Keto diet: Rob Hobson suggests tips for meal preparation

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The keto diet aims to force your body into using a different type of fuel. Instead of relying on glucose, the keto relies on ketone bodies, a type of fuel that the liver produces from stored fat. While it is relatively simple to follow the plan, it can come at a cost.

Speaking to, nutritionist Rob Hobson, on behalf of SlimFast Keto, explained slimmers can follow the diet without breaking the bank.

He explained: “For many of us this past year has had us gripping at the purse strings and when the household budget is in jeopardy, the only manoeuvrable part of this is the amount we set aside for food.

“In light of this, the keto diet may seem out of reach as it is commonly associated with eating large quantities of meat, oily fish, nuts and foods such as avocados.

“The premise of the keto diet means you do need to include some of these foods in order to maintain the levels of fat and protein required to keep you in ketosis.

“However, there are ways of doing this that can help to limit the damage on your food bill and there are other much cheaper foods that can also be induced in this diet.”

Nuts and seeds

Nuts and seeds are great snacks when following the keto diet as they typically contain high levels of fat.

Rob added: “These foods make great Ito snacks or additions to dishes such as curries, salads, yoghurt pots or porridge. Nuts and seeds are expensive but there are cheaper ways of purchasing them.

“Rather than buying specific varieties of nuts and seeds, look for mixed packs as these are always cheaper.

“You can also keep an eye on stores such as Holland and Barrett or online as there are always deals on offer as long as you’re not fussy about which variety of nut is on offer.”

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Meat and poultry

Another staple when following the keto diet, meat and poultry are considered ketogenic.

This is because they contain no carbs and are rich in vitamins and several important minerals.

The nutritionist explained: “I think the first thing to say here is that we often overeat meat. Even as part of a keto diet, you shouldn’t be overdosing on the meat part of your dish. 

“Excess protein on the keto diet can also push you out of ketosis as the body converts it to glucose. Stick to just a handful and fill your plate with other foods such as greens cooked in butter, olive or olive oil and find a nice sauce to accompany the meat part of your meal.”

How can you buy meat cheaper?

Rob went on: “Choosing poultry on the bone is always cheaper than breast meat and, in my opinion, tastes much nicer. Supermarkets such as Marks and Spencer often have roasted chicken thighs on offer for as little as £7 for three packs which can be eaten as a snack or alongside other foods for lunch and dinner.

“Fresh thigh meat and drumsticks are also cheaper and still contain a good source of protein and fat required for the keto diet.”

Oily fish

Perhaps considered to be one of the more expensive foods when following the diet, oily fish such as salmon can cost a lot of money.

Oily fish is perfect for those following the keto diet as it contains virtually no carbohydrates and is high in vitamins.

Rob explained: “There are many benefits to eating oily fish, but it can be expensive, especially if you’re cooking for the whole family.

“Frozen fillets are sometimes a little cheaper and just as nutritious. Don’t shun canned oily fish as it is cheap, nutritious and keto friendly. Canned salmon and mackerel can be used to make great tasting Thai fishcakes which you can cook in batches to eat on other days as a meal or snack.”

The SlimFast keto range works by supporting the body in shifting its energy source from carbohydrates to fats. Nutritionally balanced for a keto lifestyle, The SlimFast Keto range is an easy, doable way to become Keto Confident.  Visit

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