Keto Lunch Prep For Work: Easy, Quick, Delicious

Packing a keto lunch for work can be challenging, especially if you're new to the keto diet. However, with some planning and preparation, it can be easier than you think. Here are some tips and tricks to help you pack a delicious and nutritious keto lunch for work:

- Plan your meals in advance. Decide on a few keto-friendly lunch options that you can rotate throughout the week.

- Batch cook your proteins, such as chicken, turkey, or beef, and prepare large batches of dishes that can be divided into servings and frozen, such as casseroles or savoury pies.

- Salads are a great option for keto lunches. You can use leftover vegetables and add proteins like chicken, meat, fish, or eggs. Keep the dressing in a separate container to avoid soggy greens.

- Leftovers are your friend! Cook extra portions of your dinner and pack them for lunch the next day.

- Invest in a good lunch box with separate compartments to keep your food fresh and organised.

- Get creative with low-carb wraps and sandwiches. Use lettuce, cabbage, or zucchini instead of bread, and fill them with your favourite proteins and veggies.

- Quiches, frittatas, and egg cups are excellent make-ahead options that can be eaten cold orsection sign warmed up.

- Don't forget to include healthy fats and low-carb vegetables in your lunches. Avocado, olive oil, nuts, and seeds are great additions to your meals.

- If you don't have access to a microwave at work, opt for salads, sandwiches, or meals that can be eaten cold.

- There are also many ready-made keto meal options available at supermarkets or delivered to your office if you're short on time.

Keto-friendly foods

The keto diet is based on meat, eggs, cheese, and plant-based fats (such as nuts and avocado). Here are some ideas for keto-friendly foods to pack for lunch at work:

Salads

Salads are a great option for a keto lunch, as they can be made ahead of time and don't require reheating. You can add a variety of keto-friendly ingredients to your salad, such as:

• Spicy Shrimp and Avocado Salad
• Bacon Cheeseburger Salad
• Lamb and Anchovies Keto Salad
• Tuna Salad
• Chicken Salad
• Cobb Egg Salad
• Low-carb eggplant lasagna
• Slow Cooker Roasted Tomato Basil Soup
• Loaded Summer Cauliflower Salad
• Chicken Cobb Salad
• Honey-Lime Chicken and Avocado Salad
• Avocado Chicken Salad
• Cucumber, Tomato, and Avocado Salad
• Salmon & Veggies
• Greek Chicken Salad
• Chicken and Avocado Salad With Lime and Cilantro
• Zucchini cakes and spinach salad

Sandwiches and Wraps

If you're looking for a more portable option, sandwiches and wraps are a great choice. Here are some keto-friendly fillings and bread alternatives:

• Turkey-Cheddar Roll-Ups
• Lettuce Wrapped Hamburger
• Turkey Taco Lettuce Wrap
• Philly Cheesesteak Cabbage Wrap
• Low-carb lettuce wraps
• Cauliflower crust pizza
• Zucchini Grilled Cheese Sandwich
• Cauliflower Low Carb Cheese Sandwich
• Keto cloud bread
• Keto pancakes

Pies and Quiches

Pies and quiches are a great make-ahead option for keto lunches, and can be eaten warm or cold. Here are some ideas:

• Keto spinach and goat cheese pie
• Keto zucchini and walnut salad
• Keto chicken curry pie
• Keto pierogis filled with bacon and mushroom
• French quiche
• Portobello Mushroom and Feta Frittata
• Low Carb Spaghetti Bolognese Pie
• Chicken pie
• Keto quiches
• Frittatas
• Omelets

Leftovers

One of the easiest options for a keto lunch is to pack leftovers from the previous night's dinner. Here are some keto-friendly dinner ideas that would also work for lunch:

• Essential Skillet Zucchini Lasagna
• Low Carb Salmon Fish Cakes
• Grilled Pesto Chicken Kebabs
• Pork and Vegetable Stir Fry
• Stuffed Chicken Breast
• Lamb and Spinach Curry
• Low-carb casseroles
• Savory pies
• Low-carb fried kale and broccoli salad
• Keto turkey burgers with tomato butter
• Keto avocado, bacon and goat cheese salad
• Keto salmon burgers with mash and lemon butter
• Keto tuna and avocado salad
• Keto pork skewers with mash and chimichurri

Meal prep ideas

Meal prep is a great way to ensure you stick to your keto diet and save money on eating out. Here are some ideas to get you started:

Batch Cooking

• Cook a large batch of your favourite keto protein, such as chicken, turkey, or beef, and store it in the fridge or freezer. You can add this to salads, sandwiches, or eat it as is.
• Prepare large batches of keto-friendly meals, such as casseroles, lasagna, quiches, or pies, and divide them into servings. Freeze or refrigerate them, and you'll have a quick and easy lunch to grab on your way to work.

Salads

• Salads are a great make-ahead option and a good way to use up leftover vegetables. Add some protein, such as chicken, meat, fish, or hard-boiled eggs, and a keto-friendly dressing. Keep the dressing in a separate container to avoid sogginess.
• Try a Spicy Shrimp and Avocado Salad, Bacon Cheeseburger Salad, or a Lamb and Anchovies Keto Salad.

Sandwiches and Wraps

• Use keto-friendly bread alternatives such as cauliflower or zucchini "bread", lettuce wraps, or cloud bread.
• Fillings can include bacon, radish, and avocado lettuce wraps; tuna with mayo and celery; egg and mayo; or any leftovers.
• Try a Cauliflower Low-Carb Cheese Sandwich, Zucchini Grilled Cheese Sandwich, or a Turkey Taco Lettuce Wrap.

One-Pan Meals

One-pan meals are convenient and great for developing flavours. Try a Skillet Zucchini Lasagna or a Portobello Mushroom and Feta Frittata.

Leftovers

• Plan your dinners with the next day's lunch in mind. Leftovers are a quick and easy option for lunch.
• Reheat last night's dinner or enjoy it cold, such as grilled chicken or beef kebabs, stuffed chicken breast, or lamb and spinach curry.

Lunchbox essentials

Containers

A lunchbox with separate compartments will help you pack a balanced meal. You can also use airtight containers to store cut-up veggies, and mason jars for salads.

Proteins

Meal prep and batch cook proteins like chicken, turkey, beef, hard-boiled eggs, or bacon. You can also use pre-cooked meatballs or chicken sausage.

Vegetables

Cut up and store veggies like cucumber, zucchini, broccoli, cherry tomatoes, peppers, and olives. Spiralized zucchini or zucchini cakes are also great keto-friendly options.

Fruits and Nuts

Include fruits like blueberries, strawberries, and avocados. Raw nuts like almonds, pecans, and macadamia nuts are also great additions. Just be mindful of any food restrictions at your workplace.

Dressings and Dips

Prepare some low-carb dips like guacamole, salsa, or ranch. You can also make a simple dressing with olive oil, lemon juice, dried herbs, salt, and pepper. Keep the dressing separate from your salad to prevent the greens from getting soggy.

Leftovers

Don't be afraid to pack leftovers! Leftovers make for great packed lunches and can save you time and money. Some keto-friendly leftovers include keto chicken salad, lettuce wraps, keto pancakes, and casseroles.

Easy recipes

Easy Keto Lunch Recipes

Salads

Salads are a great option for a keto lunch, as they are easy to prepare and can be made with various ingredients. You can load up on lettuce or baby spinach and add cucumbers, tomatoes, peppers, olives, capers, meats, and cheeses of your choice. Here are some specific salad ideas:

• Spicy Shrimp and Avocado Salad
• Bacon Cheeseburger Salad
• Dr. Mercola's Lamb and Anchovies Keto Salad
• Chicken and Avocado Salad with Lime and Cilantro
• Avocado Chicken Salad
• Cucumber, Tomato, and Avocado Salad

Sandwiches and Wraps

If you're missing bread on a keto diet, there are some great low-carb alternatives. You can use lettuce as a wrap, or try making "bread" with cauliflower or zucchini. Here are some sandwich and wrap ideas:

• Turkey Taco Lettuce Wrap
• Lettuce-Wrapped Hamburger
• Bacon, Radish, and Avocado Lettuce Wraps
• Cauliflower Low-Carb Cheese Sandwich
• Zucchini Grilled Cheese Sandwich
• Philly Cheesesteak Cabbage Wraps
• Tuna Salad Lettuce Wraps
• Tofu Lettuce Wraps with Mushrooms

Quiches and Pies

Quiches and pies are great make-ahead options for keto lunches. You can prepare them on the weekend and portion them into individual servings to grab and go during the week. Here are some quiche and pie ideas:

• Portobello Mushroom and Feta Frittata
• Low-Carb Spaghetti Bolognese Pie
• Spinach, Mushroom, and Cheese Quiche Cups
• Chicken Pot Pie

Leftovers and Batch Cooking

One of the easiest ways to ensure you have a keto lunch ready to go is to make extra portions at dinner and enjoy the leftovers for lunch the next day. Batch cooking on the weekends can also give you a supply of ready-to-go meals for the week. Here are some ideas for meals that can be made in larger batches:

• Essential Skillet Zucchini Lasagna
• Low-Carb Salmon Fish Cakes
• Grilled Pesto Chicken Kebabs
• Pork and Vegetable Stir Fry
• Stuffed Chicken Breast
• Lamb and Spinach Curry
• Keto Chicken Curry Pie
• Low-Carb Fried Kale and Broccoli Salad

Leftovers

If you're a fan of one-pan meals, you could try the Essential Skillet Zucchini Lasagna. It's made with spiralized zucchini, ground chicken, and delicious cheeses and herbs. The flavors develop over time, so it's even tastier when eaten as leftovers for lunch the next day.

For a quick and easy option, try Low Carb Salmon Fish Cakes. They have a low net carb count and are just as tasty the next day. Pair them with a green salad and some avocado for a satisfying lunch.

Grilled Pesto Chicken Kebabs are another excellent choice for leftovers. Kebabs are perfect for summer barbecues, but they can also be cooked in the oven or a skillet during the colder months. Include your favorite vegetables, and you'll have a complete lunch on a skewer.

If you're looking for a slow cooker meal, try Lamb and Spinach Curry. It's a great option to have ready and waiting when you walk in the door after a long day. It can be eaten with or without cauliflower rice, depending on your preference.

In addition to these specific recipes, you can also consider simply cooking extra portions of your regular dinners to enjoy as leftovers for lunch. This approach ensures you always have a keto-friendly lunch option ready to go, and it saves time and effort in the morning.

Frequently asked questions