Print

Affordable One-Week Keto Meal Plan Under $50

affordable keto meal plan - featured image
Print Recipe

A budget-friendly keto meal plan featuring 50 easy recipes using simple, wholesome ingredients that keep you in ketosis without breaking the bank.

Ingredients

  • Chicken thighs or breasts
  • Ground beef (80/20 blend)
  • Eggs (large)
  • Bacon
  • Canned tuna or salmon
  • Broccoli (fresh or frozen)
  • Zucchini
  • Cauliflower
  • Spinach or kale (fresh or frozen)
  • Bell peppers
  • Butter (unsalted)
  • Heavy cream
  • Shredded cheese (cheddar or mozzarella)
  • Olive oil
  • Avocados
  • Garlic (fresh cloves or powder)
  • Onion (yellow or white)
  • Salt and pepper
  • Dried herbs (oregano, basil, thyme)
  • Mustard (Dijon or yellow)
  • Apple cider vinegar

Instructions

  1. Plan your pantry and grocery list by inventorying what you have and writing out meals for the week (15 minutes).
  2. Brown 2 pounds (900g) of ground beef in a large skillet over medium-high heat for 8-10 minutes; season with salt, pepper, and garlic powder. Transfer to a bowl and clean the pan (30-40 minutes).
  3. Preheat oven to 400°F (200°C). Chop 2 heads of broccoli and 1 zucchini into bite-sized pieces. Toss with 2 tablespoons olive oil, salt, and dried oregano. Roast on a baking sheet for 20-25 minutes until tender and slightly crispy.
  4. Pulse 1 medium head of cauliflower in a food processor until granular like rice. Sauté in 1 tablespoon butter over medium heat for 5-7 minutes until softened. Season with salt and pepper (15 minutes).
  5. Poach 2 chicken breasts in simmering water for 15 minutes or until cooked through. Cool slightly and shred. Mix with ½ cup mayonnaise, ¼ cup chopped celery, ¼ cup halved grapes, salt, and pepper. Chill before serving (20 minutes).
  6. Lay 8 strips of bacon on a baking sheet and bake at 400°F (200°C) for 10 minutes until crispy. Drain on paper towels and crumble for salads or snacks (10 minutes).
  7. Assemble meals by portioning cooked proteins and veggies into containers for grab-and-go meals. Store creamy chicken salad separately.

Notes

Buy proteins in bulk and freeze portions to save money. Use frozen veggies when fresh are expensive. Avoid overcrowding the pan when browning meat to ensure proper caramelization. Roast veggies on a rimmed baking sheet for best texture. Keep knives sharp for easier prep. Store cooked meals in airtight containers in the fridge for 3-4 days or freeze for up to 3 months. Reheat gently to avoid drying out proteins.

Nutrition

Keywords: keto, budget keto, affordable keto meal plan, low carb, keto recipes, easy keto meals, keto meal prep

Find it online: https://islatable.com/affordable-one-week-keto-meal-plan-under-50-easy-budget-recipes/