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24 Easy Keto Lunch Ideas

Published January 07, 2019 (Revised: July 09, 2019)
<article> <section> <p>The hardest part about dieting is changing your habits, but if you ask any successful dieter, the key is substitution. If you’re having a busy day with a hundred to-dos while the clock is ticking away, finding the mental space to change it up can become a challenge. But the last thing you want to do when lunch rolls around is eat the same old keto staple you’ve had every day for the past week. You need food that’s as dynamic as your day, so you can feed your body, mind, and spirit and get the energy you need to keep you performing at your best. </p> <p>We’ve planned out twenty-four keto lunch ideas for work and for home, so you don’t have to eat the same meal *again*. Some of them you can meal prep and bring to work and others can be yummy go-tos when you’re on the go! Check out some of our easy keto recipes: </p> </section> <section> <header>1. Lettuce Wraps</header> <p>The easiest, keto-friendly meal substitution can be done from your kitchen or while ordering off a menu. Any time you see the word “wrap” or “sandwich,” substitute it with a naturally low-carb lettuce leaf! You still get the yummy goodness of what the wrap traditionally would deliver with the added crunch and fresh taste of romaine or iceberg lettuce. This swap turns a traditionally high carb meal into a low carb, satiating meal.</p> </section> <section> <header>2. Burger Wrap</header> <p>Make a *delicious* burger. We’re talking a juicy beef patty with all the veggie toppings you care for and keto-friendly sauce, only instead of sandwiching it between two bread buns, wrap it up in a collar green leaf. The collard greens can have a strong taste, so we recommend steaming them whole and letting them dry beforehand. This easy substitution is a nutritious fix to a carb-filled meal. Add some extra spices to the burger patty for the perfect balance on your palette.</p> </section> <section> <header>3. Canned Fish</header> <p>If you like the idea of adding more fat-rich fish to your diet you have two thumbs up from us. Wild caught fish are full of essential fatty acids that are particularly good for your brain and metabolism. But if you work in an office, or eat your weekday lunches with other people you don’t want to offend with the strong smell of fish, wild-caught canned fish is your perfect solution. The smell is minimal, and because most of them are pre-cooked it’s one less step you have to take in the kitchen. Try a variety that includes cooked bones to really expand the nutrients in your lunch.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="zoodles-and-carrot-noodles"> </picture> </section> <section> <header>4. Zoodles</header> <p>If you’re big into pasta you might want to try zoodles! Zoodles are named for “zucchini noodles” but the label applies to any vegetable that you can spiralize with a spiralizer. And you’d be surprised how many vegetables you can spiralize. Beets, carrots, certain squashes, and even broccoli stalks can all become zoodles on your plate. They can make a really tasty pasta substitute to help you reach your macros, and we find that they are best for those days when you’re on the go, as they taste good warm or cold. No break-room microwave required!</p> </section> <section> <header>5. Spiced Keto Meatballs</header> <p>Traditional Italian-American food is very carb heavy; even meatballs contain breadcrumbs to hold them together. Adding two eggs to your recipe can be a good substitute.Without the addition of breadcrumbs, and addition of eggs, a metaball recipe can become a great source of proteins and good fats! Add a simple, sugar-free sauce and some cheese to make your meal complete.</p> </section> <section> <header>6. Sautéed Veggie Medley</header> <p>This dish only needs one pan, takes thirty minutes tops, and is easy to change and mold to whatever food you have left in your fridge. Portion out any root vegetables to your macros and cook them in the pan first before adding non-starchy vegetables. Add your leafy greens and already-cooked protein last, you only need to cook these so the protein is warm and your leafy greens are dark and moist. You can have fun changing up the different food combos and spice additions to make it a different dish every time. </p> </section> <section> <header>7. Lunch Omelet</header> <p>Eggs aren’t just for breakfast. With pasture-raised eggs there is a high ratio of good fat to carbohydrates, making them very keto-friendly. Add some extra egg whites or protein for added protein if you’re nervous about not hitting your macros for the day. Omelettes are also a great way to add leafy greens to your diet, cut up a few leaves and cook them with the eggs to make a well rounded keto meal!</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="kale-salad"> </picture> </section> <section> <header>8. The Mondo Salad </header> <p>Whether you are on the go, or packing a lunch for work, big salad recipes are a must-have for a successful keto diet. It’s a flexible dish for establishments to cater to, and they check all the keto boxes. If you’re not sure about your dressing options when you’re out and about, you can make your own at home and bring them with you to add to what a restaurant has prepared. </p> </section> <section> <header>9. Cauliflower Fried Rice</header> <p>As with any food that calls for a starchy base, keep the size of the dish in accordance with your macros. If you’re eating less than twenty grams of carbs a day, this dish might have too much for you, but if you’re aiming closer to fifty grams of carbs a day, it’s well within your means.</p> </section> <section> <header>10. Minestrone Soup</header> <p>Minestrone soup is a traditional Italian dish made of stock and vegetables. Depending on how traditional a recipe a restaurant is using, you might need to ask that they keep any legumes and noodles out. But if you’re making it at home, add extra leafy greens and non-starchy veggies so you can really fill up. You can even make the soup using bone broth to really nourish your body. Since this dish doesn’t traditionally contain a heavy protein source, it makes for a great pairing to any cooked protein you have left in your fridge. The fat-rich broth, fiber-rich veggies, and protein make this a great keto lunch idea. </p> </section> <section> <header>11. Miso Soup</header> <p>Miso soup is made out of fat-friendly broth and salty electrolytes, meaning this dish is keto-friendly and hydrating. Add some protein-rich tempeh also known as fermented soy, extra mushrooms, and bok choy to really hit all your macros and make this dish very filling. And an added bonus, because tempeh is a fermented food, it serves as a probiotic for your gut health!</p> </section> <section> <header>12. Deconstructed Egg Roll</header> <p>The most carb-heavy part of an eggroll is the fried wrapping. You can make your own eggroll stuffing and instead of using a wrapping, eat it from a bowl or use a lettuce leaf. We don’t recommend taking apart a regular egg roll at a restaurant however unless you’re sure the filling is keto-friendly. A lot of Asian establishments in America add sugar to their dishes in the form of simple syrup, so watch out for this additive!!</p> </section> <section> <header>13. Avocado Protein Smoothie</header> <p>This meal is a classic keto beverage. You stuff a blender full of dark leafy greens, avocado, lemon juice, and ginger. If you usually can’t handle the taste of the dark leafy greens, this is the best way to get them in. The ginger and lemon overpower a lot of their natural bitterness, and the avocado smooths over the lemon and ginger when it gets overzealous. Add your protein powder of choice and enjoy!</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="raw-salmon"> </picture> </section> <section> <header>14. Baked Salmon and Asparagus</header> <p>This dish is a classic. If you’re not big on salmon or not big on asparagus, try the two together. You might find that they make for a better taste together than apart. Salmon is a great fatty fish to help your keto macros and contains a ton of the essential fatty acid, omega-3, for good brain health. In fact, just one serving of salmon a week can give you all the omega-3s you need!</p> </section> <section> <header>15. Scallops and String Beans</header> <p>This pairing needs hardly any seasoning. A bit of butter on the scallops as you cook them and a little extra salt on the string beans can make this pairing mouthwatering. Scallops are full of B-12 for nerve health and the protein tryptophan which can help you sleep better at night<sup>1</sup>. They are also a great source of omega-3s but don’t carry as much as salmon. </p> </section> <section> <header>16. Zesty Stir Fry</header> <p>Stir fry is a great way to utilize the foods in your fridge without sorting through recipes. Much like #6, the Sauteed Vegetable Medley, cooking the hard root vegetables first and then adding in non-starchy veggies followed by leafy greens is the best way to thoroughly cook your food without burning anything. Use sesame oil for cooking and when you’re done, add some coconut aminos to taste and grated ginger for a zesty flavor that will make your mouth sing.To add more fats to this recipe we recommend adding an egg or two. </p> </section> <section> <header>17. Stuffed Tomato</header> <p>This dish is a quick 1-2. You core a tomato, stuff it with spinach and an egg, and cook it in the oven for about twenty minutes. The tomato changes flavor under the heat to create a juicy, savory dish. Try adding shredded chicken or a small slab of butter once it’s out of the oven to bump up your proteins or fats for the day.</p> </section> <section> <header>18. Stuffed Avocado</header> <p>This is the keto version of avocado toast: an avocado boat! Shredded chicken is the best filler, and you’ll need to scoop out a bit of avocado meat to make room for the stuffing, but this one dish has enough fat content to meet at least one-third of your fat goal for the day. It’s delicious, and can be made into a snack for multiple people if you cut the avocado into slices. </p> </section> <section> <header>19. Stuffed Bell Pepper</header> <p>The keto version of stuffing a bell pepper includes ground meats and creamy, cheesy toppings. Add some spinach to get more micronutrients before you put the bell pepper into the oven to roast. The cheese will melt into yummy goodness and the bell pepper will hold its shape, making for a neat lunch to carry into a busy day. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="fried-chicken-on-plate-salad"> </picture> </section> <section> <header>20. Fried Chicken</header> <p>The kind of fried chicken you see on a menu is not keto-friendly. It uses flour as a thickening and bonding agent to give the chicken it’s crispy exterior. But if you make fried chicken yourself you can bypass the carb-heavy flours and opt for certain nut meals. Coat the chicken in an egg bath, lay down a bed of finely ground up nuts, and they’re all set to fry!</p> </section> <section> <header>21. Casseroles</header> <p>Casseroles are a creative base to utilize what food you have in your fridge while making a delicious plate. There are tons of recipes online, and it is easy to substitute out the carb-heavy ingredients for crunchy veggies and more meats. With all of the good fat you need to use to cook this dish, you don’t have to worry about your fat count and can enjoy your meal. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="zuchini-pizza-keto"> </picture> </section> <section> <header>22. Zucchini Pizza</header> <p>Zucchini pizzas are more like pizza bites, but they make for a great addition to a meal or a snack. Using the zucchini as a base, you add tomato sauce and cheese to the top and cook them in the oven. To make more of a meal out of them, look to your toppings. Use ground beef, spinach leaves, and mushrooms to make these bites taste like real Italia. </p> </section> <section> <header>23. Ground Organ Meats</header> <p>There are so many ways to cook organ meats, but because we don’t eat them regularly anymore, most people find that the best way to eat them is ground up. Make organ meat burger patties or meatballs, or put some liver in a blender with garlic and herbs and have yourself a delicious pate you can fill up on with veggie sticks. Out of all of the animal organs, you can buy at the butcher, the liver will be the easiest to find because butchers know it’s the most valuable and nutrient dense organ in the animal. By eating organ meats you introduce a new range of nutrients and proteins to your body, some you could be lacking in. </p> </section> <section> <header>24. Keto Chicken Quesadilla</header> <p>We saved the best for last. Did you know you can make a shell of out cheese? By melting cheese down on a well-greased pan, you can create a makeshift tortilla for a veggie-dense quesadilla. These quesadillas are technically turned inside out and have more veggies than your standard order, but that’s why it’s so much better for you!</p> <p>If none of these ideas suit your fancy you can check out our Nutrition tab for more idea. Our goal is to provide you with the most resources and tools that we can, so you are well-armed and prepared to take on your day and all of the challenges it entails. Whether you need simple substitutions or a more elaborate meal plan, it all comes down to lifestyle changes you have the power to implement. </p> <header>Resources</header> <ol> <li> <a href="" target="_blank" title="What Are Scallops Good For" rel="noreferrer">What Are Scallops Good For?</a> </li> </ol> </section> </article>

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