A Keto diet is a diet that is typically high in fats and low in carbohydrates. This means that it typically excludes grains and sugars. The idea is that your body would be in ketosis and use fat for energy instead of carbohydrates. Dairy, meats, and vegetables are all low in carbohydrates, therefore they are the basis for most keto foods. This meal plan is perfect for those who want to eat keto on a budget.
This meal plan is designed to feed two adults. All prices are from Walmart. I don’t like salad, so there aren’t any salads for this meal plan. Remember I live in a state where groceries are the second highest costs in all of the United States. If you live somewhere else, you may be able to buy some of these items for less.
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What To Buy
- Tomato- $1.23
- Eggs-$1.98 (12 count)
- Tuna-$2.96 (4 pack)
- Mayo- $2.74 (18 oz)
- Celery- $3.54 (hearts)
- Cheese- $7.48 (32 oz shredded)
- Yogurt- $4.12 (greek)
- Blueberries- $9.72 (frozen 48 oz)
- Cauliflower- $3.72 (x3)
- Butter- $4.18 (16 oz)
- Heavy cream- $2.78 (16 oz)
- Chicken- $18.80 (6.25 lbs)
- Ranch- $2.96 (16 oz)
- Broccoli- $1.23 (frozen)
- Avocado- $5.14 (4-6 bag)
- Lettuce- $4.34 (hearts)
- Soy sauce- $3.68 (15 oz)
- Ketchup- $2.08 (32 oz)
- Carrots- $1.23 (16 oz)
- Bell peppers- $6.92 (2 pack x2)
- Ground meat- $4.65 (turkey 16 oz)
- Spinach- $1.24 (frozen)
Total:$96.72
Breakfast
- Yogurt & blueberries– serve yogurt with frozen blueberries
- Avocado– enjoy an avocado
- Eggs & spinach & cheese– make eggs your favorite way then top with cheese and spinach
Lunch
- Cauliflower Mac & cheese– make a cheese sauce with heavy cream and cheese then serve over cauliflower rice
- Chicken & ranch roll ups– roll chicken and ranch up into a lettuce leaf
- Tuna salad sticks– Make tuna salad and serve on top of sticks of celery
- Cheese shell tacos– Cook shredded cheese on the stovetop into a circle then use it as a wrap to contain taco ingredients
Dinner
- Chicken & broccoli– bake chicken at 400 on a sheet pan with broccoli for 25-40 minutes (depending on how small you chop the chicken) Top with cheese if desired
- Quiche broccoli & chicken– throw broccoli, and diced chicken into a pan with eggs and heavy cream bake for 30-40 minutes until thoroughly cooked
- Asian lettuce wraps– Wrap Asian style meat in lettuce
- Stuffed bell peppers– stuff bell peppers with beef, tomato, and cheese
Snacks
- Berries
- Celery
- Carrots
Sample Meal Plan
- Sunday
- Breakfast– Yogurt & blueberries
- Lunch– cauliflower mac & cheese
- Dinner– chicken & broccoli
- Monday
- Breakfast– avocado
- Lunch– chicken & ranch roll ups
- Dinner– cauliflower mac & cheese
- Tuesday
- Breakfast– yogurt & blueberries
- Lunch– tuna salad sticks
- Dinner– quiche broccoli & chicken
- Wednesday
- Breakfast– eggs & Spinach & cheese
- Lunch– cauliflower mac & cheese
- Dinner– Asian lettuce wraps
- Thursday
- Breakfast– avocado
- Lunch– cheese shell tacos
- Dinner– chicken & broccoli
- Friday
- Breakfast– yogurt & blueberry
- Lunch– tuna salad sticks
- Dinner– stuffed bell peppers
- Saturday
- Breakfast– leftovers
- Lunch– leftovers
- Dinner– leftovers
Other Keto Meals
These ideas may require other ingredients but are other affordable ideas for keto meals
- Big mac salad– top a bed of lettuce with big mac sauce, pickles and ground meat
- Pinwheels– wrap cream cheese and greens in lunch meat
- Chaffles– cook cheese and eggs in a waffle iron top with meats and veggies
- Egg roll in a bowl– put all the fillings for egg rolls into a bowl to enjoy
- Chicken salad– make your favorite low carb combination and enjoy on an avocado or in a lettuce leaf
- Egg salad-make your favorite low carb combination and enjoy on an avocado or in a lettuce leaf
- Smoothies– combine any combination of fruits and vegetables into a blender with yogurt, coconut water, or milk
- Chicken soup– boil everything but the potatoes to make a low carb soup
- Buddha bowl– combine any spare vegetables you have on top of a bed of cauliflower rice
- Casseroles– many casseroles are low carb, or can be made low carb by omitting grains
Related: $10 Meal Plan
Tips
- If you like salad’s you can make this meal plan cheaper by enjoying a salad for lunch
- If you don’t like any food item, you can omit it or replace it with something similar
- Try to get the yogurt with the least sugar content, Costco has a great yogurt if you have a membership
