Simple, practical, and budget-minded: this multipage guide gives you three complete keto-friendly meals (breakfast, lunch, dinner) that feed four people using affordable ingredients and easy techniques. Each recipe is designed for low carb, good satiety, and minimal wasted food.
You’ll find exact ingredient quantities, clear step-by-step instructions, practical tips, and quick answers to common questions. Turn the page to start building your grocery list and ingredient tips.
Highlights
- Total time: ~90 minutes active work across all three meals (can be split into two sessions).
- Servings: 4 people (each meal serves 4).
- Difficulty: Easy–Intermediate (basic knife skills and stovetop/oven use).
- Main equipment: Oven, large skillet, baking sheet, mixing bowls, medium pot.
Ingredients and Ingredient Tips
Ingredients
Breakfast — Spinach & Cheese Egg Frittata (serves 4)
- 10 large eggs
- 1 cup heavy cream (240 ml)
- 6 oz (170 g) fresh spinach, roughly chopped
- 1 cup shredded cheddar cheese (110 g)
- 1 small yellow onion, finely chopped (about 120 g)
- 2 tbsp olive oil (30 ml)
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp smoked paprika
Lunch — Crispy Baked Chicken Thighs with Roasted Broccoli (serves 4)
- 8 bone-in, skin-on chicken thighs (about 2.2–2.6 kg total)
- 2 lbs (900 g) broccoli florets
- 3 tbsp olive oil (45 ml)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp butter (30 g)
Dinner — Cauliflower Rice Stir-Fry with Ground Turkey (serves 4)
- 1.5 lb (680 g) ground turkey (or ground pork/beef as substitute)
- 2 medium heads cauliflower, riced (about 8–10 cups riced cauliflower)
- 1 medium bell pepper, diced (about 150 g)
- 1 medium zucchini, diced (about 200 g)
- 1 small yellow onion, diced (about 120 g)
- 3 cloves garlic, minced
- 3 tbsp soy sauce or tamari (45 ml)
- 2 tbsp sesame oil (30 ml)
- 2 tbsp olive oil (30 ml)
- 2 large eggs, beaten (optional, for extra protein)
- 1 tsp ground ginger (or 1 tbsp fresh grated)
- Salt and pepper to taste
- 2 green onions, sliced (for garnish)
Ingredient Tips
- Buy whole chicken thighs on sale and freeze extras; bone-in skin-on is cheaper and more flavorful.
- Use frozen riced cauliflower if it’s cheaper—thaw and drain well before cooking.
- Heavy cream in the frittata keeps eggs tender; substitute 1 cup whole milk if needed but expect slightly different texture.
- Stretch proteins by adding extra low-cost vegetables (onions, zucchini, cabbage) to the stir-fry.
- Choose store-brand shredded cheese and frozen spinach for lower cost without big flavor loss.
- Keep basic spices (garlic/onion powder, paprika, oregano) on hand—small amounts dramatically improve cheap meals.
Go to Page 2 for step-by-step instructions and preparation tips.