10 Easy Keto Meals to Meal Prep This Sunday (Budget-Friendly +Beginner-Approved)

Let's get real for a second. We have all been there.

You wake up on Monday morning full of motivation. You tell yourself that this is the week you finally stick to your low carb goals. You drink your black coffee and feel like a champion. But then Wednesday rolls around.

You are tired. The kids are screaming. Work was a nightmare. You open the fridge and stare at a bag of wilted spinach. Suddenly ordering a pizza sounds like the only option to survive the night.

Sound familiar? You are not alone. The problem is not your willpower. The problem is a lack of preparation.

Here is the truth about the ketogenic diet that most influencers won't tell you. It can feel expensive and complicated if you try to cook gourmet meals every single night. Staring at a $15 bag of almond flour can make anyone want to quit before they start.

But it doesn't have to be that way. These beginner keto meals are designed to save your sanity and your wallet.

Success on keto is not about being a master chef. It is about being smart with your time. By dedicating just 60 to 90 minutes this Sunday to some easy keto meal prep, you can automate your weight loss for the entire week.

In this guide: We are covering 10 foolproof recipes that cost less than $5 per serving. These are budget keto recipes that don't need fancy gadgets and actually taste good when reheated.

Want to save this for later? Pin this handy guide!

The Sunday Strategy: How to Prep Like a Pro

Before we dive into the recipes we need to set the stage. Meal prepping is your secret weapon against decision fatigue. When your meals are already cooked and portioned you do not have to ask "what's for dinner?" when your willpower is low.

The "Broke & Busy" Shopping List Strategy

To keep this budget-friendly you need to shop smart. Here are three rules to live by for effective keto meal prep ideas:

• Buy Family Packs: Stop buying individual chicken breasts. Buy the family pack of chicken thighs. They are cheaper and juicier.
• Frozen is Your Friend: Frozen vegetables are nutritious and often pre-chopped. This is a major hack for budget keto recipes.
• Skip "Dirty Keto" Snacks: Beginners often blow their budget on expensive "keto-certified" cookies. Stick to whole foods like eggs and meat.

1. Classic Keto Egg Muffins (The Grab-and-Go King)

Let's start with breakfast. If you are rushing out the door you do not have time to scramble eggs. These muffins are the ultimate solution for easy keto recipes for beginners.

Cost: ~$0.80 per serving

Ingredients

• 12 eggs
• 1/2 cup heavy cream
• 1 cup chopped spinach
• 1/2 cup feta cheese

Instructions

1. Whisk eggs and cream together in a bowl.
2. Place spinach and cheese into a greased muffin tin.
3. Pour the egg mixture over the top.
4. Bake at 375°F for 20-25 minutes until golden.

2. "Crack Slaw" (Egg Roll in a Bowl)

This tastes like the inside of an egg roll without the carbs. It is one of the best low carb meal prep on a budget options because cabbage adds massive volume for very little money.

Ingredients

• 1 lb ground pork
• 1 bag coleslaw mix (cabbage and carrots)
• Soy sauce or coconut aminos
• Sesame oil, garlic, and ginger

Instructions

1. Brown the pork in a large skillet.
2. Add minced garlic and ginger.
3. Dump in the coleslaw mix and stir fry until tender (5-7 mins).
4. Top with sesame oil and Sriracha for a kick.

3. Sheet Pan Sausage & Bell Peppers

This is the definition of "lazy keto". Sunday keto prep ideas should not leave you with a sink full of dishes. This recipe requires just one baking sheet and zero active cooking time.

Ingredients

• 5 Italian sausages (check labels for sugar)
• 3 bell peppers (sliced)
• 1 red onion (sliced)
• Olive oil and Italian seasoning

Instructions

1. Toss sliced veggies in oil and seasoning directly on a sheet pan.
2. Nestle the sausages in between the vegetables.
3. Bake at 400°F for 25-30 minutes.

4. Mason Jar Greek Chicken Salad

Salads usually get soggy by Tuesday. The solution? The Mason Jar method. By layering your ingredients correctly you can keep your veggies crisp for days. This is perfect for beginner keto meals on the go.

Layering Guide (Bottom to Top)

1. Dressing: Olive oil and lemon juice
2. Hard Veggies: Cucumber and cherry tomatoes
3. Protein: Cooked chicken and olives
4. Cheese: Crumbled feta
5. Leafy Greens: Romaine (Keep this at the very top!)

5. Buffalo Chicken Meatballs

These give you that wing-night flavor without the mess. They are perfect for lunch at your desk and reheat beautifully.

Ingredients

• 1 lb ground chicken
• 1/2 cup almond flour
• 1 egg
• Garlic powder and Buffalo sauce

Instructions

1. Mix all ingredients in a bowl (save half the sauce).
2. Form into golf-ball sized rounds.
3. Bake at 400°F for 18-20 minutes.
4. Toss in the remaining sauce before storing.

6. Creamy Cauliflower "Mac" and Cheese

Sometimes you just need comfort food. This dish replaces pasta with cauliflower but keeps the rich cheesy sauce. It is a staple for budget keto recipes.

Budget Hack: Use frozen cauliflower florets. They are cheaper and pre-cut!

Instructions

1. Boil or steam cauliflower until tender.
2. In a pot melt cream cheese, heavy cream, and cheddar.
3. Toss the cauliflower in the cheese sauce.
4. Optional: Top with bacon bits and bake for 10 minutes.

7. Taco Salad Bento Boxes

Everyone loves tacos. Use a bento-style container to keep the cold stuff cold and the meat separate until you are ready to eat.

Ingredients

• Ground beef with taco seasoning
• Shredded lettuce
• Cheddar cheese and salsa
• Sour cream

Important: Keep the salsa away from the lettuce to prevent sogginess! Use silicone muffin liners inside your container as dividers.

8. Zucchini "Boats"

A lighter option that mimics pizza. Zucchini is inexpensive and serves as the perfect vessel for cheese and marinara.

Instructions

1. Cut zucchini in half lengthwise and scoop out seeds.
2. Fill the hollow center with marinara sauce and mozzarella.
3. Top with pepperoni if desired.
4. Bake at 400°F for 20 minutes.

9. Instant Pot "Crack Chicken"

This is famous in the keto community for a reason. It is rich, creamy, and addictive.

Ingredients

• Chicken breasts
• 1 block cream cheese
• 1 packet ranch seasoning
• Cheddar cheese and bacon bits

Instructions

1. Pressure cook chicken, cream cheese, and ranch for 15 mins.
2. Shred the chicken with two forks.
3. Stir in cheddar and crumbled bacon.

10. Keto Chili (No Beans)

Chili is the ultimate meal prep dish because the flavor improves over time. We skip the beans to lower the carbs but load up on meat.

Ingredients

• Ground beef and sausage
• Canned diced tomatoes and tomato paste
• Chili powder and cumin

Storage Tip: This freezes incredibly well. Make a double batch and freeze half in Stasher Silicone Bags for emergency dinners.

Troubleshooting: Avoiding the Beginner Pitfalls

Starting keto can be a shock to the system. If you feel a headache or fatigue around day 3 you likely have the "Keto Flu". It is not a virus. It is an electrolyte imbalance.

The Fix: Drink some pickle juice or add a pinch of salt to your water. Your body needs sodium when you cut carbs!

Conclusion & Your Action Plan

You do not have to be perfect. If you only prep three of these meals this Sunday you are still three steps ahead. Meal prepping is an act of self-care.

Your Sunday Action Plan:

• Saturday: Shop for ingredients using the family pack strategy.
• Sunday Afternoon: Cook 3 recipes (e.g. Egg Muffins, Chili, and Mason Jar Salads).
• Daily: Enjoy the extra free time and minimal cleanup.