3-Day Budget Keto Meal Plan

by Brittany, RN, BSNin Food, Health and Wellnesson Posted on

Welcome to this 3-day budget-friendly keto meal plan that will help you stay on track with your healthy eating goals without breaking the bank. This meal plan is designed to keep your net carbs under 20g per day while keeping your total daily cost under $6.

Not only is this meal plan affordable, but it’s also packed with delicious and varied options. From sugar-free BBQ pork to bunless cheeseburgers, you won’t get bored with these flavorful meals.

In terms of macros, each meal is designed to provide you with a balance of healthy fats, protein, and low-carb vegetables to keep you feeling satisfied and energized throughout the day. You’ll also get a variety of nutrients from the different vegetables used in the meal plan.

Here’s a breakdown of the macros and estimated cost per day:

  • Fat: Approximately 70g – 90g
  • Protein: Approximately 55-85g
  • Net Carbs: Less than 20g
  • Cost per day: Under $6 (Please note that prices may vary based on location and availability of ingredients.)

This meal plan is perfect for those who want to eat healthily on a tight budget while still enjoying delicious and satisfying meals. Give it a try and see how easy it is to eat keto without breaking the bank.

3-Day Budget Keto Meal Plan

Day 1:

Breakfast

  • 2 scrambled eggs with 1/2 sliced avocado and 1/4 cup sautéed mushrooms
  • (Fat: 28g, Protein: 21g, Net Carbs: 4g)

Lunch

  • 1 can of tuna with 2 cups mixed greens, 1 hard-boiled egg, 5 cherry tomatoes, and 2 tbsp olive oil and vinegar dressing
  • (Fat: 33g, Protein: 35g, Net Carbs: 4g)

Dinner

  • “Bunless” cheeseburger with 1/4 lb ground beef patty, 2 pieces of iceberg lettuce (burger bun), 1 slice of cheddar cheese, 2 slices of tomato, and 1/4 avocado
  • (Fat: 27g, Protein: 23g, Net Carbs: 5g)

Day 2

Breakfast

  • 1 cup Greek yogurt with 1/2 cup sliced strawberries and 1/4 cup chopped walnuts
  • (Fat: 24g, Protein: 18g, Net Carbs: 6g)

Lunch

  • Sugar-free BBQ pork chop ( 2Tbs sugar-free bbq sauce and 6oz boneless pork chop) with 2 cups roasted zucchini
  • (Fat: 17g, Protein: 39g, Net Carbs: 7g)

Dinner

  • Mediterranean chicken thighs ( 2 chicken thighs, 1/4 cup olives, 1/4 onion) and 2 cups mixed greens with olive oil and vinegar dressing
  • (Fat: 31g, Protein: 29g, Net Carbs: 7g)

Day 3

Breakfast

  • 2 hard-boiled eggs with 1 cup cucumber slices and 1 tbsp ranch dressing
  • (Fat: 23g, Protein: 13g, Net Carbs: 2g)

Lunch

  • 2 chicken drumsticks with 1 cup roasted Brussels sprouts and 2 tbsp olive oil
  • (Fat: 24g, Protein: 20g, Net Carbs: 6g)

Dinner

  • 1/2 lb ground beef with 1 cup cauliflower rice and 1/4 cup diced tomato, salt and pepper to taste
  • (Fat: 29g, Protein: 24g, Net Carbs: 5g)