Sunday, February 25, 2024

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Low Carb Meals On The Go

Keto Cauliflower Potato Salad

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

Are you on the cauliflower bandwagon yet? You really should be especially if you plan on sticking with keto!

Cauliflower can be used as a potato and rice substitute, meaning you can still enjoy potato salad without breaking any rules.

Youll need to steam or boil the cauliflower before cooling and mixing it in with the dressing.

I also add bacon to mine because its keto-approved and delicious!

Tacos are a non-negotiable part of my diet. I cant and wont give them up, and you shouldnt have to either!

Sure, you could use lettuce as a wrap and it would be fine.

Or you could use keto-approved tortillas, making your own using almond flour.

Its worth making up a batch just to be able to enjoy Taco Tuesday like normal.

Keto Smoked Salmon And Avocado Plate

Smoked salmon, avocado, and mayo make up this lunch. Thats it!

You can literally have this on the plate in a matter of minutes, and all it needs is a sprinkle of sea salt and a squeeze of lemon juice.

As long as you watch what veggies youre using, its pretty easy to make a keto-friendly soup for lunch.

Be sure to get low-sodium broth and something without any added sugar.

As for the vegetables, theres no potato or corn, but carrots, celery, and cauliflower are the next best thing.

Cilantro Lime Cauliflower Rice

This cilantro lime chicken with cauliflower rice will definitely become one of your low carb lunch favorites. The chicken cooks up in a flash and you can simply add whatever veggies you have handy.

She does mix in a small amount of black beans with the cauliflower rice, if youre following a keto diet then just leave them out, but even as is the recipe is still only 9 net carbs per serving.

Recipe and image byFit Foodie Finds

Read Also: How Many Carbs In Egg Drop Soup

Arbys Sandwich Without The Bun Or Bread

Arbys is one of the largest fast-food sandwich chains in the United States.

Though the Roast Beef Classic is its original and most popular item, Arbys has many other options, including brisket, steak, ham, chicken, and turkey.

Any of these can be ordered without the bread for a tasty low-carb, high-protein meal.

The company website provides a nutrition calculator, so you can customize your order to keep carbs within your target range.

For example, you can select Smokehouse Brisket with Gouda cheese, sauce, and a side salad for 5 grams of digestible carbs and 32 grams of protein.

SUMMARY Use Arbys nutrition calculator to construct a high-protein meal within your target carb range.

Paleoblueberry Banana Chia Smoothie

1 week of food. High protein, low carb. : MealPrepSunday

Image: Beaming Baker

If the color green doesn’t go with your outfit, you might want to try this purple chia smoothie recipe instead. Chia seeds are not only packed full of antioxidants, they’re also a protein powerhouse. As such, this four-ingredient vegan, gluten-free, and paleosmoothie will go a long way in the morning. Sweetened only with fruit, it’s low in carbs and takes mere minutes to make.

Recommended Reading: How Many Carbs In Red Grapes

Zucchini Noodles Meal Prep

Recipe and picture by Kirbies Cravings

I dont know about you, but shrimp and noodles is one of my favorite combinations.

Whats even better is that you can whip this dish up in under 15 minutes! So whether youre in a hurry on a busy morning, or youre looking for speedy low carb weekend meal prep, this is your recipe.

This particular recipe has 13 net carbs since she uses honey and a sweet chili sauce to sweeten the recipe. This will of course work for a low carb lunch. However, if youre looking to make this for keto-friendly, you can make easy substitute stevia for sweet and sriracha for heat.

Not All Carbs Are Created Equal

Carbs come in different forms.

Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.

People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.

However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.

Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.

Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.

Recommended Reading: Calories Needed To Maintain Weight

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!

+ Low Carb Lunch Ideas

3 EASY CHICKEN MEAL PREP IDEAS! I Lost 135lbs on the Keto Diet!

One question Im often asked is what are good low-carb lunch options?. My friend, if that sounds like you, Ive got the answer in this ultimate guide to low-carb lunch ideas.

There are so many reasons low-carb recipes are a hit. Often, the meals are low in calories, dense in nutrition, and high in protein as well as fresh in ingredients, all of which help keep us satiated and feeling our best.

And making low-carb lunches for the office doesnt have to be complicated,

Below are all the recipe ideas to get you started with making low-carb lunches and tips to keep you consistent and looking forward to lunch.

Read Also: Calories Daily To Lose Weight

Mediterranean Salmon Tray Bake

Enough for: 4 | Takes: 40 minutes | Carbs per serving: 16g

Looking for a low-carb meal that you can prep in a few minutes and bung in the oven? Youll love this simple Mediterranean salmon all-in-one traybake!

In fact, this crispy bake is so quick and easy that you barely even need a recipe. Once youve chopped the vegetables , all you need to do is toss them with olive oil, pop them in the oven to roast and chuck the salmon on top for the last 10 minutes.

Dont like salmon? Swap it out for chicken breast or thighs it tastes equally delicious.

Keto Avocado And Smoked Salmon Plate

Salmon and avocado are both superfoods, and when you bring the two together with some healthy greens, youve got a power lunch that is utterly enjoyable.

For this recipe, you can use smoked salmon that is pastrami seasoned if you can find that. However, any smoked salmon will still work beautifully.

For the greens, use arugula, spinach, or whatever greens you like. The green onions add not just a nice garnish but also excellent flavor.

Serve sour cream on the side to complete this gorgeous meal.

Read Also: How Do I Calculate Net Carbs

Taco Bell / Del Taco / Other Taco Places

Typically taco places dont stock low-carb tortillas on their shelves, so the options are pretty limited. Your only real choice is to order heavy meat/cheese filled items and remove the shell, otherwise it may get too expensive.

You used to be able to order a side of chicken, beef, lettuce, and guacamole for under $2 at Taco Bell, but many locations no longer offer this. Youre welcome to try to order side dishes , but your experiences may vary.

Even at Del Taco, their lowest carb salad comes in at a whopping 18g net carbs. Its best to try to skip taco places unless you have no other choice.

General Tips For Finding Low

Meal Prep Breakfast Bowls with Eggs &  Vegetables

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.

Read Also: Double Cheeseburger Calories Mcdonald’s

Best Meal Kit: Green Chef

Ranch Chicken with Buffalo Cauliflower

-Venison Meatloaf With Broccoli Squash Casserole

Sustainability & Quality: In addition to sourcing local ingredients, The Good Kitchen includes only humanely raised protein sources in its meals. The company is also committed to sustainability by shipping meals in recyclable packaging and containers.

Price: From $16 per serving

Gas Stations / Convenience Stores

We never thought we would be the ones to eat a sandwich from a gas station but a long car trip last year changed that we didnt want to have to stop for gas when we just wanted to keep driving. But, hunger struck!

We picked up a breakfast sandwich from inside a gas station and after peeling off the bun it was pretty tasty! Just sausage, egg, and cheese. Keep in mind, though, that the sausage patties will usually have a few carbs in from filler material.

A lot of gas stations now offer ketogenic options like:

  • Hard-boiled eggs
  • Almonds
  • Pork rinds

Take a look around you can easily make a keto meal when youre in a rush. Many gas station chains have also started to make their cheap coffee more gourmet too and offer add-ins we have found sugar-free syrups at more than one chain, making that late night pick-me-up taste so much better!

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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:

  • Beef Brisket
  • Pulled Pork
  • Polish Sausage
  • 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.

Low Carb Coconut Curry Meatballs

DUMP & GO CROCK POT MEALS | Quick & Easy Low-Carb Slow Cooker Recipes

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

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Churchs Chicken / Other Fried Chicken Places

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.

How To Eat Enough Protein

Many low carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.36

You can learn much more about higher protein diets and how to add more protein in our main protein guide

Recommended Reading: Calories In Fish Sandwich At Mcdonald’s

Chicken In Red Pepper Cream

Enough for: 2 | Takes: 15 minutes | Carbs per serving: 5.5g

Got some leftover chicken or other meat to use up, but not sure what to do with it? This creamy red pepper recipe will be your new go-to! Quick, delicious and made with store cupboard ingredients, this 15-minute dish is sure to become your new favourite easy low-carb meal.

If you dont have any Ras El Hanout in your cupboard, sub it out for a mix of paprika, coriander, ginger and a pinch of saffron or ground coriander. Serve this nourishing dish over your favourite low-carb base, such as cauliflower rice or courgetti.

This recipe is by Monya Kilian Palmer, author of the best-selling Keto Kitchen cookbook.

Tips For Low Carb Lunches To Go

50+ Easy Low Carb Recipes That Will Make Your Mama Proud
  • Prep your veggies. Wash and cut up veggies and store them in clear glass or plastic containers in the refrigerator so that you have instant access to a variety of veggies for salads or snacks.

  • Egg it on. Make a batch of hard-boiled eggs to have on hand. They are easy low-carb snacks, and you can also chop them up and add to salads.

  • Cook ahead. Cook or grill chicken breasts, steak, or fish, then freeze in Ziploc bags and defrost for low carb lunches on the go. Or cook up a batch of bacon, and use through the week to sprinkle on salads.

  • Go for ready-made. Add pre-cooked rotisserie chicken or other deli-ready meats to any salad to speed up the lunch-making process.

  • Salad time. The perfect low carb lunch could betuna salad, chicken salad or egg salad served on a bed of mixed greens with chopped cucumber and grape tomatoes, or as a sandwich filling between leaves of romaine lettuce.

  • Put your kids to work. Have them pack their own lunches. Let them choose from an assortment of veggies, salad, and wrap or sandwich options on hand.

If you need some extra low carb inspiration for breakfast and dinner as well, weve got you covered. Check out hundreds of delicious Atkins recipes for any time of day.

Recommended Reading: Totino’s Pizza Rolls Calories

Low Carb Meal Prep Bowls

Meal prep will save you time and give you a chance to be creative and try new recipes that you can look forward to later in the week. Power bowls are a go-to meal prep due to their easy assembly and delicious results. There are so many variations and I have ideas for everything from homemade burrito bowls to a loaded BLT Salad.

My formula is simple: chopped lettuce or cauliflower rice + protein + veggies + drizzle. Its an easy method that builds a balanced, delicious meal like the ideas below:

Take egg salad to the next level in minutes with these Egg Salad Stuffed Avocadoes!

Youll Love Our Lunch In Five Cookbook

We believe that the key to success is simplicity and satisfaction with your diet. Thats why we created Lunch in Five 30 low carb lunch recipes all using just 5 ingredients and 5 net carbs or fewer!

Enjoy savory french crepes, creamy chowder, mouthwatering casseroles and much more every day of the month.

Dr. Rosmy Barrios, MD

Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.

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.

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