7 Healthy Keto Lunch Ideas to Take to Work
One of the struggles of someone new to the ketogenic diet is meal preparation. As a keto dieter, you probably already know that you need to make an effort to ensure that the foods you eat will help you meet your ketogenic macros (60-75% of calories from fat, 15-30% of calories from protein, and 5-10% of calories from carbohydrates).
Lunch can be the trickiest time of the day, especially when you’re at work. There’s that peer pressure to eat unhealthy foods at the office and easy accessibility to junk foods. When you’re having a stressful morning, you’re likely to grab something down the street, for example, a Chinese food, that’s high-carb.
Prepping Your Keto Lunch Meals in Advance
If you want to stay committed to your keto diet, meal planning is the key. You can either make your week-long lunch meals over the weekend or do a little prep work the night before. That way, you can pack your lunch to work, avoid decision fatigue, and be able to save money. Most importantly, you stay in ketosis.
7 Keto-Friendly and Healthy Lunch Ideas to Take to Work
Below, you’ll find a list of meal ideas that you’ll surely love. They’re not just simple to prepare, but they also contain ingredients that are nutrient-dense. Cook one of these recipes once and enjoy them all week or feel free to vary your choices.
1. Keto Pork Chops
Lucky for you, this recipe requires only 20 minutes of prep and cooking time. Simply season four boneless pork chops in salt and pepper, coat them with a mixture of parmesan cheese + crushed pork rinds + parsley, then dip into a bowl of an egg mixture. Fry in olive oil. Pork chops help preserve muscle while aiding in weight loss on keto!
Nutrition per serving: Calories 337; Total fat 20.5g; Net carbs 1.9g; Protein 37.1g
2. Italian Meatballs
If you’re looking for something savory and filling, try some Italian meatballs made of ground beef, grated parmesan cheese, egg, salt and pepper, onion, garlic, and parsley. This recipe provides a good amount of omega-3 fatty acids and minerals like calcium and potassium.
Nutrition per serving: Calories 622; Total fat 49g; Net carbs 4g; Protein 39g
3. Ground Beef with Bacon Lettuce Wraps
There are plenty of keto-friendly recipes to try using ground beef, and this is one of the easiest. All you need to do is saute ground beef while seasoning it with salt and pepper. Once cooked, place the ground beef on lettuce leaves and top with shredded cheddar cheese, mushrooms, and bacon bits.
Nutrition per serving: Calories 913; Total fat 78g; Net carbs 5g; Protein 47g
4. Baked Keto Chicken
Boosting your fat intake on keto can be done by choosing fatty parts of a chicken. Chicken wings are a great option. A medium-sized chicken wing with skin contains about 6 grams of fat. For this recipe, simply season chicken wings with salt and pepper, paprika, oregano, butter, and lime. Bake for 25 minutes!
Nutrition per serving: Calories 263; Total fat 12g; Net carbs 1g; Protein 35g
5. Fried Salmon with Broccoli and Cheese
If you’re in the mood for veggies and seafood, broccoli and salmon make a perfect combo. This recipe might sound complicated, but the truth is, you only need 30 minutes and a few ingredients: salmon, broccoli, salt and pepper, grated cheddar cheese, and butter (for frying). You may also use asparagus in place of broccoli if you like.
Nutrition per serving: Calories 684; Total fat 52g; Net carbs 6g; Protein 46g
6. Keto Chicken Nuggets
Chicken nuggets bring back childhood memories. They’re also convenient to eat as you can simply pick them up with your fingers or a toothpick during a working lunch. To keep them keto-friendly, be sure to use almond flour as a coating instead of bread crumbs. Fry with olive oil. It’s best to use a homemade keto dip like butter mayonnaise.
Nutrition per serving: Calories 242; Total fat 13.1g; Net carbs 1.3g; Protein 29.2g
7. Easy Egg Salad
Eggs are an excellent source of high-quality protein and benefit people of all ages. They’re so simple to prepare, and you can find many recipes that use eggs. This keto egg salad is packed with B vitamins, vitamin A, and selenium. Here’s how to prepare it: In a bowl, mix chopped hard-boiled eggs, mashed avocado, low-carb mayo, herbs, and salt and pepper.
These 7 easy lunch ideas are sure to help you achieve your ketogenic lifestyle goals even when you’re busy at work. Again, consider prepping them ahead so that you feel healthy and empowered all week. They’re super delicious; your office mates might even consider going keto as well once they try them.