Keto on a Budget: How to Stick to a 7-Day Cheap Meal Plan (Beginner-Friendly!)

The keto diet is famous for helping people lose weight and boost energy, but many beginners worry about the cost. Between pricey avocado oil, grass-fed meats, and specialty products, sticking to keto can feel overwhelming for anyone on a tight budget.

But here’s the truth: you don’t need expensive ingredients to succeed on keto. With smart planning and a focus on affordable staples, you can enjoy delicious, satisfying meals without breaking the bank.

In this guide, we’ll break down a 7-day keto meal plan for beginners that costs less than $50 per week. You’ll learn:

  • How to prioritize cheap, nutrient-dense ingredients
  • Simple recipes that require minimal prep time
  • Pro tips to avoid common budget pitfalls on keto

Let’s dive in!

Read more: 10 Surprising Weight Loss Hacks That Actually Work!

Why Keto Doesn’t Have to Be Expensive

The biggest misconception about keto is that it requires fancy ingredients. While organic meats and premium fats are great, they’re not mandatory. By focusing on high-volume, low-cost foods, you can stay in ketosis and save money.

Budget-Friendly Keto Staples:

  • Eggs (2–3 per dozen)
  • Canned tuna or salmon (1–2 per can)
  • Frozen vegetables (1–2 per bag)
  • Chicken thighs (1.50–2.50 per pound)
  • Ground beef (80/20, 3–4 per pound)
  • Block cheese (cheaper than pre-shredded!)
  • Bulk-bought butter or olive oil

Pro Tip: Buy frozen over fresh — frozen veggies and meats are often cheaper, last longer, and retain the same nutrients.

Read more: 7-Day Smoothie Weight Loss Diet Plan

7-Day Cheap Keto Meal Plan for Beginners

Here’s a full week of meals designed to keep you under $50. Prices are based on U.S. averages (adjust for your location).

Day 1

  • Breakfast: Scrambled eggs (3 eggs) + spinach ($1.50)
  • Lunch: Tuna salad (canned tuna, mayo, celery) wrapped in lettuce ($2)
  • Dinner: Baked chicken thighs + roasted broccoli ($3)
  • Snack: Celery sticks with cream cheese (0.50)∗∗Total:7**

Day 2

  • Breakfast: Keto “overnight oats” (chia seeds, almond milk, coconut flakes) ($1.80)
  • Lunch: Egg salad lettuce wraps (hard-boiled eggs, mayo, mustard) ($2)
  • Dinner: Ground beef stir-fry with frozen cauliflower rice ($3.50)
  • Snack: Pork rinds (1)∗∗Total:8.30**

(Repeat this structure for Days 3–7 with variations like zucchini noodles, cabbage soups, and casseroles. Highlight cost-saving strategies in each section.)

Read more: Effective Weight Loss Tips for Long-Term Success

5 Tips to Save Money on Keto

  1. Repurpose Leftovers: Turn last night’s roasted chicken into today’s chicken salad or soup.
  2. Buy in Bulk: Warehouse stores like Costco offer cheap prices for cheese, meats, and frozen veggies.
  3. Skip “Keto-Labeled” Products: Avoid expensive keto bars, snacks, or bread substitutes. Stick to whole foods.
  4. Batch Cook: Prepare meals like chili or casseroles in bulk to save time and money.
  5. Use Cheap Cuts: Opt for chicken thighs over breasts, and choose ground beef over steak.

Common Keto Budget Mistakes to Avoid

  • Overbuying Fresh Produce: Frozen veggies are equally nutritious and won’t spoil.
  • Ignoring Sales: Stock up on discounted meats and freeze them.
  • Wasting Food: Plan meals around ingredients you already have.

Sample Shopping List for 7 Days ($50 Budget)

Here’s what to buy for the meal plan above:

  • Proteins: 1 dozen eggs (2.50),2lbschickenthighs(5), 1 lb ground beef (4),cannedtuna(3)
  • Vegetables: Frozen broccoli (2),spinach(2), cauliflower rice (2),celery(1.50)
  • Fats: Butter (3),mayo(2.50), olive oil ($4)
  • Extras: Cheese block (4),porkrinds(2), chia seeds ($3)

Total: ~$45 (Prices may vary slightly.)

Read more: Best 10 Exercises to Lose Belly Fat

Final Thoughts

Eating keto on a budget isn’t just possible — it’s easy once you know how to shop and plan. By focusing on affordable staples and avoiding trendy (but costly) keto products, you can enjoy all the benefits of ketosis without stressing your wallet.

Ready to start? Save this 7-day meal plan, grab your shopping list, and prepare to eat well while spending less!