With all the diet craze people have jumped into, going on a ketogenic diet is one of the healthiest and most natural way to lose weight effectively. Plus, if you do it the right way, the long-term benefits and results are amazing!
But before you decide to proceed or start on the keto diet, you may want to check out these keto-beginner guides:
- New to keto? Here’s The Number 1 Keto Diet Guide Every Beginner Should Know
- Want to know if the keto diet is good for you? Here’s a blog that talks about Who Cannot Go on Keto Diet
- Do Keto Pills Work Without Exercise? This blog has the answer for you!
- Know more about the “Keto Flu” to be aware of the keto symptoms you may experience along the way.
Deciding to go on a keto diet is not easy. It is a big step that may require you to change your whole eating habits and lifestyle.
But you know what’s more difficult? The meals that you need to eat daily because you have to go on an extensive research to know what keto foods you can eat. Plus, you have to make sure that you’re consuming enough nutrients on a daily basis in order to reach ketosis properly.
Scouring through the internet about keto recipes can be pretty overwhelming. You’ll find plenty of keto recipes on Pinterest, and thousands more on Google. Which will bring you to another question: Are they affordable? Are they easy to make?
Affordable and easy are two of the major factors that will make your ketogenic diet more practical, convenient, and easily achievable. Most people fail to achieve the results they want from a keto lifestyle because of poor time management and insufficient knowledge about keto meals.
To make your keto journey uncomplicated, here are 20 cheap and easy keto recipes to try!
- Traditional omelet: Start by whisking some eggs, then add salt and pepper to taste. Slice the tomatoes, garlic, and onion. Cook them in olive oil, then pour the eggs. When nearly cooked, add the mozzarella and basil. Easy, yet low in carb and packed with protein! Don’t add ketchup, since it contains preservatives and hidden gluten ingredients.
- Avocado toast: When using bread, opt for a keto-friendly bread. Mostly, these breads contain organic wheat, soybean, lentils, and other low-carb ingredients. Spread the unsalted butter or the grass-fed raw butter.
- Berry smoothie: Who doesn’t love a refreshing yet healthy smoothie in the morning? Berries are the sweetest, yet most keto-friendly fruits you can add to your smoothie. You can add whey protein, or collagen powder, and almond milk for added protein.
- Keto burrito: Instead of the regular wrap, make your own burrito for a more keto-friendly burrito wrap. Use low-carb flour, egg, low-fat milk, and salt for the batter. Whisk everything in a bowl, then cook in a pan, just like how you cook crepe. Serve in a plate, with cilantro, beans, chicken breast, tomatoes, jalapeno, cilantro, red onion, and avocado for filling. Then drizzle with olive oil and lime/lemon juice.
- Tuna salad: When making tuna salad, choose the tuna in oil or water, with low-sodium content. Then add in your usual salad veggies, like celery, spinach, cherry tomatoes, cabbage, and cucumber. Avoid using mayonnaise for dressing. Rather, opt for lemon juice and olive oil.
- Garlic zucchini noodles: Craving for pasta? zucchini noodles are a game-changer when it comes to keto meals. All you need is the thinly sliced zucchini, pepper, salt, and red chili flakes (if you want a spicier version). For the dressing, melt an unsalted butter, then top with parmesan cheese.
- Shrimp taco lettuce wraps: Of course you can still enjoy taco while on keto! Use keto-approved tortillas (using almond flour), or lettuce wrap, for an easier option. Inside, fill with cooked shrimp, avocado, and keto ranch dressing.
- Cheesy gluten-free quesadilla: for a keto-friendly quesadilla, you can make your own by using almond flour, or purchase the ready-made keto-friendly tortillas. When frying, use olive or avocado oil. Then add the cooked chicken thighs/breasts, keto taco seasoning, mozzarella cheese, bell pepper, and onion. Cover to let the cheese melt. You can have pico de gallo or guacamole for a healthier dip.
- Smoked salmon and avocado platter: The name says it all. All you need is smoked salmon, then shred it or slice into thin pieces. Side with avocado strips and Greek yogurt. Sprinkle with sea salt and lemon/lime juice to taste.
- 5-minute microwave meatballs: This recipe will just need three ingredients; keto-approved sausage brands, pasta sauce, and mozzarella. When cooking the sausages, peel of the skin first, then slice the meat into bite-sized pieces. Cook the sausage first in microwave for three minutes, before you quickly make the sauce. For the pasta sauce, use fresh large tomatoes and season it as you like. Top with cheese, place in a microwave and cook for another two minutes to let the cheese melt.
- Super green frittata: For the base, scramble some eggs, spread evenly in pan and cook for 1 minute before flipping over. Once cooked, transfer in a plate. Top with avocado slices, olives, basil, zucchini, cucumber, asparagus, and goat cheese. You can always put more veggies in your scrambled eggs if you like and season with Himalayan salt and pepper.
- Cauliflower grilled cheese: Put a twist in your regular grilled cheese by replacing the bread with cauliflower rice and fried to perfection. Then you can add your favorite cheese, bacon bits, and parsley.
- Bell pepper sandwich: Who says sandwich always has to be bread? Reach for the biggest bell pepper you can see and stuff it with cream cheese, cooked turkey or chicken strips, avocado, and lettuce, then bake or grill it. Don’t forget to remove the seeds first.
- Omelet in a mug: In a hurry for dinner but still want a nutritious meal? Whisk some eggs, then add some cilantro and parsley, then pop it in the microwave for two minutes. A quick dinner, but packed with protein.
For morning & evening snacks:
- Celery sticks and peanut butter: Looking for something crunchy to munch? Slice some celery and dip it in peanut butter or almond butter for a change.
- Tuna flakes with crackers: Transfer the canned tuna flakes in oil in a bowl, then break some keto crackers and mix it in the tuna bowl. You can add some jalapeno if you want some heat.
- Cucumber and cream: Simply slice the cucumber in the size you want and dip it in low-fat sour cream cheese.
- Greek yogurt: Greek yogurts are not just keto-friendly, but they are also rich in probiotics. Add some berries or apples for a sweeter and healthier taste.
- Strawberries and cocoa: melt some dark chocolate or make your own ganache dip from cocoa so you can dip the strawberries. This snack is good for the heart and rich in antioxidants.
- Cinnamon roasted almonds: Roast some almonds (or any nuts you prefer) then sprinkle with cinnamon powder. You’ll definitely love the smell of these two combined.
Here are few tips to keep in mind when doing the keto diet on a budget:
- Always buy fruits and vegetables in season, and in bulk. They are healthier, more delicious, and cheaper during their season. (Here are 5 more reasons why you should follow seasonal eating).
- Purchase cheaper cuts of meat like roast cut.
- Look for high-quality meat with mark down prices.
- Organic eggs are better, but whole eggs are more budget-friendly, yet still low in carbs
- Since keto foods are pricier, only buy when needed. This way, you’ll have better chances of catching them on sale the next time you shop.
- Always have a meal plan for the week so you will have more time to prepare in batches (like the sauces and dip), rather than consuming time on thinking about what to cook for the day.
- Buy nuts and seeds in bulk.
- Only prepare what you can consume to avoid too much leftover and food waste.
- Use healthy salts like Himalayan and sea salt for seasoning, and oils such as pure olive oil, avocado oil, extra virgin coconut oil, flaxseed oil, and sesame oil. They are pricier than normal cooking oils, but are healthier. So buy one that comes in a big pack, twin pack, or litre to save more money.
- Don’t buy condiments like ketchup, mayo, and mustard. You don’t really need them in your keto meals, and most of them contain high sodium and preservatives that are not good for your ketogenic diet.
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