Eating keto on a budget can feel overwhelming, especially when prices keep rising. This keto meal prep for $100 was designed to show exactly how to plan, cook, and portion a full week of satisfying keto meals without overspending. You will find simple ingredients, realistic portions, and practical steps that fit real life, not a “perfect kitchen” scenario.
This plan focuses on affordable proteins, low-cost vegetables, and smart use of fats, all prepared in advance to save both time and money during the week.
Highlights
- Total time: About 2 hours
- Servings: 14 meals (7 days, lunch and dinner)
- Difficulty: Easy
- Main equipment: Large skillet, oven, baking sheet, meal prep containers
Ingredients and Ingredient Tips
Ingredients
- 4 lb chicken thighs (bone-in, skin-on)
- 2 lb ground beef (80/20)
- 18 large eggs
- 2 lb frozen cauliflower florets
- 2 lb frozen broccoli
- 2 lb zucchini
- 1 lb cheddar cheese, block
- 16 oz cream cheese
- 1 lb butter
- 32 oz heavy cream
- 1 large bag spinach (10 oz)
- 2 medium yellow onions
- 2 bulbs garlic
- Olive oil (about 1 cup)
- Salt (to taste)
- Black pepper (to taste)
- Paprika (2 teaspoons)
- Italian seasoning (2 teaspoons)
Ingredient Tips
- Bone-in chicken thighs are usually much cheaper than boneless and have more flavor and fat for keto.
- Buying cheese in block form and shredding it yourself costs less and melts better.
- Frozen vegetables are often cheaper than fresh and last longer, reducing food waste.
- Choose 80/20 ground beef for better flavor and higher fat without extra cost.
- Heavy cream can be used in sauces, scrambled eggs, and coffee, making it a versatile budget item.
Continue to Page for the full step-by-step cooking process.