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For those following a carnivore or ketogenic diet, finding affordable, high-quality meat can be a challenge, especially in expensive cities like New York. This comprehensive guide will explore insider tips from NYC butchers and meat experts on how to enjoy a meat-based diet without breaking the bank.
Expert Insights from NYC Butchers
Esposito Meat Market: A Century of Sausage Expertise
Our first stop is the historic Esposito Meat Market in Hell's Kitchen, a family-run butcher shop since 1932 renowned for its sausages. Robert, a representative from Esposito, shared valuable insights:
Favorite Cuts and Cooking Methods
- Skirt steak and bone-in ribeye are top choices for flavor
- Grilling or using a grill pan is recommended for optimal results
Budget-Friendly Options
- Top sirloin offers good value at $10.99/lb compared to pricier cuts
- Provides enough fat content and flavor
Sausage Varieties
Esposito offers an impressive range of sausages:
- Fresh and smoked chorizo
- Hot and sweet Italian sausages
- Sage breakfast sausage
- Thin plain sausage
- Sausage with provolone cheese and parsley
- Chicken sausages (broccoli rabe mozzarella, apple, hot, and sweet varieties)
Beef Fat Trimmings
A hidden gem for carnivore dieters:
- Available at $4.99/lb
- Can be used as a snack or cooking oil
- Excellent way to increase fat intake affordably
Panini Bros: Prime Cuts and Cooking Tips
Next, we visited Panini Bros, where Chris provided insights on prime cuts and budget-friendly options:
Prime Ribeye
- Popular among carnivore dieters for its high fat content
- Requires some expertise to cook properly
Cooking Recommendations
- Sear the steak to build a crust
- Finish in the oven at 350°F
- 5 minutes for medium-rare, adding 2 minutes for each level of doneness
Budget-Friendly Cuts
-
Hanger Steak
- Tender and juicy
- Comparable to skirt steak
- Excellent for steak and eggs
-
Flat Iron Steak
- Easy to cook
- Good marbling
- Ideal for college students or those on a budget
DeBragga: The Art of Dry Aging
Our final stop was DeBragga, where Rob shared insights on dry-aged meats and quality:
Dry Aging Process
- Offers 20-30 day, 40-50 day, and 60-80 day aged options
- Each butcher shop has its unique aging technique
- Controlled humidity and temperature are key factors
Quality Over Price
- Emphasizes the importance of quality when selecting meat
- Suggests treating high-quality meat as an occasional indulgence
Top-Selling Products
- Dry-aged steaks are the most popular items
- Bone broth (beef and chicken) is also in high demand
Budget-Friendly Carnivore Shopping at Trader Joe's
For those looking to maintain a carnivore diet on a budget, Trader Joe's offers several affordable options:
Chicken Options
- Whole chickens with high fat content ($3.99/lb)
- Fresh chicken wings ($3.99/lb)
Beef Options
- Ground beef (most economical choice)
- Burger patties
- Rib and round beef blend ($4.99/lb)
- Flank steak ($4.99/lb)
- Stew meat (usually under $10/lb)
Tips for Carnivore Diet Success
Electrolyte Balance
For those new to the carnivore diet experiencing symptoms like headaches, fatigue, or muscle cramps:
- Salt meals more generously
- Consider using a high-quality electrolyte supplement
- Element Raw Unflavored electrolyte packets are recommended
Cooking Perfect Steaks
Based on the experience with DeBragga's dry-aged New York strip:
- Use a very hot pan
- Grease the pan with beef fat (tallow)
- Sear for 5-5.5 minutes on each side for medium-rare
- Adjust cooking time based on personal preference and steak thickness
Community Support for Carnivore Dieters
For those new to the carnivore lifestyle or seeking support:
- Join the Steak and Butter Gang community
- Access guidance from experienced carnivore coaches
- Participate in weekly sessions with carnivore doctors and MDs
- Connect with like-minded individuals following various meat-based diets
Conclusion
Maintaining a carnivore diet in an expensive city like New York doesn't have to break the bank. By following the advice of local butchers, exploring budget-friendly options at grocery stores, and joining supportive communities, you can enjoy high-quality meats while keeping costs manageable. Remember to prioritize fat content, consider less expensive cuts, and don't shy away from organ meats and beef fat trimmings. With these strategies, you can thrive on a carnivore diet without sacrificing quality or flavor.
Additional Resources
- DeBragga.com for online ordering of high-quality meats
- Element electrolytes: drink.lmnt.com/sbg
- Steak and Butter Gang community: sbgmeetup.com
By implementing these tips and exploring the resources provided, you can successfully navigate the world of carnivore eating while keeping your budget intact. Remember that quality doesn't always mean the highest price, and with some creativity and insider knowledge, you can enjoy a satisfying and nutritious meat-based diet without overspending.
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