Think keto means expensive steaks and fancy supplements? Think again! This budget-friendly keto meal plan proves you can enjoy delicious, satisfying low-carb meals without spending a fortune. We're focusing on smart shopping, affordable staples, and minimizing food waste.
Following keto on a budget is all about strategy. By choosing cost-effective proteins like eggs and chicken thighs, utilizing frozen vegetables, and planning meals to use ingredients efficiently, you can make keto a sustainable lifestyle, financially and nutritionally.
Budget Keto Principles
This plan is built around these core ideas:
Affordable Proteins: Focus on eggs, chicken thighs, ground meats, and canned fish as your primary protein sources.
Cost-Effective Fats: Utilize butter, mayonnaise, and cream cheese (buying larger blocks is often cheaper) for healthy fats.
Smart Veggie Choices: Incorporate budget-friendly and versatile vegetables like cabbage, frozen spinach, broccoli, cauliflower, and seasonal produce when available.
Batch Cooking & Leftovers: Save time and money by cooking larger portions and utilizing leftovers for subsequent meals (like lunch the next day).
Minimizing Waste: Plan meals strategically to use ingredients across multiple dishes, reducing spoilage.
(Note: Macros are approximate. This plan averages ~1450-1500 kcal and ~15-22g net carbs daily. Adjust portions as needed.)
Your 7-Day Budget Keto Meal Plan
Day 1
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Egg & Cheese Muffins (Make ahead: Bake eggs, cheese, spinach in muffin tins. 2 muffins: ~380 kcal, 3g net carbs) |
| Lunch | Tuna Salad Lettuce Wraps (Canned tuna, mayo, celery in lettuce cups. ~410 kcal, 3g net carbs) |
| Dinner | Ground Beef & Cabbage Skillet (Browned ground beef sautéed with shredded cabbage and simple seasonings. ~520 kcal, 8g net carbs) |
| Snack (Opt.) | 2 Hard-Boiled Eggs (~170 kcal, 1g net carbs) |
| Daily Totals | Approx: 1480 kcal, 15g net carbs |
Day 2
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Chia Pudding (Chia seeds soaked overnight in unsweetened coconut/almond milk with cinnamon. ~350 kcal, 8g net carbs) |
| Lunch | Egg Salad Bell Pepper Boats (Hard-boiled eggs mashed with mayo, mustard, served in half a bell pepper. ~390 kcal, 6g net carbs) |
| Dinner | Baked Chicken Thighs & Roasted Veggies (Bone-in chicken thighs baked with budget veggies like carrots/onions/broccoli. ~580 kcal, 7g net carbs) |
| Snack (Opt.) | String Cheese Stick (~80 kcal, <1g net carbs) |
| Daily Totals | Approx: 1400 kcal, 22g net carbs |
Day 3
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Scrambled Eggs with Frozen Spinach (Eggs scrambled with butter and thawed frozen spinach. ~360 kcal, 4g net carbs) |
| Lunch | Leftover Chicken Thigh Salad (Chopped leftover chicken mixed with mayo, celery, served over lettuce. ~420 kcal, 5g net carbs) |
| Dinner | Ground Pork & Frozen Veggie Stir-Fry (Ground pork stir-fried with frozen mixed veggies and soy sauce/coconut aminos. ~540 kcal, 10g net carbs) |
| Snack (Opt.) | Deviled Eggs (Using hard-boiled eggs. ~180 kcal, 1g net carbs) |
| Daily Totals | Approx: 1500 kcal, 20g net carbs |
Day 4
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Leftover Egg & Cheese Muffins (2 muffins: ~380 kcal, 3g net carbs) |
| Lunch | Budget Cobb Salad (Lettuce, hard-boiled egg, bacon bits, cheese, oil/vinegar dressing. ~430 kcal, 6g net carbs) |
| Dinner | Baked Pork Chops & Cabbage (Inexpensive pork chops baked alongside seasoned cabbage wedges. ~520 kcal, 6g net carbs) |
| Snack (Opt.) | Pickle Spears & Cheese Slice (~100 kcal, 2g net carbs) |
| Daily Totals | Approx: 1430 kcal, 17g net carbs |
Day 5
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Full-Fat Plain Yogurt with Seeds (Small serving of yogurt with chia/flax seeds. ~300 kcal, 7g net carbs) |
| Lunch | Loaded Tuna Salad (Canned tuna mixed with mayo, chopped hard-boiled egg, pickles. ~420 kcal, 4g net carbs) |
| Dinner | "Bun-less" Burger Bowl (Seasoned ground beef patty/crumble over lettuce with cheese, pickles, mustard. ~550 kcal, 6g net carbs) |
| Snack (Opt.) | Small Handful of Peanuts (~180 kcal, 3g net carbs) |
| Daily Totals | Approx: 1450 kcal, 20g net carbs |
Day 6
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Cream Cheese Pancakes (Simple, budget recipe using cream cheese & eggs. ~380 kcal, 4g net carbs) |
| Lunch | Canned Chicken Salad Lettuce Wraps (Canned chicken mixed with mayo, celery. ~410 kcal, 4g net carbs) |
| Dinner | Leftover Clean-Out Frittata (Eggs baked with leftover cooked veggies, meats, and cheese from the week. ~520 kcal, 5g net carbs) |
| Snack (Opt.) | Cucumber Slices with Cream Cheese (~100 kcal, 3g net carbs) |
| Daily Totals | Approx: 1410 kcal, 16g net carbs |
Day 7
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Scrambled Eggs & Leftover Veggies (Scramble eggs with any leftover cooked veggies from the week. ~350 kcal, 5g net carbs) |
| Lunch | Egg Drop Soup (Hot broth with whisked eggs stirred in. Add leftover chicken if available. ~300 kcal, 4g net carbs) |
| Dinner | Slow Cooker Chicken Legs & Carrots/Onions (Inexpensive chicken legs slow-cooked with budget root veggies. ~590 kcal, 8g net carbs) |
| Snack (Opt.) | Pork Rinds (~160 kcal, 0g net carbs) |
| Daily Totals | Approx: 1400 kcal, 17g net carbs |
Budget Keto Shopping List (For This Plan)
Proteins:
- Eggs (2 dozen - they're used a lot!)
- Canned Tuna (~2 cans)
- Ground Beef (~1.5 lbs)
- Chicken Thighs (bone-in, ~2 lbs)
- Ground Pork (~1 lb)
- Pork Chops (~4 servings)
- Canned Chicken (~1 can)
- Chicken Legs (~4-6 legs)
- Bacon (small pack for bits/flavoring)
- String Cheese / Block Cheese (cheddar or similar)
- (Optional: Pepperoni, Deli Meat)
Dairy & Fats:
- Butter
- Mayonnaise
- Cream Cheese (block is often cheaper)
- Full-Fat Plain Yogurt (small container)
- Sour Cream (optional for bowls)
- Heavy Cream (optional for coffee/recipes)
- Olive Oil / Avocado Oil (or preferred cooking oil)
Produce:
- Spinach (Frozen recommended)
- Cabbage (1 head - very versatile!)
- Celery
- Bell Peppers (1-2)
- Onions (1-2)
- Garlic
- Carrots (few for flavor)
- Lettuce (Romaine or iceberg)
- Pickles (jar)
- Cucumber (1)
- Avocado (1-2 for occasional use)
- Lemon/Lime (optional for flavor)
- (Seasonal Veggies for roasting - broccoli, cauliflower, green beans when cheap)
Pantry & Other:
- Chia Seeds
- Frozen Mixed Vegetables (stir-fry blend, no sauce)
- Bouillon Cubes/Powder
- Mustard
- Vinegar
- Soy Sauce / Coconut Aminos
- Basic Spices: Salt, Pepper, Garlic Powder, Onion Powder, Paprika
- Pork Rinds
- (Optional: Nuts, Berries (frozen are cheaper), Almond Flour, Sweetener)
Money-Saving Tips Recap
- Buy meat on sale/in bulk & freeze.
- Choose cheaper cuts: Chicken thighs/legs, ground meats, pork shoulder.
- Eggs are your friend.
- Utilize frozen vegetables.
- Cook from scratch: Avoid pre-made "keto" products.
- Plan meals & use leftovers.
- Shop discount stores.
Doing keto on a budget is absolutely achievable with a little planning and focus on affordable whole foods!
What's your favorite budget keto meal? Share it below!