Keto Meals You Can Make for Under 20 Dólares

Step-by-Step Instructions and Preparation Tips

Meal A — Cheesy Garlic Butter Chicken with Sautéed Spinach (serves 2)

Step-by-step Instructions

1. Pat chicken thighs dry and season both sides with ¼ tsp salt and ¼ tsp pepper.
2. Heat 1 tbsp olive oil + 1 tbsp butter in a skillet over medium-high heat.
3. Add chicken thighs skin-side down (if skinless, just place flat) and sear 4–5 minutes until golden.
4. Flip and cook 4–5 more minutes until internal temperature reaches 75°C (165°F).
5. Reduce heat to low, sprinkle 50 g shredded cheddar over the chicken, cover briefly until melted (about 1–2 minutes).
6. In the same pan, push chicken to the side; add minced garlic and sauté 30 seconds. Add 120 g spinach and sauté until wilted (1–2 minutes). Season spinach with a pinch of salt.
7. Finish with 1 tsp lemon juice over the spinach and serve chicken on top.

Preparation Tips

• Pound thicker chicken pieces slightly for even cooking.
• Use a meat thermometer to avoid overcooking.
• Keep cheese shredded and ready so it melts quickly without drying the chicken.
• If pan looks dry, add 1 tsp butter to finish spinach.

Continue to next recipe instructions below and then to Page 3.

Meal B — Pan-Seared Salmon with Creamy Avocado Sauce (serves 2)

Step-by-step Instructions

1. Season both sides of the salmon fillets with ½ tsp salt and ¼ tsp pepper.
2. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.
3. Place salmon skin-side down and cook 4–5 minutes until skin is crisp. Flip and cook 2–3 more minutes until opaque in the center. Remove and rest 2 minutes.
4. While salmon cooks, blend 1 small avocado, 2 tbsp Greek yogurt, 1 tbsp lime juice, and 1 minced garlic clove until smooth; season to taste.
5. Plate salmon and spoon avocado sauce over or beside fillets. Garnish with chopped cilantro if using.

Preparation Tips

• For even searing, pat salmon very dry before seasoning.
• If using frozen salmon, thaw fully in the fridge overnight for best texture.
• Taste the sauce and add a pinch of salt or extra lime to balance richness.

Meal C — Keto Beef & Veggie Stir-Fry (serves 3)

Step-by-step Instructions

1. Heat 1 tbsp coconut oil in a large skillet or wok over high heat. Add 450 g ground beef and brown, breaking into pieces, about 5–7 minutes. Drain excess fat if desired, leaving about 1 tbsp.
2. Push beef to the side; add 1 tbsp sesame oil, sliced onion, red pepper, and zucchini. Stir-fry 4–5 minutes until vegetables are tender-crisp.
3. Mix 2 tbsp soy sauce, 1 tsp ground ginger (or grated), and 1 tsp garlic powder; pour over the beef and vegetables. Toss to coat and cook 1–2 more minutes.
4. Taste and adjust with a pinch of salt or more soy sauce. Serve hot.

Preparation Tips

• Slice vegetables uniformly for even cooking.
• Cook vegetables on high heat fast to retain texture.
• If you want extra fat for keto macros, add 1 tbsp butter or a drizzle of olive oil before serving.

Continue to Page 3 for FAQs and recipe suggestions.