Keto on a Budget | Shopping List and Meal Plan for Keto on $5 a Day [Infographic]

Keto on a Budget: Considerations

Everyone wants to save money right? Well, this blog post will lay out a comprehensive plan for saving money while eating a healthy keto diet. Keto on a budget is simple, it just takes some planning and flexibility to use whatever is on sale. Before we get too far into it I’d like to lay out the whole suite we have put together for anyone looking for more info on the specifics of this plan:

When we devised this keto on a budget meal plan and shopping list we wanted to create something that was truly all-inclusive. Therefor we have things like butter and salad dressing included. Most people will have a lot of the basics already in their kitchen, so you could be pulling this plan off for well under $5 a day. Further down in this post we will talk about possible substitutions you could utilize to make this plan even healthier and cheaper with bulk purchases of a few items you’ll be using frequently on your keto journy!
 
keto budget feature
 

How to Grocery Shop on a Budget

Grocery shopping on a budget can be a fun and thrilling adventure(I’ve reached this point in my life…). The first thing you’re going to want to do is take a good long look at the sales paper. For this grocery haul we just walked to our local grocery store and shopped the deals they had at the time, which happened to be really good. If you want to really maximize your savings you can look through all of the local grocery store papers before deciding which one has the best deals for your meal plan. You can also give this online coupon database a try! You’ll be able to find some good deals at just about every local grocery store that will make this meal plan achievable. Don’t go walking into Whole Foods expecting to pull this off though! Check out our video to see our trip to the grocery store:
 

 

The Key to Keto on a Budget: Meal Prep

Meal prepping is the secret to eating keto on a budget. It allows you to buy the items that are on sale, in bulk, and prepare them for quick access throughout the week. The meal prep detailed here took us about 2 hours of “active time” and another 3 hours of “passive time”. The passive time was mostly waiting for the chicken to cook/cool. The items we prepped for this meal plan are:

  • 1 Whole Chicken – 9 lbs
  • 12 Egg Cups – Sausage/Bacon/Egg Muffins
  • 10 Slices of Bacon
  • 12 Hard Boiled Eggs

Another benefit of meal prepping is that it greatly reduces your time spent in the kitchen. That’s right… you no longer have to work as a short order cook for 2 hours a day! This meal plan will make use of all the items we prep as well as the rest of the items on the shopping list. There is still some cooking required, but it will only be about 10-15 minutes a day, and is mostly just cooking broccoli/cauliflower. I would encourage you to check out this meal prep video we’ve put together as it was made specifically for this meal plan:
 

 

Meal Ideas

Now we do have a full meal plan laid out for you below, but I would encourage you to experiment a bit with some meals that might better suit your tastes. We love all of these meals, that’s why we picked them! We know everyone is different though. If you want to sub something in, just check to make sure the nutrition is comparable. Keto on a budget can be pulled off all types of different ways. This is just one example using a lot of our favorite meals. For example, if you have a bunch of coconut oil sitting around feel free to sub it in for the butter. If you have olive oil, sub it in for the blue cheese dressing. Don’t let this meal plan feel restricting, it is best used as a reference point and not as a hard and fast rule book. We put together this full day of eating video to show you an example of how we ate on $5 a day:

 

 
Keto Cobb Salad
One of the meals you will see recurring frequently in the meal plan is a Cobb Salad. We are big advocates for the Cobb Salad! You know us… shills for Corporate Cobb Salad. Really though, we find Cobb Salads to be a great way to get a meal with perfect keto macros as well as pack in some much needed micro-nutrients. We love them so much we made a video to show everyone how we make them! For this meal plan you’ll be making a salad just like the one in this video minus the shredded cheese:
 

 
Stir Fry Dinners
The other meals we have listed in the meal plan mostly come from the meal prep items. We make 2 different types of simple stir fry dinners. One using some of the whole chicken we prepped and one using the extra ground beef. It’s pretty simple, but I’ll walk you through it really quick:

    Chicken and Broccoli/Cauliflower

  • 1. Heat a pan over medium heat.
  • 2. Add broccoli/cauliflower mixture and butter
  • 3. Cook until broccoli/cauliflower are soft, but still a bit al dente
  • 4. Add precooked chicken in just to warm through.
    Ground Beef and Broccoli/Cauliflower

  • 1. Heat a pan over medium heat.
  • 2. Add ground beef. Cook for 5 minutes.
  • 3. Add broccoli/cauliflower and butter. Cook for about 10 more minutes.
  • 4. Make sure broccoli/cauliflower is tender and enjoy.

That’s a quick primer on the essentials for creating meals tailored to this meal plan. See how easy eating keto on a budget can be? The “when” and “how much” are all shown in the printable plans at the bottom of this post!
 

Possible Substitutions

This shopping list and meal plan can be heavily substituted to meet your needs. The first thing you’ll want to do is scan it over and make sure you like eating all of the foods listed here. Eating delicious foods is a big part of adhering to a diet long term! If there is a particular item you can’t stand just do a bit of research and find a substitution. Just make sure the item you decide to substitute in is similar in nutrition to the one you’re eliminating. This can be done with a quick google search or by using a website like My Fitness Pal.
 
Substitutions for the Meat
The whole chicken we got was $1 per pound, which is a great deal! You can sub in thighs or legs if you find those to be cheaper. Try to get it with the skin on so your meat comes with some fat! In the videos we got 2 pounds of sausage at $3 per pound. That’s a deal we couldn’t pass up! You can substitute any sausage in for that(check for sugar) or you can opt for ground beef. Make sure you get 80/20 fat/protein ratio or higher(it will be listed on the packaging).
 
Substitutions for the Vegetables
Avocado’s are a huge staple food for most keto dieters and we’re no different. You might be able to find a good deal on premade guacamole though. If that’s the case, feel free to go for that and sub out the avocado. If you don’t like broccoli or cauliflower you can try mushrooms or zucchini. If you don’t like any of those you should probably learn to like vegetables!!! But you could also just double down on the salad.
 
Other Substitutions
In this guide the only form of pure fat we use is butter. If possible, coconut oil would really be a nice upgrade. We couldn’t fit coconut oil into our $5 a day keto on a budget meal plan, but it’s cheap if you buy in bulk. Another good substitution would be olive oil or coconut oil and vinegar instead of the premade salad dressing. Most cheap premade dressings will use oils that are frowned upon on keto like canola or vegetable oil.
 

Keto on $5 a Day Quick Reference Infographic

Check out this quick reference Infographic! The perfect reference for eating keto on a budget. This is really a stripped down, basic plan. It’s perfect if you want to take it as a reference and add your own twist to it!
A super simple way to eat a ketogenic diet on $5 a day. Full meal plan and shopping list in blog post!

Printable Shopping List and Meal Plan

We’ve included a printable shopping list and meal plan for your convenience! Again, use these tools as a reference and not as the be all end all. If you see something else on sale that you enjoy eating, go for that! This can be used as a framework for how to eat on keto. This isn’t the most ideal meal plan for optimal health, but it’s a pretty good one for cheap. I would recommend getting some coconut oil in this plan if possible, but we couldn’t fit it into our all-inclusive approach. If you buy in bulk on amazon coconut oil is cheap!
 
To get the printable shopping list and meal plan simply sign up below and we’ll email you a copy. Thanks for reading and we hope this meal plan helps you get on the path to achieving your goals. Our goal is to help you reach yours!
 
If you want further guidance on coming up with a meal plan for you, feel free to reach out to us. We will do our best to help you devise a meal plan to match your specific goals. This is a cheap meal plan is geared towards weight loss. We will have different meal plans in the future that can be applied to different goals. Thanks for reading!


Get Your Shopping List + Meal Plan




A super simple way to eat a ketogenic diet on $5 a day. Full meal plan and shopping list in blog post!

75 Comments on “Keto on a Budget | Shopping List and Meal Plan for Keto on $5 a Day [Infographic]

  1. Just wanted to say what a great job you guys are doing with this site and your videos. I’m really impressed with the graphics, design, and user experience on the site.

    And dammit you guys are a pretty cute keto couple.

    1. Thanks! Feedback like this is great as we have no prior experience with any sort of web design or photo/video editing. This is all “learn as we go”. Definitely great to hear that we’re doing ok design wise. Thanks for checking us out!!

  2. Start this on Monday (in 2 days), total local price in Australia for everything was $64.00, not bad for 5 days of food for 2 people! WIll let you know how I go 🙂

    1. Awesome! You’re the first person we’ve heard back from that’s doing the meal plan. Let us know how it goes and if you run into any problems with it. $64’s not bad! That’s around what our prices came out to without any sales.

  3. Hey! This is kind of off topic but I need some guidance from an established blog. Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about creating my own but I’m not sure where to start. Do you have any ideas or suggestions? Cheers

    1. Hi Mammie. It takes a bit of time and figuring stuff out, but you can definitely do it without being technical. Neither of us have web design/development experience or anything and we were able to create a relatively nice web site just by following some tutorials online. We use wordpress and would highly recommend it! This is the main tutorial we used: http://www.tyler.com/

  4. Great videos and infographic! (Fuck, do I love a good infographic.) You’ve inspired me. I’m giving this a try after a 12 month break from keto. I just got back from the grocery store. My 1 person haul was $32 (I live in Hawaii, so ~$6.40/day is really incredible for the area.)

    Excited to get this going!

    1. Hah, we’re big fans of the mystical infographic as well! This is the 2nd one we’ve made so still working out the kinks. $6.40 is definitely not bad for Hawaii. Glad to heard you’re hopping back on board after a break. Let us know if we can help!

  5. How much salad dressing is meant to be used? It says (1) next to the portion size but is that a serving? A tablespoon? An ounce?

  6. Hey Dan again,

    Loving the meal plan. The amount of food is pretty perfect. I have deviated a little, but nothing too major: Avos were literally $1 each this week so FUCK YEAH AVOS ERRRYDAY, and also, I’m a big guy a dozen eggs is so not enough. I spent the extra $2.5 for another dozen. So worth it. And not that it matters but I also swapped the almonds for Mission Pork Rinds (aka chicarrones), but that’s just **peeks out the window to make sure Trump’s goons aren’t listening** the Mexican in me. Great snack, also able to easily become an entree.. just sauté it with some oil and salsa. Boom!

    Anyway, thanks again for the cool meal plan.

    1. Hey Dan! Avocados for a $1?!? Lucky you! We would kill for that deal. We also just discovered the best pork rinds yesterday at a random gas station in VA (on our way down to TN) and they were BBQ flavored. I felt like I was eating BBQ chips!! Definitely shooting for that flavor at all times now! And, we will absolutely be sauteing them – great call on that. We’ve actually been going through eggs like crazy the past couple weeks so we usually have to get two 18 packs. Cheers to eggs, pork rinds and cheap avocados!! Have a wonderful holiday 🙂

      1. Ha! I’ve done exactly that. Put my 25g in individual ziplock bags. Very cool on the BBQ flavored ones. I assume carbs aren’t too bad on then?

        Happy thanksgiving!

        1. Definitely check the nutrition. The ones we got were 0 carbs! We’ve seen BBQ one’s with quite a few carbs in them though. Apparently gas stations in the south have 15 varieties of pork rinds each!

  7. Fabulous post! Although I’m UK based (Kerrygold seems to be a lot cheaper here!), it’s great to see some keto on a budget info. The perceived expense of the keto diet was one of the things that put me off starting for quite a while, but actually there are a lot of ways you can make it work without breaking the bank. 🙂

    1. Hi Joan! Hope all is well in the UK 🙂 Kerrygold is cheaper?! That is so lucky! We actually got a lot on sale last week which was a nice change. And, Keto is absolutely doable within a budget… it has changed the way we spend money on groceries altogether! Thanks for reaching out!

  8. Generally I do not read post on blogs, but I wish to say that this write-up very forced me to try and do so! Your writing style has been surprised me. Thanks, quite nice article.

  9. Loved your videos so I am now checking out your blog! As a senior citizen living on a small budet who has health issues I believe this way of eating will be cost effective, safe , and healthy! Thanks for the ideas and recipes.

    1. Hi Paula! Glad you are able to check out our videos and blogs 🙂 The cost of a keto lifestyle is extremely manageable which is something we love about it! Happy to be of any help – feel free to reach out whenever! Thanks for stopping by.

      1. I shopped today for the ingredients I did not have on hand, and my cost was $22.40 for the ingredients I bought. I have a lot of eggs as locally I can buy them from between $.59 to $.50 per dozen for extra large eggs. I did not get avocados as cost was prohibitive and I do have a dressing made with avocado and cilantro, so will use that in place of dressing and avocado on salad. I will look for some wholesome guacamole in the future.

  10. Hi guys! I am starting keto tomorrow and am trying to find meals to fit my macros. Im doing this to lose a lot of weight and change my lifestyle. The biggest problem im having is I see all your videos and they have been extremely helpful, but my macros are higher than most videos I can find and I dont know if I should just eat an extra meal or sub in snacks. Any ideas would be helpful.

    1. The real answer is it doesn’t matter too much how you do it. I would do whatever is easier to stick to for you. We like to eat larger meals, but less of them(usually 2 per day). It’s totally valid to eat 4 or 5 meals a day too though, just hit your macros and your good. Snacks can be a slippery slope sometimes, but if you think you’ve got that under control then go for it! Maybe a smoothie added in would be good?

  11. For people in Australia you can buy westgold butter $1.99 in Woolworth’s and that brand is grass fed,size-250 grams.The the green one is the unsalted butter,red one is added salt.What can I replace the almonds with as I do not eat nuts of any kind please?Also for anyone in Coffs Harbour area,for grass fed eggs ,and sometime you can also get grass fed meat you can buy at the markets on Thursdays near the St George bank/behind woolworths car park.

  12. Hey Matt, what makes your whole baked chicken taste so good. I see how to bake it 20 min per lb. what do I put on it? Thanks for sharing!

    1. Hi Mary,

      The real thing that makes it so good is putting some pats of butter under the skin! The seasoning is really up to you. I like to go with salt/pepper/rosemary/garlic powder. The butter is the key though!

    1. Brandy,

      For the chicken the best substitute would be turkey, but really and fatty cut of meat will be ok. You could even get leaner cuts of meat and add coconut oil or butter to each meal. For the avocado there really is no 1 for 1 substitute. You can just add more broccoli/cauliflower and add in some oils.

    1. Hi Santana,

      You can bake chicken breast or thighs, or you can cook them in a skillet on the stove if you have time! We like things with the skin on due to higher fat content compared to the breast. Additionally, you can drink black coffee and you can use stevia! We drink coffee everyday and we use stevia in our baking quite often.

      1. Thank you so much this was helpful. I’m currently finishing up my meal prep for this week. I’ll have to consume more macros so I’ll have to figure that out once I log all my meals on Myfitness pal. I also subscribed to your YouTube page.

  13. You are so lucky to have those food prices… Where I live ( Western Canada)your list looks more like this…
    Chicken $4-$6/lb
    Ground beef $4-$8 / lb
    bacon 375grams $7
    Eggs $4 / dozen
    Avocado $2
    Broccoli $2-$3 / lb
    Cauliflower $4-$6 a head
    lettuce $1.99 a head
    Butter $4-$8 /lb ( more for organic
    almonds too expensive !
    Cheese $10 for 700 grams
    Salad dressing $3 or more

    1. Hi Tammy! Oh wow, that is a huge price difference. Are there markets you can go to that have cheaper produce? I know that where Matt and I live if we go to our local italian market (stands of produce sold by different people on the side walk) we can get produce and meats significantly cheaper than at the grocery store. We like to do that as often as possible! The only thing we do wish is that almonds were too expensive so we didn’t snack on them so often hehe. Thanks for reaching out 🙂

  14. I previously did keto and it was very beneficial, I want to start up again and get my husband on the wagon as well. This plan is perfect for my macros, but my husband needs to have 135g Protein, 34g or less carbs, 101-236g fat, and between 1,587-2,803 calories a day. He has never been able to stay on track with me because he says he is always hungry. I really want to give him the best chance he can have this time around and support him in any way I can. Do you have any tips for what we can add to this current meal plan to make his macros closer to what he needs. We prefer to do this on a budget if possible. Thanks!

    1. Kristal,

      You could double the plan for him? However, if you double it you’ll be a little high on protein and not high enough on fat, so I would say just add extra fat to his salads and veggies, while also doing about 1.5x the meat. It might be a good idea to have some “fat bombs” on hand, since your husband will likely be having trouble with getting fat. Also, if he’s anything like me and he’s a snacker the fat bombs will help correct his snacking by keeping him fuller when he snacks! We don’t have any fat bomb recipes on our site yet, but check some of these out:

      https://www.pinterest.com/search/pins/?q=fat%20bombs&rs=typed&term_meta%5B%5D=fat%7Ctyped&term_meta%5B%5D=bombs%7Ctyped

    1. The prep we did was for two people at $5 dollars a day per person so we actually spent $50 on the entire grocery haul ($10/day for 5 days). If you do exactly what we did it would be for two people.

  15. I’m really new to a keto life style. My pain management doctor recommended this for me. I understand how it works and I am doing well with it. I lost 20 pounds in the 45 days. My question is this. I am a diabetic on insulin. I am super carb sensitive so the carbs are great. I seem to need to eat more often then is recommended though. how can I do this on 1300-1500 meal plan made by my dietician. Evidently even salad has carbs! I also require variety or I get bored.

    1. Debbie, I think a good option for you may be meal prepping. You can prep a bunch of 200-300 calorie meals and eat those 5 or 6 times a day. For example, the egg cups in this plan are perfect for that! Also, some almonds and string cheese type snacks could be beneficial. Honestly, it’s tough to meet all your requirements and you may need to make some compromises. Maybe have 2 larger meals and then 3-4 snacks per day? Hope that helps.

  16. First, thank you for letting everyone know about eating keto on a budget. I have been trying to convince my 21 year old son to try it. He is a college student on a tight budget and thinks he wouldn’t be able to afford it.
    I watched your videos and looked at your daily eating plan. My question is…Matt, how big are you? It doesn’t seem like you are eating a lot of food for an active guy. My son is 6’3”, 300 lbs. and he works out frequently. He trains for strongman competitions and is quite muscular but is carrying fat around his torso. He would have a problem existing on the amount of food you show in the video. I know that keto food is more satisfying but the sheer volume would put him off. Any thoughts or ideas?
    Thanks again. I really like your website.

    1. Kellie,

      The $5 day meal plan is for 1200 calories a day, with instructions on how to make it into a 1500 calorie a day plan. This was our first effort at putting together a meal plan and decided to go with those daily calorie numbers. We’re currently working on some plans with higher daily calories. Closer to 2000 a day.

      I generally eat around 2200-2400 calories per day. Based on the info provided on your son, he should probably be closer to 3000 calories per day. You could take this meal plan and multiply it to fit those requirements. Definitely stay tuned for our future plans, were working really hard to continually improve our content.

      1. Thanks for the quick response Matt. 3000 calories sounds about right. I will keep working on him to try keto. I am hoping he will see the good results I have had (49 year old woman who lost 16 lbs. in about 4 months) and give it a try. I will keep checking in to see your future installments.
        You are totally right about shopping sales and stocking up. I was very excited to get regular ground beef for 1.99 a pound today. I am sympathetic to a previous poster, Tammy from Western Canada, as I also am Canadian. We do not seem to see the same prices you are able to get. Bulk buying of sale items is a good option when possible.
        Looking forward to more info in the future.
        Happy New Year!

  17. I just wantedd to say thanks so much for your guys’ hard work!! I’ve been trying to do keto for awhile and it’s pretty daunting as someone who doesn’t have the best cooking skill. I’ve tried doing keto in the past and only made it a month or two as the recipes I were following were really expensive or just for super intricate meals that I just couldn’t stick to with my busy schedule. I’m super glad I found you guys and I’m confident that I can actually stick with it this time around! Thanks again and I’ve shared this blog with a lot of my friends! Happy New Year~!

    1. Hi Thi! We are so glad the meal plan works for you and will help you stay committed. We are actually in the works of creating multiple meal plans to add some variety with the complexity! Stay on the look out for those and happy new year!

  18. Guys, this is gold! I am all set to try your plan in Australia, and it looks like everything will be easy to find here for a comparable price. The prep ideas are fabulous and so simple.

    Happy new year and thanks for the wonderful videos and recipe ideas. Is there anywhere where you guys go more into your back story about how you came to keto? I’d be very interested.

    Best of luck with 2017 and thanks for the wonderful resource!

    1. Tess, we’re glad you’re giving our plan a try! Definitely let us know how it goes and reach out to us with any questions. We really haven’t gone into our keto story that much as of yet. We get asked about it a lot and will be making a video on it soon!

    1. This plan is slightly high in protein, so BPC coul probably be incorporated without any changes at all. Have you done the macro calculator to figure out how much you should be eating in a day? If you post your output I can give you more guidance. Thanks!

      1. I set my daily Calories at 1790 and my Macros are 113g protein 25% fat is 139g 70% and carbs at 22g 5% but of course I am shooting for 20 net carbs got the challenge. Thanks Matt.

  19. My costs come out to about $46.42 for one person…uh, yes please! 😀 Thank you guys SO much for posting this and breaking it down into detail, not to mention having the awesome idea in the first place. I’ve wanted to do Keto for a long time but all the other “budget” plans still were way outside my price range! New fan here, for sure. Keep up the great work!

    1. Hi Kay! Thanks so much for checking out the post and the awesome feedback! This budget meal plan helped us a lot in the beginning, especially with staying on track. Glad you can finally join the keto movement.

  20. Thank you so much for putting this all together. I am looking forward to starting the Keto way of eating for myself and my husband. Your videos have been very helpful and gave me a better understanding of knowing what to eat on a daily basis and how to get started. Thanks again!!

    1. Hi Betty! You are more than welcome! All of the videos and recipes we make help us on a day to basis so we love sharing with everyone. Excited to have you and your husband on board!

  21. Hey guys!! I love your videos!! I do have a quick question for yall! What is the ratio of vinegar and oil for your dressing? Do you add any lemons or spices? Sorry if you already answered this in a past post. My problem is that I overthink and make menu and recipes too complicated and get overwhelmed! I am married and have 2 kid,s which trying to please everyone is exhausting. Can yall do some videos on a kid friendly meal? Thx in advance!

    1. Melodie, you can play around with what you like. I like to go with a good 1.5 tbsp oil and closer to 2 tbsp apple cider vinegar, but that suits my tastes. Megha would never eat a salad with 2 tbsp of vinegar on it 🙂

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