Budget meal plan for low carb diet

Written byListonic team

Updated on Oct 1, 2024

Stick to your low-carb goals without spending a fortune with our Budget meal plan for low carb diet. This plan provides a variety of low-carb meals that are both tasty and affordable. Perfect for anyone looking to reduce their carb intake on a budget. Enjoy meals that help you stay on track with your diet.

Meal plan grocery list

Meats

Chicken breast

Ground beef

Pork chops

Salmon fillets

Dairy & eggs

Eggs

Greek yogurt

Cheddar cheese

Mozzarella cheese

Plant based

Almond milk

Almond flour

Chia seeds

Walnuts

Almonds

Fresh grocery

Cauliflower

Broccoli

Spinach

Kale

Zucchini

Bell peppers

Green beans

Asparagus

Avocado

Tomatoes

Cucumbers

Raspberries

Strawberries

Blueberries

Cans & jars

Canned tuna

Canned sardines

Beef broth

Chicken broth

Spices & sauces

Olive oil

Coconut oil

Fish & seafood

Salmon fillets

Canned tuna

Canned sardines

Meal plan overview

The budget meal plan for low carb diet helps you reduce your carbohydrate intake without spending a lot. This plan features affordable proteins and vegetables, such as eggs, canned tuna, and leafy greens. Common meals include scrambled eggs with spinach, tuna salad, and roasted veggies.

It's designed to keep your carb count low while still being satisfying and cost-effective. Perfect for those looking to manage their weight or blood sugar on a budget.

Budget meal plan for low carb diet exemplary product

Foods to eat

Eggs: Versatile, affordable, and low in carbs while high in protein.
Leafy Greens: Spinach, kale, and lettuce are low in carbs and nutrient-dense.
Canned Tuna: Low-carb, high-protein, and easy on the wallet.
Cauliflower: Great low-carb substitute for rice and potatoes.
Cheese: Offers fats and protein without carbs, and can be bought in bulk.

✅Tip

Buy meats in bulk, then portion and freeze them to save money on a low-carb diet.

Foods not to eat

Bread and Pasta: High in carbs, better to avoid or find low-carb alternatives.
Sugary Snacks: Candies, cookies, and cakes spike blood sugar levels.
Starchy Vegetables: Potatoes and corn are higher in carbs compared to other veggies.
Fruit Juices: High in sugar and carbs without the fiber found in whole fruits.
Sodas: Loaded with sugar and carbs, better to opt for water or unsweetened beverages.

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Main benefits

A budget meal plan for a low carb diet keeps your carbohydrate intake in check without high expenses. It includes affordable protein sources like eggs and chicken, along with low-cost vegetables. This plan emphasizes whole, unprocessed foods, reducing the need for pricey specialty items. Additionally, it offers creative, low-carb recipes that are both tasty and easy on the wallet.

Recommended nutrient breakdown

Protein: 35%

Fat: 40%

Carbs: 20%

Fiber: 3%

Other: 2%

How to budget on this meal plan

A low carb diet on a budget means prioritizing affordable protein sources like eggs, canned fish, and chicken thighs. Incorporate plenty of low-cost vegetables like spinach and broccoli. Buy in bulk and on sale when possible. Avoid pricey specialty low-carb products; instead, make your own snacks and meals from whole ingredients. Planning meals and cooking at home keeps costs lower and portions controlled.

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Extra tips

Here are some healthy snack ideas for a budget meal plan for a low carb diet:

Celery sticks with cream cheese
Hard-boiled eggs
Cheese slices with cucumber
Almonds and walnuts
Sliced bell peppers with guacamole
Olives and feta cheese
Turkey and cheese roll-ups

On a budget meal plan for a low-carb diet, prioritize water, herbal teas, and homemade bone broth. Include low-carb, sugar-free drinks like black coffee and unsweetened tea. Avoid sugary and high-carb beverages. Enhance water with lemon, cucumber, or mint for a refreshing and economical choice.

For a low carb diet on a budget, prioritize protein sources such as eggs, chicken, and ground turkey. Include low-carb vegetables like spinach, zucchini, and bell peppers for fiber and nutrients. Healthy fats from avocados, nuts, and olive oil are essential. Use cauliflower rice and zucchini noodles as budget-friendly, low-carb substitutes for grains.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mozzarella cheese
Lunch:Greek yogurt with raspberries and a handful of almonds
Dinner:Baked salmon with a side of steamed broccoli and cauliflower
Snack:Sliced cucumber with cheddar cheese
Calories🔥: 1500
Fat💧: 90g
Carbs🌾: 50g
Protein🥩: 120g

Day 2

Breakfast:Almond flour pancakes with blueberries and a drizzle of almond milk
Lunch:Chicken breast salad with mixed greens, tomatoes, and avocado, dressed with olive oil
Dinner:Beef stir-fry with zucchini, bell peppers, and almonds
Snack:Greek yogurt with strawberries and walnuts
Calories🔥: 1600
Fat💧: 95g
Carbs🌾: 40g
Protein🥩: 130g

Day 3

Breakfast:Omelette with spinach, cheddar cheese, and diced tomatoes
Lunch:Tuna salad stuffed avocado halves with a side of mixed greens
Dinner:Pork chops with roasted asparagus and a side salad
Snack:Chia seed pudding with almond milk and topped with strawberries
Calories🔥: 1550
Fat💧: 85g
Carbs🌾: 45g
Protein🥩: 125g

Day 4

Breakfast:Smoothie bowl with spinach, kale, almond milk, and topped with raspberries and chia seeds
Lunch:Sardine salad with mixed greens, cucumbers, and olive oil dressing
Dinner:Ground beef stuffed bell peppers with a side of steamed green beans
Snack:Mozzarella cheese sticks with sliced tomatoes
Calories🔥: 1550
Fat💧: 90g
Carbs🌾: 35g
Protein🥩: 130g

Day 5

Breakfast:Scrambled eggs with sautéed kale and avocado slices
Lunch:Chicken broth soup with shredded chicken, cauliflower, and spinach
Dinner:Baked salmon with a side of roasted broccoli and cauliflower rice
Snack:Almonds with a few strawberries
Calories🔥: 1600
Fat💧: 95g
Carbs🌾: 40g
Protein🥩: 130g

Day 6

Breakfast:Greek yogurt parfait with layers of blueberries and walnuts
Lunch:Spinach salad with grilled chicken, avocado, and olive oil dressing
Dinner:Beef broth soup with sliced pork chops, zucchini, and green beans
Snack:Sliced cucumber with cheddar cheese
Calories🔥: 1550
Fat💧: 90g
Carbs🌾: 45g
Protein🥩: 120g

Day 7

Breakfast:Chia seed pudding made with almond milk and topped with strawberries and almonds
Lunch:Grilled salmon with a side of steamed asparagus and a small avocado
Dinner:Pork chops with sautéed zucchini and a side salad
Snack:Raspberries with a few mozzarella cheese sticks
Calories🔥: 1600
Fat💧: 95g
Carbs🌾: 35g
Protein🥩: 130g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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