Leena Watts
The Atkins diet is a low-carbohydrate diet, which means that you'll need to get creative with your lunch options. Carbohydrate-rich foods like bread, rice, and pasta are off the menu, but there are still plenty of delicious options to choose from. A good Atkins lunch should include plenty of vegetables, moderate amounts of protein, and healthy fats. So, what should you have for lunch on the Atkins diet?
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Protein | High |
| Healthy fats | High |
| Meals | Three meals a day with low-carb snacks between meals |
| Vegetables | Key, fiber-rich component to most meals |
| Lunch ideas | Salads, stuffed avocados, deli meat roll-ups, wraps, soups, sashimi, steak, chicken, fish, quiche, crab and avocado salad, egg salad, etc. |
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Salads
A simple and classic tuna salad with egg, capers, lemon, and arugula is a tasty and balanced option. You can enjoy it with greens or on a slice of whole-grain bread. For a creamier option, try an avocado tuna salad with feta cheese.
Chicken salad is another versatile option. You can serve it on a bed of greens, in a sandwich, or get creative and serve it inside an avocado for a bread-free option. For a flavour twist, try adding basil pesto to your chicken salad instead of mayonnaise.
If you're looking for a vegetarian option, a simple and healthy lunch is a salad with crab and avocado. Just mix lump crab meat, avocado, mayonnaise, lime juice, cumin, and diced celery, then scoop it onto watercress.
For a more substantial salad, try a cucumber, tomato, Swiss cheese, and chicken salad with a green goddess salad dressing. Get your protein fix with a buffalo chicken salad, or try a classic egg salad, perhaps with the addition of avocado.
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Wraps
One wrap idea is a classic deli snack with ham, cream cheese, and dill pickle roll-ups. This is not only super easy to make, but you likely already have the ingredients in your fridge. Each serving contains 2.2g net carbs.
For another take on the lettuce wrap, try this low-carb option with roast beef, provolone cheese, red bell pepper, lettuce, mayonnaise, and horseradish. With only 2.7g net carbs per serving, these healthy wraps are approved for those who are currently following any of the phases of the Atkins diet.
If you're looking for a protein-packed lunch, the bacon-egg flatbread wrap is a great option. This wrap contains turkey bacon, egg salad, lettuce, and mayonnaise, all rolled up in a light original flatbread. Each serving contains 8.7g net carbs.
Lastly, a simple chicken salad wrap with celery, mayonnaise, mustard, parsley, and chicken breast topped with radishes and paprika is a great choice. With only 0.4g net carbs and 33.8g of protein per serving, these keto-friendly wraps are both delicious and satisfying.
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Soups
There are plenty of soup options for those on the Atkins diet. Here are some ideas for low-carb soups that are both delicious and warming:
Roasted Red Pepper Soup
A twist on the classic tomato soup, this recipe uses chicken broth and heavy cream for a creamy texture, with a sprinkle of Parmesan cheese for an extra indulgent touch. For vegetarians, vegetable broth can be used instead of chicken broth.
Quick Seafood Chowder
This chowder can be made in just 30 minutes with clams, crabmeat, and shrimp. It's a great way to enjoy a restaurant-style meal from the comfort of your own home.
Chicken Soup
This keto chicken soup is loaded with healthy vegetables and is perfect for the Atkins diet. The recipe includes white mushrooms, which are low in carbs and high in antioxidants, B-vitamins, and Selenium. It also features yellow squash, which adds colour and texture while being high in potassium and Vitamin A.
Italian-Style Vegetable Soup
This soup is a terrific vegetable side that will keep you warm all winter long. It can be served with your favourite Italian-style protein main for a complete meal.
Butternut Squash Soup
This soup is a perfect warm-up for a cold day. It uses a combination of butternut and yellow summer squash for a low-carb vegetable side.
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Snacks
When following the Atkins diet, it is recommended to eat three meals a day and enjoy low-carb snacks between meals to maintain your blood sugar levels and keep your energy up.
Some easy, low-carb snack ideas include:
- Classic deli snacks like ham, cream cheese, and dill pickle roll-ups.
- Fresh veggies with garlic ranch dressing.
- Crab and avocado salad.
- Baked cheese straws.
- A piece of cheese, fruit, or a handful of nuts.
- Egg drop soup.
- Sashimi.
- A slice of turkey and cheddar on a slice of pickle.
- Vegetables with a dip, such as spinach-artichoke dip.
- Salads with protein, such as chicken, salmon, or tuna.
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Meals out
Eating out on the Atkins diet may seem challenging, but with some careful ordering and adjustments, you can still enjoy dining out while sticking to your low-carb goals. Here are some tips and suggestions for meals out:
Asian Cuisine:
When dining at an Asian restaurant, opt for a bowl of miso soup or choose sashimi for a delicious and healthy lunch. Fresh fish is an excellent choice when going for Japanese food, but it's best to avoid sushi rolls made with rice. If you're at a Chinese restaurant, egg drop soup is a recommended choice for a low-carb appetizer.
Indian Cuisine:
For an Indian food option, tandoori dishes are a great selection. They typically consist of grilled meat or vegetables marinated in yogurt and spices, providing a flavorful and healthy meal.
Italian Cuisine:
When dining at an Italian restaurant, consider ordering veal or chicken scallopini or piccata. These dishes often feature lean proteins and vegetables, making them suitable for the Atkins diet.
Mexican Cuisine:
Mexican cuisine can be Atkins-friendly if you make a few adjustments. Order fajitas but skip the tortillas and beans. Instead, enjoy the grilled meats, vegetables, and guacamole that come with the dish.
Steak and Seafood:
Don't be afraid to indulge in a nice steak or a piece of salmon for lunch. These protein-rich options can be a great way to beat lunchtime boredom and provide a satisfying meal. You can also opt for chicken breast or other types of seafood, paired with a side of vegetables.
Salads:
Salads are always a safe bet when eating out on the Atkins diet. Opt for a classic tuna, chicken, or egg salad on a bed of mixed greens. You can also ask for extra avocado or olive oil to increase the healthy fat content of your meal.
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Frequently asked questions
Some low-carb lunch options on the Atkins diet include:
- Crab and avocado salad
- Chicken salad served inside an avocado
- Turkey wrap with lettuce
- Deli meat and cheese roll-ups
- Miso soup and sashimi
- Steak, chicken, or fish with a side of vegetables
- Salads, such as tuna salad, egg salad, or a classic salad with mixed greens
When eating out, choose restaurants that offer low-carb options. For example, select a tandoori dish at Indian restaurants or veal or chicken scallopini at Italian restaurants. At Mexican restaurants, you can order fajitas without the tortillas and beans. At Chinese restaurants, egg drop soup is a good option.
It is important to maintain your blood sugar levels and energy throughout the day, so feel free to enjoy low-carb snacks between meals. Some options include:
- Vegetables with dip or dressing
- Nuts
- Cheese
- Fruit
- Atkins Advantage Bars and Shakes
