Sunday, February 25, 2024

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Low Carb Lunch On The Go

Meal Prep Chicken And Veggies

5 Low Carb Meals for Diabetics that Don’t Spike Blood Sugar

Got lunch covered? Check out these

30 low carb snack ideas

to keep you on track!

Loved these recipes? Let us know in the comments below or contact us we respond to comments every day and would love to hear from you! And check out all our low carb lunch recipes to learn to make more delicious and healthy meals!

Portable Low Carb Lunches

Eating a low carb diet can sometimes be quite a challenge. This is especially true when you are looking for a delicious, low carb meal that you can take with you, preparing it in your kitchen and then eating it on the road. This challenge comes up a lot around lunches as they are the main meal that many of us enjoy away from home.

Whether you work full time, part-time, are a student, or travel a lot, it can be hard to find a good low carb lunch on the go. Lunch is an important part of your day- it can either give you a much-needed energy boost or weigh you down. Having a good lunch can increase productivity, lift spirits, and keep you full and focused until dinner. You need to be sure that the lunch you eat still makes your keto goals!

If you opt for delivery or take out, you can leave out buns, rice, and fries. But, honestly, who knows what fast food restaurants pack into their food? There are hidden sugars/carbs/chemicals everywhere you go. And also, it isnt quite so delicious to eat a take out meal while worrying that every bite may have hidden carbs. Sure, every now and then, its awesome to treat yourself to some Chipotle loaded with meat, guacamole, and sour cream, but to make it an everyday thing can get expensive too! What is a low carb eater to do?!

  • 4 Weeks of Delicious Keto Recipes!
  • Leftovers and Bulk Preps Included
  • Maximize Your Keto Diet’s Success

The 40 Best Keto Lunch Recipes

Looking for some low carb ideas for your midday meal? We have you covered!

This collection of forty easy Keto Lunch Recipes has a huge variety to choose from, so any taste or craving can be satisfied!

Youll find everything from low carb soups and salads, to lettuce wraps and chaffle sandwiches, bowls, skillets and more Who says lunch needs to be between two pieces of bread?

Go through all these great recipes, and see which ones make it into your regular rotation. Have fun!

Recommended Reading: How Many Carbs In Tortillas

Buying Low Carb Lunch On The Go

Buying a quick lunch can certainly be tricky but not impossible! Here’s a guide of what to look out for in grocery stores :

Obviously always read the nutrition data label before buying! And if you’re in the mood for something sweet, you’d better read my guide to The Best Low Carb Desserts To Buy!

Zucchini And Beet Noodle Salad

Macro Meal Prep on Instagram:  Low carb high protein lunch. 239 ...

Spiralized vegetables are a visually appealing ingredient for your low-carb lunches.

In particular, zucchini and beets have the perfect texture to stand in for noodles. You can use a device called a spiralizer to cut these vegetables into long, noodle-like strips.

Whats more, they pack loads of fiber for a small number of calories. This low calorie density may reduce hunger, help you feel full, and even aid weight loss (

4 ).

To prepare this dish, brush the bottom of washed, dried, and stemmed portobello mushrooms with garlic oil. Place them bottom-up on a baking sheet and layer with pizza sauce, cherry tomato slices, meat or vegan pepperoni, and mozzarella or vegan cheese.

Broil for 78 minutes before serving.

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Low Carb Coconut Curry Meatballs

Heres another wonderful low carb lunch meal prep idea from Fit Foodie Finds. I dont know about you, but were curry obsessed here at WLY and could eat it over and over again.

She uses a little rolled oats in the meatballs, if youre looking for a keto lunch meal prep idea, you can simply substitute almond flour for the rolled oats.

We always use almond flour as a binder for any meatballs we make and it works like a charm.

Recipe and photo byFit Foodie Finds

Low Carb Chicken Fajitas

Recipe and image by Life Made Sweeter

Life Made Sweeter prepares this on a sheet pan and offers both a low carb chicken fajitas version and also an option for those wanting corn tortillas too.

Fajitas of all kinds are one of our favorite low carb lunch ideas since it cooks up fast and stores well in the freezer for batch cooking. We often use pre-cooked chicken and frozen mix bell peppers to whip up fajitas in a flash.

Substituting beef, pork, shrimp or portobello mushrooms are great low carb fajita options so you can vary things up.

Also Check: Sugar Free Low Carb Desserts For Diabetics

Shrimp Remoulade Lettuce Cups

Shrimp Remoulade is a New Orleans classic. You can serve it in lettuce wraps or just have it over salad. Plump, succulent shrimp tossed generously with classic Louisiana style remoulade. Accompany it with some boiled eggs, olives and avocado and it could be your everyday salad or good looking easy appetizer for your next get together.

Churchs Chicken / Other Fried Chicken Places

These 3 Easy Lunches That Helped Me Lose 100 Pounds

Churchs Chicken doesnt have too many options when it comes to low-carb and ketogenic diets. But, they do offer some foods that have a moderate amount of carbs. If you have no other fast-food options available and youre in a hurry, you can scrape the excess batter off of the outside of the chicken.

If available , its always better to try to opt for grilled chicken as typically the carb counts are very low and theres no cross contamination of wheat products. Its better if you can pair chicken with a side salad and top with fattier dressings. Most popular chains carry at least Ranch dressing, though many chains have their nutrition information online.

Remember, if youre not sure if you can or should eat it just dont. Its better to be safe than sorry.

Recommended Reading: How Many Carbs In Hashbrowns

High Protein Low Carb Lunch Ideas

Home » High Protein » Lunch » 23 High Protein Low Carb Lunch Ideas

If youre on a low-carb diet you still need your protein, especially if you exercise! These high protein low-carb lunch recipes are just for that.

Do you find yourself raiding the vending machine in the middle of the afternoon? If so, it might have to do with what youre eating for lunch.

For instance, if your lunch is high in carbs, youll get a sugar high. Then this will be followed by a sugar low, which makes you want to reach for those chocolate bars that are calling your name.

Also, if your lunch doesnt contain enough protein, you wont be as full. Thats because of all the macronutrients, protein fills you up the most.

So, today Im sharing 23 High Protein Low Carb Lunch Ideas. Theyre not only delicious, but they will help curb your mid-afternoon cravings. Enjoy!

Dickeys Bbq / Famous Daves / Other Bbq Places

BBQ joints are scattered all across the US, and for a good reason its delicious! On a ketogenic diet, you can usually get smoked meats and sometimes even pickled vegetables with no sauce or sugar added. We always recommend that depending on which chain youre choosing, you look up the nutrition information online. Its always going to be the easiest way to make sure youre staying on track with your carbs.

At Dickeys, for example, you can choose from:

  • Spicy Cheddar Sausage
  • Side Caesar Salad

Typically if youre ordering from a BBQ place, all of their meat will be fine to eat as long as it doesnt have sauce on it. If youre lucky enough, some chains even carry sauces that are low-carb friendly.

Check beforehand if their meat uses a sugar-intensive rub as well. Or if youre in a small enough town, you can ask the chef yourself. The less sugar you can consume for any meal, the better.

Also Check: How Many Carbs Are In Corn Tortillas

Keto Lunches To Take To Work

If youre on the keto diet and you struggle to avoid all the bad carbs that surround you all day long at work, heres a full week of keto lunch ideas that are perfect on the go and for work.

We all know all too well how hard it is to stick to a diet when everyone and everything around you is pushing you to drop the towel. However, all these unhealthy foods wont make you hungry anymore, thanks to these 7 on-the-go keto lunches.

Ive made a list of quick and easy keto lunch ideas that you can prep during the weekend, put in a freezer, and take with you to work.

Staying in ketosis has never been easier!

Dont Lose It, Pin It!

Low Carb / Paleo Korean Beef Bowls

3 delicious low carb lunches with lots of veggies

Recipe and image by Whole Kitchen Sink

So many Asian dishes are filled with sugar, MSG and other ingredients we just dont want to eat. Finding healthy versions of our favorite take out dishes makes sticking to a low carb lifestyle so much easier.

These super yummy low carb Korean beef bowls by Bailey of Whole Kitchen Sink are the perfect solution! You wont ever miss the sugary sweet sauce since this includes so much flavor.

The recipe makes 4 servings, so this is definitely a low carb lunch Id want to eat 4 days in a row!

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Turkey Bacon Ranch Cream Cheese Pinwheels

Its nice having guests over for lunch over the weekend. You get to enjoy great company and eat good food.

But when youre following a low carb, high protein diet, it can be hard to entertain guests. So, you may end up making two separate dishes- one for you and one for your guests.

And thats not fun at all.

These cream cheese pinwheels taste just as good as they look.

The crunchy bacon melds wonderfully with the creamy cheddar cheese and cream cheese. And the turkey makes it nice and filling.

Your guests wont believe theyre low carb. But they are.

One serving contains only 8 grams of net carbs. And they contain a ton of fat, which helps keep you full.

To keep them low carb, just use low carb tortillas which you can either make or get online. These ones here contain only 4 grams of net carbs per serving.

They also provide more than half of your daily fiber needs. Yay!

What I love most about these pinwheels is that you can make them ahead of time. All of that so you can spend more time with your guests and less time in the kitchen.

Per Serving:

Keto White Chicken Chili

Since beans arent allowed on keto, I have to admit that I found this recipe a little lacking.

Though it tastes fantastic and the spices are perfect, I felt it needed added texture. Chicken just wasnt enough for me.

I sound like a broken record, but I turned to cauliflower, and it didnt disappoint.

I roasted it off in bite-sized chunks and threw it into the pot just before serving. Let me tell you it made all the difference!

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Spring Rolls With Lime

These spring rolls are super simple and quick to make.

Start by wetting a rice sheet under warm running water for a few seconds until it begins to soften. Then, place it on a hard surface and spread shredded carrots, sliced cucumber, julienned bell peppers, and a little mint or coriander in one line down the middle.

Add your choice of protein, such as chicken, salmon, tempeh, or edamame, then a drizzle of lime-peanut sauce. You can buy this Thai-inspired sauce in stores or online or make your own by mixing peanut butter with a dash of rice vinegar, sesame oil, and lime juice.

Starbucks Grilled Chicken And Hummus Protein Box

What I Eat In A Day | I lost 135 Pounds with these meals!

This is a balanced lunch box you can literally grab-and-go with a few tweaks. If you’re trying to limit carb intake, you don’t need to also sacrifice feeling satisfied: simply swap the pita bread for red pepper slices that can act as a replacement holder for the chicken strips and hummus, Lisa Moskovitz, RD, CDN, author of “The Core 3 Healthy Eating Plan“, told TODAY. In its original form, this Starbucks lunch contains 300 calories, only 2 grams of saturated fat, 7 grams of gut-friendly fiber and 22 grams of protein.

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Low Carb Lunch Ideas At Work

What about if you usually have lunch at work? What you eat probably depends on whether you have a microwave, and how organized you are to prepare food in advance. If you have access to a microwave, then you have a lot of options available to you for example you could make a low carb lasagna at the weekend, then portion it out for the week. If you love soup then get yourself a decent soup thermos and load it up before you head out for the day. Perfect for leftovers!

If you only have cold lunch options, try a sort of bento box! Here are some great low carb ideas that you might already have in the fridge:

  • hard boiled eggs
  • leftover roast chicken or turkey
  • your favorite nut butter

Divided lunch containers are particularly useful for these kind of meals! You might also like to check out my list of low carb low prep snacks as it might give you some more ideas!

Keto Casserole Leftovers For Fast Keto Lunches

While casseroles take more than five minutes to make, you can cook one for dinner and have leftovers for lunch the next day.

So if you need some good keto meal prep lunch ideas, casseroles are the way to go.

Another great thing you can do is make a casserole just for lunch prep.

Then, just serve a piece and reheat for a quick and convenient keto lunch to give you your comfort food fix.

Here are seventy keto casserole recipes you can make for dinner then have leftovers the next day!


  • Heat the precooked sausage in the microwave or on the skillet.
  • In the same skillet, fry some eggs.
  • You can add some spinach to the skillet as well. Spinach cooks very fast and is a great way to get some healthy greens in your diet.
  • Season the eggs to taste.

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Pea Feta & Mint Frittata

In an ideal world, all our lunches would be sit-down lunches. But lets face it, we lead very busy lives.

So, sometimes, we need to eat on the run. These frittata cups are the perfect option for those times.

Theyre moist and flavorful. Salty feta cheese balances the sweetness of the peas.

The fresh mint adds depth of flavor.

And theyre pretty easy to make. First of all, grease a mini muffin tray and add your egg mixture.

Or to make cleanup easier, try using a silicone muffin tray like this instead. Finally, bake for around 15 minutes until the egg is cooked.

Easy, peasy!

General Tips For Finding Low

100+ Low Carb Lunch Ideas &  Recipes (Roundup)

There are a few basic things to know about finding keto-friendly options at restaurants, regardless of where you go. Keep these general tips in mind whenever you eat out:

Check the nutrition facts online. A lot of restaurants post their nutrition information on their website. You can look up the net carb count ahead of time to figure out what works for your keto goals.

. If the nutrition facts arent published online, you can always call ahead. They might not know the exact macros, but they will be able to tell you what kind of low-carb, keto substitutions are available.

Look for meat options without the bun. Things like breakfast sandwiches, burritos, burgers, grilled chicken Caesar salads, and so on can easily become keto if you leave out the bun, tortilla, croutons, etc. Most places are willing to accommodate you. Some may even offer a lettuce wrap or similar low-carb option. Going bunless is a great way to turn a high-carb meal keto, and it works at many places.

Be wary of sauces and dressings. Salad dressings, vinaigrettes, ketchup, and many other sauces are often sources of hidden sugar. Trade questionable sauces for oil and vinegar, hot sauce, or another flavorful low-carb dressing.

Now, heres a look at the best keto meals at popular restaurants.

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Cheesy Bell Pepper Keto Nachos

I love game day, as Im sure many of you do too. You get to hang out with friends and family.

And hopefully, you get to watch your favorite team win. And eat good food!

These bell pepper keto nachos are the perfect alternative to regular nachos. You have ooey gooey melted cheese and nicely browned beef all on bell pepper slices.

In fact, I prefer them to regular nachos. Thats because the bell peppers add freshness as well as extra nutrition.

Now, this dish uses ground beef. However, if youd like to change things up, simply use ground chicken or pork.

Per Serving:

Keto Ham Cheddar & Pickle Roll

Wrap ham and cheddar cheese around a pickle. You may want to eat more than one or have it with something on the side to make it more filling.

If you dont like ham or cheddar cheese, you can of course, make substitutions.

Roll-ups make excellent keto lunch ideas on the go because theyre so portable and not messy to eat.

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