A Keto Meal Plan on a Budget
Welcome to keto for beginners. This is a special ‘3 ingredient’ keto meal plan for those attempting to live by a ketogenic diet. The reason I’m doing this is because due to the coronavirus pandemic a lot of us are at home. To add to that not all of the ingredients we normally use are available as well. It’s a time where I hope a meal plan like this can help you stay on track with your keto diet. I also realized that this works great for people who are on a low carb diet on a budget.
I must also mention this 3 ingredient special doesn’t include basic pantry items of salt, pepper, and oil for frying. But it’s about keeping it simple and clean. If you are just starting out, also check out my Keto For Beginners Playlist with episodes 1-5. This should help you get started.
It’s important to remember that I’m NOT a doctor, nutritionist, or dietitian. I’m just a musician/Youtuber who has personal experience on keto—so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding. Enjoy the video below and then carry on reading!
Keto Meal Plan – The Basics
Eat only when hungry
Tracking macros is essential when it comes to any diet for weight loss. However, there is plenty of flexibility to manage weight loss on keto without doing this in the start. There are many reasons for this which I won’t get into. However, it’s important to still exercise and practice portion control. So make sure you don’t just eat for the sake of eating. Eat only when you feel hungry. You don’t even need to finish an entire portion of food if you can’t. In the event you’re eating a serving of something and still feel a wee bit hungry that’s fine, but give it 10 minutes or so. The reason being it takes your stomach about that much time to let the brain know it’s full and being just a tad hungry is never such a bad thing. Of course, don’t starve yourself but you have to learn intuitive eating. Intuitive eating is a great way to learn to listen to your body and its true needs.
Track your progress
Hopefully you haven’t just weighed yourself at the start of your journey but you also took measurements as well. I forgot to mention that I also take photographs. The scale is just one way of measuring progress and often can be deceptive. On a low-carb diet you might not lose a lot of weight but you might lose inches. This is why you measure yourself, take pictures, and compare them week after week. Don’t get into the habit of checking daily. Just do it every Monday morning, same time, in your birthday suit and be done with it. Also, watch my video called, ‘The Goal Weight Delusion‘.
It doesn’t matter what exercise you do but just do something. As the song goes, 1-2-3-4 get your body on the floor. This is important for many reasons. Even though you can lose weight without exercising, and I did that myself in the start, it’s not the best practice. Exercise has many health benefits and it’s also vital to help keep your BMR up. You can choose from a variety of options for physical activity based on how fit you are currently. Whether it’s going to the gym, running, cycling, dancing, drumming or even just walking, it’s all good! Just do something!
Keto Meal Plan: The Menu & Food substitutions
Here is the full, free keto meal plan. I’ve given some information about each meal along with the substitutes for certain food items. If you can’t find one to your liking then leave me a comment below and I can try to help you out. Hopefully this easy keto meal plan will help you add even more delicious ketogenic meals to your cooking arsenal.
Breakfast – Sour cream and onion omelet. This is pretty simple. Sour cream can be replaced by heavy cream or even coconut cream if you want it dairy free. You can use any kind of onion, red onion, white onion, spring onion etc. You can also replace the onion with any vegetable you have like tomato or you can just eat the omelet with say half and avocado on the side. If you don’t eat eggs then check my Keto breakfast playlist for egg free breakfast options.
Lunch – Chicken in a creamy mustard sauce. I’ve used boneless and skinless chicken thighs in the recipe. You can use any protein you like. Beef steak, pork chops, chicken breast, fish and if you are vegetarian just use Paneer or Tofu. The mustard can be anything you have available. You can use wholegrain, Dijon or even your standard yellow mustard. Heavy cream can be replaced by coconut cream if you want to make it dairy free. You could also just use sour cream and in the worst case scenario skip the cream and just make the sauce using mustard and water.
Snack – Garlic butter mushrooms are a simple recipe and also super delicious. Since there hasn’t been any veggies so far (barring the onion), I figured mushrooms would be a good snack. Keeping it simple with garlic and butter. If you want, you can toss any vegetable in garlic and butter if you don’t have mushrooms available. Green beans could be a good alternative. Also, a good option is that butter can be replaced by olive oil and in the worst case scenario, you can use garlic powder if you don’t have fresh garlic. You can also up the ante by adding fresh parsley if you have some.
Dinner – Ground beef in tomato sauce. Couldn’t make life easier, eh? Ready to eat pasta sauce with some ground beef topped with sour cream. Perfect! You can use any store bought sauce available. If you are particular, you can make your own at home. I have a great keto marinara sauce recipe. Alternatively, you can use fresh pureed or canned tomatoes. An easy way to replace the sour cream is to use cheese, heavy cream, and coconut cream. You get the idea, right? If you’re aiming for easy keto recipes, this is a good choice!
I hope you enjoy these delicious dishes like I do. If you’re looking for more keto dinner ideas, I have a ton more delicious recipes on my site. Keto meal planning really can be easy if you just take the time to do a little research and prepare. Once you’ve got a few easy keto recipes in your cooking tool belt, the next time you’re hungry, you’ll have a few ideas for a quick meal to pull from.
Keto Meal Plan: Shopping List
Not sure what staples to purchase at your local grocery store now that you’re starting to keto diet meal plan? Good news! I’ve got you covered. Just edit the quantities based on your appetite. If you have left over food you can always freeze it for up to a full month. So this is more just a list, quantities will vary based on how much you eat. Also double check if you have any of these things left over from last week’s meal prep before buying fresh stuff.
- Sour Cream
- Chicken Thighs (boneless)
- Mustard of choice (I recommend whole grain or djon)
- Heavy Cream
- Ground Beef (try to get 80-20)
- Ready to eat Pasta/Marinara Sauce (you can also use canned tomatoes/puree)
- Avocado Oil/Olive oil for cooking
That should cover everything. Adjust the quantities based on how much you are going to eat. For example, if you eat two eggs a day then that’s 14 eggs you would need in total. If you eat say one can of tuna a day then get seven cans. You get the idea. And just a reminder for my Indian viewers to check my Shopping guide for Indians for suggested brands.
Keto Meal Plan: Eat for the week
Try and eat the same food everyday and it will help you stay on course or at least till I come up with another 3 ingredient meal plan. But you can always refer to the numerous meal plans I’ve already made and adjust accordingly.
If you have any questions please feel free to leave a comment and I’ll get back to you as soon as possible. And if you don’t want to miss out on any new recipes, stay updated by following me over on Instagram.