker 14 (22:41):
Through and reach farm. We'll stand to can.
Speaker 9 (22:48):
My mo.
Speaker 11 (22:51):
With comgin our heartstill in the world.
Speaker 1 (22:57):
For the bod of future on what may.
Speaker 14 (23:04):
So let's learncase the one firm.
Speaker 12 (23:11):
Can the weak can heal the world?
Speaker 11 (23:15):
Head fine as a boat, spread concussion, spancier.
Speaker 14 (23:26):
Child, Let's time.
Speaker 12 (23:31):
So many unions never farm, but every kind said.
Speaker 2 (23:40):
Of laughter in the acal, laughter.
Speaker 15 (23:48):
In the tea stays in the sun, press reads the sky.
Speaker 2 (23:54):
There's a symphony, a harmonious scar.
Speaker 16 (24:02):
Nining, hearts breaking down, walks with every sun rose.
Speaker 11 (24:11):
With everything shoe.
Speaker 2 (24:15):
Chance to men, chance to spall world of kindness.
Speaker 3 (24:21):
We're so fine, Chance again.
Speaker 11 (24:30):
About courageing hats, the pay, the way for a brit
A few sets. Nylon rides above, spread passion, spread piece.
Speaker 1 (28:04):
In a world of shadows, home and hearts grow.
Speaker 4 (28:11):
With pain its deep, the souls a dreary, and there's
a man dy solve.
Speaker 1 (28:21):
Hope, a whispered promise. Weave cold and every corner where.
Speaker 8 (28:29):
Darkness lands, any hardware love lands, there's a yearning, the
silenty for we all can truly be free. So let's
men fur broak again levevanver.
Speaker 2 (28:51):
Together the week here with hands in trying, morise above.
Speaker 10 (28:59):
Bad fast Spendy said love.
Speaker 3 (29:05):
The end God laugh.
Speaker 8 (29:09):
Stays that in the sign of prayers, reach disguise.
Speaker 2 (29:15):
This sun.
Speaker 9 (29:18):
There's a soupny, harmonious, calm, painting hearts, breaking down walls
with every sunrise, with every darn chance to man chances, fun.
Speaker 11 (29:37):
Work, cap diddle, walk with chatsoom.
Speaker 2 (29:41):
And hats grow.
Speaker 7 (29:42):
We were paints, deep souls, treaty. There's a many songs.
Herb whispered promise away to come in the recorder where
darkness rains in every heart will love remains. There's a yearney,
a silent be full waverack, truly be free.
Speaker 2 (30:12):
So it's ma un.
Speaker 11 (30:14):
Brock bla.
Speaker 12 (30:19):
Can the weak heel the world panted one rise above bad.
Speaker 1 (30:26):
Compassion, church piece, love.
Speaker 9 (30:35):
In me, a cool left bhim, the tea stained eyes,
and the silent press and reaps disguise.
Speaker 2 (30:42):
There's a symphony a farm.
Speaker 7 (30:45):
He's called dining horns, breaking down bas.
Speaker 13 (30:49):
With every sun rise, with every day a chance to
man chester spat the world of kindness, the word.
Speaker 2 (30:58):
Of grace for where resold by.
Speaker 10 (31:01):
My flas stood, restart through and reach farm We'll stand.
Speaker 11 (31:10):
To cana my with Avergina, heart still in the worst.
Speaker 2 (31:22):
For the blood of future come with day.
Speaker 11 (31:29):
So let's take the podcast.
Speaker 12 (31:34):
One scarn the week, can heal the world? Hands fine
as a boot, Spread compassion, spenty.
Speaker 14 (31:51):
Child.
Speaker 7 (31:52):
So let's time, time, so many units.
Speaker 11 (31:58):
I'm never farm with everyd of kind.
Speaker 2 (32:05):
Of laughter in the air, collaughter.
Speaker 15 (32:13):
In the tea, stain dies in the sand, bresroies the sky.
Speaker 2 (32:19):
There's a symphony, a harmonious scarp.
Speaker 16 (32:27):
Nining hearts, breaking down walls with every sunrise, with them
a shine, chance.
Speaker 2 (32:41):
To men, chance fall, world of kindness.
Speaker 3 (32:46):
We're so fine, sab.
Speaker 11 (32:57):
Courageing of hearts. The fat ain't the way for a bride.
Speaker 2 (33:02):
A few cents.
Speaker 14 (33:04):
Col ska.
Speaker 11 (33:11):
My jet chatty Love rides above.
Speaker 2 (33:20):
Spread compassion, spread piece of lo
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