Are you following a ketogenic diet and finding it hard to come up with cheap and easy meal ideas? Don’t worry, you’re not alone. The keto diet can be expensive if you’re not careful, but it doesn’t have to be. In this post, we’ll discuss what are some simple and cheap keto meals that you can make on a tight budget. So whether you’re looking for breakfast, lunch or dinner ideas, we’ve got you covered.
What is Ketosis?
Ketosis (or Ketogenic Diet) is when your body begins producing ketones instead of glucose. When you’re in a state of Ketosis, you have successfully adapted your body to burn fat for fuel rather than sugar. Many people experience great results using a Keto diet plan, including weight loss, increased energy levels, improved mental clarity and focus, reduced hunger, and many other positive effects.
The basic premise of a Ketogenic diet is to eat foods that are high in fat while drastically limiting carbs. In order to stay in Ketosis, you need to limit your carbohydrate intake to less than 20 grams per day, and consume around 75-100% of your calories from fat.
What is the benefit of a keto diet?
There are many benefits to following a keto diet, including weight loss, improved mental clarity and decreased inflammation. Keto meals can be simple to make and don’t require a lot of time or effort to prepare. This makes them perfect for busy weeknights when you don’t have much time to cook.
One of the keto’s main principles is to avoid eating carbs, which can be difficult (and expensive) if you’re used to buying pre-made meals or dining out. A great way to save money on your keto diet is to cook at home using simple, keto-friendly ingredients. There are plenty of easy keto recipes that you can make on a budget, and we’ve compiled a list of our favourites below.
1. Eggs & Bacon
Eggs and bacon make a complete protein-rich meal. They’re high in fat, cholesterol, and carbs, but they’re still great keto meals! If you want to get creative, try scrambled eggs with sausage, bacon, and cheese—or even try making breakfast burritos out of them! You’ll have a filling meal while staying low-carb.
2. Beef Burger
A beef burger is one of the easiest keto meals to prepare. Use lean ground beef to create burgers without extra fats and calories. When shopping for ground meat, look for 80/20 or 75/25 ground beef, where the muscle meat-to-filler ratio falls between 80% and 25%. Ground lamb can work well, too.
3. Cheese Pizza
Make pizza at home using cauliflower crust instead of traditional flour dough. You can either spread a thin layer of tomato sauce and mozzarella cheese over the top or add olives, onions, pepperoni, and other toppings. Sprinkle some Parmesan cheese on top before baking.
4. Chicken Wings
Chicken wings are inexpensive, simple, and quick to cook. You can easily find chicken wings near the barbecue section of grocery stores. Just remember to remove any skin before cooking.
5. Steak Sandwiches (with lettuce)
Steak sandwiches are super simple to make, mainly if you use flank steak. Cut the steak into strips about 1½ inches wide.
Season with salt and pepper and grill until cooked. Top each strip with mustard or mayonnaise and then place them inside two slices of bread. Add lettuce and tomatoes for colour and flavour.
6. Broccoli Pasta
Broccoli pasta is tasty and low-carb. Simply combine broccoli florets with spaghetti noodles and bake them until tender. Once it’s done, toss it with butter and garlic powder to finish.
7. Shrimp Cocktail
Shrimp cocktails are classic seafood appetisers. Combine fresh shrimp with white wine, lemon juice, and spices to make this recipe. Serve with celery sticks or cocktail vegetables.
8. Salmon Cakes
Salmon cakes are keto-friendly and easy to make. All you need is canned salmon, eggs, mayonnaise, and some seasonings. You can bake them or fry them in a pan. Serve with lemon wedges and keto tartar sauce.
9. Cauliflower Rice
Cauliflower rice is a keto alternative to regular white or brown rice. It’s low in calories and carbs but still has a similar texture and flavour. You can buy cauliflower rice at the store or make your own by grating cauliflower florets into small pieces.
10. Crispy Brussels Sprouts
Brussels sprouts are vegetables that make a great side dish. To make them crispy, roast them in the oven with some olive oil and seasoning. You can also add bacon or Parmesan cheese for extra flavour. Serve immediately.
11. Keto Chilli
Chilli is a keto-friendly meal that’s easy to make in large batches. Simply cook ground beef or turkey with onions, tomatoes, and chilli spices. Add kidney beans, black beans, or other keto-friendly vegetables as desired. Top with shredded cheese and sour cream before serving.
12. Spaghetti Squash Casserole
Spaghetti squash casserole is made with spaghetti squash instead of pasta noodles. Simply combine cooked spaghetti squash with ground meat, vegetables, and keto-friendly tomato sauce. Top with mozzarella cheese and bake until bubbly.
13. Zucchini Noodles
Zucchini noodles, or “zoodles,” are a keto-friendly alternative to pasta noodles. You can buy them pre-made at the store or make your own by spiralizing zucchini into thin strands. Serve with keto-friendly marinara sauce or Alfredo sauce.
14. Green Beans
Green beans are a keto-friendly vegetable that makes a great side dish. You can simply cook them in a pan with some butter and garlic or add them to other keto dishes like casseroles or stir-fries.
15. Keto Soup
Soup is a great keto meal because it’s easy to make and can be very filling. Simply combine keto-friendly ingredients like meat, vegetables, and low-carb broth. You can also add dairy products like cream or shredded cheese to make it richer. Serve with crackers or bread on the side.
16. Clean Chicken
Clean chicken is a keto-friendly protein option because they are low in carbs and high in healthy fats. Additionally, Sous vide chicken breast with herbs and garlic is perfect for a Caesar salad or chicken sandwich.
These keto-friendly recipes are quick, easy, and delicious. Whether looking for a weeknight dinner or a special occasion meal, you’ll find something to suit your needs. And best of all, they’re all keto-friendly, so you can enjoy them without worry. So what are you waiting for? Give these a try!
Related topic:
What Are Good High-fat Keto Snacks?