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Keto Meals for Under $40

Introduction

Starting the new year often means refocusing on health goals, and for many, that includes getting back on the keto diet. It’s also a time to get serious about budgeting! This blog post shows you how to create a week’s worth of cheap keto meals for a family of four, all for around $40. We’ll cover breakfast, lunch, and dinner, utilizing a strategic grocery haul to maximize your budget and minimize food waste. We’ll be focusing primarily on simple recipes that are readily available, but easily customizable with spices you may already have!

Quick Info

• Prep Time: Varies per recipe (see individual recipes)
• Cook Time: Varies per recipe (see individual recipes)
• Total Time: Varies per recipe (see individual recipes)
• Servings: 4 per recipe (unless otherwise noted)
• Category: Keto

The $40 Keto Grocery List

This list assumes that you have cooking oil (olive oil or avocado oil) and basic seasonings like salt and pepper. The prices below reflect shopping at Walmart; prices may vary at your local store. Remember that Frozen boneless and skinless Chicken was unavailable, so fresh was used. If you can find the 4lb frozen bags, they are more cost-effective

Meal Prep Instructions

Pork Shoulder (Slow Cooker)

1. Place the pork shoulder in your slow cooker.
2. Season generously with salt and pepper.
3. No need to add liquid.
4. Cover and cook on low for 6-8 hours or on high for 4-6 hours, until cooked through and easily shredded.
5. Shred the pork and save the cooking liquid. Pour the liquid back over the shredded pork to keep it moist.

Chicken Thighs (Instant Pot)

1. Add the chicken thighs to the Instant Pot.
2. Add 1 cup of water (or chicken broth for more flavor) and 1 teaspoon of salt.
3. Pressure cook on high for 10 minutes.
4. Let the pressure release naturally for 10 minutes.
5. Shred the chicken with an electric mixer (or two forks). Save the broth!
6. For frozen chicken thighs: Add 5 minutes to the pressure cooking time.

Cauliflower Rice

1. Cut the cauliflower into florets.
2. Add the florets to a food processor and pulse until they resemble rice.
3. Alternative methods: Use a cheese grater or finely chop with a knife.

Breakfast Recipes

Keto Egg Cups (Makes 16, 8 servings)

Prep time: 5 minutes, Cook time: 12-15 minutes

1. Preheat oven to 400°F (200°C).
2. Spray a muffin tin with cooking spray.
3. Cut the deli ham slices in half and place one half in each muffin cup.
4. Sprinkle a little cheddar cheese into each cup.
5. Crack one egg into each cup.
6. Bake for 12-15 minutes, or until the eggs are set to your liking.

Keto Frittata (Makes 8 servings, serves for two breakfasts)

Prep time: 10 minutes, Cook time: ~10 minutes on stove, 3 minutes in oven

1. In a bowl, whisk together 12 eggs, 1 oz softened cream cheese, 1/2 tsp salt, and 1/4 tsp pepper.
2. Add 3 oz shredded cheddar cheese to the egg mixture.
3. In an oven-safe skillet, cook 2 sliced green onions and diced deli ham until heated through.
4. Pour the egg mixture over the ham and onions.
5. Stir occasionally for about 2 minutes, until the mixture starts to pull away from the sides of the skillet.
6. Let it settle and cook for another 30 seconds.
7. Transfer the skillet to the oven and broil for about 3 minutes, until golden brown on top.
8. Let it set for 5 minutes before slicing.

Chaffles (Makes 40, enough for multiple meals)

Prep time: 5 mins, Cook time 2-3 minutes per batch.

1. For each chaffle, whisk together 1 egg and 1/2 oz (about 1/4 cup shredded) of either mozzarella or cheddar cheese. (Note: This recipe uses up a good portion of the cheese purchased).
2. Heat a waffle maker (a 4-burner waffle maker is faster).
3. Pour the mixture onto the hot waffle maker and cook for 2-3 minutes, or until golden brown and crispy.
4. Repeat until you have made 40 chaffles.
5. Alternative method: Cook like pancakes in a skillet.

Keto Omelette (Makes 4 servings, using leftover ingredients)

Prep time: 5 minutes, Cook Time: 5-7 minutes

1. Whisk together 2-3 eggs per person (use up any remaining eggs).
2. Add any leftover vegetables (onion, celery, spinach) and diced ham to the eggs.
3. Season with salt and pepper.
4. Heat a little oil in a skillet over medium heat.
5. Pour the egg mixture into the skillet and cook until set, flipping if desired.

Lunch Recipes

Lunch will consist primarily of sandwiches and salads using the prepped ingredients.

Ham Chaffle Sandwiches (6 servings)

Prep time: 2 minutes

Assemble sandwiches using chaffles as the “bread” and deli ham as the filling. If you have butter on hand it can be a great addition.

Chicken Salad (For Chaffle Sandwiches and Salads – 4 servings)

Prep time: 5 minutes

Mix shredded chicken with chopped celery, chopped onion, salt, and pepper. (Optional: Add a squeeze of lemon juice if you have it). Serve on chaffles for sandwiches or over chopped romaine lettuce for a salad.

Pulled Pork Chaffle Sandwiches (4 servings)

Prep Time: 2 minutes.

Assemble sandwiches using chaffles as the “bread” and shredded pork as the filling. For extra flavor and if you have it available to you, add a layer of cheese and broil the chaffle to melt the cheese.

Dinner Recipes

Chicken and Cauliflower Rice Soup (4 servings)

Prep Time: 10 Minutes, Cook time: 20 minutes

1. In a large pot, combine the shredded chicken, cauliflower rice, chopped celery, chopped onion, and the reserved chicken broth.
2. Add enough water to cover the ingredients.
3. Season with salt and pepper (and any other desired spices).
4. Bring to a boil, then reduce heat and simmer for about 15-20 minutes, or until the vegetables are tender.
5. Optional: Top with shredded cheese before serving.

Creamy Chicken Casserole (4 servings)

Prep time 10 minutes, Cook Time: 15-20 Minutes.

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the remaining shredded chicken, 1/2 bag of frozen spinach (thawed and squeezed dry), leftover cauliflower rice (if any), 3 oz softened cream cheese, and the remaining mozzarella cheese.
3. Season with salt and pepper (about 1/2 tsp each).
4. Whisk together 2 eggs and add to the mixture.
5. Mix everything well to combine.
6. Pour into a casserole dish.
7. Bake for 15-20 minutes, or until golden brown and cooked through.

Pulled Pork with Green Beans (4 servings)

Prep time: 2 Minutes, Cook Time: 5-7 minutes (to heat green beans)

Divide the can of green beans among four servings. Serve alongside the shredded pork. Sprinkle with a little cheddar cheese, if desired.

Pulled Pork Zucchini Stir-Fry (4 servings)

Prep time: 10 minutes, Cook time: 7-10 minutes

1. Chop the zucchini, onion, and any remaining celery and spinach.
2. Heat a little oil in a large skillet or wok.
3. Add the vegetables and stir-fry until tender-crisp.
4. Add the shredded pork and heat through.
5. Season with salt and pepper.

Pulled Pork Chaffle Pizza (4 servings)

Prep Time: 5 minutes. Cook Time: 2-3 minutes (broil)

1. Microwave the remaining cream cheese (about 2 oz) for a few seconds to soften.
2. Spread the softened cream cheese on chaffles (about 2 per serving).
3. Sprinkle with cheese (cheddar or mozzarella).
4. Top with shredded pork.
5. Optional: Add any leftover vegetables (spinach, zucchini, green onions).
6. Broil for 2-3 minutes, or until the cheese is melted and bubbly.

Nutritional Information

Nutritional information will vary greatly depending on specific ingredients and portion sizes. The table above provides *estimates* for the *main ingredients*. It is *highly recommended* to use a nutrition tracking app (like MyFitnessPal or Cronometer) to calculate the exact macros for your meals, especially if you are strictly following a keto diet.

Tips and Variations

Expert Tips

• Meal Prep is Key: Cooking the pork and chicken ahead of time saves a lot of time during the week.
• Seasoning is Your Friend: Even basic salt and pepper can make a big difference. If you have other spices, use them! Garlic powder, onion powder, paprika, chili powder, and Italian seasoning are all great options.
• Don’t Be Afraid to Substitute: If you have other vegetables on hand (like broccoli or mushrooms), feel free to add them to the recipes.
• Stretch Your Ingredients: Cutting the ham in half for the egg cups helps make it last longer.

Variations

• Add Heat: If you like spicy food, add some red pepper flakes or a dash of hot sauce to your meals.
• Cheese Variety: Use different types of cheese for different flavors.
• Add-Ins: If you have extra budget, consider adding other low-carb ingredients like avocado, nuts, or seeds.

FAQs

Can I use different meats?

Yes! Ground beef, turkey, or sausage can be substituted for the chicken or pork. Adjust cooking times accordingly.

What if I don’t have a waffle maker?

You can cook the chaffles like pancakes in a skillet.

Can I make these recipes ahead of time?

Yes, many of these recipes can be made ahead of time and reheated. The egg cups, frittata, chaffles, chicken soup, and chicken casserole are all great for meal prepping.

How can I make these meals more flavorful?

Use more spices, add sauces (like sugar-free barbecue sauce or hot sauce), or incorporate flavorful ingredients like garlic, onions, and herbs.

Storage and Reheating

• Egg Cups: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or oven.
• Frittata: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or oven.
• Chaffles: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat in a toaster, toaster oven, or under the broiler for best results (to crisp them up). You can also freeze chaffles for longer storage.
• Chicken Soup: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop or in the microwave.
• Chicken Casserole: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave.
• Shredded Pork: Store in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave, skillet, or oven.
• Pulled Pork Stir-Fry Can be re-heated in a wok or microwave

Conclusion

Following a keto diet doesn’t have to be expensive. With a little planning and creativity, you can create delicious and satisfying cheap keto meals for the whole family, even on a tight budget. This extreme $40 keto meal plan demonstrates that it’s possible to eat well and stay within your budget. We hope this guide inspires you to create your own budget-friendly keto meals! Let us know in the comments if you try any of these recipes and what variations you come up with!