Just about everyone is looking for to balance eating good quality foods with saving money. This low carb meal prep from Walmart is just that! It includes fats from grass fed animals and manages to keep the cost down to a reasonable level. If you’re looking for the absolute cheapest meal prep for a keto diet, be sure to check out our Keto on $5 a Day Meal Plan.
Meal Prep Video
That’s right! In addition to the printable package located at the bottom of this post, we’ve also put together a “how to” video that walks you through this meal prep. My recommendation would be to print out the instruction package and watch the video as you prep! Check it out:
Tips and Tricks for Healthy Keto on the Cheap
- Grass Fed Butter
Grass fed butter is going to be the cornerstone of any cheap and healthy low carb meal prep. It’s extremely cost effective and provides a good chunk of the fat you’re going to need in this 5 day plan. Kerrygold is a good brand and can be found in most stores in the United States these days, but you may be able to find some even better local stuff if you look hard enough!
- Fatty Cuts of Grass Fed or Pastured Animals
You may be delighted to realize that the fattier cuts of meat happen to be the cheap ones. It’s great! Switching to a keto diet can drastically cut down the amount of money you spend on proteins, which are the most costly parts of any diet. The cheapest stuff tends to be ground beef, chicken legs and thighs, as well as certain cuts of pork. We like to shop sales and adjust our plan in accordance with what’s discounted.
- Meal Prep and Cooking in Bulk
Not only is meal prep a big money saver, but it also helps a ton with adherence. Having meals at the ready is crucial! The fact that there isn’t a lot of ready to eat food that fit within the guidelines of keto, meal prep is even more important! As soon as you start meal prepping you won’t believe how much easier sticking to keto is.
Our Walmart Meal Plan
As always, we walked into Walmart with an open mind. We had a general plan, but we were open to changing the plan based on sales. We knew that grass fed butter and grass fed ground beef were going to make it into the plan, but we filled the rest of this low carb meal prep plan in with sales and whatever looked good! Be flexible!
2 Large Meals + A Snack Box!
This is probably our favorite format of eating. We always have 2 large meals, and sometimes a snack or 2. This meal plan can be flexible in that the snack box can act as a meal on its own. Especially if you need to bring lunch to work, this snack box is perfect!
Keto Snack Box
The snack box for this plan is perfect! You can interchange some of the pieces to fit your tastes, but the concept is great! If you’re just getting started on a keto diet it can be nice to have a big box of stuff to eat when you get cravings. Be sure to download the full meal plan below to get all of the specific cooking instructions and ingredient amounts.
Grass Fed Chili
Chili is the perfect meal prep food. It’s easy to make, has perfect keto macros, and is great in the microwave or reheated in the oven the next day. Download the guide below, which should be used in tandem with our meal prep video to make this exact meal prep easy to replicate at home!
Pastured Drumsticks and Broccoli
The last portion of this meal prep was a complete audible on our part. We were originally thinking of making a chicken thigh curry over some cauliflower rice. Unfortunately Walmart was completely out of cauliflower rice and they didn’t have any skin on thighs. We couldn’t even find fresh broccoli! We had to settle for frozen broccoli. Instead of thighs we decided to go for some chicken drumsticks. They looked nice and fresh and were priced within our budget. Top the whole thing off with a nice chunk of butter and you’re all set!
Get the Free 5-Day Meal Plan
Get The FREE Meal Plan + Shopping List
Step By Step Cooking Instructions
Detailed instructions for how to prepare each meal and exact ingredient amounts so you know you’re getting the right nutrition.
Printable Shopping List
Quick and easy printable shopping list so you can grab everything in 1 trip to the store and start this meal prep asap!
Calorie Adjusted Meal Plans
Meal plans for a variety of calorie levels. If you need more or less than 1800 calories a day (and chances are you do) then this is what you’re looking for.
Written by
Matt Gaedke
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
I absolutely love watch you two … so cute together !
anyway I just wanted to say thanks for making meal plans like these and definitely will be trying it soon because meal planning in my house is like pulling teeth sometimes lol
No problem Robin! Let us know how you like it once you give it a try.
Do you have other meal preps I can try? Maybe like a monthly plan?
We have this course which includes 11 unique meal preps. Let us know if you have any questions and we’ll do our best to answer them and see if the course is something that would work for you.
I love how you guys meal prep and your channel is so much fun and a knowledge base for a newbie like me???. Great efforts guys and I’m going to try the meal prep very soon, it saves so much time and energy??
Is there a different Cut of meat or a different meat all together I can sub in for the Chicken legs next time I try this? I’m on my 3rd day of this plan and I’m not a fan of the legs. My microwaves at work are the worst and I’m not really a huge fan of chicken legs in general to begin with. I could probably just do an entire bird like the $5 a day plan which by the way was really good.
Just wondering if you had any other suggestions.
Ya, you can sub any cut of meat you want. If you want to use something that is more of a lean protein, like chicken breast, you can just add 1 tbsp of butter each day to compensate for the missing fat.
Loved the Atwater Brewery t shirt in one of your videos.
What’s a good substation for the guacamole. They don’t have it at my Walmart. Thanks. Loved the chili to by the way.
Avocado would work. You could also do something like cheese/nuts.
Add diced zuccini to the chili..yum!
Just quick question on meal 3 show’s 271 calories 48 f54 p 9 nc just wondering if that’s correct I thought fat was 9 calories per 1 fat so so forth thank you
Could you guys do a video on what meal plan is best for someone fighting stage 4 cancer? And how long to fast, and what window of time to eat.ect..,.. thank you
This is great! I’m a big fan of your $5 budget keto plans.
I am curious: these are for 5 days. What do you do the other 2 days?
You cook whatever recipes you’ve been wanting to try or you can practice eating out keto.
Sounds good. Thought I maybe missed something in the video or .pdf guide.
What do you do about breakfast?
These meals can be eaten any time of day. Whatever works best for you.
What would be a good substitute for tomatoes?
celery, cucumber, pickles would all be good options.
Where are the recipes?
The chili looks awesome .
At the bottom of the post you can enter your email to have it all inboxed to you!
I looked on the download and I was unable to find the nutrition for the chili recipe. You listed the macros for the chili with the guacamole but is it possible to get the nutrition for just the chili and how many ounces is a serving?
That is something that you will have to calculate on your own. It should be a pretty quick calculation if you put everything into my fitness pal! As stated in the guide, the serving size is 6.4oz of raw ground beef.
First off really enjoy your videos.
Can’t download the Walmart 5 day prep information to print. Definitely interested and the lists and recipes would make it much easier than trying some info off the video. thank you for your assistance
Did you sign up through the form near the bottom of this blog post?
Where can the containers be purchased for meal prep?
Amazon is where we got them!
I buy mine on Amazon
Can you post a link to the containers please?
Groupon — Meal Prep Food Container Sets. Multiple Options Available.
https://www.groupon.com/deals/gg-cm-meal-prep-food-containers-20-30-40-42-48-72-80-150-300-piece-set-1?utm_source=&utm_campaign=UserReferral_ma
I’m truly enjoying all of your videos and recipes! I’ve been doing Keto for a month and you are both a huge help!!
Thank you so much for all of your efforts.
Glad you’re finding success so far Eileen!
I love your channel and your website. You two are awesome. Keep up the great work. You have helped me so much.
Thank you so much!! <3
I lost 21 pounds doing chemotherapy and learning how to cook without grains and with vegetables. I am not trying to lose weight, but fighting cancer as learned on The Truth About Cancer program. So, I’m hoping to maintain the weight I have and beat the enemy. Hoping your Keto plan will help me do that.
We wish you the best of luck! Reach out with any questions 🙂
Hello. Ive been watching your videos for well just began today, all day. Im writing this to tell you a little bit about me. Im obese 250lbs. I havd HBP and just found out my Triglycerides were kinda high about 230. Doc told me no added sugar, low carb diet, natural sugar from fruits, greens and whole grains. Are there any foods video you make that fit my meal plans to better health/weight loss? Im also on low budget and have to feed 3 peopl. Ty so much for your vid they are fun to watch.
All of our recipes have not added sugars, are low carbs, and would fit your diet 🙂 We have a meal prep course you can check out here:
I just happened to stumble on this site and read your comment. I was just curious as to how are you doing? I hope this finds you kicking cancer’s ass and you are rocking like a warrior. Many blessings to you
Plese can I send this in messenger
yes