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Cheap Keto Meal Plan on a Budget (7-Day) Save money, lose weight, and eat well – without breaking the bank. ⏱️ Weekly Prep: 45 mins 🍳 Daily Cook: 20–30 mins 📅 Yields: 7 days (1 person) 🥗 Net Carbs: ~5g per meal Grocery List ▲ Pantry Staples (one‑time buy) Olive oil (extra virgin) Coconut oil or butter Apple cider vinegar & white vinegar Mustard (yellow or Dijon) Hot sauce (zero‑carb) Salt, black pepper, garlic powder, onion powder, smoked paprika, chili powder, cumin Weekly Fresh Proteins: 2 lbs boneless chicken thighs, 1.5 lbs ground beef (80/20), 1 dozen eggs, 2 cans tuna Vegetables: 2 heads broccoli (or 2 bags frozen), 1 head cauliflower (or riced), 10 oz bagged spinach, 2 zucchini, 2 bell peppers, 1 head romaine or mixed green...

Keto Sheet Pan Chicken Thighs with Roasted Broccoli Crispy, juicy, and perfectly seasoned – all on one pan for zero fuss. 🍽️ Prep: 15 mins 👩‍🍳 Cook: 35 mins ⏱️ Total: 50 mins 🍗 Yields: 4 servings Ingredients ▲ 4 bone‑in, skin‑on chicken thighs (about 2 lbs / 900 g) 1 head broccoli, cut into florets (about 4 cups / 350 g) 2 tbsp (30 ml) olive oil, divided 1 tsp garlic powder 1 tsp smoked paprika ½ tsp fine sea salt ¼ tsp black pepper 1 lemon, sliced (optional) Fresh parsley for garnish Substitutions Chicken thighs → boneless breasts (reduce cook time to 20–25 min) Broccoli → cauliflower, asparagus, or Brussels sprouts Olive oil → avocado oil or melted butter ...

Keto Grocery List for Beginners Your complete buy & avoid shopping reference for Week 1 keto. 🥑 Daily Net Carbs: Under 20g 🛒 Level: Beginner-Friendly 📋 Categories: 8 Food Groups 📌 Best For: Week 1 Keto ✅ Foods to BUY ▲ 🥩 Proteins Eggs (buy 18 for week one) Ground beef 80/20 Chicken thighs — bone-in, skin-on Bacon — check label for 0g sugar Salmon (wild-caught) & sardines in olive oil Shrimp — 1g net carb per 3 oz (85g) Rotisserie chicken Deli meats — natural/uncured, no fillers Canned tuna in water or oil 🫒 Fats & Oils Grass-fed butter or ghee (Kerrygold) Extra virgin olive oil — low heat only Avocado oil — high heat cooking Coconut oil — medium heat MCT ...