Keto on a $50 Budget

$50 Keto Grocery Budget

    I have received a bunch of requests for how to live a keto lifestyle on a budget. There is no reason you cannot eat a nutritious and varied keto diet on a budget. So I came up with a versatile $50 grocery shopping list and meal suggestions! You won’t be sacrificing nutrients here, but the larger your food budget the more variety you can have. With a $75 budget you would even be able to start adding in keto baked goods(I will share a grocery list for this soon)!

    With this budget you will have 7 breakfasts, lunches, and dinners as well as snacks. You will be able to work with in a wide range of macro needs and adjust. Here are the breakdowns of the meal/snack options:

(9) 4oz Servings of Chicken

(4) 4oz Servings of Ground beef

(5) 4oz Spinach Salads(4oz of fresh spinach is much more substantial then you think)

(7) Iced Teas with Heavy Cream

(8) Snacks

Grocery List:

Protein

2.25lbs of Chicken Breast $5.83

1lb 80/20 Ground Beef $3.79

1.5 Dozen Eggs $2.20

Produce

20oz Fresh Spinach $9.98

2 Bags of Frozen Cauliflower Florets: $2.58

2 Bags of Frozen Broccoli Florets: $2.98

10oz Celery Hearts $1.99

2 Avocados $2.58

Fats:

16oz Butter: $2.99

Primal Kitchen Ranch Dressing (or other Keto Friendly Dressing): $4.89

Dairy:

8oz Cream Cheese: $1.99

8oz. Cheddar Cheese(Shredded or block if you have a cheese grater): $2.50

16oz. Heavy Cream: $2.79

Other:

Tazo Passion Fruit Tea Bags: $3.99

Total: $50.00

That's Right $50.00 on the cent!

Breakfast:

• An iced tea with heavy cream
• Scrambled eggs with cheese
• Broccoli and ground beef omelet
• Spinach and cheese omelet

Lunch:

• Spinach Salad with any of the following(combine a few if you have the macros) and ranch dressing: ground beef, chicken, hardboiled eggs, avocado.
• Bunless Burger with shredded cheese and broccoli sautéed in butter.

Dinner:

• Chicken with broccoli sautéed in butter with cheese (you can grill the chicken with whichever spices you prefer I have an easy dry rub recipe too)
• Bunless Burger with shredded cheese and broccoli sautéed in butter.
• Chicken with a creamy cheese sauce over broccoli

Snack:

• Celery with cream cheese
• Iced tea with 1oz of Heavy Cream

One of my favorite BBQ Dry Rub Recipes that I put on my burgers and chicken:

Keto4Karboholics BBQ Dry Rub
2-4 Tbsp salt (Depends on your preference)
4 Tbsp Erythritol or Sukrin Brown Sugar
4 Tbsp paprika
2 Tbsp black pepper
2 Tbsp garlic powder
2 tsp onion powder
1 tsp ground mustard
1 tsp dried oregano
1 tsp cayenne pepper

 Directions:

1.    Combine all ingredients into a mason jar and shake.

2.    Enjoy on your meats!