This short guide shows three easy keto meals you can make for under 20 dólares each. You’ll find clear shopping-sized ingredient lists, step-by-step instructions, practical tips for ingredient swaps and preparation, quick FAQs, and simple next steps so you can cook, save, and stay low-carb. Each meal is designed to be budget-friendly, fast, and suitable for everyday cooking.
Highlights (for the full guide covering all three meals)
- Total time: 30–45 minutes per meal (varies by recipe)
- Servings: 2–4 servings per meal (see individual ingredient lists)
- Difficulty: Easy to Moderate
- Main equipment: Frying pan or skillet, baking sheet, medium pot, mixing bowls
Ingredients and Ingredient Tips.
Ingredients
Below are three meal options. Quantities are exact per recipe as written.
Meal A — Cheesy Garlic Butter Chicken with Sautéed Spinach (serves 2)
- 2 boneless, skinless chicken thighs (about 300 g total)
- 1 tbsp butter (14 g)
- 1 tbsp olive oil (15 ml)
- 2 cloves garlic, minced (6 g)
- 50 g shredded cheddar cheese
- 120 g fresh spinach
- ¼ tsp salt (1.5 g)
- ¼ tsp black pepper (0.5 g)
- 1 tsp lemon juice (5 ml) (optional for brightness)
Meal B — Pan-Seared Salmon with Creamy Avocado Sauce (serves 2)
- 2 salmon fillets, 150 g each (300 g total)
- 1 tbsp olive oil (15 ml)
- ½ tsp salt (3 g)
- ¼ tsp black pepper (0.5 g)
- 1 small avocado (120 g flesh)
- 2 tbsp Greek yogurt, full fat (30 g)
- 1 tbsp lime juice (15 ml)
- 1 clove garlic, minced (3 g)
- 1 tbsp chopped cilantro (optional, 2 g)
Meal C — Keto Beef & Veggie Stir-Fry (serves 3)
- 450 g ground beef (80/20)
- 1 medium zucchini, sliced (200 g)
- 1 red bell pepper, sliced (150 g)
- 1 small onion, thinly sliced (80 g)
- 2 tbsp soy sauce or tamari (30 ml)
- 1 tbsp sesame oil (15 ml)
- 1 tbsp coconut oil or neutral oil (15 ml)
- 1 tsp ground ginger or 1 tbsp fresh grated ginger (2–5 g)
- 1 tsp garlic powder (2.5 g)
- ¼ tsp chili flakes (optional)
Ingredient Tips
- Buy boneless chicken thighs instead of breasts — more flavor and often cheaper per kilogram.
- Choose frozen spinach if fresh is priced higher; thaw and squeeze before cooking.
- For salmon savings, buy larger fillets and portion them at home; frozen vacuum packs are often cheaper.
- Avocado ripeness: use slightly firm avocados to avoid brown sauces; add lime to slow browning.
- Ground beef: pick 80/20 for more flavor and fat for keto; drain only if excess oil bothers you.
- Use pantry staples (garlic powder, soy sauce) to add big flavor without specialty ingredients.
Continue to Page 2 for step-by-step instructions and preparation tips.