Workweek Keto Lunch Ideas

When you’re on the go, making time to prep and cook your meals can feel overwhelming. If you’re new to the keto diet or low-carb high-fat (LCHF) lifestyle, you may feel even more confused.

One of the best ways to set yourself up for success is to meal plan. With a good weekly plan, you can set aside a few hours a week to shop, cook, and pack your meals.

If you work outside the home, lunch can be one of the most challenging meals to prep for. It’s tempting to grab something from a fast food restaurant or takeout, but those meals likely don’t align with your keto diet.

To help you out, we’ve put together this simple weekly plan of keto lunch ideas that you can have prepped and ready for your workweek. Not only are they easy to make, but they provide all the nutrition you need on a keto or LCHF lifestyle.

Monday: Cincinnati Style Chili

All-meat chili (no beans, please) is already a keto diet standby for days when you want to put together an easy meal that can simmer away while you're busy elsewhere. In this version, adding KetoLiving™ LCHF Chocolate Shake powder lets you amp up the flavor while staying in your low-carb lane.

1 1/2 lb ground beef

2 tbsp garlic, minced

1/2 medium onion, chopped

2 cups beef/chicken stock

1 1/2 cups tomato sauce

6 tbsp KetoLiving LCHF Chocolate Shake powder

3 tbsp chili powder

2 tbsp apple cider vinegar

1 tsp cumin

1/4 tsp ground cloves

1 tsp cinnamon

salt and pepper, to taste

2 cups shredded cheddar cheese or grated parmesan cheese

1. In a large, wide pot, brown the beef. About halfway through, stir in the garlic and onion.

2. Once the beef is browned, add the rest of the ingredients except for the cheese. Simmer, uncovered, for 2–3 hours until thickened to your desired consistency.

3. Place some chili in each plate and garnish with some of the cheese. Serve as is or over zucchini noodles.

Yields: 6–8 servings

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Tuesday: Ricotta Stuffed Cabbage

Stuffed cabbage, a comfort-food favorite, is usually made with rice. This version uses rich, creamy ricotta cheese along with roasted red peppers and crushed tomatoes—and a flavor boost from KetoLiving™ LCHF Vanilla Shake—for a keto-friendly version of this classic dish.

2 cups ricotta cheese

12 oz roasted red peppers

14 oz crushed tomatoes

1 tsp ground mustard

1 tsp dried oregano

1 tsp dried basil

1/2 tsp powdered onion

1/2 tsp powdered garlic

2–4 tbsp KetoLiving™ LCHF Vanilla Shake powder

1 tbsp caraway seeds

1/4 cup water

1 head of cabbage

1. Set ricotta in a fine-mesh strainer over a bowl, and let drain overnight. Ricotta needs to be as dry as possible.

2. Heat oven to 350°. In a food processor or blender, puree roasted red peppers and tomatoes, loosening the mixture with a little water.

3. Once the ricotta has been drained, stir in mustard, oregano, basil, onion and garlic; stir in KetoLiving Vanilla and set aside.

4. Toast caraway seeds over low heat, until they become fragrant. Add tomato mixture to the pan and let simmer for 5 minutes, until the flavors come together, stirring frequently.

5. Gently remove 4–6 large, outer leaves from the cabbage head, and boil them for 3–4 minutes. Scoop about ricotta mixture into each leaf, fold over the edges, and roll. Tuck the roll into a baking dish, seam-side down.

6. Pour tomato mixture over the rolls and bake for 10 minutes, just until everything is heated through.

Yields: 2 servings as a main dish, 4 as a side

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Wednesday: Fish with Mustard Sauce

As a rich protein source, fish is as keto friendly as it gets. Many people favor tilapia because of its mild taste, but mild doesn't have to mean bland...not when you top your tilapia with a sauce based on KetoLiving™ LCHF Vanilla Shake powder and Dijon mustard.

2 tilapia filets (or another light fish)

2 tbsp melted butter

More melted butter, or oil

Salt and pepper

1/2 onion, cut into half-moon slices

1 green bell pepper, cut into thin strips

1/4 cup Dijon mustard

1/4 cup cream

2 tbsp KetoLiving LCHF Vanilla Shake powder

2 tbsp water or olive oil

1. Place a pan over medium-high heat. Coat fish with melted butter and season with salt and pepper on both sides. Add to heated pan with more melted butter or oil.

2. Cook for 4 minutes, until fish is white just more than half through. Carefully flip and cook for another 3 minutes.

3. Remove fish from pan and add onion and pepper. Cook for 10 minutes or to desired softness, stirring occasionally.

4. In a small bowl, stir the mustard, cream and KetoLiving Vanilla together. Add to the pan, thinning the sauce with water or oil as desired.

5. When the vegetables are finished, form them into a bed on a platter and top with the fish, then drizzle the sauce over the fish.

Yields: 2 servings

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Thursday: Taco Salad with Ground Beef

Taco salad is a lunch and dinner favorite: quick and easy to prep, and full of nutritious veggies and protein. One of the great things about taco salad is that it’s a totally customizable keto lunch idea so you can make it as zesty as you want! Just remember, if you put salsa in your taco salad, check ingredients for hidden sugars.

1 tbsp extra-virgin olive oil

1 lb ground beef (or turkey if you prefer)

1 tsp cumin

1 tsp chili powder

1 head of green leaf lettuce or 2 romaine hearts, chopped

1–2 avocados, cubed

3 tbsp chopped red onion

3 oz (a generous handful) of tomato or chopped bell peppers

2 oz freshly chopped cilantro

1/2 cup shredded cheddar (or cheese of your choice)

Dollop of sour cream (optional)

Keto-friendly salad dressing, or a squeeze of fresh lime and drizzle of olive oil (optional)

1. Add olive oil to pan and heat to medium-high. Add ground beef and brown.

2. Sprinkle cumin and chili powder on the meat and stir well. Turn off stove and remove from heat.

3. Add lettuce, veggies and cilantro to a large bowl and layer meat, cheese and sour cream (if using) on top.

4. If you’re using dressing, gently toss salad before serving.

Yields: 4 servings

Source: Adapted from Low Carb Maven

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Friday: Avocado Egg Salad

Boost your fat intake while getting your protein with this creamy avocado egg salad keto lunch recipe. Enjoy on its own or add to a lettuce cup for a crunchy twist on this lunchtime classic.

6 hard-boiled eggs

2–3 avocados (depending on size and desired creaminess), peeled and pit removed

Juice of 1 lemon

1/4 cup red onion (green onion is delicious, too!)

Salt and pepper to taste

Fresh herbs such as dill, parsley or basil (optional)

Sugar-free mustard (optional)

1. Peel the eggs, dice, and place in a large bowl.
2. Add the avocado to the bowl and combine until it forms a creamy texture. Add remaining ingredients and stir well. Serve immediately or refrigerate for later.

Yields: 6 servings

Adapted from That Low Carb Life

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