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Keto on a Budget

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Keto on $5 a Day

Keto On $5 a Day   ::   www.KetoConnect.net   ::    Meal Plan

A Cheap and Simple 5 Day Keto Shopping and Meal Plan

The Shopping Guide and Meal Plan outlined here are for a 1200 calorie per day ketogenic diet for 2 people, with advice on how to scale up to 1500 calories a day.  This meal plan has been tested and is aimed towards people that are getting started on a ketogenic diet, or people that want a cheap and simple meal plan.  

This Meal Plan is Designed for 2 People.  Cut 'Shop' and 'Prep' Steps in Half for 1 Person Plan!

Broccoli/Cauliflower

Shop

Whole Chicken

Ground Beef

Bacon

Eggs

Avocado

Lettuce

Butter

Almonds

Cheese

Salad Dressing

Amount

Cost

10 lbs

2 lbs

1 lb

2 doz.

2

4 bags

3 heads

8 oz

5 oz

8 oz

16 oz

$10

$6

$5

$3

$4

$4

$3

$3

$3

$2

$1

Prep

Bake 20-25 Minutes Per Pound @ 350 F.

Cook bacon and beef in pan.  Crack eggs into muffin tin, add meat.  Bake @ 350 for 30 minutes.

Place eggs in pot, cover with water.  Bring to a simmer.  Shut off heat and cover for 17 minutes.

Place strips on a baking sheet and bake @ 350 for 15 minutes.

Eat

Day 1

Day 2

Day 3

Day 4

Day 5

Egg Cup

Cobb Salad

Ground Beef Broccoli Bowl

Almonds

Hard Boiled Eggs

Almonds

Chicken Broccoli Bowl

Cheese

Cobb Salad

Hard Boiled Egg

Egg Cups

Chicken

Side Salad + Bacon

Almonds

Chicken

Hard Boiled Egg

Cobb Salad (no Avocado)

Ground Beef Broccoli Bowl

Egg Cups

Hard Boiled Eggs

Cheese

Chicken Broccoli Bowl

Almonds

-What-

-What-

-What-

-What-

-What-

-How-

Egg Cup(1)

Lettuce, Avocado(1/2), Bacon(1), Hard Boiled Egg(1), Dressing(1), Chicken(4oz)

Ground Beef(4oz), Butter(1T), Broccoli(6oz)

Almonds(1/2oz)

Macros

1259 kcal

87g Fat

80g Protein

9g Carbs

Macros

1231 kcal

82g Fat

85g Protein

11g Carbs

Macros

1226 kcal

98g Fat

78g Protein

6g Carbs

Macros

1219 kcal

80g Fat

105g Protein

8g Carbs

Macros

1189 kcal

91g Fat

81g Protein

8g Carbs

-How-

Eggs(2)

Almonds(1/2oz)

Chicken(4oz), Butter(1T), Broccoli(6oz)

Cheese(1oz)

Lettuce, Avocado(1/2), Bacon(1), Hard Boiled Egg(1), Dressing(1), Chicken(4oz)

*For 1500 kcal +4oz Ground Beef

*For 1500 kcal +4oz Chicken

*For 1500 kcal +4oz Chicken

*For 1500 kcal +4oz Ground Beef

*For 1500 kcal +4oz Chicken

Egg(1)

Egg Cups(2)

Chicken(4oz)

Lettuce, Bacon(1), Dressing(1)

Almonds(1/2oz)

-How-

Chicken(4oz)

Egg(1)

Ground Beef(4oz), Butter(1T), Broccoli(6oz)

-How-

Lettuce, Bacon(1), Hard Boiled Egg(1), Dressing(1), Chicken(4oz)

Egg Cups(2)

Eggs(2)

Chicken(4oz), Butter(1T), Broccoli(6oz)

-How-

Cheese(1oz)

Almonds(1/2oz)

Printable Shopping List

Printable Meal Plan

Grocery Haul Video

Meal Prep Video

Sample Day of Eating Video

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