Eating Keto on a Budget: 7-Day Budget-Friendly Keto Meal Plan

Keto can be expensive. Meal planning and a little advanced meal prep can help you save your hard-earned dollars and make it possible to eat a healthy diet while saving money, eating nutrient-dense foods, and ensuring you benefit from healthy fats.
Keto can be expensive. Meal planning and a little advanced meal prep can help you save your hard-earned dollars and make it possible to eat a healthy diet while saving money, eating nutrient-dense foods, and ensuring you benefit from healthy fats.

With rising food costs, people following the keto diet are searching for a cheap keto meal plan that promises maximum results and flavor. How do you meet the keto dietary guidelines and squeeze the most out of your low-carb diet when the budget is tight?

To answer this question, we have created a 7-day budget-friendly keto diet plan to help you save money while losing weight.

Creating a Budget-Friendly Keto Meal Plan

While keto diets are typically more expensive than the standard American diet, you can still create a cheap keto meal plan. All it takes is some meal planning, a focus on key foods, and some simple swaps to get more from your meals.

Step 1 is to set aside some time to create a meal plan such as the one we are sharing in this article. When you plan your breakfast, lunch, and dinner meals for the week, not only do you know what you need to buy, but it makes it easier to stick to your diet. Moreover, having a prepared and written meal plan makes it even easier to meal prep breakfast or lunch ahead of time, saving you valuable time and effort during busy weekdays.

Food waste is the greatest enemy of your budget. When you buy foods you don’t eat and end up throwing them in the bin, you’re wasting your hard-earned cash. Therefore, it pays to create a keto-friendly shopping list of versatile ingredients from your meal plan to ensure that everything you buy plays a positive role in your diet.

5 Tips for Making Your Keto Diet Budget-Friendly

Saving money on a low-carb diet is as simple as putting your buying and cooking priorities in place to create the cheapest keto meal plan. Here are 5 tips for making your ketogenic diet budget-friendly – without compromising on nutrition or taste:

#1 Buy the best quality meat you can afford

It would be great if we could all afford to buy organic, grass-fed meat. However, the cost is out of reach for those living on a tight budget. Luckily, the keto diet’s success does not depend on only the best, expensive sources of protein.

Some of the less popular, fatty cuts of meat are more beneficial than the most sought-after lean meats because they contain more fat, which is essential for ketosis. Chicken thighs and wings and 80/20 ground beef, for example, can be bought at lower prices but offer greater ketogenic qualities than lean protein.

#2 Take advantage of specials

Buy more than you need when the staple foods on your keto-friendly shopping list are on special. It is especially useful to buy items that have a long shelf-life, such as olive oils, nuts, and frozen fruit and vegetables, as well as meat, fish, and chicken that can be frozen in appropriate portion sizes at home for an affordable keto meal plan. 

#3 Make it a habit to cook at home

Ready-made keto meals are expensive, unnecessary, and add a significant amount to your grocery bill. You can make meals that are just as good, if not better, in your own kitchen from fresh produce for a lot less money. When you’re doing keto on a budget, recipes are your best ally. Keto Cycle has more than 10,000 recipes for you to use. 

#4 Buy frozen low-carb fruits and vegetables

Take advantage of the lower prices of frozen low-carb fruits and vegetables for keto meal prep on a budget. Items such as frozen berries, cauliflower, broccoli, and green beans are useful to have on hand, and they are less likely to go to waste than their fresh counterparts.

#5 Remember the shelf-stable fats

Olive oils, chia seeds, canned fish, coconut oil, and keto snacks, such as nuts and seeds, are examples of high-fat cost-effective foods that can be bought in bulk as they remain stable on the shelf for a long period of time. 

Try Our Budget-Friendly Keto Meal Plans

Fortunately, we’re able to provide some clarity on how to reduce net carbs and costs.

Keto Cycle offers the best affordable keto meal plans, giving you the structure you need to get keto right the first time. They’re designed to balance taste, fat loss, and adaptability to your budget.

keto quiz

If you struggle with planning your keto meals from week to week, this is the perfect hack to make losing weight easy and delicious!

Budget-Friendly Keto Meal Plan for One Week

The best way to build your keto meal plan is to think ahead and prepare staple keto foods that you can rotate through. For example, our keto meal plans will cover breakfasts, lunches, and dinners using high-quality keto-friendly foods.

The important thing is to focus on getting each meal right, and then you can add more or vary them more easily. You can eat healthier and save money, even on keto, if you plan to succeed.

Here’s what 1 week on a budget-friendly, ketogenic, low-carb diet might look like:

Day 1: Monday

Breakfast: Almond Raspberry Smoothie

Keto Almond Raspberry Smoothie.

The almond raspberry smoothie is a great way to energize your body and mind without spending time cooking. It’s a low-cost breakfast meal that can be made in a few minutes and maintains energy levels all morning. It is also versatile and can be customized to suit your dietary needs or taste preferences.

Lunch: Chicken Salad With Walnut Dressing

Chicken Salad With Walnut dressing.

Chicken is good for you, salad is good for you, and walnuts contain some of the healthiest fats. Between the three of them, this is a no-brainer – a high-protein salad with a ton of extra nutrients and energy.

Dinner: Grilled Salmon With Fresh Vegetables

Grilled Salmon With Fresh Vegetables.

Salmon is a fatty fish with an amazing authentic flavor. It is rich in omega-3 fatty acids, which are essential for health, supporting brain function, eye health, and immunity. In this recipe, grilled salmon is served with simple, fresh vegetables to fill you up and meet your nutritional requirements without the carbs.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
35.6g 22.56g 70.09g 112.66g 1,423kcal

Day 2: Tuesday

Breakfast: Shakshuka With Cheddar Cheese

Shakshuka With Cheddar Cheese Recipe.

Shakshuka is a perfect one-pan, low-carb dish that combines eggs, cheese, and veggies for a hearty breakfast. It’s a perfect way to start your day, offering a luxurious and nutritious meal.

Lunch: Salmon Salad With Lemon Dressing

Keto salmon salad with lemon dressing.

Lemon and fish is a classic combo, and this is one of the best ways to include it in your diet, keeping it light and fresh. With a combination of salmon, veggies, and lemon, it’s a meal packed with health benefits – and it tastes amazing.

Dinner: Grilled Pork Chops With Veggies

Pork chop with veggies – keto recipe.

Pork chops are a great high-protein choice for a low-cost, low-carb, high-fat diet. In this meal, we combine them with veggies for better digestive health and more nutrients – letting you enjoy the flavor and protein with better overall health benefits.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
31.37g 21.18g 71.79g 111.72g 1,409kcal

Day 3: Wednesday

Breakfast: Yogurt With Mascarpone and Raspberries

Yogurt with mascarpone and raspberries.

A combination of fresh or frozen fruit with high-protein yogurt is a great choice for a morning energy boost. As an extra special treat, you can add some dark chocolate squares. This is a meal you can throw together in a short time, and it always feels like a treat. 

Lunch: Lettuce Cups With Tuna

Lettuce cups with tuna.

Canned fish is a low-cost addition to your keto menu, and in this recipe, we’re making cups and wrapping it in lettuce to combine the textures and freshen up the flavor. These are super easy to make, and the cost and nutrients of tuna make this dish an easy staple when you’re on the keto diet.

Dinner: Zucchini Noodles With Chicken

Zucchini Noodles With Chicken.

Zucchini noodles let you enjoy the texture and heartiness of noodles without the high net carbs of pasta. Therefore, you can enjoy your favorite pasta sauce without ruining your keto meal plan. Swap and change the veggies in our recipe to suit your own taste.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
38.93g 25.23g 70.38g 110.86g 1,414kcal

Day 4: Thursday

Breakfast: Pancakes With Peanut Butter and Raspberries

Keto Pancakes With Peanut Butter and Raspberries.

Keto pancakes made with eggs, almond milk, and almond flour are a satisfying, high-protein, low-carb breakfast. The combination of peanut butter and raspberries allows you to enjoy the classic flavors of pancakes with fresh fruit, along with the luxury of natural nut butter for a high-fat, heavenly taste. 

Lunch: Avocado, Mozzarella, and Tomato Salad

Avocado, Mozzarella, and Tomato Salad.

The flavors of mozzarella, tomato, and fresh basil, served with creamy avocado, make a light, tantalizing midday meal. With only 7g of net carbs, it is a low-cost meal that can be enjoyed any day of the week. 

Dinner: Baked Pork Chops With Asparagus

Baked Pork Chops With Asparagus.

Baked pork chops are a quick meal. Served with fresh asparagus, you get an “all the trimmings” experience for a fraction of the price of a large roast. The seasonings do a lot of the work in this dish, transforming healthy whole foods into a sumptuous dinner.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
42.92g 21.67g 71.48g 121.12g 1,525kcal

Day 5: Friday

Breakfast: Fried Eggs With Tomato and Cucumber

Fried Eggs With Tomato and Cucumber.

Eggs are a staple for keto dieters, and this simple breakfast is a great way to start the day strong. Packed with nutritious vegetables, this low-carb, high-fat breakfast, packed with protein, gets your day off to an energized start. 

Lunch: Grilled Veggies With Chicken

Grilled Veggies With Chicken.

You can’t go wrong with chicken and grilled veggies. It’s a meal that ticks all the nutritional boxes: low in carbs and high in protein and fat, not to mention its micronutrients. Paprika and cherry tomatoes make a rich, smokey sauce that will tempt your taste buds.

Dinner: Tuna, Avocado, and Cucumber Salad

Tuna, Avocado and Cucumber Salad.

If you want keto on a budget, tuna is your best friend – a high-protein, fatty fish that is available at a low price. The added avocado also finishes yesterday’s avocado, preventing food waste and keeping your avocado fresh.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
36.9g 23.4g 71.66g 112.15g 1,422kcal

Day 6: Saturday

Breakfast: Mascarpone Raspberry Peanut Butter Smoothie

Mascarpone raspberry peanut butter smoothie.

This keto breakfast smoothie lets you combine nut butter and fresh fruit with cream cheese to get the best taste and macros possible. It’s ready in no time and offers all the energy you need to get through the morning, with a slow release that keeps you topped up for hours.

Lunch: Salmon With Avocado Tomato Salsa

Salmon with avocado and tomato salsa.

This is a great, quick-to-prepare, light lunch, offering plenty of energy and high-quality fats from salmon and avocado while adding the freshness and micronutrients of a full salad. The tomato salsa is rich but fresh and adds a lot of depth.

Dinner: Mozzarella, Tomato, and Basil Salad

Mozzarella, Tomato, and Basil Salad.

The Italian-inspired combination of mozzarella, tomato, and fresh basil is a mouth-watering, high-fat, low-carb meal. It’s full of the flavors of fresh ingredients that won’t break the bank. Pine nuts or Parma ham are delicious additions to this simple meal.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
33.11g 20.53g 62.64g 118.04g 1,434kcal

Day 7: Sunday

Breakfast: Omelet With Cheese and Spinach

Omelet with cheese and spinach.

Eggs are an excellent source of cost-effective protein. Whip them up into an omelet filled with shredded cheese and spinach for a satisfying breakfast meal filled with energy-sustaining fat and protein.

This is also a cheap option, with one of the lowest costs per serving of any meal on this keto meal plan. This is the very spirit of cheap, delicious keto meals – and one of the easiest breakfasts around.

Lunch: Chicken With Cauliflower Rice and Cucumber

Chicken with Cauliflower Rice and Cucumber.

Cauliflower rice is a great way to add substance to your keto meals and increase the total volume of food without raising your net carbs. This means that the veggie-based rice pairs perfectly with chicken and cucumber. It’s a nutritious canvas for any keto-friendly sauce.

Dinner: Tuna Salad With Walnuts

Keto tuna salad with walnuts.

Tuna and walnuts with extra olive oil and black pepper make a decadent and enjoyable version of a traditional salad. It’s nothing fancy, but it’s a staple meal that can make low-carb diets even more enjoyable – packed with flavor and the nutrients your body needs.

Total for the day’s nutritional value:

Carbs Net carbs Protein Fat Calories
34.95g 22.82g 67.65g 113.78g 1,429kcal

Frequently Asked Questions

Can you really follow a healthy keto diet on a budget?

Yes, keto can be budget-friendly. Keto dieters typically find grocery shopping more expensive than it is when following the standard American diet. However, with some careful meal planning and a shopping list that includes alternatives for costly ingredients, such as grass-fed beef and out-of-season fresh vegetables, you can save money and stick to your budget.

How to follow the ketogenic diet on a low budget? 

The best way to do keto meals on a low budget is to use a low-budget meal plan – like the one we’ve set out here. It helps you plan your shopping list in advance, buy staple foods, and prevent expensive food waste.

By structuring your diet around canned fish, cheaper cuts of meat, and fresh vegetables, you’ll save money in the long run. You can also save money on your keto journey with a slow cooker, learning to break down a whole chicken, and getting varied use out of foods like whole chicken, ground beef, ground turkey, or chorizo sausages.

How much does the keto diet cost per week?

In general, the cost of food varies according to where you live, the type of foods you buy, and your current pantry setup. The cost of keto is no different. However, some intelligent food swaps, planning ahead, and creating a standardized shopping list and the meals you eat can significantly cut the cost of healthy eating. Keto on a budget could cost you as little as $30–40 per week for one person or $60 for 2.

How to save money on the keto diet?

Use these 5 tips to save money on the keto diet:

  1. Buy more expensive foods when they are on sale and freeze them. Meat, fish, chicken, frozen berries, and frozen vegetables can significantly reduce your grocery bill.
  2. Buy the highest quality meat you can afford. Opt for fatty cuts of meat and less popular chicken wings and thighs.
  3. Invest in a variety of your favorite herbs and spices to add flavor to even the simplest meals.
  4. Cook at home most days of the week to avoid the expense of prepared keto meals. 
  5. Plan your meals to use all the ingredients you buy to avoid food waste.

Final Thoughts: Keto Meals and Saving Money

You can save money on keto meals and put together a great meal plan to lose weight, save money, and get healthier. By planning your meals in advance, shopping wisely, and doing some meal prep, you can put healthy keto meals on your plate without spending a fortune.

Keto Cycle takes all the guesswork out of the keto diet. We provide personalized keto diet plans that fit in with your lifestyle, food preferences, and weight loss goals so that you can get on with the business of living your healthiest life. 

Our meal plans are based on more than 10,000 recipes we’ve developed to promote weight loss, health, and higher energy levels so you can enjoy life without worrying about what you’re going to eat for your next meal.

keto quiz

Category: Meal Plans