Embarking on a keto journey can be rewarding for your health, but it can also feel daunting when it comes to budgeting and planning your meals. If you’re on a tight budget, it can be tricky to balance your keto goals with affordable, nutritious food options.
Don’t worry—you’ve come to the right place. In this guide, we’ll walk you through affordable keto meal prep ideas that won’t break the bank and keep you in ketosis.
We’ll also cover some highly-rated, budget-friendly products to help make your keto lifestyle easier.
Why Meal Prep is Key on a Keto Diet
When you meal prep, you save time, money, and a lot of the mental energy involved in sticking to your keto diet. Meal prepping allows you to avoid impulse buying and keep your portions in control. Plus, it means you’re less likely to run to the nearest fast food place when hunger hits, and that’s already half the battle won.
One of the most important elements to remember while meal prepping is that keto is all about high fats, moderate protein, and very low carbs. Keeping a balance between these macronutrients is crucial, and with some planning, you can do so affordably and efficiently.
Essential Budget-Friendly Keto Staples
To keep costs down, focus on keto staples that are versatile and can be used in many recipes. Stocking up on these items will help you make a variety of affordable meals that align with your keto needs:
- Eggs: They are inexpensive, nutritious, and highly versatile. Boiled eggs are great for snacking, while scrambled or omelets make an excellent breakfast or lunch option.
- Ground Beef: Opt for a fattier cut—it’s not only cheaper but also better suited for a keto diet. You can use ground beef in chili, stir-fries, and casseroles.
- Canned Tuna or Salmon: These are affordable sources of protein and healthy fats. Use them in salads or mix with avocado for an easy snack.
- Frozen Vegetables: Fresh vegetables can sometimes be pricey, but frozen options like cauliflower, broccoli, and spinach are just as nutritious and significantly cheaper.
- Avocados: Avocados can be expensive depending on your region, but they are excellent for keto due to their high fat content. Buy them when they’re on sale, or consider pre-packaged guacamole as an alternative.
Affordable Keto Meal Prep Ideas
Breakfast: Egg Muffins
Egg muffins are an affordable, keto-friendly breakfast that you can make in bulk and store for up to a week.
- Ingredients:
- 6 large eggs
- Diced bell pepper
- Shredded cheese
- Salt and pepper to taste
- Preparation:
- Preheat the oven to 350°F.
- Whisk the eggs in a bowl and add diced bell peppers and shredded cheese.
- Pour the mixture into a greased muffin tin and bake for 15-20 minutes.
These muffins are portable and easy to grab on your way out the door. They are also great paired with avocado slices or keto-friendly salsa for a bit of extra flavor.
Lunch: Keto Chicken Salad
Chicken salad is not only budget-friendly, but it’s also incredibly easy to put together, and the ingredients can easily be scaled to serve more people.
- Ingredients:
- 2 cups of shredded chicken (rotisserie chicken works great here!)
- 1/2 cup mayonnaise
- 1/4 cup diced celery
- 1/4 cup diced pickles
- Salt, pepper, and paprika to taste
- Preparation:
- Mix all the ingredients in a bowl.
- Serve in lettuce wraps, or enjoy with some cucumber slices.
Buying a whole rotisserie chicken is often cheaper and can be used in multiple meals throughout the week. You can shred some for salads, use leftovers for soups, or mix them into casseroles.
Dinner: Ground Beef Stir-Fry
Ground beef is an excellent protein source for keto meal prep, and stir-fries are easy to make in large batches.
- Ingredients:
- 1 lb ground beef
- 1 cup sliced bell peppers
- 1/2 cup chopped onions
- 1 tbsp soy sauce or coconut aminos
- 1 tbsp olive oil or avocado oil
- Seasonings: garlic powder, salt, pepper
- Preparation:
- Heat olive oil in a skillet over medium heat. Add ground beef, breaking it apart as it cooks.
- Add onions and bell peppers to the skillet. Cook until they become soft.
- Add soy sauce and garlic powder, and cook for another 3-5 minutes.
This stir-fry is easy to make and pairs well with cauliflower rice. You can buy pre-riced cauliflower, like Green Giant Riced Cauliflower, which is affordable and saves time.
Snack: Cucumber Slices with Cream Cheese
Snacks are important for staying full on keto, and they don’t have to be complicated.
- Ingredients:
- Sliced cucumber
- Cream cheese
- Optional: Everything Bagel seasoning
- Preparation:
- Spread a thin layer of cream cheese onto each cucumber slice.
- Sprinkle Everything Bagel seasoning for added flavor.
This snack is both budget-friendly and keto-approved, and it will keep you full between meals.
Budget-Friendly Product Recommendations for Keto Meal Prep
Meal Prep Containers: Investing in a good set of meal prep containers will help you stay organized and ensure your meals are portioned correctly. Consider Prep Naturals Glass Meal Prep Containers, which are affordable, reusable, and highly rated.
Spiralizer: Zoodles (zucchini noodles) are a fantastic low-carb replacement for pasta. Using a spiralizer can save you money compared to buying pre-packaged zoodles. Check out the Brieftons 5-Blade Spiralizer for a sturdy, cost-effective option.
Digital Food Scale: To make sure you’re getting your macronutrients right, a digital food scale can be handy. The Etekcity Food Kitchen Scale is well-reviewed, affordable, and perfect for portioning your keto meals.
Coconut Oil: Coconut oil is a keto must-have due to its high-fat content. It’s excellent for cooking or adding to coffee for a boost of energy. The Viva Naturals Organic Extra Virgin Coconut Oil is highly rated and budget-friendly.
Affordable Keto Meal Plan Example for the Week
Let’s put everything together to create a budget-friendly keto meal plan for the week:
Monday
- Breakfast: Egg muffins with bell peppers and cheese.
- Lunch: Keto chicken salad with cucumber slices.
- Dinner: Ground beef stir-fry with cauliflower rice.
- Snack: Handful of almonds.
Tuesday
- Breakfast: Scrambled eggs with spinach and feta cheese.
- Lunch: Leftover ground beef stir-fry.
- Dinner: Baked chicken thighs with roasted broccoli.
- Snack: Cucumber slices with cream cheese.
Wednesday
- Breakfast: Keto smoothie with unsweetened almond milk, spinach, and avocado.
- Lunch: Tuna salad (made with canned tuna, mayo, celery).
- Dinner: Zoodles with marinara and meatballs (using ground beef).
- Snack: Cheese sticks.
Tips for Saving Money on Keto
Buy in Bulk: Items like nuts, seeds, and cheese are often cheaper when bought in bulk. Stores like Costco or even online retailers can offer significant discounts.
Use Coupons and Apps: Apps like Ibotta and Honey can help you find discounts on keto-friendly items. Look out for sales, especially on items like cheese, meat, and eggs.
Frozen is Your Friend: Frozen vegetables are typically less expensive than fresh, and they have a longer shelf life, meaning less waste.
Plan Around Sales: If chicken breasts are on sale, make that your protein for the week. Being flexible based on what’s on sale will make a big difference in your grocery bill.
Cooking in Batches
Cooking in batches is a lifesaver for keto meal prep. A slow cooker is an excellent tool for making large amounts of food that you can portion out for the week. Consider recipes like keto chili made with ground beef and lots of spices. Slow cookers like the Crock-Pot 6-Quart Slow Cooker are affordable and have plenty of space for cooking in bulk.
Easy Keto Recipes Using Leftovers
Being creative with leftovers is one of the best ways to save money and time. For example:
- Chicken Salad Wraps: Use leftover shredded chicken to make chicken salad, and use lettuce leaves as wraps.
- Egg Fried Cauliflower Rice: Use leftover cauliflower rice with some scrambled eggs and veggies for a quick fried rice.
Keto-Friendly, Budget-Friendly Drinks
Staying hydrated is key on keto, especially since your body will shed water weight more rapidly.
- Water: Obviously the best choice, but try adding cucumber or lemon for a bit of extra flavor.
- Black Coffee: Coffee is keto-friendly, but avoid adding sugar. If you like it creamy, use heavy cream instead.
- Tea: Herbal teas are a great option if you want something warm and comforting.
A Milk Frother like the PowerLix Milk Frother can be used to blend cream into your coffee or tea, making it frothy and delicious without the added carbs.
Wrapping Up
Sticking to a keto diet doesn’t have to drain your bank account. With proper planning, smart shopping, and efficient meal prep, you can enjoy delicious keto meals without overspending.
The key is to keep it simple, buy in bulk when you can, and cook in batches. Use affordable, highly rated products available on Amazon to make your meal prep smoother and more enjoyable. Now that you’re armed with these affordable keto meal prep ideas, you’re ready to tackle your keto journey while sticking to your budget.
Happy prepping, and here’s to achieving your keto goals without breaking the bank!