20 Awesome Keto Lunch Ideas For work


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Its a know fact that lunch is by far the hardest meal to plan and prepare. This becomes more of a challenge if you’re on a diet because you can’t just walk into a restaurant or cafe to get something good.

On the keto diet, preparing meals especially lunch is unbearable!. You have to count your daily carb intake and make sure that everything you eat is below your net carb intake. You can’t do this if you don’t know what kind of meal you are going to eat beforehand.

To curb this you’ll need to make sure that you prep your meals sometime before you actually eat them.

In this article, ill be giving you 20 keto lunch recipes for work. They are all keto-friendly, easy to pack to work and will stay over a couple of days. These are good quality meal prep containers that you can use to pack them up.

On each recipe, I’ve included the Marcos. With this, you can know exactly how much of each nutrient you’re consuming. The carb, fat, protein and even the calorie count are included.

Now it’s time for what you’ve been waiting for.


Taco Salad with Ground Beef

keto lunch recipes for work

There is really no better substitute for a salad, especially one that has little bits of meat sprinkled around it. And this one is easy to prepare and pack for lunch.

This is the meal you can count on when you don’t really have the time to prep for your lunch at work. The recipe uses beef, lettuce, and some cheddar cheese.

You can add a little bit of taco seasoning and some sour cream to spice it up and give it a refined taste. And since this is a salad, it wouldn’t hurt for you to change the recipe a little by opting for other keto-friendly ingredients.

Per Serving:

Calories: 332

Fats: 25g

Net Carbs: 5g

Protein: 20g

Click here to see the full recipe


Chicken Cucumber Avocado Salad

This recipe goes out to all the chicken lovers out there

This salad is quite easy to prepare. And it has a lot of healthy fats and protein in the avocados that really help in a keto diet. This salad is so good that you can even choose not to add the chicken.

On those busy days when you don’t want meat for lunch, you could just remove the chicken out of the picture. The salad will still taste excellent and you’ll be getting your essentials

Take into consideration that the chicken is the main source of protein in this recipe so if you want to forgo it, you should find a suitable substitute.

Per Serving:

Calories: 545

Fats: 38g

Net Carbs: 5g

Protein: 40g

Click here to see the full recipe

Deli Snack Box

This little snack box should be reserved for when you have absolutely no time to prep for lunch.

Just get some smoked meat and cut them up quickly. Mix it up with the cheese and add some extra vegetables.

You can choose to add some cherries or tomatoes to get some extra flavor. You can have some crackers with this recipe but if you insist on cutting down your carbs, you should leave out the crackers.

Per Serving (with Crackers):

Calories: 382

Fats: 25g

Net Carbs: 13g

Protein: 23g

Click here to see the full recipe


Cauliflower Fried Rice

If you’re always working long hours then this is the recipe for you. You can make a lot of it, prep in and have it for lunch throughout the week

Plus, it takes about 30 minutes to prepare it. So if you’re cooking a lot, you can get a whole week’s worth in an hour.

That’s how you manage time. S6unce it’s not real rice, you don’t have to wait all that time for it to get ready.

This one is for the fans of cauliflower and the people who prefer easier meals. But don’t eat too much of this because it’ll take you over your carb limit.

Per Serving:

Calories: 99

Fats: 4g

Net Carbs: 6g

Protein: 8g

Click here to see the full recipe

Vegetarian Lettuce Wraps

If you’re one of the people who loves having greens all the time then you’ll particularly love this recipe. They taste as good as they look!

You can use this recipe to get your kids and picky eaters to have more greens without them feeling like they’re being fed “grass”

Also, if you suffer from indigestion, and you feel bloated all the time, this lunch is for you because it packs 14g of fiber.

Per Serving:

Calories: 194

Fats: 9g

Net Carbs: 2g

Protein: 16g

Click here to see the full recipe


Cauliflower Salad with Grilled Chicken

Grilled chicken with salad is an easy meal to prepare and it’s one of the few meals that you can have in and outside a keto diet.

The salad dressing in this recipe is what gives it it’s impeccable taste.

Per quarter of the whole meal prep:

Calories: 448

Fats: 41.05g

Net Carbs: 2g

Protein: 14.6g

Click here to see the full recipe


Pork Egg Roll

This is another one of those quick and easy meals that have flavors that you are absolutely going to love.  This recipe will be done in about 30 minutes.

The best part about it is that it’s super easy to prep and pack for the week. This is a healthy, easy, and quick recipe that you should really consider trying.

Per Serving:

Calories: 297

Fats: 20g

Net Carbs: 5.5g

Protein: 20g

Click here to see the full recipe


 Cauliflower Hash Browns

Do you suddenly have a craving for browns? However, you know that browns are not for you on the keto diet

Luckily, we have reinvented regular hash browns in this recipe. These keto hash browns are healthy, easy to pack and taste delicious.

When you think about it, this recipe only needs 3 major ingredients. ere rest are all spices. So you can bet this is one of the easiest dishes on this list.

Per Serving:

Calories: 164

Fats: 11.25g

Net Carbs: 3.2g

Protein: 7g

Click here to see the full recipe


Egg Roll Bowl

This is another recipe that gives a slightly different version from crack slaw. You should have realized that this is a very convenient dish to have on your keto diet.

Honestly, this recipe is very similar to the 9th recipe on this list. But you should check this out if you’re ever tired of eating regular crack slaw.

Per Serving:

Calories: 268

Fats: 18g

Net Carbs: 6g

Protein: 15g

Click here to see the full recipe


Shrimp Avocado Salad with Tomatoes

This is a little lunch that can be a replacement for restaurant seafood. Shrimp has a low-calorie count but is super rich in nutrients.

This recipe can be eaten on virtually every diet and 3 ounces of shrimp has about 18g of protein stored in it.

This salad takes only about 20 minutes to make and that’s a short time for a lunch that can be eaten more than once.

Per half of what’s in the recipe:

Calories: 532

Fats: 35.82g

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Net Carbs: 13.64g

Protein: 41.11g

Click here to see the full recipe


‘’Just Like the Real Thing’’ Lasagna

Italians are master chefs and their food is the bomb.  Italian cuisine has a very high carb count and can’t sit on a keto diet.

However, you dot have to completely get rid of your Italian tastes because this recipe will show you a way to have keto-friendly Italian food.

It indeed takes a lot of time to make lasagna but just know that it’s going to be worth the effort. And the packaging is super easy. You can offer this to your friends because it tastes like the real thing.

Per Serving:

Calories: 486

Fats: 34g

Net Carbs: 9.5g

Protein: 57g

Click here to see the full recipe


Ground Beef and Spinach Skillet

This dish looks good and tastes just as wonderful. Preparing it is super easy and it’s a nice way to have your greens without thinking too much about it.

And if you’re a mushroom fan then this recipe will be one of your favorites. While there aren’t many mushrooms in it per se, they do give a nice touch to the recipe.

Per Serving:

Calories: 779

Fats: 60.2g

Net Carbs: 11.6g

Protein: 41.1g

Click here to see the full recipe


Keto Taco Salad – Perfect for Meal Prep

Now you have another taco salad that you should consider trying out. Plus, it’s quite simple.

All you have to do is cook the beef and cut up all the ingredients. Put them in a box or bowl and pour sour cream on the products.  When you’re ready to eat you just have to mix them up.

This recipe is perfect for meal prepping and you should look out for it.

Per Serving:

Calories: 317.5

Fats: 22.9g

Net Carbs: 3.8g

Protein: 24g

Click here to see the full recipe


Chicken Madras

You’ll love this one if you’re a fan of curry. So if you’re on the keto diet and you want some curry, this is the way to go.

And because of the spices, it stays for a longer period. Packing it is also super easy so taking it to work isn’t a challenge.

Per Serving (with cauliflower):

Calories: 560

Fats: 28.75g

Net Carbs: 8g

Protein: 60.75g

Click here to see the full recipe


Cauliflower and Ground Beef Hash

Now, this is one easy and cheesy low carb recipe. You can have it for supper so packing it for lunch is no problem.

Just like the other meals on this list, it tastes amazing

Per Serving:

Calories: 261

Fats: 14.98g

Net Carbs: 2.97g

Protein: 26.41g

Click here to see the full recipe


Santa Fe Low Carb Chicken

This is one low carb recipe for any lunch. If you love chicken and hot spices then this recipe is definitely for you.

You could choose to fry the chicken or just use the oven- your call. And you’ll need your cauliflower rice but it shouldn’t take that long if you know what you’re doing

The Mexican  chicken recipe will leave you asking for more and if you’re sharing with your colleagues you can bet that they’ll be filled up and pleased

Per Serving:

Calories: 303

Fats: 16g

Net Carbs: 8g

Protein: 28g

Click here to see the full recipe


Avocado Tuna Salad

Tuna is not really for everyone- I know, but you should consider this recipe. There are lots of healthy fats in here and proteins.

Truth is, any fish is a great source of. So try putting more seafood in your weekly diet.

an acidic touch from the lemon juice. So if you like that kind of flavor you should try this meal for work.

Per Serving:

Calories: 304

Fats: 20g

Net Carbs: 4g

Protein: 22g

Click here to see the full recipe

Jalapeño Shrimp Veggie Bake

This recipe is for the vegetarians out there who are on the keto diet and need something for lunch. But this recipe is not just for vegetarians even regular people can have this if they need a break from meat.

This is one easy dish and it will feed more than one person. This also looks very good.

Per Serving:

Calories: 240

Fats: 9g

Net Carbs: 7g

Protein: 20g

Click here to see the full recipe

Baked Salmon in Foil

The last two recipes in this list are going to be oven-baked. This one is quite easy and can be prepared while you’re keeping your hands busy you could be listening to news of texting at the same time.

And this recipe is for the salmon fans out there. You can make this a bit fancier by adding green salad, add a few cherry tomatoes.

Per Serving:

Calories: 330

Fats: 19.1g

Net Carbs: 1.94g

Protein: 35.45g

Click here to see the full recipe


Keto Fried Chicken (Baked in Oven)

This recipe is all those chicken fans, especially the ones that love chicken thighs. This recipe gives you a healthier keto-friendly version of chicken thighs. Just use crushed pork rinds instead of breadcrumbs

Try not to fry these, use the oven. You get a much healthier version of your everyday KFC chicken.

They are crispy, very low in carbs and very tasty. Try this and You won’t even feel like you’re on a diet.

Per Serving:

Calories: 273

Fats: 13g

Net Carbs: 0.33g

Protein: 35g

Click here to see the full recipe

*** Don’t forget to pin this for later! ***

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