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.
Love all your videos, been following for about 8 months!! Always refer to your recipes when looking for something new!! I signed up for your 50 day plan and loved it!! I went back a couple of weeks ago to review but it won’t let me in. Any suggestions or is the course on a timeline?
Hey there lori, shoot us an email and we’ll get down to the bottom of it! ketoconnect@gmail.com
Thank you so much for the awesome guides! I’m new to keto, last January I started the paleo diet and now my boyfriend has convinced me to try the keto diet. My question is what about fruit? Do you not ever eat fruit at all because of the carbs? Do you take vitamins to make up for the fruit you’re not consuming? Do you still have certain kinds of fruit occasionally? Obviously I love fruit and berries and also want to know because I grew up thinking fruits were just as important as vegetables. But then again some believe grains are important too and I don’t eat those. Just curious what you guys think.
Thanks!
Hey there!
Fruit is non essential. If you want fruit and berries, you can have them sparingly (check the carbs and fit them into your macros) but they are in no way essential to live a healthy lifestyle.
Hi guys I really enjoy your page. I’m wondering what you think of eating to TDEE. And if you recommend it for someone older with metabolic issues. If your someone who doesn’t workout would you do a low calorie diet like 1200 with 5% 15% 80% carb protein fat. All these groups on Facebook are so contradicting that you don’t know what’s right or wrong. I’m in ketosis and yet im not losing inches or weight. Any info you could share would be very helpful. I wasn’t always heavy and it all happened after menopause which has pushed me into a different person lack of ambition and confidence and depressed because of it.
I’m loving the keto snack box. These days, the only time I think about “snacks” is when I am on a long drive. I am always looking for ways to do keto (and organic) cheaper but I haven’t been to Walmart in 2 years or so. There is something about the store that just puts me off. I need to get over it though and see what they have to offer these days. Thanks for the reminder that they exist and for the “How to’ suggestions!
Is this meal prep for one or two people? Just trying to figure out how two people are eating 2.5 eggs a day from a dozen.
Thanks
one person 🙂
cant wait to get your recipes and give it ago …hello from the uk
Is this amount of food for each of you or both?
This is for one person 🙂
Hi there,
What do you mean by grasse fed butter ?
The cows can not eat only grass even in Ireland ; they have to be fed with some other food than grass since it is not all year long available.
Jean-Paul form Switzerland
Hey there! There are many benefits to grass fed cow butter, but not all cows in the US are grass fed, lots are grain fed, which takes a lot of the nutritional benefits away. Hope this helps!
Do you have already prepared meal?
Hey Cportz!
We don’t currently have pre-prepped meals for sale. Thanks for asking!
Thanks for sharing this low carb meal prep. I’ll definitely try it next time I go to Walmart! 🙂
Kudos to you Matt!
Really interested in the 5 day plan. I’m starting up for the first time today and would love to give this a try. I’m going to need to substitute the red meat for turkey and chicken, so let’s hope it works. 🙂
Thank you!
What can I substitute the broccoli with on this plan and still have same carb count?
Hey Jennifer! Great question, you could go with roasted cauliflower, sauteed mushrooms, roasted or steamed asparagus, or roasted radishes! Those are some of our favorites! Toss in oil and roast until brown/caramelized! Good luck !
I am new to the Ketogenic diet. I have tried EVERYTHING to lose weight and it works for a short period of time but then I get back into the bad habits. Is the keto diet a good one? Also what is a good substitute for yogurt?
BTW… Amazing vlog
We have a homemade yogurt recipe we’ll be publishing soon. Of course we think the keto diet is a good one 🙂
Hello!
I am really looking in to doing keto diet I do have some questions but it seems like no one is able to answer me
1. I don’t eat pork so I cannot have bacon . What will be the substitute of it .
I am looking into loosing about 30 lb but my biggest concern is I work night shift and it is 3 night a week. So how do people do keto diet during that shift.
I cannot have dairy so what is the equivalent for it specially or cheeses .
These are few basic questions for now. Pls help me so I can plan and proceed with my journey and loose this year since my birthday is coming in few weeks I want to make a difference for myself a I am turning 44 yay!!
Thank you.
What can I use to substitute for the eggs
Anything that has similar macros basically. You could try more nuts, cheese etc.
Is there a substitute for the eggs
Great job
Needing food suggestions
I love the laid back style.
Thanks for your giving
Great job guys, keep it going!