Keto or Paleo on a budget is not impossible as long as we’re focusing on macros and nutritional content, you should be able to find some options within the $4.00 – $6.00 range.  There’s a few good keto options are Walmart, Publix, Krogers and especially, Trader Joe’s that fit well within most people’s budget.   In this post, we’re going to take a look at the “Ready Pac – Bistro Bowl Chicken Caesar Salad“.  This salad by itself isn’t all that great, it actually has more processed ingredients then I care for, especially the dressing, but with some minor tweaks, this salad can be revived.

Nutritional Content

Looking at the salad by itself, we have the following macros:

  • Calories: 230 (including the dressing)
  • Fat: 16g (including the dressing)
  • Carbs: 8g – Fiber: 1g = Net Carbs: 7g
  • Protein:  16g

chicken caesar saladTweak it, make it your own keto salad

To give this salad a bite more life, I add in 2 cups of spinach (preferably organic), half an avocado, 2 more ounces of chicken and a tablespoon of MCT oil.

Tweaked version nutritional content

  • Calories: 550
  • Fat: 43g (includes original dressing & 1 Tbsp of MCT oil & avocado)
  • Carbs: 14g – Fiber: 5g = Net Carbs: 9g
  • Protein: 37g (including a total of 4 ounces of chicken).

If you replaced the dressing with your own dressing, you can possibly cut the carb content even further.  Also, you can add all kinds of keto goodness aside from what I added to my salad above; mixed greens, kale, cheese, bacon, oils, eggs, steak, chicken and even some seeds & nuts (but stay away from cashews, they’re too high in carbs).  The idea is, get creative but stay within your target macros.

 

 


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