Healthy Food Recipes - 84 KETO MEALS FOR $40 | Extreme Keto Budget Grocery Haul & Cheap Keto Meals

September 22, 2023

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 
get notified every time i post new recipes also   did you guys know i have an instagram page make 
sure you visit me it's keto focus on instagram   you do want to follow me because sometimes i do 
give out free starbucks gift cards on my stories you


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