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Eating Keto On A Budget (7 Day Budget Friendly Meal Plan)

Eating Keto On A Budget (7 Day Budget Friendly Meal Plan)

  • October 04, 2021
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For original article click here

Like always these 7 day keto meal plans are 100% free and full of great recipes. Whether you’re a college student or a millionaire everyone should have the opportunity to eat keto without their budget being a stressor. This plan has delicious meals and perfect macros so you can enjoy a budget friendly keto meal plan without feeling deprived.

keto on a budget pin and featured image

keto on a budget pin and featured image

Table of Contents show

Creating a Keto Budget Friendly Meal Plan

Weekly Meal Plan

Creating a Keto Budget Friendly Meal Plan

A good meal plan includes nutrient dense foods that also fit your specific energy needs and keep in mind your personal budget. Our blog will never recommend 1200 calorie meal plans, because they simply do not work long term. We focus on nutrient dense animal products and keeping carbs low to give you regulated blood sugar, as well as the tools to make your own keto meal plan down the line.

coffee for breakfast meal plan download

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Benefits to Meal Planning

There are tons of benefits to looking at your meals ahead of time. One of the best things you can do when trying to stick to a budget is planning your meals ahead. Some of the biggest meal planning benefits include:

  • Macro and Calorie Goals are Perfect– No more end of the day stress trying to find your “perfect” macronutrient food to fit the plan. We’ve already broken down the carbs, fat, and protein so you know the meals will be balanced going into the week.
  • “Fail to Plan, Plan to Fail”– With a meal plan there is no need to go off the program. You can just look at the plan and see what you need to eat that day. There is mental satisfaction knowing you don’t need to worry about having not prepared for the day.
  • Budget Master– Planning your meals not only helps you, but also your wallet. There is no need to stop for fast food or order takeout. Plus the grocery guide allows you to know what you need to purchase the next time you are at the store. No more wandering and purchasing foods you don’t need, you have a plan to stick to!

These are just a few of the many benefits to having a meal plan. We recommend everyone have some kind of plan for what they want to eat during the week. It alleviates stress and ensures you stay on track!

Details for Our Keto Budget Meal Plan

This is a Monday through Sunday meal plan, however it is 7 days meaning you don’t have to wait until Monday to start the diet. Jump on and start this plan’s “Monday” on your Wednesday, It’s all about prioritizing your mental and physical health first!

Our focus for this week was creating meals while sticking to a budget. We think people should never feel like they can’t do a low carb diet just because of their income. That is why this plan prioritizes nutrients, as well as cost efficiency to create a well rounded diet that doesn’t break the bank.

Tips to Making Keto Budget Friendly

We know that this plan will be super helpful for a lot of people, but we also know people don’t want to eat the same foods over and over again. That’s why we came up with a few tips so you know how to shop effectively for your budget.

  • Pick the Right Meats– While chicken breast seems like the best diet food, it’s actually quite expensive and very low fat. Instead purchase the less popular, but more delicious meats such as wings, chicken thighs, 80/20 ground beef, ect. These meats are cheaper and can often be purchased at a higher quality like organic for a reasonable price, because they aren’t as popular as other meats.
  • Keep it Super Simple– The less items in a meal, the less items you have to buy. Instead try bulk shopping for your meats and a few low carb veggies to enjoy all week. This will also prevent waste from items you can only use once or twice before they go bad.
  • Go in With a List- Have a plan going into the store and stick to it. If you only have a mental list you will end up convincing yourself to purchase other things you see along the way while shopping. Or worse you forget items and have to go back into the store and pass the temptations again.
  • Look for Deals– Going in with a list is always priority, but sometimes there are super good deals you weren’t expecting that make even more sense for your budget. Maybe the chicken thighs are on sale cheaper than ground beef, scoop them up! Meats freeze well so you can even freeze that on sale item for the next week.
  • Cook at Home– Cooking at home will save you tons of money overtime because you won’t be tempted to pick up fast food or takeout on the way home.

These are just a few of our budget shopping tips, but for even more info like how to eat keto for $5 a day check out our in depth keto budget post.

Weekly Meal Plan

Let’s start meal planning! Download our shopping list and run to the grocery store because it’s time to get prepared. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto diet meal plan WITH macros included. It doesn’t get much better than that!

Monday

A white plate with lots of bacon and three sunny side up eggs

A white plate with lots of bacon and three sunny side up eggs

Breakfast – Bacon and Eggs 

Lunch – Bunless Cheeseburger with an avocado

Dinner – KC Chili with Bacon Keto Chili With Bacon – KetoConnect                                       **Make 5 servings as you will eat this throughout the week

monday meal plan on a budget

monday meal plan on a budget

Totals for the day: Calories 1739, Protein 114g, Fat 133g, Net Carbs 10g

Tuesday

chili with bacon served to eat

chili with bacon served to eat

Breakfast – KC Low Carb Breakfast Casserole  Low Carb Breakfast Casserole – KetoConnect    **Make 6 servings (You will eat this 3 times — 2 servings each time)

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – KC Apple Cider Vinegar Pork Chops Apple Pork Chops | Bacon and Apple Cider Vinegar Sauce! – KetoConnect  **Make 2 servings as you will eat this later in the week

budget meal plan tuesday

budget meal plan tuesday

Totals for the day: Calories 1725, Protein 146g, Fat 112g, Net Carbs 19g

Wednesday

A cast iron with chicken next to lemons and garlic

A cast iron with chicken next to lemons and garlic

Breakfast – Scrambled Eggs with Cheese

Lunch – Bunless Cheeseburger with an avocado

Dinner – KC Lemon Sauce Chicken Thighs with Riced Cauliflower One Pan Chicken Thighs | Lemon Sauce! – KetoConnect

budget meal plan wednesday

budget meal plan wednesday

Totals for the day: Calories 1749, Protein 104g, Fat 138g, Net Carbs 12g

Thursday

Freshly baked broccoli breakfast casserole ready to serve

Freshly baked broccoli breakfast casserole ready to serve

Breakfast – KC Low Carb Breakfast Casserole  Low Carb Breakfast Casserole – KetoConnect  

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – Bratwurst with Cheesy Broccoli

budget meal plan thursday

budget meal plan thursday

Totals for the day: Calories 1736, Protein 114g, Fat 128g, Net Carbs 23g

Friday

A cheeseburger with mashed avocado over romaine.

A cheeseburger with mashed avocado over romaine.

Breakfast – Bacon and Eggs

Lunch – Bunless Cheeseburger with an avocado

Dinner – KC Apple Cider Vinegar Pork Chops Apple Pork Chops | Bacon and Apple Cider Vinegar Sauce! – KetoConnect

budget meal plan friday

budget meal plan friday

Totals for the day: Calories 1729, Protein 125g, Fat 124g, Net Carbs 13g

Saturday

A deep cast iron with crispy chicken thighs and a linen towel

A deep cast iron with crispy chicken thighs and a linen towel

Breakfast – KC Low Carb Breakfast Casserole  Low Carb Breakfast Casserole – KetoConnect

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – KC Lemon Sauce Chicken Thighs with Riced Cauliflower One Pan Chicken Thighs | Lemon Sauce! – KetoConnect

budget meal plan saturday

budget meal plan saturday

Totals for the day: Calories 1722, Protein 127g, Fat 124g, Net Carbs 17g

Sunday

cheesy scrambled eggs

cheesy scrambled eggs

Breakfast – Scrambled Eggs with Cheese

Lunch – KC Chili with Bacon Keto Chili With Bacon – KetoConnect

Dinner – Bratwurst with Cheesy Broccoli

budget friendly sunday meal plan

budget friendly sunday meal plan

Totals for the day: Calories 1699, Protein 109g, Fat 127g, Net Carbs 21g

Calories 1699, Protein 109g, Fat 127g, Net Carbs 21g

*** This is a general guide, adjust portions and calories based on your unique needs.

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