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Easy Keto Meal Prep 5 Budget-Friendly Lunches Under 20 Dollars

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A practical and tasty keto meal prep plan featuring five budget-friendly lunches that are quick to prepare, low-carb, and perfect for busy weekdays.

Ingredients

  • Chicken thighs or breasts (boneless, skin-on preferred)
  • Canned tuna in water or oil
  • Eggs (large, free-range if possible)
  • Bacon (nitrate-free preferred)
  • Broccoli florets (fresh or frozen)
  • Cauliflower rice (store-bought or homemade)
  • Leafy greens like spinach or kale
  • Zucchini
  • Olive oil (extra virgin)
  • Butter (unsalted)
  • Cream cheese (softened)
  • Cheddar or mozzarella cheese (shredded)
  • Garlic powder
  • Onion powder
  • Smoked paprika
  • Fresh parsley or cilantro (optional)
  • Salt and black pepper
  • Avocado (optional)
  • Almond flour (optional)

Instructions

  1. Preheat oven to 400°F (200°C). Season four chicken thighs with salt, pepper, garlic powder, and smoked paprika. Place skin-side up on a parchment-lined baking sheet. Roast for 30-35 minutes until skin is crispy and internal temperature reaches 165°F (74°C). Let cool before slicing.
  2. While chicken roasts, pulse fresh cauliflower florets in a food processor until rice-sized. Heat 1 tablespoon olive oil in a skillet over medium heat, add cauliflower rice, season with salt and pepper, and sauté for 5-7 minutes until tender but not mushy. Set aside.
  3. Cook 6 slices of bacon in a separate skillet over medium heat until crisp. Drain on paper towels, then crumble. Save rendered bacon fat for tossing with roasted veggies if desired.
  4. In a bowl, combine 1 cup (about 150g) shredded cooked chicken, 2 tablespoons softened cream cheese, 1/4 cup (25g) shredded cheddar, and crumbled bacon. Mix well and season with a pinch of black pepper. Add hot sauce if desired.
  5. Toss about 2 cups (180g) broccoli florets with 1 tablespoon olive oil, salt, and smoked paprika. Spread on a baking sheet and roast in the oven alongside chicken for 15-20 minutes until tender and slightly charred.
  6. Portion cauliflower rice, roasted broccoli, and chicken salad evenly into five meal prep containers. Garnish with chopped fresh parsley or cilantro.
  7. Optional: Boil 5 eggs by placing them in cold water, bringing to a boil, then simmering for 9 minutes. Peel and add one egg to each container for extra protein.

Notes

Do not overcrowd pans when roasting to keep textures crisp. Use room temperature cream cheese and butter for better mixing. Save bacon grease to toss with roasted veggies for extra flavor. Let roasted chicken rest 5 minutes before slicing to keep juices locked in. Stir cauliflower rice often to avoid mushiness. Glass meal prep containers keep food fresher longer than plastic. For dairy-free, substitute cream cheese and shredded cheese with coconut or nut-based alternatives.

Nutrition

Keywords: keto, meal prep, budget-friendly, low-carb, chicken, lunch, easy keto meals, healthy, quick meals

Find it online: https://coracooks.com/easy-keto-meal-prep-5-budget-friendly-lunches-under-20-dollars/