This week’s meal plans, shopping list, and cost estimation are based on autumn (fall) vegetables costs, from NZ supermarkets like PaknSave or Woolworths.

  • For my meal plans, I organize 6 meals, double them for each time I cook, and put these into meal prep containers.
  • Usually, I can cook 2 meals at once, and then that has 4 meals prepped ahead (and it is possible to pad them out with more veggies or beans and make it even more).
  • I also usually cook 2kg of chicken at the start of the week, in 2 separate baking trays, with seasoning/spices / or sauces and this also is meal prepped ahead.
  • I try to cook Sunday, Weds and Friday or Sat is a free day so I can cook, or eat out if I feel like it.

The goal is to be Keto,

  • Around 2100 to 2800 calories
  • 70% of calories from Fats
  • 25% from protein
  • 5% from carbs / sugars (no more than 30-50g carbs)
  • I track my meals via My Fitness Pal, and then share it with my Keto friends to keep myself honest

I measure my weight regularly, and I use a Weightwatchers scale that also does a basic electrical scan to determine fat / water / muscle percentages.

With Keto, any cheat days or carb eating can balloon weight, but its mainly due to water weight so it can be misleading to know how your weight loss is tracking.

I also do Intermittent fasting, so usually meals at 11am and 5pm

I have to lose 35 kg that I gained from eating hospital food, in order to get my heart operation.

Here are some ideas for budget-friendly keto breakfasts:

Eggs: Scrambled, boiled, or fried eggs are versatile and affordable.
Vegetable Omelette: Make an omelette with veggies like spinach, bell peppers, and mushrooms.
Chia Seed Pudding: Mix chia seeds with unsweetened almond milk and let it sit overnight. Add some berries for flavor.
Greek Yogurt: Opt for full-fat, unsweetened Greek yogurt and add nuts or seeds for crunch.
Avocado: Enjoy sliced avocado with salt, pepper, and a drizzle of olive oil.
Cottage Cheese: Pair cottage cheese with sliced cucumber or tomatoes for a quick breakfast.
Smoothies: Blend spinach, avocado, protein powder, and almond milk for a nutritious smoothie.
Bulletproof Coffee: Mix coffee with coconut oil or MCT oil for a keto-friendly energy boost.
Sardines or Salmon: Canned sardines or salmon are packed with healthy fats and protein.
Nuts and Seeds: A handful of mixed nuts and seeds can be a satisfying and portable breakfast option.
These options are not only low-carb but also cost-effective.

GOAL:
Design 3 meals for dinner that are keto, low cost for autumn veges and look visualy impressive when plated, then do the same for 3 lunches

For dinner:

Stuffed Bell Peppers:
Ingredients: Bell peppers, ground beef or turkey, cauliflower rice, diced tomatoes, onion, garlic, cheese.
Directions: Cut the tops off the peppers and remove seeds. Brown the meat with onions and garlic, then mix in cauliflower rice and diced tomatoes. Stuff the mixture into the peppers, top with cheese, and bake until peppers are tender and cheese is melted. Serve garnished with fresh herbs.

Baked Salmon with Roasted Vegetables:
Ingredients: Salmon fillets, Brussels sprouts, cauliflower, olive oil, garlic powder, salt, pepper.
Directions: Season the salmon fillets with salt, pepper, and a squeeze of lemon juice. Roast Brussels sprouts and cauliflower tossed with olive oil, garlic powder, salt, and pepper until tender. Bake the salmon until it flakes easily with a fork. Serve the salmon over the roasted vegetables, garnished with lemon slices and parsley.

Zucchini Noodles with Pesto and Cherry Tomatoes:
Ingredients: Zucchini, cherry tomatoes, pesto sauce (homemade or store-bought), Parmesan cheese, pine nuts.
Directions: Spiralize zucchini into noodles and sauté until tender. Toss with pesto sauce and halved cherry tomatoes. Serve topped with grated Parmesan cheese and toasted pine nuts for added crunch.
For lunch:

Keto Cobb Salad:
Ingredients: Mixed greens, cooked chicken breast, hard-boiled eggs, avocado, bacon, blue cheese, cherry tomatoes, olive oil, balsamic vinegar.
Directions: Arrange mixed greens on a plate and top with sliced chicken breast, hard-boiled eggs, avocado slices, crumbled bacon, blue cheese, and halved cherry tomatoes. Drizzle with olive oil and balsamic vinegar dressing.

Spinach and Feta Stuffed Portobello Mushrooms:
Ingredients: Portobello mushrooms, spinach, feta cheese, garlic, olive oil, salt, pepper.
Directions: Remove stems from portobello mushrooms and brush with olive oil. Sauté spinach with minced garlic until wilted, then mix in crumbled feta cheese. Stuff the mushrooms with the spinach and feta mixture and bake until mushrooms are tender. Serve garnished with fresh herbs.

Keto Cauliflower Soup:
Ingredients: Cauliflower, onion, garlic, chicken or vegetable broth, heavy cream, butter, salt, pepper, chives.
Directions: Sauté diced onion and minced garlic in butter until softened. Add chopped cauliflower and broth, then simmer until cauliflower is tender. Blend until smooth, then stir in heavy cream. Season with salt and pepper to taste. Serve garnished with chopped chives and a swirl of cream.

Shopping list for Keto meal plan #1 (Autumn/Fall)
Here’s a shopping list for the 6 meals (3 dinners and 3 lunches) along with some keto-friendly breakfast options, based on common ingredients and average prices in NZ for April:

Shopping List:

Proteins:
Ground beef or turkey
Salmon fillets
Chicken breast
Eggs
Bacon

Vegetables:
Bell peppers
Brussels sprouts
Cauliflower
Zucchini
Spinach
Cherry tomatoes
Portobello mushrooms
Mixed greens
Avocado
Onion
Garlic
Chives

Dairy and Cheese:
Cheese (for stuffing peppers and topping)
Blue cheese
Feta cheese
Parmesan cheese
Heavy cream

Other Ingredients:
Cauliflower rice
Pesto sauce
Olive oil
Balsamic vinegar
Lemon
Pine nuts

Breakfast Options:
Chia seeds
Unsweetened almond milk
Greek yogurt
Cottage cheese
Nuts and seeds
Coconut oil or MCT oil
Coffee

Estimated Average Keto meal costs in NZ for Autumn/Fall –  April: $100 – $140 per person

Ground beef or turkey: $8-12/kg
Salmon fillets: $25-30/kg
Chicken breast: $12-15/kg
Eggs: $4-6/dozen
Bacon: $8-12/pack
Vegetables: Prices vary depending on the type and seasonality, but budget around $20-30 for a variety of vegetables.
Cheese: $5-10/block
Heavy cream: $3-5/carton
Other ingredients: Prices vary, but budget around $10-20 for additional items.

Overall, the total cost would vary depending on the specific brands, quantities purchased, and local market prices. However, with careful shopping and considering budget-friendly options, you can likely prepare these meals for around $100-150 NZD for the week.