https://www.youtube.com/embed/_EZYMbv4wmM
since it's the new year many of us are refocusing
our health goals and getting back on the keto diet and if you're like me it's also the time of
year that you also get serious with your budget because you might have spent a little bit too much
on christmas over the holidays like i did it's time to get serious with your keto goals and your
food budget and today i'm going to show you how you can create about a week's worth of keto meals
for your family for about 40 so let's get started my goal is to show you how you can only spend
around forty dollars to feed keto meals to an entire family of four for the whole week so
that's keto breakfast keto lunch and keto dinner and i only want to use those items that i purchase
in my 40 grocery haul to make these foods now a few caveats before i get started with this
extreme keto budget grocery haul i will assume that you guys have access to basic seasonings
like salt and pepper and cooking oil whether that's avocado oil or olive oil if you have other
pantry spices that will definitely add a lot more flavor and make these recipes taste better but i'm
just kind of showing you guys the basics because we only have forty dollars to spend for the
week and i also wanted to add a disclaimer for the purpose of this video you guys might think
that these meals really aren't that well balanced but keep in mind that it's only a week's
worth of meals so you can add variety if you choose to do so and also please know
that if you are struggling financially please seek assistance through
local churches or organizations for this extreme budget keto grocery haul i chose
to do my shopping at walmart since it's the least expensive grocery store in my town but feel free
to shop wherever you need to if there's a cheaper version of a grocery store like what is it a
shoprite i think there's aldi please shop there because it will definitely save you some money
i also chose to do curbside pickup just because i wanted more control i wanted to make sure that
my groceries were going to come to as close to 40 as possible however the downside of doing
that is they didn't have two of my main protein sources there so i had to seek those
out elsewhere but if you could see up here or i'll have it listed down below just make
sure you purchase around the same weight or price per pound as i did all right let's
look at the keto groceries that i was able to pick up for around 40 dollars to
make a week's worth of keto recipes so first the two items that i ordered that
walmart did not have in stock was skinless boneless chicken thighs and i ordered the ones
that are frozen it was supposed to be a four pound bag of skinless boneless chicken thighs so they
didn't have that in stock so i got it someplace else this is actually thawed so that would be a
little bit more money um but in the interest of my time i didn't have enough time to just unthaw
some chicken thighs although what i'm gonna do with them you could actually cook them from frozen
because i am gonna cook them in my instant pot um but i opted just for some fresh ones but know
that they are gonna be cheaper if you buy them frozen in the bag section in the frozen section
at walmart the other protein that i picked up was a pork shoulder now i wanted a pork shoulder that
was around like eight dollars and fifty cents or around nine dollars you could even go as high as
ten dollars um so that's what i wanted to get they didn't have that in stock so i had to get it at
a different grocery store my other main source of protein especially for my breakfast is going to be
eggs i was able to get a 60 count carton of eggs at walmart for around seven dollars and then for
additional protein and flavor i did pick up some deli sliced ham at walmart this was a dollar 67
for this one pound bag i'm going to add that to some of my breakfast just to add a little bit more
protein and we're going to have it for lunch too for our source of fat i did get some cheese
i have two different types here i have a mozzarella cheese and a cheddar cheese and cream
cheese i will be making some truffles with this along with a little bit of pizza and these will
just also add as flavor to a lot of our dishes for breakfast lunch and dinner like
i said before i'm assuming that you already have oil on hand so that is going to
be another fat source for your keto recipes when it comes to the vegetables i have a bunch
of green vegetables here first i have a head of romaine lettuce because i want to make some salad
i also have some celery this will serve as like a base for our chicken soup that we're gonna make
i have a zucchini to go in a casserole recipe and then for some flavor i opted to get some
green onions these are around 50 cents each and they go a long way and they
add a ton of flavor to your dishes i also got some cauliflower
so i can make cauliflower rice and then i did go for frozen baby spinach because
it was a lot less money than the fresh stuff was i also got an onion to provide some flavor
and since i did have a little bit of money left over in my budget i did get one can of
green beans because it was only around 50 cents so that completes my keto grocery haul
let's see what we can make with these items my first goal is to meal prep so we're
going to first cook our pork roast i'm going to cook this in my crock pot but you
could cook it whatever method you want to um while that's slowly cooking throughout the day
i'm going to prep up the rest of the ingredients i'm going to cook my chicken thighs in the instant
pot you could actually cook these from frozen too and i will have the full recipe listed down
below as well as a link on how you can cook them from frozen but these will cook up in my
instant pot and i will shred it so we'll have precooked shredded chicken to use throughout the
week and then the other thing i want to prep up is my cauliflower so i want to get this cut
up and riced up in the food processor to cook the pork shoulder we will be cooking
it in the slow cooker and all you have to do is just place it in your slow cooker and cover
it generously with some salt and pepper you don't need to add any liquid and then we're going
to cover it and cook for you can cook it on low for six to eight hours or high for four
to six hours you want to cook it just until it's cooked through until the appropriate
temperature and so that it can shred up too now to make up our chicken thighs like i said
i'm going to cook them in the instant pot all we have to do here is add our chicken thighs
to the instant pot and then we're going to add some liquid you need to add one cup of water
to your chicken thighs if you have chicken broth on hand that's going to make them taste a
little bit more flavorful but the water works too and you'll also need one
teaspoon of salt for flavor we're going to pressure cook this on high for
10 minutes and then let it release naturally for another 10 minutes then we'll shred up our chicken
or you could leave them whole if you wanted to or cube them up however you want to do it
i'm just going to shred everything up and my tip for shredding chicken is to use
an electric mixer do make sure you save your broth because you could actually add that to your
chicken soup that we're going to make if you're cooking these from frozen you will need to add an
additional five minutes to the pressure cooking the next step of my meal prep process i want to
rice up that cauliflower head that i got just because i want to use it in some other recipes
like i want to make a chicken and rice soup and then probably add it into some other some other
of my keto dinner recipes so the simplest way to do this is just to cut it up and then add it into
your food processor and then cut it up finely like that if you don't have a food processor you could
actually use a cheese grater if you have one of those and grate your cauliflower another option
is just to finely chop it up into small chunks let's get started on our breakfast so
the first breakfast recipe i'm gonna make up and this is something you can meal
prep too we're gonna make keto egg cups and we're just gonna be putting everything in a
muffin tin we're gonna add some of that sliced deli ham with some egg and a little bit of
shredded cheddar cheese and bake them in the oven and now i'm thinking that about two portions will
be one serving that's probably enough to see us through for breakfast until lunch time so for a
family of four i'm gonna have to make 16 of these to make this recipe first we're going
to start by spraying our muffin tin liner with a little bit of cooking spray
then you want to add in your deli sliced ham i'm going to cut this in half just
to make my ham go a little bit farther then we're going to add a little sprinkling of
some cheddar cheese and a crack one egg on top we're going to bake it in a 400 degree oven for
around 12 to 15 minutes one of the reasons why i decided to get eggs in this extreme keto
budget grocery haul was because eggs are a complete source of protein they provide a fat
too so it's fat and protein and going into them and it's relatively inexpensive like i said
i got sixty eggs for around seven dollars and fifty cents plus they're versatile so not only can
i make up these egg cups i can make some omelettes you could do scrambled eggs if you wanted i'm
gonna use them to make my chocolate bread you could add them to really anything just to add a
little bit of protein and a little bit more fat to your meals i figured that these egg cups will
probably last us for two mornings during the week if you didn't have it for breakfast or maybe
you're not a big breakfast eater then you can actually have these as a snack or just
later on in the day maybe for lunch or dinner next i want to get started making
our frittata this is going to be another breakfast recipe that should
last us for two meals during the week to make our frittata you're gonna
first start by adding 12 eggs to a bowl and then i'm going to add one ounce
of softened cream cheese along with my seasoning which is about a half a teaspoon
of salt and a quarter teaspoon of pepper i'm also going to be adding in three
ounces of shredded cheddar cheese in a skillet we're going to combine
two of our sliced up green onions along with our deli ham that's diced up as well and we're going to cook that until everything is
heated through and fragrant it smells delicious next add your egg mixture on top
of the rest of the ingredients and then just kind of stir it just off and on you
kind of want it to start to scramble a little bit on the bottom this will help cook the underside
do that for around two minutes just until it the the mixture starts to pull away from the non-stick
skillet and then you just let everything settle let it cook for 30 seconds and then we're gonna
transfer it into the oven under the broiler to cook for an additional three minutes or so you
wanna cook it just until it's golden brown on top remove it from the oven and let it set for five
minutes before you take it out and slice into it next i'm going to show you how to make truffles
now these truffles you can have for breakfast or you can have them for lunch like we could
use them on a sandwich i also want to use them as a base to make a pizza i have a bunch of
chocolate recipes on my website ketofocus.com so make sure you check them out they're
a little bit more tastier and elaborate but this is just the basic truffle recipe that
involves cheese and an egg traditionally i actually like to add a little bit of almond
flour or you could add a coconut flour too just helps give it a little bit of texture
to it so it's not just so cheese and egg texture and consistency they're still great just
as they are just that basic truffle recipe so that's what we're going to make right now and i am
going to be making enough of these that we could have them for breakfast for two days as well as to
go along with the sandwiches that i want to make don't worry this isn't smoke it's actually
steam coming from my waffles that are cooking in my waffle maker now i opted to use my
four burner waffle maker to make these just so i get done with making them a
lot faster you could use your mini dash but it will take you a lot longer if
you don't have a waffle maker you could actually just use a skillet and cook these
up pancake style in a skillet i'm going to be making up 40 chocolates so i liked my 4
burner waffle maker just to make it go by faster we need to make up that many truffles because it
needs to cover a lot of meals so we will be having truffles twice in the morning for breakfast so and
i'm thinking about two truffles each per person so that'll be eight truffles in the morning for a
week's worth of breakfast i'm gonna need enough to make some sandwiches because we will be having
that for six of our meals throughout the week i'm also gonna be needing my truffles to make
pizza one night for dinner for a pulled pork pizza now the cool thing about truffles is
that you can meal prep them which is what i'm doing now i'm going to
make up all of my topples at once and then i'm going to store them in the
refrigerator to reheat them all you have to do is pop them in your toaster or just put
them in the oven under broil so much steam and the last thing that we're going to be
having for breakfast on one of our days is just to kind of use up some of our leftover
eggs and we're going to make a keto omelette at this point if you have any leftover
vegetables you could go ahead and add that even that leftover deli sliced ham whatever
you want to put into your omelet you can now that we've made up a week's worth of
breakfast from our extreme budget keto haul let's see if we could come up with a week's worth
of keto lunches now of course we're going to be having sandwiches with a lot of that truffle bread
that i made up so i have some leftover deli ham so we will have a ham sandwich made out of the deli
ham and some truffles you could if you happen to have mayo i didn't include that in this list um
because i don't think it really needs mayo but if you have mayo you can definitely add that on there
or even some butter is delicious in there too carrying on with the sandwich theme this is
where our meal prep of the shredded chicken and also the pulled pork comes into play
i'm going to be making up a simple chicken salad so that we could put it on a taffle to
have a chicken salad sandwich and then also we're going to use it in an actual salad
too with some chopped up romaine lettuce okay and to really make this salad delicious if you
had some lemon juice or just a one lemon just like do a little squeeze of lemon juice on
top it would just really up level this salad with our shredded pork shoulder i'm going to be
making a pulled pork chocolate sandwich now if you happen to have some barbecue sauce on hand
you can mix that up within the pulled pork and it would be delicious this is extreme budget guys
so we don't have any barbecue sauce so we're just going to have a pulled pork sandwich our last
option for lunch that we're going to make is another truffle sandwich made out of our truffle
bread that we make and i'm going to use that pork it's done cooking in our slow cooker i'm going
to shred it up and we will have like a poured a pulled pork sandwich once again if you have
some sugar-free barbecue sauce that you want to add you could do that i think i'm actually
going to use some of that cheese that we got and put it in the oven and broil a layer of
cheese on top and then top it with our pork and i think that a pork shoulder is
probably one of the most inexpensive cuts of meats that you can find because as
you can see it yields a large amount of meat and there's no need to add any cooking liquid
to the dish when you're cooking it in the slow cooker because as you can see it's going to
release a lot of fluid and make sure you save that fluid because i'm going to pour it back into
this this will help keep the meat moist and juicy now that we have breakfast and lunch out of the
way let's move on to making keto dinners for the entire week for a family of four with the leftover
food that we have from our 40 budget so i have two different types of protein that i'm working with
to make our meals for the week we have our chicken that we cooked in the instant pot and then the
slow cooker pork shoulder that i made up it made a ton of meat so i have a lot to work with it'll
definitely feel feed our entire family for the rest of this week now the good thing about some
of these meals that i'm going to show you is that they're already really easy to put together
because we've already cooked our proteins so with the pork shoulder we're going to use that
we're going to use some of it for a stir-fry we're going to have some of it by itself i'm going to
use it to make some pizzas some pulled pork pizzas so half the work is already done because
we've already made up this pork shoulder and it's cooked and shredded and ready to
go with the chicken that's all ready too because we've already cooked that i'm going
to use that to make a chicken soup which we can prep up ahead of time and then you can
just reheat it when you want to serve it as well as a creamy chicken casserole let's
first get started with our chicken recipes first i want to make that chicken soup this
will be a chicken and rice soup we're going to use up that cauliflower that we riced up and
we're going to add that to it we're going to use some of the chicken stock that we saved from
that was used in the instant pot to make our to cook our chicken thighs and then we're
going to use up some of those vegetables like the celery and we'll put some
onion in it too for some flavor so once again if you have extra seasoning
please feel free to add it to this recipe i'm only using salt and pepper to flavor this
chicken soup if you wanted to you could even add some cheese on it just for a little
extra flavor and a little bit more fat to it this recipe is not very fatty as
it is so you could definitely add in some some more oil if you have butter you
could do that cream cheese would be good or even just some shredded cheese would be a
good addition to this chicken and rice soup next we're going to make our creamy chicken
casserole using the rest of our shredded chicken so everything comes together in a bowl
and what's nice about this recipe is you could actually make this ahead of time as well
and just bake it the night you want to serve it so we're going to add the rest of our chicken to a
bowl along with our frozen spinach i'm only going to be using a half a bag of frozen spinach in
this recipe you could add the whole thing if you wanted to but i'm going to use the rest of the
spinach for something else later on in the week i'm going to add in the rest of my cauliflower
rice as well since i had some left over along with 3 ounces of softened cream cheese i'm going
to use up the remaining mozzarella cheese i have so shred that up and add that to that dish and
then mix that together until it's combined and season it with a little bit of salt and pepper so
i used maybe around like half a teaspoon of salt and a half a teaspoon of pepper and then to help
everything just kind of stick together and come when it's combined i'm going to use some eggs so
i have two leftover eggs from those 60 count eggs that i have i'm going to whisk them together
and pour it onto my mixture next we're going to add this to a casserole dish and bake it in
375 degree oven for around 15 to 20 minutes you just want to bake it until it's cooked all the way
through and it starts to get golden brown on top this might look like barf in a bowl but it turned
out fabulous and i'm surprised at how good it tastes with only just a few minimal ingredients
of course we could probably kick it up if we had some spices and some other seasonings to go in
it but just for a basic recipe it's pretty good now moving on to my other dinners throughout
the week that use the rest of our shredded pork so first up we're just going to do an easy keto
dinner which involves just using our shredded pork and then that can of green beans that i got i figure one can of green beans can be split
evenly four ways to serve a family of four and then i'm gonna sprinkle just a
couple of shreds of cheddar cheese on top next we're gonna make a pulled pork zucchini
stir fry and i'm also just gonna add in whatever vegetables i have left over so i know i have some
onion celery a little bit of spinach and we're going to add that zucchini we're going to stir fry
it all together and that's dinner for the night so and our last meal for the week is going to be some
pulled pork pizza so once again using our truffles we're going to use them as a pizza crust this time
now i did have some leftover cream cheese around like two ounces worth so i'm gonna zap that in the
microwave for a couple seconds just to soften it spread it on top of my truffles and then
sprinkle on down some cheese and topped with our pulled pork if you had any leftover
vegetables like maybe if you wanted to save some spinach or some zucchini you could add that
on there too or if you have leftover green onions that concludes our meals for the week and i can't
believe that we actually managed to do this and they're pretty decent meals too of course like i
said you could always add in some extra seasoning or sauces or flavors if you have them
on hand as long as they're keto approved to help really add some more flavor and bite to
these recipes but i am quite surprised that we were able to stick to our 40 extreme keto budget
and make all of these recipes work i hope you guys enjoyed this video if you guys want to see
more content like this then make sure you let me know down in the description box don't forget
to subscribe to my channel and make sure you hit the notification bell down below as well so you
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