While various forms of low-carb dieting have been used for many decades to treat a range of diseases, this article does not recommend that anyone undertake self-treatment or avoidance of prescribed drugs without consulting a physician or qualified healthcare practitioner first.
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
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
Serves 2 as a main dish, 4 as a side
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
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)
Adapted from Low Carb Maven
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.
Adapted from That Low Carb Life
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.