Have you been thinking about trying the keto diet to either lose weight or regain your health? After watching videos by Dr. Eric Berg about the body’s ability to heal itself, particularly from blood sugar issues, which I suffer from, I have implemented this low carb/high fat way of eating into my meal plans.
One thing that is really difficult about any type of low carb eating, however, is the cost of eating that way. The costs can really add up, particularly if you buy specialty products.
If you’re on a tight budget, however, you can still do this diet plan. Below is a plan for a $30/week keto menu. I’m going to start with some tips to get your overall costs down and then we’ll go from there.
Budget Tips for Keto
- Avoid pre-made, processed food. It’s bad for you anyway in most cases. Plus, it’s expensive.
- Stick to whole foods as much as possible.
- Learn to shop the loss leaders. Every week, some store or another has meat and veggies on sale. Watch the flyers and buy what is a good deal while avoiding the rest.
- When something is 50% less than normal price, stock up a bit. Even if you only have $3 extra in your budget, go ahead and buy $3 extra worth of that product.
- Consider intermittent fasting if it fits your lifestyle. You’ll eat less meals and save money. Plus, it has a lot of healing properties, particular for some health issues, such as diabetes. Again, do your own research here. I am not a doctor. I’ve just made decisions for my own health.
- Cut out snacking.
- Grow your own vegetables.
- Buy meat in bulk.
$30 Keto Diet Meal Plan
This is a plan for one person. If you have more than one person in your home, you may need to up your budget slightly, but the good news is that you can still eat very cheaply. You’ll find a shopping list and breakdown of costs for my area below. You may have higher costs, depending on where you live, or even lower costs.
Note that when I cook, I make a larger batch for dinner and then eat the same thing for lunch the next day. This also saves money as it limits ingredients. So, Monday’s dinner becomes Tuesday’s lunch and so on.
Tuna Salad on 90-Second Keto Bread
Taco salad (no shell)
Grilled chicken Monterrey and green beans
Deconstructed Pizza Casserole
Eat up any and all leftovers.
One big way I save money is by not wasting food, or at least I try. One day a week, we have a hodgepodge meal that is made up of any little leftovers. For example, we might have three pickles, slices of cheese, leftover breakfast casserole, and some salad. You never know what it might be, but that also makes it a bit of fun.
Shopping List for $30 Keto for Week
Unless specified, buy whatever is cheapest and legal. Be careful of added sugars. Check ingredients and carb counts and make your best choice based on your budget and what is available. If you have extra after buying these items, invest in keto staples such as some almond flour, olive oil, coconut oil, etc. This menu assumes you already have some of these items, but if not, you can certainly eat without them and add them a little bit at a time.
- 1 Green pepper – $0.79
- 1 Onion – $0.89
- 1 Head of Lettuce – $0.99
- 2 pounds ground beef – $8.00
- 2 chicken breasts – $1.99 (chicken is almost always on sale)
- Pepperoni slice – $2.99
- Sausage of choice – $2.99
- 1 can water-packed tuna – $0.89
- 1 can diced tomatoes – $1.00
- 1 dozen eggs – $1.79
- 1 small container heavy whipping cream – $1.99
- 1 block cheddar cheese – $1.99
- 1 block mozzarella cheese – $1.99
- 1 bag green beans – $1.00
Your total should be right around $30 unless you can find some great bargains. Since the ingredients are simple, don’t overlook stores such as Aldi’s to pick things up at a discount.
The above menu is based on recipes I cook often. Below are links to those recipes or short instructions.
Monday Breakfast Casserole
Breakfast casserole is so easy to make and very filling and goes a long way. For one person, I’d only use 6 eggs, but for a family, I use the whole dozen. However, if you’re worried because you feel you need more snacks, etc. use the recipe below to reserve some of the eggs for later in the week.
- 6 eggs
- 1 Tablespoon heavy whipping cream
- 1/4 green pepper chopped fine
- 1/4 onion chopped fine
- 1/2 block shredded cheddar cheese
- optional: lunch meat or meat on hand – ham works great
Preheat oven to 350-degress.
Crack the eggs into a bowl, add heavy whipping cream and salt and pepper to taste. Whip until frothy.
Chop and add green pepper and onion. If you’re adding lunch meat or meat you have on hand, chop this up and throw in there, too.
Combine peppers, onions and any meat with the eggs.
Grease a small casserole dish and pour egg mixture into it. Top with shredded cheese and bake for about 20 minutes or until cooked through and just starting to brown. Refrigerate leftovers.
Tuesday Hamburgers & Salad
Take 1 pound of the hamburger, add 1 egg, any seasoning you might like (ranch, garlic powder, etc.) and shape into patties. Grown through in a skillet (save the grease for other cooking if you’d like). Chop up half the head of lettuce for a salad. You can add other veggies if you can afford them, but you don’t have to.
You should have plenty of burgers and salad left for additional meals or snacks.
Wednesday Tuna Salad on 90-second Keto Bread
I’m assuming you have some ingredients on hand. If not, you may have to eat tuna without the keto bread or placed on top of salad. Here is the recipe I use for keto bread:
Thursday Taco Salad
I use spices to create my own taco seasoning, but you can use a packet if you prefer. Use the other pound of ground beef and the other head of lettuce to create this.
Shred some of your cheddar cheese for a topping. This is so filling and easy to make, too. You should have plenty of leftovers.
Friday Grilled Chicken Monterrey & Green Beans
Chicken monterrey is so easy to make. Grill up your chicken breasts, top with some of the mozzarella cheese (save at least half for tomorrow’s meal) and melt on top. If you have bacon and tomatoes on hand, this brings out the flavor, but if you don’t have any and can’t afford you can eat without.
I usually fry my green beans in a dab of grass-fed butter. You can use whatever healthy oil or butter you have on hand.
Saturday Deconstructed Pizza Casserole
We just started eating this and it is the BOMB. It is so filling and enough for at least three meals unless you’re feeding a crew. I planned on leftovers and my husband, who is a big eater, ate it all. Oh, well. I don’t need to eat a ton of processed meats anyway. Here is the recipe I used:
Note that I adapt recipes to what I have on hand. I didn’t have fresh mushrooms, so I drained the canned ones I had and used those.
I hope this menu and shopping list helps you stick to your 2018 keto diet goals without going over budget. If you’d like more ideas on how to save money at the grocery store, you can check out our frugal section for tips and ideas. Keto on!