Before getting into the keto lunch ideas, we first need to understand what is a ketogenic diet, and why is it becoming such a trend? A ketogenic diet is known to be the diet that consists of higher fat and lower carbs in your diet.
This type of diet helps improve your blood pressure and insulin levels. According to studies and researches, the ketogenic diet can help lose weight and elevate your health dramatically.
The ketogenic diet possesses an incredible resemblance to the Atkins low-carb diet. The ketogenic diet decreases your carbohydrate intake dramatically. This puts your body into ketosis mode, which means your body starts obtaining energy from fat in your body rather than carbohydrates.
Ketones are made in the liver and provide energy to the brain more efficiently. The diet lowers your blood pressure and insulin levels instantly, which is why the diet is extremely beneficial.
There are four different types of keto diets. You can choose any of these according to your convenience:
The Standard Keto
• 75% of fats
• 20% of proteins
• 5% of carbohydrates
Five days of the standard ketogenic diet and two days of diet with high consumption of carbohydrates.
In this type of keto, you will adjust your carb intake according to your workout regime.
High-protein keto diet:
In this type, you lower your fat intake and adjust protein intake. It may look something like 60% fat, 35% protein, and 5% carbohydrates.
The Health Benefits of Ketogenic Diet
In recent researches and experiments, it is seen that the ketogenic diet holds many health benefits. The ketogenic diet helps lower your blood sugar and controls your insulin levels. Here are the foods that you should and should not eat when you are on the Ketogenic diet.
Foods You Should Eat
- Butter and cream
- Nuts and seeds
- Healthy oils
- Low-carb vegetables
Foods You Should Skip
- Sugary foods
- Unhealthy fats
- Some condiments (ones that contain hidden sugars or carbs)
- Root vegetables
- Beans and legumes
- Low-fat diet products
- Gains or starches
- Sugar-free food
- Alcohol (check out what keto alcohol you can have!)
12 Keto Lunch Ideas
You must be wondering if you can even eat anything with all these restrictions in place. Yes, of course you can and wait till you see what is suggested. These fantastic and tasty (plus easy) keto lunch ideas for work or home can be made into meal plans for a simple week and no-brainer diet plan. I love to make a few meals to have on hand anytime I am just too tired to cook. The good news is that your family will enjoy these dishes as well.
1. Chicken Salad
Chicken salad is one of the easiest and packaging-friendly foods. To prepare this salad, you can boil your chicken with some ginger and garlic. After that, mix it in with some greens and tomatoes and avocado. Dress the salad with some olive oil and feta cheese, and voila! You have the delicious and healthy ketogenic salad ready.
2. Easy bake meatballs
Don’t have new ideas for meal prep? Make some meatballs! Take some ground beef with 30% fat and 70% meat. Mix in some aromatics and bake them. Use high quality grounded peppercorns to keep the meatballs from falling apart. After that, bake the meatballs at an appropriate temperature. You will have some great meal-prep meatballs ready for a week worth of stock. Try these German keto meat balls– delicious!
3. Shredded beef
Make your favorite shredded beef recipe in a slow cooker. Cook it until you can shred it conveniently. You can eat the shredded meat with your favorite salad or a lettuce wrap. You can make the pulled meat for dinner to eat the leftovers in the morning, or you can also make it for a week.
4. Dairy-free butter chicken
Dairy-free butter chicken packs a lot of proteins and flavors. Butter chicken is very delicious and tastes amazing with some cauliflower rice and vegetables. The recipe only contains seven carbs per serving for those who are counting. Its a delicious keto lunch idea that will supply you with amazing flavors and a multitude of options.
5. Bacon spinach frittatas
The whipped and baked egg dish makes for an excellent lunchtime meal. It tastes delicious with bacon and spinach topping. You can have the dish with a side of salad, or you can eat it with a scoop full of guacamole.
6. Meatballs with zoodles and chimichurri sauce
You can use the same meatballs described above and add some zoodles and the creamy and herby sauce to the meatballs. This recipe contains only 6.6 carbs, leaving you enough margin to have some more carbs during the day.
7. Lamb kofta kababs
The lamb kofta kababs are a great prepare-ahead recipe idea. You can make lamb kababs in stock and serve these with some arugula or red onion salad. This recipe allows you to have more high-carb dishes with it because it has 0 carbs per serving.
8. Spicy Asian meatballs with vinaigrette sauce
Make the most delicious and beautifully golden brown meatballs with a spicy chili-flake-infused vinaigrette sauce. These meatballs are the perfect keto appetizers for your party. Additionally, you can also have them for lunch. They taste even better with some salad or marinated veggies.
9. Shrimp zucchini meal prep
This easy keto lunch idea is full of proteins and fats. It has a very low carb count. The recipe calls for sautéed shrimps, which you can sauté in ghee or olive oil. Lay the shrimps on a bed of zucchini noodles and dress them with your favorite dressing.
10. Steak Cobb salad
This keto diet lunch idea recipe has a very healthy potion of everything. It contains eggs, cauliflower rice, one whole avocado, cilantro, and beef-cobb steak. Also, you can dress it with any vinaigrette. The recipe is a whole meal and does not need more additions to it.
11. Mexican taco salad
This is a great recipe because you have a good hefty portion of meat and colorful salad. The recipe is very fun and fresh. You can prepare this one with a variety of contents in it. With so many flavors in one place, you won’t be missing your taco shells while eating it. If you do miss the taco shell, you can always use lettuce leaves as a substitute. Try our Turkey Fajita Chipotle lime salad for a delicious twist.
12. DIY instant noodles cups
Take a Mason jar to layer it with your keto-friendly vegetables. You can use shitake mushrooms and any greens that satisfy your taste buds the most. Layer the vegetables with konjac noodles. Make the third layer with some pastured meat, preservative-free seasoning, and curry powder or paste to your desired taste.
Living a healthy life is a need, not an option. You have to motivate yourself to adopt a healthy lifestyle. Going on a ketogenic diet is only one of the many ways to achieve that goal.
You can always devour your favorite foods, but with these little changes, you can make them beneficial for your body. With these recipes, you will also learn that you don’t need to cut on your calories to lead a healthy lifestyle.
You just have to make sure that you successfully burn the calories that go into your system. Enjoy these amazing keto lunch recipes and make them all yours with additions, improvements, and improvisations.