Budgeting Keto for Breakfast

One of the things I've been looking at lately is my food budget!  As you've probably noticed, the United States (and the world) is experiencing a lot of rising costs this year.  The consumer price index went up 7.5% in 2021, and is up 9.8% so far in 2022.  This means that many of us are dealing with the difficulties of getting less for our money, both at the grocery store and at the gas pump!

So I've started taking a closer look at what I'm spending on food.  A few years ago I could easily spend $300 or less per month on groceries.  Last month I had spent that much halfway through the month.  I've been replacing breakfast and lunch with protein shakes for convenience but I've started wondering whether this is costing me more than they're worth.  Since I've also reached my weight loss goal, I'm considering how I can add more calories back into my diet and having real meals might just do the trick.

I typically have my morning coffee with a pre-made boxed protein shake, like Atkins.  Assuming I either buy in bulk with a 12-pack or larger, wait for sales, or use the store-brand, I can get these shakes for $1.50 per meal.  I think these shakes are delicious used as creamer in my coffee, and they keep me going through the morning, although I might need a small snack like a few cashews or a slice of cheese before I get to lunch time.

If I were to compare this with a more traditional breakfast, I'd eat 1 or 2 eggs scrambled with 1/4 cup grated cheese and some meat (2 slices of bacon or a sausage patty).  I usually add some frozen vegetables like broccoli, cauliflower, or spinach.  And if I have them on hand, I'll add a half an avocado.  My costs, which may be different from in your location, are...

Eggs (2): $0.58 each

Bacon: $0.56 per 2 slices

Sausage patty: $0.50 each

Cheese: $0.24 per 1/4 cup

Vegetables: $0.25 per 1/4 cup

Avocado: $0.50 per half

So my breakfast comes to $2.13 (with the bacon option).  It's a little more expensive than my protein shake, but it also keeps me really full all morning, and I can usually delay lunch.  I have tried the cook-ahead meal planning idea and haven't had much luck with the texture of breakfast casseroles once they've been frozen, so I do make these fresh on the day-of.

If I want to compare the convenience of the protein shake with a more filling breakfast, I have sometimes gotten the Just Crack an Egg protein cups which have all the fixings in it, and you add an egg (I add 2).  My cost on these would be $2.86.  These don't keep me full as well as the homemade version with vegetables and avocado, and they're definitely more expensive.  But they're tasty and very easy.  Plus, if you have the Ibotta app, they've been offering a rebate coupon for the last month, which makes it easy to try.  I also get great offers on other keto (and non-keto) foods through Ibotta, so I definitely recommend giving it a try.

JCE cup: $2.28

Eggs (2): $0.58

Overall, the most filling and healthy option is the homemade breakfast for $2.13.

My second pick is the protein shake for $1.50.  It tastes good and does the trick.

And finally, when it comes to convenience, I definitely enjoy the egg cups for $2.86!

Do you think about your food budget for breakfast?  How have you adapted as costs have been rising recently?