What are some cheap keto meals to make? How can you save money on a keto diet? Get 52 affordable keto-friendly recipes and tips for meal planning on a budget.

Cheap Keto Meals: Stretching Your Budget on a Low-Carb Diet

Transitioning to a keto diet can be an expensive endeavor, as you may find yourself buying everything labeled “keto” at the grocery store or stocking up on pricey specialty ingredients. However, with some strategic planning and simple recipes, you can enjoy a budget-friendly keto lifestyle. In this comprehensive guide, we’ll explore 52 cheap keto meals and share practical tips to help you save money while following a low-carb diet.

The Keto Diet Formula for Inexpensive Meals

When crafting a keto-friendly meal, the key is to focus on a simple formula: Protein + Vegetable + Fat. This combination ensures you’re getting the necessary nutrients while keeping your carb intake low. By choosing affordable protein sources, low-carb veggies, and healthy fats, you can create delicious and cost-effective keto meals.

Protein Options for Cheap Keto Meals

Meat is typically the most expensive ingredient in recipes, and seafood can be even pricier. To keep your keto meals budget-friendly, consider the following protein sources:

• Ground beef
• Chicken thighs, legs, and wings
• Pork (e.g., pork chops, ground pork)
• Canned tuna and salmon

Choosing Low-Carb Vegetables

Vegetables are an essential component of a keto diet, and many are relatively inexpensive. When meal planning, focus on low-carb options like:

• Leafy greens (e.g., spinach, kale, lettuce)
• Cruciferous vegetables (e.g., broccoli, cauliflower, cabbage)
• Zucchini and other squash
• Mushrooms
• Peppers

Tips for Saving Money on a Keto Diet

In addition to the affordable protein and vegetable choices, here are some tips to help you save money while following a keto lifestyle:

Bulk Buying and Freezing

When your favorite protein source goes on sale, take advantage by buying in bulk and portioning it out for the freezer. This allows you to take advantage of discounts and have ready-to-use ingredients on hand.

Embrace Meatless Meals

Since meat is often the most expensive ingredient, incorporating meatless keto meals can be a great way to save money. Dishes featuring low-carb pasta alternatives, cauliflower rice, or egg-based recipes can be both budget-friendly and delicious.

Meal Planning Around Sales

Before you head to the grocery store, check the weekly flyers and plan your meals around what’s on sale. This allows you to take advantage of discounted produce, pantry staples, and protein sources.

Leveraging Leftovers

Properly storing and reusing leftovers can be a game-changer for your keto budget. Enjoy leftover meals for lunches or freeze portions for future quick dinners.

52 Cheap Keto Meal Ideas

Now that you have some money-saving strategies, let’s dive into 52 affordable keto meal ideas that you can incorporate into your weekly meal plans:

Breakfast

1. Keto Breakfast Casserole
2. Low-Carb Egg Muffins
3. Cauliflower Rice Porridge
4. Bacon and Egg Cups
5. Avocado Egg Boats

Lunch and Dinner

6. Beef and Broccoli Stir-Fry
7. Creamy Garlic Chicken Thighs
8. Stuffed Zucchini Boats
9. Keto Cabbage Rolls
10. Pork Chops with Cheesy Cauliflower

Meatless Keto Options

11. Zucchini Noodle Bolognese
12. Cauliflower Rice Stir-Fry
13. Keto Eggplant Lasagna
14. Broccoli and Cheese Soup
15. Creamy Mushroom Chicken

Slow Cooker and Instant Pot Meals

16. Keto Beef Stew
17. Cheesy Chicken Bacon Ranch Casserole
18. Pork Carnitas
19. Keto Chili
20. Lemon Garlic Butter Chicken

Keto-Friendly Soups and Stews

21. Creamy Tomato Soup
22. Low-Carb Chicken Noodle Soup
23. Keto Taco Soup
24. Keto Phở
25. Sausage and Vegetable Stew

Keto-Friendly Snacks and Sides

26. Roasted Cauliflower
27. Baked Parmesan Zucchini Fries
28. No-Bake Keto Energy Bites
29. Creamy Garlic Green Beans
30. Keto Coleslaw

Conclusion

With the right strategies and a little creativity, you can enjoy a delicious and budget-friendly keto lifestyle. By focusing on affordable protein sources, low-carb vegetables, and simple recipes, you can achieve your health and weight loss goals without breaking the bank. Implement these tips and try out the 52 cheap keto meals to start saving money on your keto journey.

52 Cheap Keto Meals – Weekly Keto Meal Plans 15

If you want to save money while on a keto diet, try some of these 52 cheap keto meals which are in our weekly meal plan. Plus I have some money saving tips for meal planning to help you too!

Please check out all of our keto meal plans!

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Sometimes starting a keto diet can be expensive. You end up buying everything labeled keto in the grocery story or buy large quantities of foods you think are “keto”.

Today I’m going to give you some cheap keto meals to make as well as offer some tips when thinking about your meal plans.

When I’m trying to throw together a low carb dinner for my family or just trying to meal plan for the week I often use this formula.

Protein + Vegetable + Fat

So if I have ground beef for example, I might make my ground beef cheesesteak skillet. Protein (ground beef) + vegetables (peppers, mushrooms, onions) + fat (cheese and olive oil).

Of course you need to know that some vegetables like potatoes are too starchy for a low carb diet. But most vegetables are pretty low carb.

Tips for Cheap Keto Meals
& Meal Planning

• Meatless meals – Meat is usually the most expensive ingredient in recipes and seafood is often more so. Therefore whenever you can have a meatless meal, most likely it will be inexpensive. That’s when I like to make keto pasta or rice dishes. For the pasta we use spaghetti squash or zucchini noodles and for rice dishes substitute cauliflower rice. You can still add tasty butter, cream and cheese to up the taste.
• Buy meat bulk when on sale and freeze. If ground beef is on sale buy a big quantity, portion off 1 lb servings and freeze them in freezer bags. Then just thaw it in the refrigerator over night and you are ready to go. You can do this with just about any cut of meat.
• Buy cheaper cuts of meat like chicken thighs, legs and wings or for beef there is a lot you can do with ground beef. And pork as a whole if often cheaper than beef. I have many thin pork chop recipes on the blog.
• Whole chickens are often cheaper than the separate parts. So try to buy a whole chicken and cook it in the slow cooker. Clean off all the meat, chop it up and freeze it in 1 cup portions. Then take all of the bones and through them in the slow cooker to make bone broth. Now you have both lots of broth and chicken for soups, stews and casseroles.
• When looking for keto recipes, find recipes that use simple ingredients or just a few ingredients. If you can get used to cooking simply with tasty ingredients you can definitely save money.
• If you have leftovers either eat it for lunch the next day or freeze it for another meal. Learning how to properly freeze leftovers will be a money and time saver.
• Plan meals around what’s on sale. When your grocery store flyer comes out do your meal planning. Remember my formula (Protein + Veggies + Fat). Find what protein is on sale and plan your meals around that. Remember most flyers are online too. Take advantage of produce or pantry staples that are on sale as well.
• Make more meals with eggs. Eggs are inexpensive and there are so many things you can do with them. You can make wraps, noodles, pizzas, omelets and more.
• Try eating breakfast for dinner. You can try one of the above egg recipes for dinner or just eat what you normally eat for breakfast at dinner time. It’s often less expensive to make breakfast than it is dinner.
• Skip pizza delivery and make your own. You can try fathead dough, cauliflower, egg, spaghetti squash or meat crusts. I have recipes for all of these below.
• Soups, stews and one pot meals use less meat. So buy a smaller piece of beef and load up on the vegetables for your soups and stews. If you usually use 1lb of meat, try using 3/4 lb and add a few more vegetables. You probably won’t notice a difference.
• Canned tuna and salmon are cheap sourcse of protein. Salmon cakes are delicious and tuna on a salad or mixed in a cheesy cauliflower rice is tasty and inexpensive.
• Skip bagged prepared produce like lettuce and coleslaw and make your own. It’s not hard. If you buy bagged lettuce it’s often more expensive and you get less than if you just bought 1 head or package of 1 kind of lettuce. Same with coleslaw. Just buy cabbage and shred it yourself. There are so many tasty ways you can use cabbage (see list below).

Well I hope those money saving ideas will be a little help to you. Maybe just try one of them at first and see if it makes a difference to your bottom line.

Then slowly try a few more tips and I’m sure you will be staying within your budget. Now let’s check out the 52 cheap keto meals I have for you today.

52 Cheap Keto Meals

If you are looking to do the keto diet on a budget, check out these 52 cheap keto meals. There are recipes that use cheaper cuts of meat, lots of vegetables and they are all pretty easy and have few ingredients.

Easy Cheap Keto Meal Recipes You Can Get On a Budget

Looking for easy cheap keto meal recipes that comfort in your budget? If you get some keto meals and not so expensive, to eat daily basis meals and on a diet, then that is so tough to choose easy to make simple meals for lunch and dinner. Right?

Here in this post, I share some deliciously healthy and keto-friendly recipes that go well for lunch and dinner. Also, they are a good keto meal plan or meal prep. Here are some budget-friendly ingredients that best for the daily keto meals that you can buy to keep your Keto Diet meal costs down:

• Ground beef
• Chicken
• Ground turkey
• Chicken thighs
• Frozen chicken breasts
• Sausages
• Canned tuna
• Pork shoulder roast
• Casseroles and soups
• Vegetables like cucumber, tomatoes, avocado, onions, carrots, lettuce, etc.

Also some tips for eating the cheapest keto meals:

• Avoiding snacks that not in your keto diet and not budget-friendly.
• Avoid long ingredients lists, to make any recipes so long and take more time.
• Take those keto-friendly recipes that easy to make at home, and low carb too, that’s good for health and you can get on a budget.
• Cook in bulk, which is better for savings, and also buys ingredients in bulk too!
• Prepare and make recipes with simple ingredients, that you will get proteins and nutrients.

21.

Keto Chicken Fajitas

These Keto chicken fajitas is an easy and quick meal that best for dinner tonight. Delicious, not so many ingredients need to cook this recipe and keto-friendly that anyone eats that recipe without hesitation. This dish is so easy just about anyone can cook it, ready in 15 minutes with nice flavor and satisfaction!
Get the recipe here.

Related Chicken Ideas:
Tandoori Chicken Recipe
Keto Chicken Recipes
Instant Pot Chicken Recipes
Air Fryer Chicken Recipes
Chili Chicken Recipe
Crispy KFC Style Chicken Drumsticks
Chicken And Dumplings Recipe

20. Stuffed Bell Peppers Without Rice

Traditional stuffed bell peppers loaded with ground beef, tomatoes, rice, seasoning, and cheese. But here we are following low carb diet meal so to make this recipe without rice but the flavors of traditional stuffed peppers are so delicious, keto-friendly and good for cheap keto meals. Try this recipe tonight at home and serve hot!
Get the recipe here.

Suggested: 7-Day Keto Meal Plan Ideas

19. Low Carb Veg Manchurian

This is one of my favorite cheap keto meals. Vegetable Manchurian, one of the most famous of the Indo-Chinese dishes. Vegetables such as cabbage, cauliflower, potatoes, mushrooms, etc. are made with some spices to make Veg Manchurian. Here you get how to make Vegetable Manchurian step by step with gravy in an easy process.
Get the recipe here.Advertisement

Related Veg Ideas:
High Protein Chickpea Recipes
Vegetarian Meal Prep Recipes
High Protein Vegetarian Recipes
Vegan Meal Ideas
Creamy Coleslaw Recipe
Veg Club Sandwich Recipe
Mexican Vegetable Taco Recipes
Vegan Air Fryer Recipes
Paneer Tikka Recipe
Veg Cheesy Pizza Recipe

18. Keto Chicken Taco Lettuce Wraps

Chicken taco lettuce wraps is another one of my best keto wraps for dinner or lunch meal. It is healthy, tasty, without any carbs, flavourful, fresh, and easy to make for a meal. Try this chicken keto wraps at lunch, dinner, or even snacks, after taste you will definitely love to eat.
Get the recipe here.

Suggested: Keto Wrap Recipes For Meal PrepAdvertisement

17. Tomato Basil Soup

Looking for easy soup for snack or dinner? This tomato basil soup is so easy to prepare and simple classic soup with full of tomato flavor. It is ready within an half an hour, serve this recipe hot with biscuits or any bread.
Get the recipe here. Advertisement

Related soups:
Keto Soup Recipes
Minestrone Soup Recipe
Weight Watchers Soup Recipes With Smartpoints

16.

Creamy Garlic Chicken Soup

So delicious and easy to make this chicken soup is perfect for meal prep!
Get the recipe here. Advertisement

Suggested Keto Ideas:
Keto Recipes Under 5G Carbs
Keto Recipes For Weight Loss
Make-Ahead Freezer Recipes
Keto Pasta Recipes
Keto Kale Recipes
Coconut Flour Recipes
Keto Lunch Ideas
Keto Dinner Recipes

15. Keto Mushroom Soup

This Creamy Mushroom soup is packed with only 7 ingredients and ready in 20 minutes. Thick, creamy, tasty and delicious this soup is low carb and gluten free that are best for weight loss.
Get the recipe here.

Related: Keto Mushroom Recipes

14. One Skillet Chicken With Lemon Garlic Cream Sauce

This chicken recipe with garlic lemon cream sauce makes a perfect lunch or weeknight dinner recipe.
Get the recipe here.

Suggested: Keto Recipes Under 3G CarbsAdvertisement

13. Egg Salad

This egg salad is a healthy and low-carb protein meal for breakfast or lunch. With few ingredients, this salad recipe is easy to make and ready within few minutes.
Get the recipe here.

12. Low Carb Pizza Casserole

This Low Carb Pizza Casserole is so delicious and yummy that anyone loves this recipe Packed with all of the flavors of pizza, sauce, pepperoni, sausage, mushrooms, peppers, and lots of cheese after bake this delicious pizza casserole break any cauliflower rice or any recipes, after taking a bite you say just wow, more! Gluten-free, keto that best for cheap meal dinner casserole and I’m sure that you don’t miss.
Get the recipe here.

Related: Keto Pizza Recipes

11. Keto Coconut Flour Wraps

This coconut flour wrap is one of my best healthy keto wraps that are best with any dish. They are low carb, keto-friendly, and made with only 3 ingredients.
Get the recipe here.

Suggested Delicious Recipes:
High Protein Meal Ideas
Weight Watchers Air Fryer Recipes
Keto Chaffle Recipes
Keto Side Dish Recipes
High Protein Slow Cooker Recipes
Keto Crockpot Recipes
Meal Prep Recipes For Weight Loss

10.

Keto One Pot Taco Casserole

The casserole is a healthy food that makes you full for a long day. But this taco casserole is loaded with lots of flavors from tacos and With only 4 grams of net carbs, you can get an amazingly delicious recipe for meals. Here you get how to make crockpot taco casserole with just 10 minutes of prep.
Get the recipe here.

Related Instant pot Ideas:
Instant Pot Recipes
Keto Instant Pot Meals
Instant Pot Dump Dinner Ideas

9. Keto Cabbage And Beef Soup

The cabbage soup is best for the keto diet and the beef mixture makes the recipe a super delicious dinner. This low carb cabbage soup recipe in a balanced low-carb diet, instead. A beef cabbage soup can be a delicious meal for lunch or dinner, and keto-friendly too!
Get the recipe here.

8. Mexican Cauliflower Rice

Looking for healthy and easy keto rice recipes? This Vegan Fried Cauliflower Rice is best instead of rice for lunch or dinner meals. Try this paleo recipe at home and get to know how to make this whole 30 casserole rice recipe.
Get the recipe here.

7. Keto Cheeseburger Casserole

Easy Low Carb Keto Cheeseburger Casserole Recipe – With common ingredients, this easy keto cheeseburger casserole recipe is a one-dish low-carb dinner for the whole family. Check the tips & variations for the best skinny low-carb cheeseburger casserole ever.
If you’ve been on the hunt for a low-carb cheeseburger casserole, this is the recipe for you! Only 2 net carbs per serving and it’s so filling and delicious!
Get the recipe here.

Suggested: Keto Casserole Recipes

6. Keto Green Bean Casserole

Green Bean Casserole is the best for health and those looking for healthy vegetables and keto low carb recipes, this recipe is good for them. Easy-to-make and ready just within 30 minutes, serve hot in your lunch or dinner meal.
Get the recipe here.

5. One Pot Creamy Tomato Soup

Tomato Soup! Yummy! I love this soup recipe and one of my best ever keto one-pot meals that I need while I’m in a lazy mood. This soup is great meals for lunch and helps you lose your weight because it is keto-friendly and also vegan, sugar-free, whole30 with a comfortable dish for anytime you want.
Get the recipe here.

4.

Instant Pot Keto Cauliflower Bowl

If you are on a diet, you can easily take this simple recipe at lunch or dinner. This keto Instant pot cauliflower rice bowl made with 10 ingredients and 10 minutes from start to finish.
Get the recipe here.

3. Keto Thai Coconut Chicken Soup

Thai coconut chicken soup or you can say aka Tom Kha Soup, or Tom Kha Gai Soup is just amazing taste with lots of nutrition and flavors. Made with fresh simple few ingredients coconut milk, fresh lemongrass, lime juice, fish sauce, and fresh lime leaves, etc that cheap rate and get on a budget for a rich flavorful soup recipe! This soup recipe is Keto friendly, low carb, gluten-free, Paleo, Whole30, best for lunch, try now!
Get the recipe here.

Related: Keto Almond Flour Recipes

2. One pot Lemon Chicken and Squash

This summer this one-pot lemon chicken with squash is the perfect meal idea. This meal is ready in under 30 minutes that made in one pot. It is filing full of seasonal veggies and chicken with lemon flavor. So light and fresh low carb meal for your lunch or dinner party.
Get the recipe here.

Suggested: Healthy Baby Broccoli Recipes

1. Keto Egg Roll in a Bowl

This Egg Roll in a Bowl is a Paleo, keto, and one-pot ground turkey recipe and on a cheap rate budget meal that is loaded with an Asian flavor, cabbage and ground turkey and few seasonings dinner recipe that is also gluten-free, dairy-free, and Whole30 and easy to make at home just ready within 30 minutes.
Get the recipe here.

Related: Keto Egg Salad Recipes

Bonus

Keto Buffalo Chicken balls

Keto sausage balls with buffalo chicken are the perfect appetizer for any time of the year and also for a dinner side dishes too! These low carb, gluten-free buffalo chicken sausage balls are easy to make quick and delicious that perfect for your Game Day celebrations.
Get the recipe here.

Chicken Avocado Egg Bacon Salad

Need a healthy protein diet meal at lunch or breakfast? This easy keto egg salad recipes made with chicken, boiled egg, onions, corn, avocado,  bacon, and creamy dressing. Best for a perfectly healthy meal.
Get the recipe here.

Suggested Salads:
Keto Salad Recipes
Summer BBQ Backyard Salad Ideas
Honey Fruit Salad Recipes
Healthy Salad Recipes For Weight Loss

Keto Loaded Cauliflower Casserole

The Keto Bake Loaded Cauliflower Casserole Recipe is so healthy and delicious. Packed with cauliflower, butter, cheese, chives and bacon with seasoning, just ready within 20 minutes, you can add rice also. The ultimate Instant pot low carb and keto-friendly side comfort food for your diet. With cream cheese the recipe is so tasty, try this recipe today as a meal at lunch or dinner.
Get the recipe here.

Keto Salmon Salad

If you on a keto diet, this keto-friendly low carb salmon salad recipe is the best for you. Easy to make and perfect for lunch and weeknight dinner. You can sprinkle a little dijon mustard for extra taste.
Get the recipe here.

Keto Tuna Patties

These keto tuna patties are perfect for both lunch or dinner. So simple to prepare at home and best for an easy weekday dinner.
Get the recipe here.

Suggested: Keto Fish Recipes For Meal Prep

I hope you already choose your best cheap keto meals, so don’t wait to go and make those recipes and serve hot for your family.
If you really like this post keep it share with all so that they will make these keto meal recipes at their home.

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15 Best Keto Meal Delivery Services Of 2021 With Low-Carb Options

Christine Giordano

So you’ve decided to try the keto diet. Okay! Here’s the thing, though: Just know that prepping meals that comply with the keto diet can, at times, become a little bit difficult given all of the restrictions. For anyone who, say, has children to take care of, or a time-consuming job, or unconventional work hours—or who just *hates* meal prepping—it can be very stressful (and at times, even unhealthy) to commit to a super limited eating regimen like the keto diet. (ICYMI, the keto diet has a strict formula that’s heavy in fat and skimpy in carbs.) With keto, making your own meals is sort of a must (at least most of the time), as it’s rare to find classic recipes or takeout-ordered meals that are totally keto-compliant.

If you hate the mentally taxing work of tracking what’s in your meals, counting macros, and determining what keto ingredients to use to make them “correctly,” you might want to re-think doing the diet altogether. That said, there is a partial solution to the background work of making meals keto-friendly: a keto meal delivery service. Yes, keto food delivery is a real thing and there are a bunch of options for you to choose from, whether you prefer something you can throw in the toaster oven for re-heating or something you can cook yourself without the pain of chopping up your own veggies or portioning out ingredients.

Low-carb meal delivery services can also help you diversify your weekly menu, so that you aren’t eating a plate steak and vegetables every darn day… (Boring.) And no, these keto meal delivery services aren’t going to create a major dent in your bank account, either. There are plenty of affordable keto meal delivery services out there that offer budget-friendly options.

Alright, the keto meal delivery reviews are in, and if you still want to do keto in spite of the restrictions, bookmark this list of the best options. Next time you’re feeling overwhelmed (and like you can’t do another thing with avocados, lol), try having one of these keto meal kits shipped right to your doorstep.

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1

Snap Kitchen

Snap Kitchen has tons of variety for all of your keto meal needs. The delivery service works with expert dietitians to build portion-controlled plates that are literally made fresh on the daily. Its products are also totally free of gluten (in case gluten is an issue for you!), antibiotics and added hormones, so you can rest-easy knowing that you’re eating only the highest-quality ingredients. Snap uses a carb guideline of only 30 grams of net carbs per day, which (they claim) helps increase mental clarity, improves your blood sugar, and gives you more energy overall.

Best For Gluten-Free Folks

How it works: Customize your meal plan by selecting specific meals at the beginning of each week. You can buy your meals in packs of six for $69.99 or 12 for $114.99. If you live in one of the 38 states listed on their site, you can get your meal delivered straight to your home.

Once you receive your box, literally all you have to do is plop the container in the microwave or heat on the stove to warm up your meal. Not feeling one of the dishes? No worries, you’re not tied to any of them. You can swap meals out each week for new ones.

2

Fresh N’ Lean

Yep, you guessed it. Fresh N’ Lean products are totally ~fresh~, organic, and prepared by real chefs. The service also changes their menu every week, so you never feel like you’re having the same ol’ meal every day. Also a major plus? Fresh N’ Lean will literally send you breakfast, lunch and dinner, all with zero-prep required. Just reheat and serve, friends.

Best For Switching Up Your Meals

How it works: You can order a week’s worth of meals or just single servings when you buy from this service. While prices vary, one dish will cost roughly $11.00 per package. If you like what you tried with one dish, you can commit to five days worth of meals for $172 or seven days worth for $240. Considering you’re set for every meal all week long, you just might be able to justify this steep price.

3

Paleo On The Go

Okay, so Paleo On The Go isn’t truly keto-specific. That said, there’s still plenty of keto-friendly options available on the site like shrimp pad thai, white chicken chili, chicken soup, and warm bone broth. POTG promises to deliver your order in two days or less, and all you have to do is store your meals in the freezer until you’re ready to put them to good use.

Best For Paleo Lovers

How it works: Order your meal before 4:00 EST Monday through Thursday and before 2:00 EST on Friday and you’ll receive food the very next day. In the ‘Keto Sampler’ you can get seven meals for $125.00, or check out tons of other options that are paleo and Whole-30-approved on the site.

Wondering how to heat things up? The microwave and oven needs vary by each item, but regardless there’s almost no prep involved in these straight-to-your-door meals.

4

Pete’s Paleo

Sooo again, not keto-specific but still keto-friendly all the same! Pete’s Paleo will deliver tons of meal options to your doorstep prepared by chefs with fresh, seasonal ingredients. If you’ve ever felt like you’re running out of options with keto, Pete’s has so many creative meals that are already fully prepped. Just heat them up and you’re totally good to go.

Best For Seasonal Ingredients

How it works: If you want meals in bulk, Pete’s has got what you’re looking for. Order meal plans in sizes of 5 for $79.95, 10 for $149, or 14 for $196. Want to have food ready for your whole crew, too? There’s family plans with five meals of four servings each for $280. So yeah, feel free to cross cooking meals and prepping for family dinner off of your checklist.

5

Sun Basket

Okay, so Sun Basket isn’t a keto-specific meal delivery kit, but it is an awesome subscription service that has tons of diet plans to choose from. For keto, you’ll want to select The Carb-Conscious Meal Plan, which features a rotating menu of recipes (which you get to pick out) that clock in with 25 to 35 grams of net carbs or fewer and at least 25 grams of protein per serving. Healthy fats from nuts, avocados, and oils are also built into the mix. But the best part? The protein sources are about as healthy as you can get, from organic eggs to antibiotic- and hormone-free, responsibly-raised meats.

Best For Diet Plan Variety

How it works: You choose to receive anywhere from two to four recipes per week for a minimum of two people, with each meal costing about $11 to $12. Conflicted about what you want to try? Let their in-house chef choose for you. (Psst…that’s a great way to find new keto-friendly meals you’re crazy about).

Skip a week, cancel, or change eating plans whenever you want—Sun Basket makes it almost too easy.

6

Territory Foods

Another meal delivery service that has #options? Territory Foods relies on chefs and nutrition experts to create entrees that check every specific diet plan’s boxes. Their über-popular Keto Reset eating program centers around plenty of healthy fats and minimal carbs, of course, but also packs in low-carb, keto-friendly veggies for optimal health.

Best Keto Reset Program

How it works: Territory delivers meals directly to your doorstep. You can choose twice-weekly meals to be delivered on Mondays, Thursdays, or both. Meals begin at $9.95, with separate sides and mains starting at $7.99.

7

Green Chef

Green Chef offers organic meals that you actually make at home. They also service other dietary needs, so you just need to make sure you order from the keto section (which is also gluten-free).

Best For Cooking At Home

How it works: Plans vary but usually cost around $12.99 per meal for the keto plan, per the company’s website. You can sign up for a two-person plan that gives you three dinners for two people that’s delivered once a week.

The ingredients for the meals show up, and then you prepare them yourself. (Green Chef swears all meals can be made in 30 minutes or less.) If you’re interested in a meal-delivery service, but still want to see everything that goes into your dishes and level-up your cooking skills, this is probably the meal delivery service for you.

8

FACTOR

FACTOR is big on grass-fed meats that are free of hormones, GMOs, and antibiotics, and they also use a ton of organic produce, according to their website. This is another one that services all diet types, but offers up keto-friendly meals (just look for the “K” for keto at the bottom of the recipe).

Best For Grass-Fed Meats

How it works: FACTOR delivers a bunch of different packages, ranging from $60 for four meals a week to $198 for 18 meals a week (basically breakfast, lunch, and dinner for six days).

You have two options with your plan: You can choose your meals each week, or let the company choose them for you based on your tastes and keto preferences. The meals are delivered fresh, not frozen, so all you have to do is heat them up.

9

Provenance Meals

Provenance Meals doesn’t have a strictly keto meal selection, but they offer plenty of low-carb meals. But it helps if you’re already well-acquainted with keto before you opt for this service, since you’ll have to pick-and-choose which meals are right for your diet. All of their meals are gluten-free, dairy-free, and refined sugar-free. Bonus: They’ve even partnered with a non-profit that focuses on regenerative agriculture, which means 1 percent of each Feel Good Fix meal sale goes to improving farming soil health.

Best For Hand-Picking Your Meals

How it works: Provenance Meals delivers Feel Good Fix nationwide on Tuesday nights. For $52 per day, you can have pre-made breakfast, lunch and dinner delivered to your home or office. There’s no subscription required; you pick how many meals you want and how often each week. If you’re a fan, there’s a membership option that comes with a 10 percent discount on your recurring weekly order.

10

Clean Eatz Kitchen

Clean Eatz Kitchen ships everywhere east of Colorado, offering keto meals and other plans, like weight-loss and gluten-free.

Best For Big Families

How it works: Choose meals from the menu or create your own by mixing and matching from their ingredient list. You can get five heat-and-eat meals for $39.95, and shipping is free. There’s also an option to order bigger portions for families, running at $72.95, if you need more food for more people.

11

518 Kitchen

Meals from 518 kitchen are designed and prepared in small batches by chefs in order to maximize the flavor and freshness of each meal. The meals are then flash frozen to preserve them as they make their way to you.

Best For Small-Batch Frozen Meals

How it works: You can design a lunch and dinner box filled with 14 entrees for $162. To prep your box, choose from options like Chicken Tikka Masala or the Cauli Mac & Cheese. Once you place your order, the meals are delivered nationwide through FedEx overnight shipping.

12

Proper Good

Perfect for soup lovers, Proper Good makes tasty keto-approved soups in flavors like sweet red pepper & meatball and chicken & mushroom, though they’re in the midst of launching some serious meal options, too. Plus, they’ve got oatmeal options, too.

Best For Keto-Approved Soups

How it works: You can purchase soups individually, or sign up for a subscription program to get a certain flavor or a keto pack delivered to you once a week, or every 2, 4, or 6 weeks. Opting for a subscription package allows you to save 15 percent on each individual soup. You can subscribe for a monthly keto pack of six soups for $39.09.

13

Trifecta Nutrition

With Trifecta, you can opt for a weekly delivery of chef-prepared meals made with organic ingredients and designed so that you’re eating no more than 20 grams of carbs a day. The ready-to-eat, macro-balanced meals also average about 35 grams of fat per day and 41 grams of protein.

Best For Carb-Counting Meals

How it works: Trifecta offers you the option to really personalize your delivery by allowing you to choose how many meals you’d like per day, how many days a week you want meals for, and whether you’d like breakfast included in your delivery. Two meals per day seven days a week comes out to about $209.86.

14

Performance Kitchen

With Performance Kitchen, you can get fresh, frozen meals inspired by the Mediterranean diet. The meals are made with minimally-processed ingredients, under 500 milligrams of sodium per serving, and less than 4 grams of added sugar.

Best For Mediterranean-Inspired Meals

How it works: You can order keto-friendly meals like cream chicken with bacon or chicken cashew satay a la carte, and if you plan on feeding more than just yourself, you can opt for the ‘multi’ option on each meal, which will provide you with enough food for 2-3 people. Delivery in the Pacific Northwest and California takes one to two business days, but other areas should expect a wait time of two to three weeks.

15

HelloFresh

Though HelloFresh doesn’t have keto options specifically, they do have a category for low-carb meals. You can find the carb-balanced meals under the ‘carb smart’ tag on their website. In your delivery box, you’ll get the ingredients and instructions to prepare the meal yourself, so some cooking is required.

Best For Individual Cooking Ingredients

How it works: HelloFresh lets you customize your plan according to how many people you’re feeding and how many recipes you’d like per week. A plan for two people and three recipes per week comes to about $8.99 per serving.

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30 Cheap Keto Meals That Won’t Break The Bank

So, you’ve done your research and you’ve decided you’re going to go for it!

You are SO gonna rock this keto thing!

Ain’t nothin gonna hold you back!

Except…

Maybe…

That stupid grocery budget thing you set up when you were feeling all adult-y that day.

And now you’ve got to stick to it cuz you already told your mom and she was so proud she told Aunt Emma and she told all the girls at bingo…

So now you’re stuck with that stupid grocery budget and how in the world are you going to do keto and lose weight and finally look better than that stuck up Becky Barnes at your stupid high school reunion?!?

Take a deep breath.

Find your happy place.

I got you!

I have searched for the frugal-est of frugal meals that are all keto-fied.

So now you can stick to your grocery budget (go you!), AND totally outshine Becky Barnes!

All at the same time.

Piece of keto cake!

You don’t have to be on an egg fast to enjoy this quiche.

It’s easy too, so that’s a bonus!

And you really can’t get much cheaper than eggs.

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Another frugal cheesy egg dish.

Mascarpone makes these eggs so creamy you’ll never go back to plain ole scrambled eggs again…

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I love a good casserole!

They are great for making up the night before and popping in the oven when you are ready to eat.

Buy your sausage when it’s on sale to make this one even cheaper!

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If you like a bit of a southwestern flair like I do, you will love this recipe!

There are awesome straight out of the oven, but they’re also perfect for a grab and go meal from the fridge.

Also great for a mid afternoon snack before that boring meeting you have to go to at work…just sayin…

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These breakfast sandwiches have a little bit of a zip to them as well.

And if you get a spicy sausage, hold me back!

Tuck in a little avocado and you have a breakfast winner for sure!

And seriously, how fun is it to use sausage patties as bread?

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And from right here at the Low Carb Keto Kitchen is my cheddar and broccoli quiche.

So good!

Perfect for a brunch, great hot or cold, and a pretty frugal breakfast option.

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Let’s move on over to the sweeter side of breakfast, shall we?

What’s a Saturday morning without pancakes?

These cheap and easy keto pancakes are sure to fill that gaping void.

With sugar free syrup, of course.

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I’m kinda a sucker for anything pumpkin.

And these pumpkin flaxseed muffins are pretty dang tasty!

This is another great make ahead breakfast option so you can eat on the run.

Eat them cold, or heat them up, either way they are amazing!

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Do you miss oatmeal?

I miss oatmeal.

But this overnight chia oatmeal lessens the sting a little bit.

You can add the nuts of your choice and maybe even some berries if you are so inclined.

I usually am so inclined. Blueberries are my favorites…

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We used to call these Dutch Baby Pancakes.

This ketofied version is so good, you’ll never tell the difference!

Serve with sugarfree syrup, or plain, it’s hard to beat.

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You can’t really go wrong with a salad.

And this cobb salad is so filling.

Chicken, bacon, feta cheese…I want one right now…

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Not only is this soup delicious, it’s packed with nutrition and it’s also anti-inflammatory with the addition of the turmeric.

It’s a lovely light soup that is great for lunch or a light dinner.

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If you are feeling blue because you’re missing out on your favorite egg rolls, cheer up!

This wrapper-less egg roll dish has got you covered!

It’s fast and easy to prepare, reheats well, and works great for a make ahead meal.

For even less carbs, skip the shredded carrots.

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Some like it hot, and if that’s you, this may become your go-to soup recipe!

Shredded chicken, taco seasoning, and of course jalapenos are center stage in this soup.

And this one has a bonus too, because you can make it in the instant pot or crockpot.

Don’t you just love bonuses?

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Here’s another instant pot soup that you can do in the crockpot as well.

Nourishing and oh so tasty, this beef and kale soup starts with mineral rich broth and just gets better from there.

Rich and satisfying and perfect for lunch or dinner.

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This chicken quesadilla recipe has a special place in my Mexican food loving heart.

Using cheese as the tortilla is genius!

Gives me all the feelz…lol…try it.

Today.

You’ll be so very happy that you did!

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This tuna salad recipe is lovely and fresh and perfect for a lunch that is satisfying and filling, but doesn’t weight you down.

Prep the veggies ahead of time for a quicker lunch.

Perfect to take to school or the office.

Or even on a picnic in the park…

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Another salad that is great to take on the go.

The avocado gives it a boost in the vitamin and fat content departments.

Make this in little rolls for appetizers at your next get together and bask in the complements of your friends.

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Everything you love about lasagna without the carbs.

The tomatoey sauce…

The Italian herbs…

The ooey gooey cheesy goodness.

All right here, folks.

You can make these ahead and reheat under the broiler for a quick lunch.

Buon Appetito!

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Let’s start with one of my favorites.

These pork chops are so tender and juicy, you’ll think you died and gone to hog heaven…

You can fix the rest of your meal while these are baking for a quick and easy dinner that’s on the table in under 30 minutes.

Easy, fast, and cheap.

Win-win-win!

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Another Mexican recipe that I love.

And this one uses chicken thighs which are less expensive than the breasts.

And I think they are tastier as well.

Sheet pan dinners are easy to make and easier to clean up.

And who doesn’t love that?

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I love a good, hearty beef dinner. And this keto beef stroganoff is no exception.

No white rice and no pasta means it’s low on carbs but it’s big on flavor.

This dish has the OG awesome sauce flavored with onions and mushrooms.

So much to love here!

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This amazing Shepherd’s Pie is made with lamb and topped with cauliflower instead of mashed potatoes.

If lamb isn’t in the budget, simply substitute ground beef or even ground turkey.

It’s really good with which ever protein you have in the freezer.

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Another awesome sheet pan dinner here. Don’t you just love those?

I try to serve fish at least one night a week.

This one has become one of my go-to fish recipes.

Tilapia is a mild fish, so even if you don’t like “fishy” fish, give this one a try!

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I love this pizza casserole.

Everything I love about pizza without the carb-y gluten-y crust.

And, you can use your favorite toppings so you can have it your way.

Like Burger King.

Only better…

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This chicken dish is simple and elegant.

Fancy enough for a dinner party, but quick and easy enough for a week night dinner.

The recipe calls for reduced fat cheese, but here in keto land we go full fat.

You can sub chicken thighs for the breasts to make it a more frugal meal.

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I love skillet meals almost as much as I love sheet pan meals.

So easy to clean up after.

And chances are good the family will clean up this Mexican Zucchini and Beef Skillet.

As in, no leftovers…

Simple ingredients in one skillet always equals genius in my book.

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From right here at the Low Carb Keto Kitchen comes this quick Chicken Alfredo.

Another skillet meal, of sorts.

This one uses left over cooked chicken and is served over spaghetti squash “noodles”.

You’ll never miss the pasta!

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Another one from here on the blog. And this one is another skillet meal.

Told you I love them.

And this one also uses precooked chicken.

So another option if you have left over chicken from another meal.

I think this is probably one of our most favorite meals of all time.

It really is that good.

But don’t take my word for it, make some tonight and you’ll see!

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So there you go!

30 days of cheap keto meals that will keep you in ketosis and keep you in the black.

Emma and the girls gonna be so proud!

Peace, love, and keto on!

If you loved it, put a pin in it!

Ketogenic Diet: Your Complete Meal Plan

How Keto Works | Keto Meal Plan | Keto for Weight Loss | Keto for Muscle Gain | Keto Mistakes & Side Effects | Best Keto Supplements

You’ve heard the arguments, weighed out the challenges and benefits, and decided you’re all in: You’re going keto.

More people than ever are embracing this very low-carb, high-fat diet plan and sticking with it for months or even years. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they’re leaner, healthier, and more mentally focused than ever.

But for every lifter who ends up loving the ketogenic diet, you’ll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all.

Here’s what you need to know—including keto meals and a keto food list—to ace your nutrition and supplementation during the crucial first month of ketogenic dieting.  

Your Must-Have (and Must-Not-Have) Keto Food List

Ready to head out the door and start buying your keto foods? First get rid of foods that don’t fit with keto. This means any food with a significant carb content, including fruit. Even carrots and onions are too high-glycemic to work with keto.

Healthy snack options can be hard to find on a keto diet. Kill your carb cravings with these delicious low-carb snacks!  

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Now that your cupboards are bare, here are some of the staple keto diet foods you should build your ketogenic diet around:

• Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds
• Avocado
• Whole eggs
• Full-fat cheese
• Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye
• Chicken: Thighs and legs
• Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper
• Pork rinds
• Olive oil
• Salted butter
• Heavy cream
• Sour cream
• Cream cheese
• Fatty fish: salmon, mackerel, sardines, anchovies
• Bacon
• Chicken broth or bouillon cubes with at least 1 gram of sodium

That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen. For every gram of glycogen we lose, we lose 3 grams of water. Drinking bouillon broth will help prevent dehydration and improve the way you feel on the diet. Water isn’t enough on keto; you need enough sodium, too.

Want even more guidance? Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you up and running.  

Keto Meal Plan for Beginners

Breakfast Option 1: Fried Eggs with Sautéed Veggies and Bacon

Cook two slices of bacon and set aside. Sauté 1/2 cup of sliced mushrooms in the bacon grease, adding 3/4 cup spinach at the very end to cook slightly. Serve sautéed veggies and bacon with 2 eggs fried in butter.

Breakfast Option 2: The “No Egg” Breakfast

Cook 1 ounce of sausage (check the label to make sure it’s sugar-free) according to the package directions. Sauté 1 cup of chopped bell pepper in 1 tablespoon of olive oil, then serve with the sausage sprinkled with 1 ounce of shredded cheese.

Lunch Option 1: Taco Salad

Cook 3 ounces of 80/20 ground beef with 2 teaspoons of taco seasoning. Serve with 2 cups of shredded romaine lettuce, sliced cherry tomatoes, 1.5 ounces of shredded cheese, 1/4 an avocado, and 1/4 cup of sour cream.

Lunch Option 2: BLT Lettuce Wrap

Spread 2 tablespoons of mayonnaise on three large romaine leaves, using them to wrap 2 ounces of grilled chicken and six slices of cooked bacon. Top with sliced cherry tomatoes and 1 ounce of shredded cheese.

Dinner Option 1: Pork Chop with Mushroom Sauce and Steamed Asparagus

Cook a 4-ounce pork chop. Sauté 3/4 cup of sliced mushrooms in a pan with butter and olive oil. Add 1 teaspoon of mixed garlic, 1 pinch of thyme, and 3 tablespoons of heavy whipping cream. Pour sauce over pork chop and serve with 1/2 cup steamed asparagus.

Dinner Option 2: Baked Salmon with Loaded Baked “Potatoes”

Cook the salmon with 1/2 tablespoon of butter. Combine 3/4 cup of steamed cauliflower, 1.5 tablespoons of butter, 2 tablespoons of sour cream, 1 slice of chopped bacon, 1 tablespoon of chopped scallions, and 1.5 ounces of shredded cheese. Bake at 350 degrees F until browned.

Anytime Quick Keto Meal: “Fridge to Pan”

This is an easy way to make a tasty, keto-friendly meal—and clear out the fridge. The more variety in the ingredients, the better! Macros will vary on this one depending on the protein and veggies you use.

Add as many of the following as you’d like to a skillet with butter or olive oil:

• Protein: Ground beef, sausage, bacon, chicken, or eggs
• Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, or zucchini
• Sugar-Free Seasoning: Salt, pepper, garlic, taco, or ranch
• Cheese: Just grate it on top and let it melt.

Snack Ideas

• Jerky (Watch the carbs here, because different flavorings and sweeteners can add to the carb count quickly.)
• Cubed cheese
• Nuts and seeds
• Pork rinds
• Veggies and dip
• Sugar-free jello
• Meet Your Keto Macros

You may think you have what it takes to make the switch to keto without tracking your macronutrients, but you’re probably wrong. Getting your macros correct is the most important part of a ketogenic diet!

Here’s how keto macros end up looking for most people:

• Carbohydrates: 5-10 percent
• Fats: 70 percent
• Protein: 20-30 percent

Basically, a keto diet meal plan is a carbohydrate-restricted, high-fat, moderate-protein diet. If you’re accustomed to a protein intake close to or above your body weight in grams each day, you may be skeptical about a diet that reduces it by as much as half. Fear not.  

Ketones have a “protein sparing” effect, which means you don’t need to—and shouldn’t—take in huge quantities to still see muscle-building results. Once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day. Serious lifters and athletes end up right around 20 percent.  

How to Eat for Muscle Gain and Weight Loss on the Keto Diet

Once you have your carbs and protein set, simply fill the rest of your daily calorie needs with fat, calibrating your total intake to match your fitness goal. If you want to gain a bit of weight, for example, add approximately 500 calories, or 55 grams. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.

Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don’t go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.

15 Cheap Keto Meal Prep Ideas

To put it simply, the ketogenic diet is the lowest carb diet at present. This means that it is suggested to consume only 20 grams of carbs or less per day while also requiring a high fat intake. With this, you are trained to track your meals. However, that won’t really work if you are always in a hurry for work or school so planning out your meals ahead of time is your best strategy in following the keto diet. With that said, I have prepared 15 cheap keto meal prep ideas you can easily do! 

15. Keto Meatloaf Casserole

When you’re struck with the dinner dilemma and can’t decide between meatloaf or a casserole, don’t decide at all and make this tasty all-in-one keto Meatloaf Casserole!

Check it here.

14. Keto Mexican Cauliflower Rice And Chicken

This keto cauliflower rice and chicken is the perfect one-pan dinner any night of the week! Quick and easy and jam-packed with flavor, this keto Mexican dinner is sure to be a new favorite!

Check it here.

13. Keto 4-H Burger Mate – Healthy Homemade Keto Hamburger Helper

I grew up eating hamburger helper. It was nothing fancy, certainly not gourmet, but I loved it! I loved it so much, that even when we gave up processed foods and moved to a clean eating diet several years ago, I found a recipe to make it at home using whole ingredients.

Check it here.

12. Green Chile Mexican Chicken (Low Carb Dinners)

The BEST Green Chile Mexican Chicken dish is much closer than the restaurant! This one is low carb and only a 10-minute prep in your own kitchen.

Check it here.

11. Keto Egg Salad with Bacon

Keep this Keto Egg Salad with bacon recipe in your back pocket, because it’s healthy, super tasty and SO easy to make! It’s totally perfect for a quick lunch, for your weekly meal prep, or to bring to a picnic.

Check it here.

10. Best Cheesy Keto Taco Casserole Recipe – Easy & Low Carb Skillet Dinner

This easy keto taco casserole recipe is perfect for Taco Tuesday and any low carb diet! The recipe is loaded with tons of cheese and Mexican flavors, and it’s a great meal for the whole family! The best part? It’s ready in just 30 minutes!! Making it great for busy weeknights!

Check it here.

9. Keto BBQ Chicken Drumsticks

An easy keto and low carb friendly approach to getting crispy, flavorful, BBQ chicken drumsticks without having to use a fryer!

Check it here.

8. Cauliflower Perogie Casserole Recipe

This cauliflower perogie casserole recipe is a family favorite full of delicious cheesy goodness. Add it to your low carb menu planning or keto diet today!

Check it here.

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7. Yummy Low Carb Hamburger Soup

Low Carb Hamburger Soup is always a crowd pleaser around here! This is a recipe that I will often double and triple when meal planning. I will serve some on the day of cooking and freeze the rest in small batches to use later.

Check it here.

6. Pizza Stuffed Zucchini Boats

Pizza Stuffed Zucchini Boats are such a fun way to enjoy all the delicious flavors of pizza, but in a healthy way! This Zucchini Boat recipe is low carb, keto friendly, and gluten free, but tastes amazing! An easy weeknight dinner and a great way to work vegetables into your diet!

Check it here.

5. Keto Big Mac Salad

This keto big mac salad is loaded with all your favorite burger toppings including pickles, onions, avocado, bacon, and a “special sauce” dressing! You will not even miss the bun with these low carb and keto big mac salads.

Check it here.

4. Air Fryer Parmesan Crusted Chicken Breast

Air fryer parmesan-crusted chicken breast are lightly coated in Greek yogurt and parmesan cheese before being air-fried until crisp and juicy. This low-carb and gluten-free recipe is a healthy weeknight dinner the whole family will love.

Check it here.

3. Easy Bacon Cauliflower Fried Rice

This is a quick and easy meal using delicious crispy bacon, pre-made frozen cauliflower rice, and a handful of veggies for the perfect breakfast, side dish, or dinner recipe. It’s whole 30, gluten free, and low carb keto friendly too!

Check it here.

2. Instant Pot Lemon Garlic Chicken Recipe

Instant Pot Lemon Garlic Chicken recipe is one of the most delicious meals that you can make in your Instant Pot. It’s creamy, zesty, and absolutely delicious! This recipe is so easy and quick to make as it takes less than 30 minutes to be ready!

Check it here.

1. Sheet Pan Eggs For Sandwiches

Easy sheet pan eggs recipe that makes a perfectly healthy breakfast, brunch, or light lunch. It is a great breakfast meal to cook for meal planning as well as to feed a crowd.

Check it here.

Ingredients

• Meatloaf Casserole
• Mexican Cauliflower Rice And Chicken
• Healthy Homemade Keto Hamburger Helper
• Egg Salad with Bacon

Instructions

1. Choose any Cheap Keto Meal Prep Ideas from the post that you like
2. Click on the link below the photo to get the full recipes and instructions.
3. Try the best Cheap Keto Meal Prep Ideas and share your photo under my pin on Pinterest!

Sharing is caring!

43 Easy & Cheap Keto Meal Prep Recipes

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We’re coming at you today with our list of cheap keto meal prep recipes, fully updated for 2020.

If you’re trying to find cheap keto meal prep recipes that are easy, and that actually taste good, this list is exactly what you need. I’m a huge fan of eating low-carb when I’m trying to diet, so I’ve got a few recipe lists you can use to find exactly what you’re looking for:

If you need some extra help, you can also sign up for one of our favorite meal prepping apps! 

We can also help you learn how to meal prep, find easy meal prep ideas like one pot meals or sheet pan dinners! We’ve also got a list of 75 cheap crockpot recipes for less than $3 a pop.

Want to pick up our favorite meal prep containers for keeping food fresh?

This is the Utopia kitchen glass container set. These are microwave safe, oven safe, freezer safe, and dishwasher safe. Whip up your favorite meal prep and store them in these long-lasting containers!

How long does it take to get into ketosis?

This is the golden question for all keto dieters! The sooner you can get your body into ketosis, the sooner you start using fat for fuel! Most people who have studied keto diets say that it takes between 2-4 days to get into ketosis and it can take up to a week. Check out our full list of signs of ketosis to find out if you are in keto or not!

The first time you try a keto diet, it will take your body longer to make the switch. But every time after that, your body will make the switch quicker.

How to get into Ketosis fast

If you want to get into ketosis as fast as possible, you need to do a couple of things right.

1. Skip the pre-diet carb binge

The worst thing you can do for getting into ketosis is to eat an insane amount of carbs right before you start. Imagine you are trying to use up all the gas in the car. When you eat a high-carb meal right before starting keto, you are basically topping off your gas tank and filling up a few extra gas cans. This will just take you longer to get into ketosis.

You MUST avoid having an all-out binge the night before starting your keto diet.

2. Deplete your energy

You need to get rid of all that energy (glycogen from carbs) you have stored up as fast as possible. The easiest & most painful way to do this is to do high intensity fasted cardio the first few days of your keto diet. The higher intensity, the more of that stored up energy you’ll use up.

3. Do a mini-fast

One of the most effective ways to get into ketosis fast is to to a short fast before actually starting your keto diet. Let’s say you wanted to start your keto diet on a Monday, you might eat your last meal Sunday at around lunch-time and just have a handful of nuts or veggies for dinner.

4. Ramp up your fat-intake

When you’re in ketosis, your body is using fat for energy. This means you need to give your body the energy it needs! My favorite keto meal prep recipe to get started on keto is #29 on this list. I love to add in half an avocado to really increase the fat intake.

43 Easy and Cheap Keto Meal Prep Recipes

8 Keto Breakfast Ideas

One of the biggest challenges to eating keto is breakfast. Sure, the idea of eating eggs and bacon everyday sounds appealing at first. After a week though, you’ll start to crave variety. The key is to change things up and find what works for you. If breakfast is your biggest challenge, then check out our list of 50 healthy breakfast ideas. 

If you struggle giving yourself enough time each day to cook before work, then give any of these keto breakfast ideas a try! Here is a friend of mine’s monthly grocery plan if you want an example to follow!

We’ve also got a list of 35+ Keto fat bomb recipes that are super tasty and easy to make. They are perfect for a low carb, keto snack!

1. Keto Sausage and Egg Sandwich

This first recipe comes from one of my favorite resources for low carb recipes! This sausage and egg sandwich is basically a keto friendly egg mcmuffin and it is seriously delicious. The eggs might be a bit difficult to prep, but I recommend making the sandwiches and then sticking them in the freezer once you’ve got them all prepped.

Make these on Sunday and every morning you can heat one up before you head out the door for work! Super easy & keto friendly.

2. My Favorite Keto Breakfast Sandwich

My go-to breakfast used to be a homemade english muffin sandwich. I could make a dozen of them ahead of time and all I had to do was stick it in the oven or toaster for a few minutes before walking out the door. This recipe has been the perfect substitute!

You can make several sandwiches at a time, wrap them in parchment paper, and freeze or refrigerate them. They are delicious, easy to make, and no-carb. The perfect, cheap keto meal prep recipe for breakfast.

3. Crustless Spinach Bacon Quiche

If you’re trying to get some extra “hidden” veggies into your keto diet, then this spinach quiche is perfect for you. If you’re on a keto diet, the more greens you eat, the better you’ll feel.

This quiche is super easy to make & tastes surprisingly good reheated! I recommend eating it within a few days of first making it though.

4. Keto Breakfast Pepper Rings

Honestly, this might be my favorite recipe on this list of keto breakfast ideas. The peppers stuffed with sausage and an over-easy egg is impossible to beat. The recipe is super simple as well: cook sausage, stuff it in a bell pepper, add an egg and bake until ready.

For meal prepping, I recommend keeping the egg pretty runny on the first cook through. That way, when you reheat it, it isn’t tough or overdone.

5. Keto Egg Muffins with Sausage and Veggies

Finding breakfast meal prep ideas  that taste good days after is tough, but the secret for me has been these keto egg muffins. They heat up easily and with a little bit of sriracha or cholula, are great to eat for several days. I usually make 24 at a time and eat 4-6 a day for breakfast or a quick protein packed snack.

You can also change up the meat and veggies used each time you make it! Once made, they take about a minute to heat up and can easily be eaten on the go.

The only thing you need is a good non-stick muffin tray and don’t forget to spray the pan before cooking!

6. Low Carb Breakfast Pizza

If you’re on a keto diet, I really think that breakfast is the most important meal of the day to get right. If you can start your day off feeling full & happy, you’ll be a lot less likely to slip up throughout the day.

This low carb pizza is the perfect answer if you’re looking for easy keto meal prep recipes. It’s loaded with eggs, veggies, and you can top it with bacon, sausage, steak or whatever else your heart desires.

The best part of this recipe though is how well it heats up throughout the week.

7. Mostly Prepped Sausage and Eggs

This one right here is sort of a half-done meal prep.

If you have a bit of extra time in the morning or you’re willing to get up a few minutes early, then this is what I recommend: meal prep your meat + veggies and then each day cook the eggs fresh.

1. Dice onion, bell peppers, mushrooms
2. Saute sausage, bacon, or whatever else

Once you’ve got your base prepped and ready, all you have to do each day is wake up, crack some eggs into a pan and when they’re halfway done, add the sausage and veggies you’ve already prepped.

This lets you have a fresh breakfast every day while also cutting down on the time you have to spend each morning.If you want to save time, you can buy yourself an egg cooker!

If you hate eggs, you can also try one of our favorite breakfasts without eggs!

8. Green Smoothie

If you’ve never run a keto diet before, let me break something down for you. Keto diets are high in fat and protein, but have no or very low amounts of trace carbs. You know what you’ll never find in meat or cheese?

Fiber.

After a week of eating keto, you’ll start to feel stopped up–literally. The lack of fiber in your diet keeps things from, ahem… moving.

When you’re on a keto diet, you have to be eating lots of green veggies to get enough daily fiber. Breakfast is the hardest though. No one wants to eat broccoli or brussel sprouts for breakfast!

I started making these simple green smoothies. They don’t taste good. I don’t like them. But they are tolerable and keep me healthy. That’s what adults do right?

3 Step Green Smoothies:

1. Fill blender with spinach, kale, or mixed greens
2. Fill halfway up with water & blend thoroughly.
3. Add cucumber, celery, or both. Blend some more.

Jar it up and drink one every morning. Want more ideas like this? Here are the 40 best protein shakes out there!

15 Keto Meal Prep Recipes for Lunch

Most of these cheap keto meals would work well for dinner, but I thought I’d give you a few of my favorite keto lunch meal prep ideas! I prefer lighter and easier to re-heat meals for lunch so all of these will definitely be on the healthier side for keto. Here’s a bigger list of healthy meal prep recipes for weight loss!

9. Healthy Air Fryer Turkey Burger

These turkey burgers are one of my favorite air fryer recipes! They’re really quick and easy to make, while still being packed with flavor. They’re freezer-friendly so you can save time in the kitchen and double batch for next month.

Opt for a high-fat ground turkey mince to give these an extra kick of energy.

10. 12-Minute Asian Broccoli Salad

A delicious broccoli salad that uses aromantic healthy ingredients like ginger which also gives this recipe superb health benefits. This recipe is packed with vitamins and minerals that can sometimes be slacking in a keto diet.

11. Greek Lemon Garlic Chicken Salad

Most people know that mediterranean food is healthy! Almost every dish is loaded with veggies, chicken or fish. This greek chicken is one of my favorites! The flavors come together so well and the marinade is super easy to make!

This is definitely one of my favorite keto lunch meal prep recipes because it is light and filling at the same time. I can eat a good amount to stave off the hunger without getting tired from all the fats of most keto recipes.

12. Greek Meatballs with Tzatziki Sauce

Few foods bring me to my happy place faster than a plate full of delicious greek good with plenty of tzatziki. These greek meatballs are the perfect protein packed snack or keto friendly lunch. You’ll need to skip the breadcrumbs to make sure they stay keto, but they’ll still hold up decently well without them.

I recommend getting 2 lbs of meat (half turkey, half lamb) and cooking a few dozen of these meatballs. They heat up well and are super easy to pack into your favorite meal prep container.

13. Hot and Sour Soup

Now it’s pretty obvious that if you’re on a keto diet, you’re going to be consuming A LOT of meat. The diet really is designed for people who have an appetite for meat and like it so much they can get by without eating carbs.

But even for the carnivores out there like me, sometimes you need a break from chewing on chicken and steak.

This hot and sour soup recipe is a delicious keto friendly meal! The tofu makes it *somewhat* filling but if you aren’t feeling like eating a big meal and want to save a few bucks, this is a great option for you. Just make sure to go light on the cornstarch or skip it all together! A few whole eggs or egg yolks dropped into the soup can provide it a good, rich consistency.

14. Paleo + Whole30 Mexican Turkey Burgers

I’ll be real, normally I’m not a huge fan of ground turkey, but if I’m trying to keep my fat intake in check while eating keto, then it is a great sub for ground beef.

These turkey burgers fit almost every healthy “fad” diet around: whole 30, paleo, keto, gluten-free, grain-free. Pretty much everything free.

This keto turkey recipe is clean eating at its absolute purest form.

Best part is?

They taste amazing. Seriously.

15. Tuna Salad Recipe

Back in high school I’d eat tuna during wrestling season when I needed a lot of protein with no extra calories…

Nowadays though, I actually like to enjoy my food.

This tuna recipe is super easy to make & tastes great with any kind of lettuce or vegetable. You don’t have to worry about re-heating it or anything like that! Just make a batch and enjoy it all week. This is by far one of my favorite keto meal prep recipes.

16. Sheet Pan Steak Fajitas

These sheet pan fajitas right here are one of my go-to recipes! My wife and I eat fajitas probably once a week, at least! If I’m on a keto diet, I’ll eat the meat and veggies by themselves or on a salad. The spice blend Melissa recommends here is absolutely perfect for bringing out the meat flavor of the steak without being over-seasoned.

When it comes to keto meal prep recipes, this is one of the best!

17. Keto Sheet Pan Steak Fajitas

This recipe is amazing. If you love fajitas and want the ease of doing them all at once in the oven, this is the recipe for you.

BUT…

I almost didn’t include this recipe because the site is covered with ads. I mean filled to the brim.  15-16 in this one recipe. Frustrating, but the recipe is SO good that I couldn’t not include it. Don’t say I didn’t warn you!

18. Jamaican Oxtail Stew

I’m not exaggerating when I say that this oxtail stew is one of the best things I’ve ever eaten. Rich in flavor, great texture, and one of the most savory dishes I’ve ever made. The best part is that if you skip putting it on a bed of rice, you’ve got yourself a great keto meal prep recipe.

Oxtail itself is pretty high in fat and not the cheapest cut of meat, so I recommend putting in a few other cuts of beef like boneless short ribs. If you want to cut the cost in half, substitute a chuck roast for the oxtail. You’ll get more meat for half the price.

19. Pepperpot

No I haven’t made this one yet, but it is on my list of upcoming recipes to test out. You can use any cut of beef, chicken, or pork. To make sure it is keto friendly, skip the brown sugar, but it shouldn’t affect the taste too much.

There are some more unique ingredients to this recipe, so it may not be the cheapest. But it looks amazing!

20. Philly Cheese Steak

Philly cheese steak without the bread is a keto dieter’s dream. Sauteed peppers, mushrooms, and all the cheese you want on a bed of thinly sliced steak. This is one of my go-to meals whenever I’m deep into a keto diet and need to reward myself. Not the healthiest, but it is keto friendly!

1. Heat 1 tbsp olive oil.
2. Saute 1 Onion, 1 Green bell pepper, and 8oz mushrooms. Season with salt, pepper, and garlic powder.
3. Thinly slice 1 lb steak (ribeye is ideal) but sirloin can work if you’re on a budget. Saute in pan. Add veggies back in and stir all together.
4. Serve in a bowl & put cheese on top

21. Rancher’s Texas Chili

As someone who was born and raised in Texas, I grew up eating chili on a weekly basis in the fall and winter. I don’t blame my mom for making this a staple in our house. Super easy to make, cooks plenty for leftovers, cheap, and healthy. Everything we’re looking for.

What set’s Texas chili apart is the use of non-ground beef. Get yourself a chuck roast, trim the fat, and you’ll be set. To make sure this is a keto friendly recipe, you may want to skip the pinto beans and the brown sugar.

Even if you aren’t on a keto diet, this recipe is amazing and you need to try it today. This week. Try it. If you like this recipe, be sure to check out our other healthy ground beef ideas!

22. Mongolian Beef

It’s usually hard for me to find asian recipes that are keto friendly because they tend to use a lot of honey, brown sugar, or cornstarch to thicken the sauce.

This mongolian beef recipe is based off one a PF Chang’s classic and it actually works! The sauce isn’t as thick, but the flavors are still amazing even without the added sugar.

If you want a great asian dish to add to your list of keto meal prep recipes, this one is your best bet!

23. Paleo Filipino Skirt Steak Cauliflower Fried Rice

Full disclosure… I haven’t made this recipe yet myself, but I’ll be cooking it sometime in the next week and I will absolutely update this post.

But it looks freaking amazing! Skirt steak, veggies, and a fried egg to mix it all together with sounds amazing. Someone please try this as soon as possible and let me know how it is. Be sure to check out our full list of rice alternatives for meal prepping!

16 Dinner Keto Meal Prep Recipes

24. Loaded up Chicken Caesar Salad (My recipe)

This is a super quick recipe we eat ALL the time! It takes about 15-20 minutes to prepare and can easily make you 5-6 meals.

Ingredients:

• Romaine lettuce
• 2 lbs chicken breast
• Bacon
• Avocado
• Caesar dressing

1. Chop the romaine & cube the avocado
2. Cook the bacon however you like (I prefer to cook in a pan and then use the bacon grease for the chicken).
3. Season the chicken with salt, pepper, garlic powder. Cook for 5-6 minutes per side or until cooked through. Let rest & slice when done.

25. Sheet Pan Chicken Fajitas

This is another great recipe by Melissa of the “Number-2-pencil” blog!

What I love about this recipe is how well it holds up in the days after meal prepping. Some recipes have a pretty short “shelf-life” after cooking, but the chicken and veggies here almost taste better the next day when the flavors have time to sink in.

My one piece of advice is to give it a little spurt of lime juice after reheating them!

26. Chicken, Bacon, Avocado, Ranch Lettuce Wraps

This recipe is almost exactly like the salad recipe up above, except instead of a salad, you’re eating lettuce wraps.

Obviously the easiest way to make any recipe keto-friendly is to make any meat & veggie heavy dish and instead of putting it in or on carbs, put it over lettuce.

The combination of chicken, bacon, and ranch is impossible to beat. Avocado on top just takes these wraps to the next level.

27. Slow Cooker Buffalo Chicken Lettuce Wraps

The food I miss most when dieting are chicken wings. There truly is no substitute for good wings, but this buffalo chicken can *almost* satisfy the craving when I’m a few weeks into a cut cycle. I love using the chicken to make some mini lettuce tacos. Add some ranch & blue cheese to jazz it up.

28. Mozambique Peri Peri Chicken

I made this chicken dish for some friends a few months back and we all fell in love with it! The spice blend & marinade is amazing and I’ve used it on a bunch of other chicken dishes. The coconut milk in the marinade gives the chicken a richness that is hard to beat.

It was super easy to prepare and it should absolutely be a staple in your list of keto chicken recipes.

If you want to lower the fat content of the meal, you can sub in chicken breast for the thighs.

29. Chipotle Chicken Lettuce Wraps

I’m pretty sure this is the last lettuce wrap recipe I’ll include, but this chipotle copy-cat recipe is insanely good. I’ve made this chicken a few times now and it is a forever staple in our cooking toolbelt.

My wife makes fun of me, but every time I meal prep chicken or steak I will put at least a pound of meat into 4 different small containers. They are the perfect protein-packed snack when you want something filling and healthy!

30. Thai Chicken Noodle Soup, without the noodles, obviously!

I’ll warn you up front that this recipe takes quite a bit of prep, but it is absolutely worth it! The flavors are seriously amazing and it is one of the best keto meal prep recipes out there. You can use chicken, shrimp, and I bet any kind of flaky white fish would go really well with it.

31. 4 Ingredient Keto Coconut Chicken Curry

I recommended this one in my list of 46 easy & cheap meal prep recipes that can all be made for less than $2 a serving! It is one of my favorite keto chicken recipes and comes from my favorite food blogger out there: Fit Men Cook.

With only 4 ingredients, it is one of my favorite, keto meal prep recipes for rookies in the kitchen. Loaded with flavor, this chicken curry is a great high-protein option. The best part is, this recipe only takes about 20 minutes start to finish, so you can pull it off when you’re in a hurry!

You could easily put the chicken on a salad or in a veggie wrap to jazz it up some.

32. 30 Minute Turkey Meatball and Kale Soup

This recipe right here is one of the few soups that I love to eat! The veggies and turkey meatballs make it a soup that actually fills me up. It takes a bit of time to prep the turkey meatballs, but once they’re done, it takes no time at all.

One tip though: To keep this one keto friendly, you’ll need to use almond flour or another low-carb flour option. Standard flour will knock you out of ketosis.

33. One Pan Healthy Italian Sausage & Veggies

Chelsea’s blog is one of my go-to for healthy meal prep recipes. Almost every single one is loaded with veggies and I’m pretty sure she might be the best food photographer out there.

This sheetpan sausage and veggies recipe is by far one of my favorite easy meal preps out there. You simply cut the veggies and sausage, season it all up, and stick it in the oven.

To make this recipe keto friendly, skip the red potatoes.

34. Paleo Pork Egg Roll in a Bowl (Crack Slaw)

This egg roll in a bowl recipe is about as addicting as it sounds. The combination of ground pork, cabbage, and all the asian sauce/seasonings, makes for a perfect keto meal prep recipe.

Whenever I’m on a keto diet, this recipe is one of my go-to’s. Lots of keto meal prep recipes just don’t taste quite “finished” without the carbs, but this one truly does not need them.

35. Chicken Tikka Masala

Getting tired of just chicken and veggies? Look no further! This dish is perfect if you’re looking to switch it up and add a little flair to your chicken! This meal is low carb (KETO!!) and also only calls for two tablespoons yogurt instead, therefore it’s very health conscious all around.

The best thing about this dish is that you can make chicken tikka masala wraps with the leftovers!

36. Shrimp Avocado Salad with Tomatoes

When you first start on a keto diet, the idea of stuffing your face with meat and cheese is amazing. But after a few weeks, you’ll be tired of chicken and beef. This shrimp salad is AMAZING and incredibly easy to make. It seriously takes about 10-15 minutes to have 3-4 salads worth of food.

The shrimp taste great with cajun seasoning, blackened, or simply salt/pepper/garlic. It’s refreshing, light, and packed with flavor.

If you want a recipe that checks all the “healthy eating” options, this one is it: Keto friendly, gluten free, paleo, and whole30.

37. Creamy Spinach Stuffed Salmon in Garlic Butter

My wife and I LOVE salmon. Unfortunately, it is usually out of our budget, especially because she is all about that fresh-caught, atlantic salmon. I can get by with the farm stuff, but even that is expensive for us.

This spinach stuffed salmon though is freaking good. Like, mouth-watering, stomach growling, kind of good. If you want to finish your dinner and feel like you just ate out at a fancy restaurant, then you need to make this salmon.

38. Sweet Chili Salmon Meal Prep

Here’s another bomb salmon recipe for you that is a bit more sweet/spicy than savory. This asian-style, sweet chili salmon is one of the easiest keto meal prep recipes on this list because you simply put the fish in a baking dish, cover it with marinade, and bake it.

SO easy and really good to eat throughout the week.

39. African Okro Soup

So the past few months I’ve had a crazy new obsession with all things African food. It started when a friend took me to a restaurant here in Houston and I’ve been searching out new recipes since then.

The great thing about African food is that it is generally pretty healthy and they are really well seasoned/spiced!

This is the third recipe I’ve recommended from African Bites (my favorite food blog for African food)!

I actually haven’t made this one yet, but it looks amazing and easy to make. I’ll test it out soon to see if it re-heats well and I’ll report back soon!

See more ideas:

Lazy keto meals that are made in under 30 minutes
Macro friendly recipes for weight loss
Meal prep ideas for bodybuilding

4 Keto Side Dish Recipes

One of the keys to having success with a keto diet is to make sure you’re eating plenty of vegetables. The more green veggies you can eat, the better you and your stomach will feel. A diet without carb sources tends to be severely lacking in fiber, so eating lots of vegetables are an absolute necessity.

Here are a few of my favorite side dishes that I make when I’m on keto. They’re all super easy, tasty, and go well with most of the dishes on here.

40. Sheet Pan Garlic Parmesan Roasted Broccoli and Green Beans

If you haven’t noticed already, I love me some sheet pan recipes. They are a staple of easy meal prep recipes because the clean-up is so minimal.

This sheet pan recipe of broccoli and green beans is a perfect side dish. You can prepare 6-8 servings in less than 15 minutes!

41. Brussel Sprouts (My recipe)

This brussel sprout recipe is one of my own and it takes about 20 minutes to prepare, but they are freaking delicious! If you have any kind of chicken or steak dish, these brussel sprouts are the perfect keto side dish for you.

They aren’t the healthiest way to prepare them, but you’ll never go back to eating plain brussel sprouts again.

1. Chop the ends off and rinse.
2. Slice into thirds or do a rough chop on all the sprouts.
3. Cook in pan for 10ish minutes with 2-3 tablespoons of olive oil.
4. Once browned, add salt, pepper, and garlic powder to taste.
5. Add in a ½-1 cup of parmesan. Mix it all in and serve hot.

42. Asparagus

Asparagus is one of those super easy to cook green veggies. If you can buy them in season, you can usually get bunches of them at a decent price.

Here is my super quick, go-to recipe:

1. Rinse and cut the ends off the asparagus. Dry off.
2. Drizzle with olive oil, salt, pepper, garlic powder.
3. Cook in oven at 350 for 8-12 minutes depending on your texture preference. The longer you cook them, the softer they will get.

43. Seriously the Best Kale Chips

This past week I made a round of green smoothies (#8 way up above) and I had some leftover kale that I needed to cook. With a bit of searching on Pinterest, I found this recipe for kale chips.

Now for starters, I hardly consider kale to be food. It’s basically dirt.

But it is healthy dirt so I act like an adult and eat it anyways.

I have no clue if this is the best kale chips recipe out there, but it worked for me, so I’ll call that a win!

Frequently Asked Questions for Keto Meal Prepping

What can you eat on a keto diet? 

On a keto diet the rule is to eat foods that have no or very low amounts of carbs. You can eat all kinds of meat, fish, veggies, and cheese.

What do you eat the first week of keto?

During your first week of keto, it is best to start off eating higher fat content and absolutely zero carb: bacon, avocado, higher fat cuts of meat, fish, and lots of green veggies to make sure you eat enough fiber.

How do I meal prep for a week of keto? 

Your first keto meal prep should be simple and food you know you’ll enjoy. Grill up your favorite kind of meat or fish and meal prep some vegetables to go along with it.

Does weight stay off after the keto diet?

The keto diet is notorious for having bad weight rebounds when people stop their keto diet. It is normal to gain 4-8lbs of water weight immediately once you add carbs back into your diet. The best advice is to make sure you keep your calories consistent and slowly add carbs back in.

How long does it take to start losing weight on keto? 

Weight loss on the keto diet is almost immediate! Within a week you should lose 4-8lbs, but the majority of that will be water weight. It takes a couple of weeks to get into ketosis and actually start burning fat.

Can you drink alcohol on keto?

Alcohol is not recommended when you are on a keto diet, but you can drink small amounts and stay in ketosis. Here is a list of keto friendly alcoholic beverages!

How do I start a ketogenic diet on a budget?

Keto diets tend to be expensive because of the high volume of meat. If you want to eat keto on a budget, use the cheap keto meal prep recipes we suggested in this post!

Final Thoughts

I’m hoping to add to this list over time! I’m currently not running a keto diet, but I’m always on the lookout for good low-carb recipes that I can eat throughout the week.

If you’ve got any favorite keto meal prep recipes, share them in the comments below!

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.

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I’m delighted, honestly! I never thought that I could lose weight in principle, but that everything would be so simple and fast, and even more so.I am still, as they say, on the way to my perfection, but I am already sure that I will be able to see the cherished number on the scales. The keto diet or ketogenic diet is a low-carb, high-fat, medium-fat diet. A list of what you can eat on a keto diet: dairy and fermented milk products without sweet additives and dyes; bacon, bacon, loin, brisket; meat (pork, lamb, beef, veal). Desserts on a keto diet are prepared without the usual flour – wheat or rye, replacing it with flour from nuts and seeds.It seems that with such restrictions, you can forget about sweets forever. But that’s not the case: keto desserts when done right. Low carb recipes for the keto diet. You already know why you need ketogenic foods. But how to cook it all? But you shouldn’t eat bread or pasta on a keto diet. They provide nothing but calories from starch. Examples of healthy desserts for the keto diet. Various recipes, menu examples. As it turned out, waffles are a universal thing: they are equally beautiful as an independent dessert, if you cook them sweet. Complete list of foods for the keto diet: what you can and cannot.The author of the article. This list of foods includes everything you can eat for keto success. You don’t need to memorize it: just bookmark this page for you. Step by step recipes for desserts for the keto diet. On a keto diet, you can eat desserts. This is so news! True, not every dessert will work !. It’s pumpkin season and this recipe is as relevant now as ever. Sweet pumpkin, juicy coconut and lemon kiss, all in creamy Next. Vladimir Ketonov 01.10.2019. 0 1 100. The keto diet is not very easy to follow, especially if it is not clear what you can eat on it.Sweet carbonated drinks. Hidden carbohydrates and how to read the composition on the labels. Following a keto diet is not easy. The keto diet is an alternative to full hunger strikes that can cause less damage to the body. Together with nutrition, we continue to receive all the necessary substances and do not experience hunger, excluding only carbohydrates and forcing the body to start the process of breaking down fats. Cons of the keto diet One. A properly composed keto diet menu will help you lose weight in a fairly short time without training without harming your health, breakdowns and hunger.Find out what foods you can eat on a ketogenic diet. Coconut is one of the best foods for the keto diet. Of the herbal products, definitely number one. This is because coconut is high in fat and low in carbohydrates. And its value for health is undeniable. Nuts on a keto diet can be eaten in moderation, but be careful when using nuts as a snack. On a keto diet, low-fructose berries are acceptable in moderation. Subscribers: 2 thousandAbout me: All the best keto recipes. An encyclopedia on how to forget about fasting and being restricted. None of the volunteers who participated in the studies complained of bad feelings and negative consequences during treatment. The product has received a quality certificate that meets all international standards. This proves to the greatest extent that the natural complex is not a divorce, but a remedy that has earned the trust of many buyers and leading specialists in the field of nutritional science and endocrinology.

I love experimenting with various means for losing weight and somehow I came across SlimBiotic. Expensive for me, of course, but I decided to take a chance. I was surprised at the naturalness of the composition and the pleasant taste. No need to stuff pills into yourself or choke on something nasty, just stir it with water and drink it.

Essential oil of evening primrose is a very rare and expensive component, known since ancient times. It has a positive effect on all organs and systems of the body. Promotes effective breakdown of subcutaneous fat, normalizes hormones, improves skin elasticity, which is important for active weight loss.Additionally, it eliminates the problem of cellulite and stretch marks.

The main complications of obesity are infertility, prickly heat under the folds of fatty deposits, constipation, stones in the gallbladder and bladder, skin rashes. Other consequences of excess weight are joint inflammation, osteochondrosis, fragility and hair loss, insufficient blood supply to the brain.

KETO DIET Is it safe for health?

Going in for sports, I try to achieve good results and it is important for me to get better.And, of course, the saying that we are what we eat has a place to be. I often noticed that athletes give up carbohydrates before the competition. But in one article I learned that this style of eating is called the keto diet. This is a diet when a person’s diet includes the most fat and a minimum of carbohydrates. In more detail, the ratio of BZHU is approximately the following: fats – 75%; proteins -20% and carbohydrates only 5%. This, of course, will become something out of the ordinary for many, but in fact, it’s just worth changing your idea of ​​nutrition.

Personally, I have been eating this way for a month now. But this is my second entry into ketosis. The first time I lasted 3 weeks. It was very difficult because the transition was very painful. There was weakness and what is called the keto flu. It seemed that my temperature had risen. This state lasted for about 10 days. But the first week was the most painful of all. From the very first days, there were advantages to such nutrition, I felt that I could go without food for a long time. This allowed me not to think about her for a long time and to do business.By the way, there is a lot of energy on such a diet. You feel light and don’t even want to take a break.

Above I already wrote that the first time I stayed on this diet for 3 weeks. I could have stayed on it longer, just because I had problems with immunity, and switching to a different diet further undermined it, then I got sick and had to eat what I had. But after 2 weeks, I returned to keto again.

The second time was calm, I did not feel weak, there was no flu or pain.I quickly went into ketosis and began to notice that I was recovering quickly from exercise. There is simply something to compare with. Earlier, after a long run the next day, I could not run, because I felt heaviness in my legs and even pain. And now I have even forgotten these feelings. It’s just that at the moment, even after a long run, I can easily run even in the evening, and then early in the morning the next day. And often these runs become long.

I have suffered from plantar fasciitis for a long time, which can be incapacitated for several months.Exercises on the feet help to strengthen them, so all this can be solved. Also, my periosteum often hurt, but now everything is fine. I do not feel pain and this is very important for me. Of course, this may be due to the fact that I lost weight very much.

But in fact, you can do a carbohydrate load when you have to do tempo work. It also makes sense to take fast carbohydrates with you at a distance of more than 30 km. Fast carbohydrates can be in the form of Coca-Cola as well as sports gels.You can even take baby food with you, such as mashed potatoes and everything that is easy to digest. But all this is needed very little, because ketones in the body will already contribute to endurance.

Thanks to the keto diet, I got rid of 10 kg in 2 months. Now I weigh 4-5 kg ​​less than last summer. The most important thing is that it is fat that disappears, while the muscles remain. If you need a very minimum of carbohydrates, then the protein should remain in the same proportions. I eat 4-5 eggs a day so that my protein is always normal.

The most important thing is that food addiction disappears on such a diet. In the morning, you can freely plan things, and already have breakfast only at 12 o’clock. There is no lunch, and dinner until 6 pm. In the morning, you can drink tea with a piece of butter or coconut oil. In between breakfast and dinner, I drink coffee and also a bit of butter. Now I feel pleasure when I drink coffee. This was not the case before.

Many people love to eat this way, just because it is very tasty. This option is especially popular with people who love meat.After all, fatty pork and shish kebab will be an excellent choice on the menu. The truth will have to give up sugar and everything connected with it. But after some time, the understanding will come that all this is not in vain. You need to understand why to switch to keto. If you just lose weight, then there are plenty of other diets for this. True in keto, it turns out to be done very quickly. Also, such food can cure many diseases. But be that as it may, it is still necessary to consult a doctor.

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What is the keto diet. How to start a keto diet? … Products for the keto diet. How to choose quality foods on a high-fat, low-carb diet. List of foods for the keto diet: what to buy. What to replace. Budget Keto: It’s all about how to keep the keto diet from emptying your wallet. … Coarse almond flour is cheaper and works for most recipes. You can use the coffee grinder to prepare your own ground almonds. Have you heard that on a keto diet you can eat everything, not counting calories, as long as there are no carbohydrates, and you will lose weight? …Cheap, low-carb meals are easy; it only takes a little planning and preparation. Keto is not really a diet at all. I use the term keto diet more often. And people who don’t talk about their keto-ra menu. Is the keto diet expensive or not? Everything is extremely simple, the keto diet is more profitable. So, the keto diet in numbers: 1. By adhering to a keto diet or a low-carb diet, we exclude foods that lead to inflammation. The keto diet for weight loss provides a reduction in calories by 500 kcal.During the breakdown of 1 g of fat, energy is released equivalent to 9.3 Kcal, and 1 g of carbohydrate – 4.1 Kcal. Accordingly, by increasing the amount of fat in the diet. The keto diet is a diet in which the body gets enough calories. Due to the appearance of ketosis, a faster weight loss occurs. History of the keto diet, basic principles and scientific rationale, proven health benefits, advantages and disadvantages, tips for.
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The point of the keto diet is to eat predominantly fats with a minimum of carbohydrates so that the body goes into a state of ketosis. Any side effects of the keto diet can be prevented or at least minimized by getting enough water and salt from the diet. This will help replace what was lost shortly after starting a keto or low-carb diet. For example, try adding half. The keto diet has its own side effects. This should be clear to everyone who is going to try this way of eating.There are contraindications and negative aspects in everything and in any diet. Short-term side effects include, for example, the keto flu, bad breath, etc. those. In this section, I will try to cover the common side effects experienced by people on the keto diet. In most cases, these side effects can be easy. Now only the lazy has not heard of the miraculous ketogenic (low-carb) diet, which is followed by many stars, both domestic and foreign.The most common temporary side effects [17]. 60% and 50% of patients in the above study experienced these side effects in the early stages of the keto diet. A ketogenic diet lowers insulin levels in the blood, which forces the kidneys to excrete more sodium and water, when high. There is no research that shows the harm of following a keto diet. BUT! Digestive and stool problems, mineral imbalances and vitamin deficiencies are common due to dietary restrictions. This should be kept in mind when following the keto diet, but unfortunately many “experts” don’t.Short-term side effects of the keto diet include the keto flu, which can cause fatigue, nausea, and dizziness, and other symptoms. The keto flu usually goes away in a few days or weeks (14). Hello) There are the following side effects: Keto flu. There are many changes going on in your body, and you will feel it! … Less common side effects: In a small number of people, the keto diet can lead to: Gout. Keto rash (itching). The ketogenic diet, or the keto diet, severely restricts carbohydrate intake while increasing the amount of fatty foods.A common short-term side effect of the keto diet is the keto flu. The keto diet is a diet with low carb intake (which we wrote about in detail here), high fat intake, and moderate protein intake. With a decrease in the amount of carbohydrates in the diet, the body is forced to use fats as its main source of energy. At the beginning.

myths about the most popular diet on PEOPLETALK

Now only they say that about a fashionable keto diet, the main source of energy in which is fats.Eat almost all of the “forbidden” type of lard, bacon and butter and lose weight. But often what you could hear about this “fat” food system is just fiction. What rumors are spread about keto, we learned from an expert.

They say: you can’t lose weight on a keto diet

MYTH. The keto diet is a great weight loss program. This is due to the fact that in the absence of carbohydrates in the diet, the body begins to use ketones as the main source of energy, which are formed during the breakdown of our own fat reserves and from fats that we receive from food.The hormone insulin, one of the functions of which is to store energy in the form of body fat, remains low.

They say: the keto diet is only suitable for those who love hamburgers and other fast food

MYTH. No hot dogs, burgers, sausages and sausages, as well as other fast food are eaten in keto. The keto diet is primarily about high quality foods. Everything is strict here! No cheeses containing palm oil, fish grown on compound feed, eggs from chickens, “sitting” on hormones – only healthy, ideally farmed meat and poultry.Also on keto, you can eat animal fats (ghee, goose, duck, beef, lamb fats), ghee and butter, avocado oil, olive and coconut oils, greens and vegetables (that grow above the surface of the earth, that is, carrots and beets, for example, you can’t), heavy cream, sour cream, berries, nuts, seeds.

They say the keto diet is the most satisfying diet in the world

TRUE. This diet is based on moderate protein intake (no more than 20% of daily calories), low carbohydrate content (5-10%).The emphasis is on fats (70–75%), which are known to saturate well. A fat-protein meal, as opposed to a carbohydrate meal, reduces hunger by five to six hours. Therefore, on such a diet, you will not feel hungry!

They say: the keto diet is only suitable for men

MYTH. Both men and women can adhere to such a diet, but this program is strictly individual, it has a number of contraindications, for example, severe atherosclerosis, complicated diabetes mellitus or pancreatitis.However, if everything is good with your health, then there is nothing to be afraid of.

They say: the keto diet eliminates glucose, which means you will get tired quickly

MYTH. In the first week, you will really get tired, this is due to the fact that the carbohydrate type of diet will change to fatty. But, as soon as the adaptation period has passed, the body will use the energy obtained from ketones. As a result, you will feel a surge of energy, which does not depend in any way on the level of glucose in the blood.

They say the keto diet raises cholesterol

TRUE. But if you choose high-quality products: fish oil, meat from grass-fed animals, eggs from free-range chickens (we agree, this is not easy, but quite possible), then everything will be fine!

They say: the keto diet disrupts metabolism

MYTH. If you follow the program correctly and exit it correctly, then nothing will be disturbed.Before you decide to follow keto, it is advisable to give up all sweets, cookies, sweets, foods containing trans fats in advance (two to three months)! This will reduce the risk of disruption. And when you exit the program, add carbohydrates gradually, replacing fats with them.

They say: the keto diet is an expensive pleasure

PARTIALLY TRUE. Indeed, semolina, couscous and sugar are much cheaper than avocados, grass-fed meats or wild salmon. But, on the other hand, this is your choice and your health!

90,000 Keto Diet: a menu for a week for women

Spring is the best time to remember how you will look on the beach in summer 2020.It’s time to choose a fashionable swimsuit for the summer of 2020 and get rid of all the consequences of gray everyday life – eaten kilograms of chocolate, fried potatoes and March 8 cakes.

You could easily choose the Mediterranean diet and turn it into a lifestyle, but if the body requires serious measures, it’s time to go on a keto diet.

The opinions of those losing weight on a keto diet and nutritionists are divided: some believe that this is a good option for losing weight, while others insist that on a keto diet the body does not receive a shock batch of carbohydrates useful for the body.

We reserve the right for you to choose – to go on a keto diet or not . But we warn you that before any diet and any restriction in food, you should consult a doctor. Losing weight should not turn into a mockery of the body.

Keto diet: menu for the week

After a consultation with a doctor and the last breakdown before a keto diet (you also always gorge on everything before adjusting your diet?) – it’s time to study the keto diet menu for a week.

It is important to understand that any products from the menu can be replaced with cheap analogs (for example, any meat can easily replace pork), and the recipes can be converted into something more convenient for the whole family.

Keto diet: menu

The Keto Diet: A Weekly Menu for Women © depositphotos.com

Monday

Fried eggs, fried in butter, with lightly poached spinach.

Chicken chop with cheese, fried mushrooms, avocado and green pillow.

Fried pork with green beans stewed in coconut oil.

Tuesday

Omelet with mushrooms.

Salad with tuna, celery, tomatoes and lots of greens (the same salad mix).

Fried cabbage with bacon pieces.

Wednesday

Boiled eggs dressed with mayonnaise.

Grilled ground beef with broccoli.

Grilled salmon with spinach stewed in coconut oil.

Thursday

Coffee with heavy cream.

Pork steak with rice and cauliflower, cheese, herbs, avocado and salsa.

Fried pork with asparagus.

Friday

Fried eggs with bacon.

Lightly salted salmon and avocado.

Pork chops with broccoli and beans.

Saturday

Cauliflower toast with cheese and avocado (cabbage instead of bread).

Meatballs with eggplant and parmesan.

Mushrooms with fried chicken.

Sunday

Scrambled eggs.

Egg, avocado, cheese and turkey salad with herbs.

Chicken with green beans.

Earlier we talked about 7 unexpected products with sugar content.

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The principle of the ketogenic diet effect is based on the restructuring of the body for a different type of energy conversion, where it is fat, not carbohydrates, that is the central source of energy reserves.Inspired by this idea, the researchers have created a drug that can, without a harsh diet, rebuild the body to a fat-burning regimen using organic elements similar in effect to ketone bodies. This multi-complex is called Keto Dieta.

I never worried about my excess weight until the doctors diagnosed the 2nd degree of obesity. Along with this, I was diagnosed with heart and kidney problems. Presenting my unhappy and very short future, I decided to urgently lose weight.Several attempts to go on a diet were unsuccessful, and I didn’t even think about the gym. I met a friend, noticed how much he had changed … And so he shared his secret with me. I have already come across reviews of Keto Dieta capsules, but I have never trusted drugs on the Internet. And here in front of me was a living example. A friend was able to lose almost 20 kg in 3 months, and I also wanted to. Moreover, the drug has no contraindications, which means I have nothing to fear. I went through a month course and saw a figure on the scales that was 14 kg less !!! And most importantly, I began to feel much better: energy appeared and chronic fatigue disappeared.Where to Buy The Dirty Keto Diet? The reception methods are the simplest. You will lose weight effectively and safely only if you follow the instructions on the instructions. It is required to dissolve the tablet in a small amount of water and drink it 30 minutes before a meal. One dose per day. The opinion of doctors is unambiguous, it is agreed with nutritionists. During the treatment period, you need to drink plain water, which can quickly remove harmful waste products from the body. The treatment time is 30 days, but its duration may also depend on the individual characteristics of the patient.

The keto diet has become widespread in medicine where it is used. 5. Dirty keto diet – a distorted version of the diet due to the rapid surge of interest in it and the emergence of a large number of experts in. First, let’s remember the basics of keto and interval nutrition. If you’ve been in the know for a long time, skip to the next chapter. The keto diet is one of the variants of LCHF (low-carb, high fat). It is often confused with. Dirty keto diets also don’t focus as much on vegetables and other keto-friendly sources of fiber.As you might guess, this is not very good for your overall health. For starters, there is everything. Advertisements present the keto diet as the fastest and safest way. You give the keto coach not only money – you pay him with the years of your life and. The keto diet is an extremely low carb, high fat diet. This is one of the modern versions of the low-carb diet, among which the Atkins diet, the Kremlin diet, is also popular. The keto diet is a high-fat, low-carb diet, the strictest type of low carb high fat diet.On a keto diet, the amount of carbohydrates is limited to 20-25 g per day. This is, for example, 1 apple. But apples on keto are not eaten, as well as cereals, bread, pasta, potatoes, sugar, honey, fruits. Good afternoon, friends, today we will talk with you about the main mistakes that beginners can make mostly. The keto diet for women is a challenge, according to nutritionist and creator of Bulletproof Diet Dave Asprey. So he says: Despite the countless benefits of keto, it can bring up some unique ones. Adapting to keto is the most difficult time, it is at this difficult moment that many people wave their hands at all the positive qualities of this nutritional system and say to themselves: “Why the hell am I torturing my precious body like that?Burn everything. The keto diet is super-restrictive. Pay attention to common keto mistakes. This will help avoid health problems. The keto diet is an alternative to full fasting, allowing you to apply. The keto diet is prohibited for diabetics, pregnant and lactating women, people with chronic diseases. Odor may occur with ketosis. Advantages Disadvantages and History of the Ketogenic (Keto) DietFor those who experience diarrhea during the keto diet, its symptoms usually occur at the same time as the side effects of the keto flu (except for a few. From the title of the article, my opinion on the carbohydrate load on a keto diet is already clear. But if you are interested in my reasons and reflections, we read the article on the site.I also tried to sit on a KETO diet, but I started to strongly secrete subcutaneous fat on the skin of my face, so acne also followed.

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When taking Keto Diet capsules, the main thing is to remember that taking a natural complex will not cancel the diet. If you consume fast carbohydrates and wash them down with sweet soda, then no medicine will be effective.

dirty keto diet

Numerous clinical studies have been carried out, which have shown that the presented drug is really effective.Its formula has no analogues, because all the components were selected better by doctors. The Keto Diet is gentle on the body and does not harm the internal organs. At the same time, the drug activates metabolism, starts the process of burning fat and increases overall tone. People who have taken the drug can attest to its effectiveness. The result comes in the first week after the start of the course.

The ketogenic (KETO) diet is well known as a low-carbohydrate diet during. You don’t need a magic pill to go into ketosis and start burning fat…. I read a lot of information about the keto diet, including here, but nowhere did I find the most important information for me: how it is necessary. One of the varieties of low-carb dietary nutrition programs is the ketosis (ketogenic) diet. … Keto diet, menu for the week (sample version). The basis is a ketone diet for weight loss, in which the calorie content of the daily diet is reduced by 500 kcal relative to the norm. Monday. The keto diet is no exception. You are almost completely excluding carbohydrates from the diet, so it is highly desirable for you to use some supplements and vitamins to make the body easier to endure stress.You can do without them, but if you want to be sure that you will not harm your health. I propose here to share my experience, recommendations, favorite companies of any necessary priblud for keto. … Tell me, should I drink Asparkam (magnesium and potassium) on Keto? … And if, after all, asparkam, until you bought others, then how many tablets are there per day? The keto diet – complete guide, menus and calculator example. The traditional ketogenic diet, in its original medical form. Please note – if you are starting a keto diet and at the same time taking pills to normalize blood pressure, then it is a must.A keto or ketogenic diet is a diet that involves eating foods that are low in carbohydrates and high. The keto diet is recommended by many doctors. The keto diet can be especially beneficial for weight loss (*) without. The keto diet is an alternative to full hunger strikes that can cause less damage to the body. Together with nutrition, we continue to receive all the necessary substances and do not experience hunger, excluding only carbohydrates and forcing the body to start the process of breaking down fats. Cons of the keto dietOne of. The keto diet is also called a low-carb diet. The process by which the body uses non-third-party energy to obtain energy. An alternative to this is the keto diet – you can use it for a long time, while there will be fewer negative consequences, and the result will not be forced. I have been on a keto diet for a little over 3 months. Didn’t believe in the newfangled diet, but. Once I decided to take two pills at once, I felt a surge of energy and a little. In the first month I managed to lose 6 kg.I continue to live on a keto diet and think about ordering capsules after the break. The keto diet is not a cheap diet. If you don’t want to just reset. Why tablets? Try eating spillium with a spoon and you’ll figure it out.