7-Day Beginner Keto Meal Plan (Budget-Friendly)

Planning a full week of keto meals before you start makes the first week dramatically easier. This plan uses cheap, repeatable ingredients - eggs, chicken thighs, ground beef, cabbage - and batch-cooks on Sunday to minimize daily prep. Total estimated grocery cost for one person: $45-50.

Weekly Macro Targets

This plan targets approximately 1,600-1,700 calories per day. Adjust portion sizes based on your personal targets from the keto macros for beginners guide.

• Daily calories: ~1,600-1,700 kcal
• Fat: ~115-130g
• Protein: ~110-125g
• Net carbs: 18-22g

Sunday Batch Cook (30-45 minutes)

1. Hard-boil 10 eggs. Refrigerate in the shell.
2. Make a full batch of egg, spinach and bacon muffins - 12 muffins, 5 min prep + 20 min baking. Covers breakfast Monday through Thursday.
3. Roast 6-8 pan-roasted chicken thighs at 425F for 35 minutes. Refrigerate for use Tuesday through Thursday.
4. Brown 1.5 lbs ground beef with garlic and salt. Refrigerate. Ready-to-reheat protein base.
5. Shred half a cabbage head and saute in 2 tbsp butter. Season. Reheat as a side all week.

Day 1 - Monday

Breakfast: 2 egg, spinach and bacon muffins (from Sunday batch) - approx. 360 kcal, 28g fat, 24g protein, 1g net carbs

Lunch: Tuna salad (1 can tuna, 2 tbsp mayo, diced celery) on lettuce leaves - approx. 320 kcal, 22g fat, 28g protein, 2g net carbs

Dinner: Keto meatballs in creamy sauce with steamed cauliflower and green beans. Serves 4 - covers tonight and Wednesday lunch. Approx. 520 kcal, 38g fat, 38g protein, 6g net carbs

Snack: 2 hard-boiled eggs, 1 string cheese - approx. 200 kcal

Day total: ~1,400 kcal | 103g fat | 104g protein | 11g net carbs

Day 2 - Tuesday

Breakfast: 2 egg muffins + 1 hard-boiled egg - approx. 450 kcal, 34g fat, 32g protein, 1g net carbs

Lunch: Batch-cooked chicken thigh over lemon-infused cabbage salad with mayo dressing - approx. 460 kcal, 34g fat, 35g protein, 4g net carbs

Dinner: Ground beef with sauteed broccoli and shredded cheddar - approx. 620 kcal, 48g fat, 42g protein, 5g net carbs

Snack: 1 oz macadamia nuts - approx. 200 kcal, 21g fat, 2g protein, 2g net carbs

Day total: ~1,730 kcal | 137g fat | 111g protein | 12g net carbs

Day 3 - Wednesday

Breakfast: Cheddar cheese, bacon and egg breakfast scramble - crispy bacon, eggs, melted cheddar. Ready in 10 minutes. Approx. 480 kcal, 38g fat, 30g protein, 1g net carbs

Lunch: Leftover keto meatballs reheated - approx. 520 kcal, 38g fat, 38g protein, 6g net carbs

Dinner: Chicken thigh with baked zucchini fritters with goat cheese as a side - approx. 540 kcal, 38g fat, 38g protein, 5g net carbs

Snack: Pork rinds - approx. 160 kcal

Day total: ~1,700 kcal | 124g fat | 122g protein | 12g net carbs

Day 4 - Thursday

Breakfast: 2 egg muffins (last of Sunday batch) + hard-boiled egg - approx. 450 kcal

Lunch: Five-minute keto fried sardines with olives - fastest keto lunch at under $2 per serving. Approx. 280 kcal, 20g fat, 22g protein, 1g net carbs

Dinner: Ground beef taco bowl: 150g beef, shredded lettuce, sour cream, cheddar, diced avocado - approx. 680 kcal, 54g fat, 40g protein, 5g net carbs

Snack: 2 hard-boiled eggs - approx. 150 kcal

Day total: ~1,560 kcal | 113g fat | 108g protein | 11g net carbs

Day 5 - Friday

Breakfast: Garlic scrambled eggs with butter and a side of spinach - 5 minutes from fridge to plate. Approx. 340 kcal, 26g fat, 21g protein, 2g net carbs

Lunch: Chicken thigh over mixed greens with olive oil and lemon - approx. 450 kcal, 34g fat, 36g protein, 2g net carbs

Dinner: Lemon-butter baked salmon with roasted asparagus - one pan, 25 minutes, high omega-3. Approx. 480 kcal, 34g fat, 38g protein, 3g net carbs

Snack: String cheese + pork rinds - approx. 230 kcal

Day total: ~1,500 kcal | 112g fat | 111g protein | 9g net carbs

Day 6 - Saturday

Breakfast: Baked avocado eggs with bacon - avocado halves with eggs baked inside, topped with crispy bacon. Approx. 420 kcal, 36g fat, 20g protein, 3g net carbs

Lunch: Keto egg drop soup + hard-boiled egg on the side - fast, warm, low-carb. Approx. 330 kcal, 18g fat, 22g protein, 2g net carbs

Dinner: Keto stuffed meatloaf with spinach and goat cheese - hearty comfort dinner, makes 4 servings, leftover for Sunday lunch. Approx. 580 kcal, 44g fat, 40g protein, 5g net carbs

Snack: Pork rinds with sour cream - approx. 200 kcal

Day total: ~1,530 kcal | 112g fat | 98g protein | 12g net carbs

Day 7 - Sunday

Breakfast: Mozzarella cheese chaffle with butter - 3 minutes in a waffle iron, zero carbs. Approx. 280 kcal, 22g fat, 20g protein, 1g net carbs

Lunch: Leftover stuffed meatloaf - approx. 580 kcal, 44g fat, 40g protein, 5g net carbs

Dinner: Ground beef over keto cauliflower mac and cheese - brown beef separately, serve over the creamy cheddar cauliflower. Approx. 650 kcal, 50g fat, 44g protein, 7g net carbs

Snack: 2 hard-boiled eggs - approx. 150 kcal

Day total: ~1,660 kcal | 126g fat | 118g protein | 15g net carbs

To build your own custom keto week beyond this plan, the Consillar weekly meal prep planner lets you map out every meal against your macro targets.

Meal Prep Tips for Week 2

By Sunday evening, repeat the same batch-cook routine. The shopping list barely changes week to week. Swap proteins for variety if needed - try keto Italian sausage and bacon soup for a different lunch option without rebuilding the whole system.

For a cheaper version of this plan, see keto on a budget: under $50 a week. The complete keto starting guide is at the beginner's guide to the keto diet.