Keto! It’s everywhere these days. It’s effective, results come quickly, and it can be pretty simple. But, there’s so much info out there, it’s easy to get overwhelmed. It doesn’t have to be complicated. If you’re thinking of jumping in on the keto train, one thing to do is meal plan! Make a weekly keto meal plan to simplify your eating and your shopping!
At first glance, when I started researching a keto meal plan, it occurred to me that it can get expensive. It seems that it’s just easier and cheaper to eat crap all day. Hello, 4 for $4 menu items. Don’t get me wrong. I love fast food. And I wish I didn’t. But it’s cheap, it’s easy, and it tastes good. However – once you get used to giving your body the good stuff, you’ll come to dislike all the high sugar or grease filled foods. And your body will thank you for it. No more sluggish and bloated feelings. But how do you afford it and what do you eat?
If you’re new to Keto – check out these related posts!
Keto Meal Plan On a Budget
I decided to test it out. I made a weekly meal plan that wouldn’t blow the budget for the entire family. I’ve got four mouths in this house that need to eat three meals a day plus snacks, so I can’t use up the whole budget on myself. I made a meal plan to include one week’s worth of breakfast, lunch, dinner and also snacks BUT, I’m going to buy enough protein/veggies/fruit to feed all of us for the week. No separate shopping trips and everyone will be eating a variation of the same thing for dinner.
And I’ve included the modifications to include the rest of the family. Since my kids aren’t doing keto, they will have added sides and different lunches. I don’t have time to prepare two separate meals for dinner, so increase the meat quantities you buy and you can feed them all!
I like to see specifics, so that’s what this is. Real people, real meals – nothing fancy here. Just a one week keto meal plan.
I’m breaking it down into each day. There are repeats because, well a budget. We try to stay around $130-150 per week for groceries. Some weeks I buy more if it’s on sale, but I’m not good at shopping all the different stores in town for sales. If you excel at that kind of thing, you can likely bring that weekly total down. But we stick to the same store each week. And keep in mind, this $130-150 will feed us all, not just the keto portion!
And, if you don’t like to repeat food in the same week, this one’s not for you.
So what did I eat?
I’ll break it down daily for breakfast, lunch, and dinner. For snacks, I’m kind of an oddball when it comes to keto because I don’t like nuts or avocados – which are two great keto snacks. So for this week, I’m keeping it easy and affordable. My snacks will consist of either cucumber slices dipped in olive oil, pepperoni and cheese cubes, full fat yogurt with chia seeds and raspberries or strawberries, or mozzarella slices topped with basil and olive oil.
I’m including the modifications to dinner to include all four of us. This will give you a realistic idea of how to cook once and feed all of your peeps while still adhering to the keto meal plan for yourself. I’m not including lunches for kids in the plan because they stick to sandwiches, fruit, and other random things I pack for school. And of course cereal and milk for them for breakfast. So my $130-150 includes these items, but it’s not in the meal plan. Because who wants to read a long post about how to make a ham sandwich and throw an apple in a lunch box? Make sense?
Breakfast: Keto Breakfast Casserole – make this on Sunday morning (or Saturday night even). Delicious, keto friendly, and it’ll last all week for both me and my husband.
Lunch: 5 slices of roast beef rolled up with provolone cheese slices, spinach salad (3 cups spinach and romaine, 5 cherry tomatoes, parmesan cheese, bacon, and olive oil/red wine vinegar for dressing)
Dinner: Grilled chicken salad – chicken, spinach, romaine, cheese, and bacon. I use 1/2 chicken breast per salad. If you can, grill a few extra for leftovers. I use olive oil and red wine vinegar for dressing – add pepper, dry mustard, and whatever other spices you love.
For the kids – They don’t love salads, so they will eat grilled chicken, fruit, and whatever veggies I have on hand – green beans, broccoli, or corn.
Breakfast: Keto Breakfast Casserole
Lunch: Leftover grilled chicken breast with salad and vinegar dressing
Dinner: Chicken fajitas (minus the tortilla) – seriously, I could eat this chicken every day. It’s that good! I just skip the tortilla and put the chicken in a bowl with the peppers and cheese, lettuce, a few bits of tomatoes, and salsa. Check your salsa carefully to make sure it’s not full of added sugars though!
For the kids: They eat the same fajitas, but when I do the marinade, I put their portion of chicken in separate bowl and leave off the cayenne pepper. And they will use a tortilla.
Breakfast: 2 eggs scrambled with 1/2 cup spinach, 2 slices bacon, and 1/4 cup cheddar cheese
Lunch: Leftover chicken fajitas
Dinner: Taco Bowl – ground beef seasoned with taco seasoning, lettuce, tomato, cheese, sour cream, and salsa (just check to make sure your salsa isn’t loaded with sugar/carbs).
For the kids: Same meal, just add the taco shells for them
Breakfast: Keto Breakfast Casserole
Lunch: 5 slices of roast beef rolled up with provolone cheese slices, spinach salad (3 cups spinach and romaine, 5 cherry tomatoes – halved, parmesan cheese, bacon, and red wine vinegar for dressing)
For the kids: Same – except they don’t love asparagus, so they’ll get green beans and I’ll usually make them some pasta or rolls.
Breakfast: 2 eggs scrambled, 3 slices of bacon
Lunch: Turkey slices, cheese cubes, a handful of cherry tomatoes drizzled with olive oil and a few raspberries
Dinner: Buffalo chicken – cube chicken breasts, cook in a skillet with butter and hot sauce – add to a casserole dish, cover with cheese and bake for just a few minutes on 375 until the cheese melts. Serve with salad and celery dipped in full fat ranch (just check the carbs on your ranch).
For the kids: They aren’t big fans of hot sauce, so I’ll likely let them make a mix for dinner. Usually some deli meat, fruit, cheese – once a week or so they like to do this and I’m ok with it since they know they will be making it themselves. For reference, mine are 10 and 8 so if you have little tinies at home, this may not be a feasible option.
Breakfast: Keto Breakfast Casserole
Lunch: Leftover buffalo chicken, 1/2 cup red pepper slices dipped in olive oil
Dinner: Grilled hamburger (minus the bun), topped with cheese and bacon, garlic parmesan zucchini
For the kids: No changes except they will get a bun, fries, and corn instead of garlic zucchini
Breakfast: 2 eggs scrambled with bacon/spinach/cheese
Lunch: Leftover burger, pork rinds, salad
Dinner: Grilled sirloin with garlic butter, asparagus (click here for my favorite way to make asparagus), and salad
For the kids: They will eat steak and green beans instead of asparagus and I’ll add mashed potatoes for them.
So clearly there are some repeats here. But, if I’m going to stick to a budget, I have to eat left overs. And it saves me time. Cook it once, eat it twice.
Water. Water. And more water. Drink it up. You can have unsweetened iced tea (I’m not there yet – I’m from the south and tea isn’t tea unless it’s sweetened in my book so for now I avoid it).
Coffee – yep – you can have your coffee. What you need to avoid are the sugar loaded creamers and added sugar. Try full fat heavy cream instead.
Hopefully this keto meal plan gives you some ideas. It doesn’t have to be overwhelming. Especially when you’re making major lifestyle changes, sometimes simplicity is the key.
There are ratios to think about when it comes to protein, fat, and carbs – you can learn more about what exactly the keto diet is here. And of course you need to know what foods you can actually eat – click here to learn what foods are keto friendly!
However, don’t get sucked in by information overload and quit. Just sit down and make a simple meal plan that’s doable for you. I’m a busy working mom of two so I have to plan around soccer schedules, after school activities, my own work schedule and more. It can’t be complicated or I’ll throw in the towel.
And if you’ve got some great quick keto meals – please send them my way! I’m always looking for new ways to make the meal plan easier! And don’t forget to sign up for the create and find list – don’t miss a post!
UPDATE: Check out my easy 3 week keto diet meal planning post for more ideas to keep you on track!
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