Keto Lunch Ideas: The Ketogenic diet contains food that has healthy fats and is low in carbohydrates. The Keto diet is based on cheese, eggs, meat, and plant-based fats. However, if you have the right ingredients, there are several different lunch ideas that you can try. Below we have discussed the ten best keto lunch ideas.
1. Turkey-Cheddar Roll-Ups
These turkey-cheddar roll-ups consist of a tortilla filled with turkey and a variety of cheese. Normally, people use cheddar cheese, but it is recommended to switch up the cheese and try to add dill Havarti and provolone cheese as well.
- How to do it? Roll three thinly cut slices of turkey in a tortilla along with three slices of cheese.
- What to add? You can add cucumber slices, almonds, blueberries, and ½ avocado.
- Net Carbs? These roll-ups contain thirteen grams of net carbohydrates
2. Hard-Boiled Egg Snack Plate
Many people enjoy a hard-boiled egg, especially during breakfast. To make a hard-boiled egg snack plate, boil a large batch of eggs, peel them and add salt and pepper.
- How to do it? Boil two hard-boiled eggs
- What to add? You can add Cucumber slices, ½ avocado, string cheese, French onion dip.
- Net Carbs? Total net carbohydrates: nine grams
3. Zoodles And Meatballs
This recipe is easy to make and is a combination of zoodles and pre-cooked meatballs.
- How to do it? Just mix pre-cooked meatballs with zoodles, and you’ll be good to go.
- What to add? Add lemon juice, olive oil, cheddar cheese, almonds (roasted), and Babybel cheese.
- Net Carbs? Total net carbohydrates: Eight grams
4. Chicken Sausages
Pre-cooked chicken sausages are a fantastic approved keto lunch ideas. Chicken sausages are available in different flavors, such as Italian herb and spicy andouille, so a few options are available for you to try.
- How to do it? Just buy a package of pre-cooked chicken sausages; they are easily available in stores.
- What to add? Try to add ingredients such as French onion dips, almonds, GuacamoleGuacamole, and radishes.
- Net Carbs? Total net carbohydrates: Eight grams
5. Pepperoni Picnic Box
One of the easiest ways of consuming keto is through grazing, using meat, vegetables, and cheese as a combination, and eating it as keto lunch ideas.
- How to do it? No recipes here; use your imagination
- What to add? Pepperonis, ½ avocado, celery sticks, cubed cheddar cheese, and French onion dip.
- Net Carbs? Total net carbohydrates: Seven grams
6. Smoked Salmon Cream Cheese Roll-Ups
Cut smoked salmon into thin slices and spread cream cheese onto the slices. Roll-ups are easy to make and carry so that you can make them regularly.
- How to do it? Spread cream cheese on the smoked salmon slices, and roll them up.
- What to add? Add zoodles, lemon juice, olive oil, almonds, cherry tomatoes, and cucumber slices.
- Net Carbs? Total net carbohydrates: Twelve grams
7. Bacon Chips And Dips
Bacon chips have a crunchy texture and a salty taste so that you can eat them as keto lunch ideas. All you need to do is cut the bacon into large slices, bake it until it’s crispy, take it out and dip into GuacamoleGuacamole.
- How to do it? Each bacon with guacamole dip
- What to add? String cheese, a pair of hard-boiled eggs, and almonds
- Net Carbs? Total net carbohydrates: Seven grams
8. Ranch Chicken Bites
You can make Ranch chicken bites by mixing juicy chicken bites with your favorite ranch dressing. This recipe will keep you full during lunchtime.
- How to do it? Mix chicken bites with a ranch dressing
- What to add? Add ingredients like Babybel cheese, roasted broccoli, and cherry tomatoes.
- Net Carbs? Total net carbohydrates: Six grams
9. Hot Smoked Salmon
You probably already know how to eat smoked salmon, but other ways of converting the fish into a keto lunch ideas dish are. The fish is easy to cut, is not salty, and of course, it is smoky.
- How to do it? Just flake hot smoked salmon.
- What to add? Roasted broccoli, GuacamoleGuacamole, almonds, and blueberries
- Net Carbs? Total net carbohydrates: Eleven grams
10. Tuna Salad Lettuce Wraps
Add some tuna salad onto lettuce leaves and wrap it up. The texture of these wraps will be crispy, and they will taste delicious.
- How to do it? Buy some tuna salad, or make it add home and use it as a spread for the lettuce leaves.
- What to add? Almonds, pickles, and cheddar cheese
- Net Carbs? Net carbohydrates: Nine grams
11. Ketogenic Diet Food Guide
Wondering what fits into your ketogenic diet and what doesn’t? It is important to have that information before you start your ketogenic journey. Below are some dietary guidelines that need to be followed to maintain ketosis:
- Protein
The keto diet is typically high on protein, so those that follow the ketogenic diet, need to consume a high quantity of protein.
- Grass-fed beef
- Fish (Salmon or fatty fish)
- Dark meat chicken
Occasional Protein Options
- Bacon
Proteins that are low in fat, such as shrimp and chicken breast. While these protein options are great, try to consume with a sauce, as it is important to consume fat.
Never Consume These
- Protein sources that contain added sugar
- Meat that has a sugary sauce imagination
- Chicken nuggets
Fat And Oil
- Liberally
- Olive oil
- avocado oil
- Coconut oil
- Heavy Cream
- Butter
Occasionally
Limit the consumption of these oil varieties and only consume them occasionally.
- Corn oil
- Safflower oil
- Sunflower oil
Never Consume These
- Artificial trans fat
- Margarine
Veggies and Fruits
- Liberally
- Avocado
- Leafy greens (spinach and arugula)
- Asparagus
- Celery
Occasionally
These fruits and vegetables are good, but they are high in carbs, limiting their consumption.
- Spaghetti squash
- Leeks
- Eggplant
Never Consume These
- Raisins
- Corn
- Potatoes
Seeds and Nuts
- Liberally
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
Occasionally
These seeds and nuts should not be part of the typical ketogenic diet but can be eaten small.
- Nut butter (unsweetened)
- Pistachios
- Cashews
Never Consume These
- Trail mixes dried fruits
- Seed butter
- Sweetened nuts
- Chocolate nuts
12. Daily Breakdown Of The Ketogenic Diet
The main emphasis of the Keto lunch ideas are on cutting down carbohydrates and eating healthy fats. Below is a daily breakdown of the fat, protein, and carbs intake:
- 5 % of calories should come from carbs (low-carb foods, leafy greens, and starchy vegetables).
- The keto diet does not contain grains, beans, some fruit varieties, foods rich in carbohydrates, and starchy vegetables.
- 20 % of calories should be derived from proteins such as eggs, cheese, and meat.
- 75 % of the calories should be derived from healthy fats, unprocessed nuts, avocado, and butter.
The main purpose of the Ketogenic diet is to cut down bodyweight by cutting carbohydrates. The breaking of the body fat is known as ketosis, and it takes your body three weeks to transition into the process of ketosis.
Advantages Of The Ketogenic Diet
- Studies have shown that people who follow the Ketogenic diet lose weight and feel less hungry while in ketosis.
- Other studies show that the keto diet also controls blood sugar and improves insulin levels.
- When you are on a Ketogenic diet, you cannot consume any form of processed food.
Dis-Advantages Of The Ketogenic Diet
- Giving up foods such as vegetables, grains, beans, and fruit can cause a deficiency of nutrients in the body.
- Some short-term side effects linked to the Keto diet are headaches, fatigue, brain fog, Keto flu, and stomach illnesses.
- Long-term health risks linked to the Keto diet are liver illnesses, kidney stones, and osteoporosis.
- Researchers believe that more long-term risks are attached to the keto diet, but more research needs to be conducted.
- People struggle to stick to one diet, and keto lunch ideas requires a lot of discipline, is rigid and strict.
Some Helpful Tips
- Consume fat from unsaturated sources, healthy for the heart, such as nuts, fish, avocados, olive oil, nuts, and fish.
- For carbohydrates, try to consume as many high-fiber vegetables as possible, such as arugula, broccoli, Brussel’s sprout, and bell peppers.
- The keto diet can be hard to follow, so if you are finding it tough and want to make changes to the diet, contact a dietitian so that your diet can be tailored according to your needs.
Conclusion
Lunch is an important meal of the day, and if you regularly miss lunch, you fall ill. However, while we know the importance of lunch, it is tough for keto diet followers to develop Keto-friendly and low-carb dishes for lunch. Therefore, we have discussed over ten lunch dishes that are easy to make and delicious taste.
This article also sheds some light on the types of foods you should take on a Ketogenic diet. It is important to know the appropriate food sources before starting the keto diet.
