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June 08, 2019 4 min read



This budget meal plan for  keto dieters cost just $5 a day and is used and recommended by a lot of people. In this guide, you will know how to get the most of this $5 keto meal plan.

  • Before you start the meal plan, make sure you figure out your macros. One plan can't work for everyone.
  • This plan is based on 1200 calories per day, which is the low end of the scale. If you eat more than that, you can scale this up.
  • This meal plan can provide a little more protein than the average keto dieter needs. So, you can counteract this if you add more fat to your daily meals. For instance, you can add just two tablespoons of fat on a daily basis, which will make a 1450 calories plan.


Keto on a Budget | $5 per day meal plan for Keto dieters

Buying Keto groceries on a budget

Since this a budget meal plan for keto dieters, our shopping list has all you need. So, the plan has things like salad and butter. The basics things that this diet plan contains can be found in almost every kitchen. That's why we call it a $5 a day plan.

First of all, what you need to do is scan through local grocery store papers for the best deals. Find out which store offers the best deals and then head to those stores to get what you need and save a lot of money at the same time. Almost all grocery stores publish ads to let the word out about their best deals.


Keto Meal Preparation

Remember: meal prep is the key if you want to eat on a budget. With the help of this plan, you can buy your desired items in bulk and use them throughout the week. Given below are a few ingredients of a plan that won't take more than 2 hours to prepare.

  • 2 dozens of Hard boiled eggs
  • Bacon, 10 slices
  • 12 egg cups: Egg muffins/bacon/sausage
  • One whole chicken: 9lbs

If you have a meal plan, you will spend less time in the kitchen. This meal plan will allow you to use all the items you prepare and the other items as well. Although you still need to do some cooking, it won't take more than 15 minutes per day. And the good thing is that it will consist of cooking cauliflower/broccoli.

Stir Fry Dinners

Let's find out how to make some stir fry dinner meal plans based on the ingredients we listed above. We are going to make two different types of dinners. The first meal plan uses the whole chicken and the other plan uses the extra ground beef. Although the  keto meal recipe is quite easy, we will walk you through it.

Chicken & Cauliflower/Broccoli

  • Set the heat to medium and heat a pan over it
  • After a few minutes, add butter and cauliflower/broccoli mixture
  • Keep it over the stove until cauliflower/broccoli are soft
  • Finally, add and mix pre-cooked chicken

Ground Beef & Cauliflower/Broccoli/

  • Put a pan over medium heat
  • Next, add and mix ground beef and cook for up to 5 minutes
  • Now, add butter and veggies and keep cooking for 10 minutes, give or take.
  • Once the veggies are softened, take the pan off the stove and enjoy!

So, these were two quick recipes that you can enjoy on a keto diet for $5 or less per day. You can see how easy it is to eat a keto friendly meal on a budget.

Substitutes for some ingredients

It's important to keep in mind that the meal plan and list of ingredients can be substituted to meet your needs. What you need to do is scan the list and eliminate the items you don't like to eat. Next, you need to look for the substitutes of those items.

If you want to eat delicious foods, make sure you choose foods that you like or you may not be able to stick to your  low-carb diet. So, if you don't like a food item, do a bit of research and opt for a substitute. However, when making the choice, make sure the substitute offers the same amount of nutrition. Again, a quick search on Google can help you find that info.


Keto on a Budget | $5 per day meal plan for Keto dieters

Meat substitutes

The chicken will cost you $1 per pound. Also, you can opt for thighs or legs if you want to reduce the cost a bit more. It's better if you can get the meat with the skin to get some fat. We spent $3 per pound for two pounds of sausage.

You have a lot of substitutes for sausage as well. Alternatively, you can buy ground beef. Here it's important to keep in mind that the ratio of fat/protein should be 80/20.

Vegetable substitutes

Avocados are on the list of staple foods that most keto dieters like. However, you can't find a better a deal on your favorite premade guacamole, you might want to go for avocado.

In the same way, if you don't like cauliflower or broccoli, we suggest that you buy zucchini or mushrooms. We know that some people don't like veggies. In this case, you can double down on salad.

Other Substitutes

Butter is the only pure type of fat we have talked about in this guide. As an alternative, you may opt for coconut oil. Although you can't buy coconut oil on a budget diet, you may get a discount if you buy in bulk.

A good substitute for pre-made salad dressing is olive oil. Also, many inexpensive premade dressings use oils that experts don't recommend if you are on the keto diet. Examples include vegetable or canola oil.

So, this is a simple $5 per day meal plan for those keto dieters who are on a tight budget.

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