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7 Simple, Delicious Keto Lunch Ideas

Published January 07, 2019 (Revised: December 14, 2019) Read Time: 6 minutes
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

Fact-Checked By: Ana Reisdorf MS, RD

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/12/keto-lunch-ideas-thumbnail-0042.jpg" } }, "headline":"7 Simple, Delicious Keto Lunch Ideas", "datePublished":"2019-01-07", "dateModified": "2019-12-14", "description":"Stuck on what to do for lunch on a low-carb diet? Try one of these 7 delicious keto lunch ideas.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/12/keto-lunch-ideas-thumbnail-0042.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What can I have for lunch on a keto diet?", "acceptedAnswer": { "@type": "Answer", "text": "Keto dieters eat a lot of low-carb veggies, lean protein, and healthy fats. So, your lunches will likely include some combination of these items.<br>For example, the 7 keto lunch ideas below include ingredients like:<br>Proteins like beef, chicken, and fish<br>Fats like avocado and olive oil<br>Carbs like lettuce, baby spinach, and onion<br>Keep in mind: If you're trying to lose weight, how much you eat matters as much as what you eat. But, as you'll see in the next section, counting calories isn't necessary to get results." } }, { "@type": "Question", "name": "How much should I eat for lunch?", "acceptedAnswer": { "@type": "Answer", "text": "In short, figure out your daily nutrient requirements and divide that number by three meals (or four, if you're a snacker—though you'll learn why the former is better in the next section). That's a good starting point. <br>Why does this matter? Because portion control plays a huge role in the success of any diet.<br>Understand: This doesn't mean you have to count calories. You can count (or just take into consideration) macros, or the three main nutrients food is made of (protein, fat, and carbs) instead.<br>The keto diet follows a rough macronutrient split of: <br>70 percent fat<br>25 percent protein<br>5 percent carbs<br>For a standard 2,000-calorie diet,* that breaks down to:<br>155 grams of fat<br>125 grams of protein<br>50 grams of carbs<br>*This is just an example to highlight the nutrient breakdown. Again, you don't need to obsessively count calories on the keto diet to get results. <br>You can also find your energy requirements by using a BMR calculator to get an idea, if you aren't sure. BMR stands for basal metabolic rate, or the number of calories you burn each day, not counting exercise." } }, { "@type": "Question", "name": "What is the best keto lunch?", "acceptedAnswer": { "@type": "Answer", "text": "A meal that fits the low-carb, high-fat parameters of the keto diet, stores easily, tastes good, and fills you up.<br> Why these guidelines? Because:<br>According to Nutrients, eating a low-carb diet during lunch and dinner has been proven to help with weight loss and improve psychological well-being.<br>You're more likely to lose weight if you avoid snacking. Meal frequency matters no matter which diet you follow, so taking in enough at lunch time is important.<br>Taste plays a huge role in dietary choices—meaning you're far more likely to stick to your diet if you enjoy your food.<br>Lunch can be a hectic time. Food that stores easily can be reheated and meal prepped in bulk prior to your workweek. Instead of having to cook each day, you only have to do it once or twice a week." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Can I Have For Lunch On A Keto Diet?</a></li> <li><a href="#section2">How Much Should I Eat For Lunch?</a></li> <li><a href="#section3">What Is The Best Keto Lunch?</a></li> <li><a href="#section4">7 Simple, Delicious Keto Lunch Ideas</a></li> <li><a href="#section5">Keto Lunch Ideas: Wrap Up</a></li> </ul> </div> <section> <p>When most people think of lunch, their mind gravitates towards foods that include bread, pastas, or leftovers.</p> <p><i>Why?</i> Because they're simple to prepare, store in Tupperware, and reheat. Lunchtime is go-time for a lot of people, and most don't have time to stop and cook a gourmet meal.</p> <p>If you're on a keto diet, though, breads and pastas are off the table, which may seem to limit your options.</p> <p><i>So what should you do?</i></p> <p>The answer: stick with simplicity and convenience, and cut the carbs—although, we know that's easier said than done.</p> <p>Fortunately, we've got you covered. Here's the down-low on what you can eat for lunch on a low-carb diet, plus 7 simple, delicious keto lunch ideas you can prep at home.</p> </section> <section id="section1"> <h2>What can I have for lunch on a keto diet?</h2> <p>Keto dieters eat a lot of <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-low-carb-vegetables-to-eat-on-keto/" rel="noreferrer">low-carb veggies</a>, <a target="_blank" href="https://www.warriormade.com/content/diet/plant-vs-animal-protein" rel="noreferrer">lean protein</a>, and healthy fats. So, your lunches will likely include some combination of these items.</p> <p>For example, the 7 keto lunch ideas below include ingredients like:</p> <ul> <li>Proteins like beef, chicken, and fish</li> <li>Fats like <a target="_blank" href="https://www.warriormade.com/content/diet/carbs-in-avocados" rel="noreferrer">avocado</a> and olive oil</li> <li>Carbs like lettuce, baby spinach, and onion</li> </ul> <p>Keep in mind: If you're trying to lose weight, how much you eat matters as much as what you eat. But, as you'll see in the next section, counting calories isn't necessary to get results.</p> </section> <section id="section2"> <h2>How much should I eat for lunch?</h2> <p>In short, figure out your daily nutrient requirements and divide that number by three meals (or four, if you're a snacker—though you'll learn why the former is better in the next section). That's a good starting point. </p> <p><i>Why does this matter?</i> Because portion control plays a huge role in the success of any diet.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25033958" rel="nofollow noreferrer">1</a></sup></p> <p>Understand: This doesn't mean you have to count calories. You can count (or just take into consideration) <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">macros</a>, or the three main nutrients food is made of (protein, fat, and carbs) instead.</p> <p>The keto diet follows a rough macronutrient split of: </p> <ul> <li>70 percent fat</li> <li>25 percent protein</li> <li>5 percent carbs</li> </ul> <p>For a standard 2,000-calorie diet,* that breaks down to:</p> <ul> <li>155 grams of fat</li> <li>125 grams of protein</li> <li>50 grams of carbs</li> </ul> <p><i>*This is just an example to highlight the nutrient breakdown. Again, you don't need to obsessively count calories on the keto diet to get results.</i></p> <p>You can also find your energy requirements by using a <a target="_blank" href="http://www.bmi-calculator.net/bmr-calculator/" rel="nofollow noreferrer">BMR calculator</a> to get an idea, if you aren't sure. BMR stands for <i>basal metabolic rate</i>, or the number of calories you burn each day, not counting exercise.</p> <p>By the way, we've listed the nutrition of one serving of each lunch idea below. </p> <p>Finally, let's look at a few final things to consider when preparing keto-approved lunches.</p> </section> <section id="section3"> <h2>What is the best keto lunch?</h2> <p>A meal that fits the low-carb, high-fat parameters of the keto diet, stores easily, tastes good, and fills you up. </p> <p><i>Why these guidelines?</i> Because:</p> <ul> <li>According to <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213862/" rel="nofollow noreferrer"><i>Nutrients</i></a>, eating a low-carb diet during lunch and dinner has been proven to help with weight loss and improve psychological well-being.</li> <li>You're more likely to lose weight if you avoid snacking.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572489/" rel="nofollow noreferrer">2</a></sup> Meal frequency matters no matter which diet you follow, so taking in enough at lunch time is important.</li> <li>Taste plays a huge role in dietary choices—meaning you're far more likely to stick to your diet if you enjoy your food.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26972352" rel="nofollow noreferrer">3</a></sup></li> <li>Lunch can be a hectic time. Food that stores easily can be reheated and <a target="_blank" href="https://www.warriormade.com/content/diet/the-basics-of-keto-meal-prep/" rel="noreferrer">meal prepped in bulk</a> prior to your workweek. Instead of having to cook each day, you only have to do it once or twice a week.</li> </ul> <p>In the next section, you'll find seven of our favorite lunch ideas to get you started.</p> </section> <section id="section4"> <h2>7 simple, delicious keto lunch ideas</h2> <p>Use the 7 lunch ideas in the next section as starting points. Also, check out our <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">recipe section</a> for more options.</p> <p>Below each recipe, you'll find the calories, macros, and <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-net-carbs-how-do-you-calculate" rel="noreferrer">net carbs</a>, which take fiber and sugar alcohols into account, too.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-salad-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-salad-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-salad-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-salad-LR-0042.jpg" class="img-fluid" alt="keto lunch salad"> </picture> <h3>1. <a target="_blank" href="https://www.warriormade.com/content/diet/chicken-avocado-caprese-salad/" rel="noreferrer">Chicken avocado caprese salad</a></h3> <p>Lean protein, fresh vegetables, healthy fats. Yup, this one checks all the boxes. It's a light and nutritious meal, and the dressing offers the anti-inflammatory benefits of <a target="_blank" href="https://www.warriormade.com/content/diet/apple-cider-vinegar-weight-loss/" rel="noreferrer">vinegar</a>.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/" rel="nofollow noreferrer">4</a></sup></p> <p>It makes four servings, which you can eat for other meals, including <a target="_blank" href="https://www.warriormade.com/content/diet/breakfast-salad" rel="noreferrer">breakfast</a>.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 641</li> <li>Macronutrient split: 40g fat, 46g protein, 30g carbs (use less dressing to reduce this number)</li> <li>Net carbs: 12g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-casserole-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-casserole-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-casserole-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-casserole-LR-0042.jpg" class="img-fluid" alt="keto lunch casserole"> </picture> <h3>2. <a target="_blank" href="https://www.warriormade.com/content/diet/loaded-cauliflower-casserole/" rel="noreferrer">Loaded cauliflower casserole</a></h3> <p>Who said you can't have comfort food for lunch? Not us!</p> <p>This loaded cauliflower dish uses chives, bacon, and two types of cheese. Whether you're following a vegetarian diet or not, you're going to love this low-carb casserole recipe.</p> <p>This recipe serves 8, so you'll have plenty for lunch all week.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 242</li> <li>Macronutrient split: 21g fat, 8g of protein, 6g carbs</li> <li>Net carbs: 4g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-philly-cheesesteak-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-philly-cheesesteak-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-philly-cheesesteak-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-philly-cheesesteak-LR-0042.jpg" class="img-fluid" alt="keto lunch philly cheesesteak"> </picture> <h3>3. <a target="_blank" href="https://www.warriormade.com/content/diet/philly-cheesesteak-stuffed-mushrooms/" rel="noreferrer">Philly cheesesteak stuffed mushrooms</a></h3> <p>Not only are mushrooms packed with B vitamins, niacin, and folate, but studies show they might help you lose weight.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986490/" rel="nofollow noreferrer">5</a></sup> That's one reason we love this recipe.</p> <p>Another is that it couldn't be easier to portion your lunch. Think of each mushroom as a serving, and pack one or two depending on how big of a meal you want to eat.</p> <p>Oh, and did we mention how good they taste?</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 251</li> <li>Macronutrient split: 14g fat, 14g protein, 7g carbs</li> <li>Net carbs: 5g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-pasta-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-pasta-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-pasta-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-pasta-LR-0042.jpg" class="img-fluid" alt="keto lunch pasta"> </picture> <h3>4. <a target="_blank" href="https://www.warriormade.com/content/diet/zucchini-noodles-and-meatballs/" rel="noreferrer">Zucchini noodles and meatballs</a></h3> <p>Here's a lunch idea for pasta lovers. You can buy premade zucchini noodles from the store, or easily make them at home using a spiralizer. </p> <p>Either way, you've got a low-carb noodle substitute for when you're in the mood for pasta.</p> <p>If you're making in bulk, keep the zucchini noodles separate from the meatballs and sauce. Combine the night before or morning of, then reheat at lunch.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 555</li> <li>Macronutrient split: 44g fat, 32g protein, 11g carbs</li> <li>Net carbs: 8g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-chicken-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-chicken-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-chicken-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-lunch-chicken-LR-0042.jpg" class="img-fluid" alt="keto lunch chicken"> </picture> <h3>5. <a target="_blank" href="https://www.warriormade.com/content/diet/sesame-chicken-salad/" rel="noreferrer">Sesame chicken salad</a></h3> <p>A tangy marinade and protein-packed chicken are the highlights of this keto-friendly lunch recipe.</p> <p>Plus, the dressing is made with ginger, which has both antioxidative (cancer-fighting) and anti-inflammatory effects on the body.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/" rel="nofollow noreferrer">6</a></sup></p> <p>Serve with lettuce wraps, eat over a salad, or enjoy by itself.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 382</li> <li>Macronutrient split: 26g fat, 27g protein, 13g carbs</li> <li>Net carbs: 8g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lunch-beef-bowl-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lunch-beef-bowl-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lunch-beef-bowl-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lunch-beef-bowl-LR-0042.jpg" class="img-fluid" alt="lunch beef bowl"> </picture> <h3>6. <a target="_blank" href="https://www.warriormade.com/content/diet/chipotle-beef-bowls/" rel="noreferrer">Chipotle Beef Bowls</a></h3> <p>Tired of the same old weekday meals? If you like a bit of spice, here's a recipe you'll love.</p> <p>Made with adobo peppers, fresh vegetables, avocado, and ground beef, these beef bowls taste better than any you'll get at Chipotle or Qdoba. </p> <p>Put the sauce in a separate container, and pour over right before you reheat.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 382</li> <li>Macronutrient split: 28.8g fat, 17g protein, 20g carbs</li> <li>Net carbs: 10g</li> </ul> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-zucchini-alfredo-0042.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-zucchini-alfredo-0042.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-zucchini-alfredo-0042.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-zucchini-alfredo-LR-0042.jpg" class="img-fluid" alt="keto zucchini alfredo"> </picture> <h3>7. <a target="_blank" href="https://www.warriormade.com/content/diet/spinach-alfredo-zucchini-rolls/" rel="noreferrer">Spinach zucchini alfredo rolls</a></h3> <p>Zucchini makes another appearance on the list, this time with cheese and spinach. Another vegetarian-keto-friendly option, you'll like these rollups so much you might forget there's no meat in them!</p> <p>And with just over 5 grams of net carbs in one serving, they're a dish you can feel good about eating between breakfast and dinner.</p> <p><strong>Nutrition:</strong></p> <ul> <li>Calories: 348</li> <li>Macronutrient split: 31.8g fat, 11.2g protein, 6.9g carbs</li> <li>Net carbs: 5.3g</li> </ul> </section> <section id="section5"> <h2>Keto lunch ideas: wrap up</h2> <p>There you have it: 7 simple keto lunch ideas that you can make in bulk for the week ahead.</p> <p>While everyone else is eating leftover pastas and sandwiches, you can feel good about sticking to your diet and eating something nutritious during one of the most hectic parts of the day.</p> <p>Remember, a good keto lunch is healthy, contains low-carb ingredients, is portioned correctly, and is easy to store and reheat.</p> <p>For more ideas (not just lunch, <i>all</i> meals), check out Warrior Made's <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">recipe section</a>.</p> </section> </article>

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