🥑 2-Week Budget Keto Meal Plan with Grocery List & Meal Prep Tips by Miriam Rees

Simple, affordable, and effective for fat loss with 16:8 intermittent fasting

Are you looking for a simple and budget-friendly keto meal plan that actually works? Whether you’re strength training, trying to lose weight, or simply looking to fuel your body with real food, this 2-week ketogenic meal plan is built for results. Even better? It’s designed for 16:8 intermittent fasting, so you eat during an 8-hour window and fast for 16.

This guide includes:

• A complete 2-week low-cost keto meal plan
• A meal prep strategy to save you time
• One combined grocery list for both weeks
• Tips to stay keto without overspending

🕒 What Is 16:8 Intermittent Fasting?

The 16:8 intermittent fasting method requires fasting for 16 hours daily, followed by consuming all your meals within an 8-hour window—for example, from 12 PM to 8 PM. This approach not only supports fat burning and improves insulin sensitivity but also integrates smoothly with the ketogenic lifestyle.

🍽️ 2-Week Keto Meal Plan (Simple & Repetitive for Budgeting)

Here’s a look at how you’ll eat across the two weeks:

Week 1 Overview

Week 2 Overview

Easy Keto Meal Prep (Cook Once, Eat Many Times)

Save time and money with a weekly prep day. Here’s what to do:

Eggs

• Boil 12 eggs for snacks and egg salad
• Scramble 6–9 eggs with spinach and cheese and store in 2–3 containers

Ground Meat

• Cook 2 lbs ground beef and 2 lbs ground turkey
• Use half for taco bowls, half with spinach or cabbage for skillet meals

Chicken Thighs or Drumsticks

• Roast 12–16 pieces for the week
• Use in salads, soups, and dinners

Tuna Salad

• Mix 3–4 cans of tuna with mayo, mustard, and pickles
• Store in individual containers for easy lunches

Frozen Vegetables

• Boil and mash frozen cauliflower
• Sauté spinach and cabbage in olive oil
• Slice zucchini and pre-roast if needed

🛒 Combined Keto Grocery List (2 Weeks)

🥚 Proteins

• 4 dozen eggs
• 2 lbs ground beef
• 2 lbs ground turkey
• 12–16 chicken thighs or drumsticks
• 6 cans of tuna

🧀 Fats & Condiments

• 1–2 blocks of cheese
• Olive oil
• Butter
• Mayonnaise
• Mustard
• Pickles or relish
• Garlic powder, onion powder, salt, pepper
• Optional: sour cream, salsa, broth cubes

🥬 Vegetables (Fresh & Frozen)

• 2–3 heads of cabbage
• 3 zucchinis
• 2 heads of romaine or iceberg lettuce
• 2 bags frozen cauliflower
• 2 bags frozen spinach
• Optional: tomatoes, broccoli, bell peppers

🥜 Optional Snacks

• Almonds (bulk bag)
• Pork rinds
• 85% dark chocolate

💡 Budget Tips for Keto on a Tight Budget

• 🛒 Buy store-brand frozen vegetables in bulk
• 🧀 Shred your own cheese instead of buying pre-shredded
• 🍗 Use cheaper cuts like chicken thighs or drumsticks
• 🥣 Stretch meals with eggs, cabbage, and cauliflower
• ❄️ Freeze leftovers for easy meals in Week 3 or beyond

🏋️‍♀️ This Plan Works for Strength Training, Too

If you’re working out regularly—especially with an emphasis on strength training—then this plan is designed to not only support your recovery by supplying adequate protein and healthy fats but also to maintain a low carbohydrate intake. Moreover, optional post-workout snacks (consumed within your 8-hour eating window) could include:

• 1 boiled egg + almonds
• 1 tbsp peanut butter
• 1 small protein shake with MCT oil

📌 Final Thoughts

Eating keto on a budget doesn’t have to be difficult or dull. By consistently repeating meals, incorporating affordable staple ingredients, and preparing in advance, you’ll not only save money but also continue making impressive progress—especially when you combine this approach with intermittent fasting and strength training.