Getting enough protein on keto while keeping food costs under control is one of the biggest challenges for many people. These meal prep ideas for high protein, low cost keto were created to solve exactly that problem. This plan focuses on affordable protein sources, simple vegetables, and straightforward cooking methods that make it easy to hit your protein goals without overspending.
You will find practical meals that are filling, easy to portion, and suitable for an entire week of consistent keto eating.
Highlights
- Total time: About 2 hours
- Servings: 14 meals (7 days)
- Difficulty: Easy
- Main equipment: Large skillet, oven, baking dishes, meal prep containers
Ingredients and Ingredient Tips
Ingredients
- 3 lb chicken breast
- 2 lb ground turkey
- 18 large eggs
- 3 cans tuna in water (5 oz each, drained)
- 2 lb frozen broccoli
- 2 lb frozen cauliflower rice
- 1½ lb Greek-style full-fat yogurt (plain)
- 1 lb shredded cheddar cheese
- 12 oz bacon
- 1 lb butter
- Olive oil (about ¾ cup)
- Salt (to taste)
- Black pepper (to taste)
- Smoked paprika (2 teaspoons)
- Dried oregano (2 teaspoons)
Ingredient Tips
- Chicken breast offers a high protein-to-cost ratio when bought in family packs.
- Ground turkey is often cheaper than beef and still very protein-dense.
- Canned tuna is one of the most affordable keto-friendly protein sources.
- Full-fat Greek-style yogurt adds protein and fat while staying budget-friendly.
- Frozen vegetables help keep costs low and reduce prep time.
Continue to Page for the complete cooking and assembly process.