Planning a Ketogenic Diet meal can be challenging; especially, for the beginners. Give a quick look at the most practical guide for keto diet lunch and how to make the most from it.
The essential thing to make a keto lunch is to have a proper diet. Here we will explain what makes a good keto lunch by revealing some excellent keto lunch recipes and a few more things about it. All in all, by the end of this article, you will get to know most about anything related to keto diet lunches.
What is a good keto diet lunch?
Keto diet is based on eggs, plant-based fats (avocado, nuts, etc.), meat, and cheese. A good keto diet lunch consists of the fusion of all these ingredients. Ideally, the recipe should include less than 50 grams of carbs, that delivers around 75% of your calorie intake, and the proteins should be around one-fifth of your energy needs.
The most interesting thing about these meals is that they are tasty and healthy. This will keep you energized over a long period and also help you regulate your appetite. To make things easier for you, we’ve made a list of keto diet lunch recipes. Each meal follows the keto diet guidelines and principles.
Keto Lunch Recipes
All these keto diet lunch recipes have been tested and tried by hundreds of dieters across the world.
Cobb Egg Salad
Egg salad is best among all. Add some blue cheese, bacon, tomatoes, and avocado to get an excellent keto diet lunch. The list of ingredients includes 3 tbsp. of greek yogurt, kosher salt, 3 tbsp. mayonnaise, 2 tbsp. of red wine vinegar, eight hard-boiled eggs (cut into pieces), black pepper, ½ c halved cherry tomatoes, ½ c blue cheese (crumbled), and 2 tbsp. chopped chives.
First, mix the greek yogurt, the mayonnaise, and the red wine vinegar together. In a separate bowl, mix the cherry tomatoes, blue cheese, bacon, eggs, and avocado. Slowly add the mayonnaise as toppings. Season the salad with some pepper and salt, adding some taste in it. For a final touch, garnish it with chives.
Turkey Sausage Frittata
This frittata includes beaten eggs, veggies, meat, cream, and parmesan cheese. It resembles the classic omelet but is way more versatile. You can also store it in the fridge and eat it at any time in seven days.
Mexican Shredded Beef
Fans of Mexican cuisine will love this slow-cooked shredded beef. This recipe includes two tbs ground turmeric, 31/2 pounds beef shank, ½ tbs pepper, one tbs salt, two tbs ground cumin, half a cup of water, one cup cilantro stems (chopped), and two tbs ground coriander. Furthermore, some people like to add some garlic, paprika, or some chipotle powder. But that’s optional.
Take a small bowl and mix all the dry ingredients to start preparing for your meal. The beef needs to be added to a slow cooker. Lightly coat the meat with the spices and add some water. Just make sure the water doesn’t rinse the spice from the meat. The garlic can also be added. But as mentioned earlier, garlic, paprika, and chipotle powder are optional. It will take six to seven hours to get Mexican shredded beef ready. You will get to know that meat is cooked when it starts falling apart.
Low Carb Keto Lasagna
Lasagna noodles are carb-heavy, which makes classic lasagna not suitable for anyone on a keto diet. However, a small tweak can be a game-changer. The trick is in replacing the standard lasagna noodles with zucchini noodles. The thinly sliced zucchini noodles can turn the lasagna into a low-carb, healthy lunch.
Zucchini is the perfect replacement because it is very tasty, it’s rich in potassium, easily digestible, low in calories, high in phytonutrients and antioxidants, and has anti-inflammatory properties.
Loaded Cauliflower Bake
Super-tasty and fun to make, these are the two things people commonly comment about this bake. The bake consists of baked potato, cream cheese, bacon, cauliflower, butter, and cheddar. The secret ingredient that makes it more delicious is the green onions. Another exciting thing is that you can add your favorite protein and make it taste different every time you eat.
Keto-Friendly Pizza Cups
This is for all pizza craving folks that try to stay in ketosis. Ham slices are used as a cup for the meat toppings and the cheese. The ingredients included are 12 deli ham slices (the thinner they are, the better), mozzarella cheese (3 cups), sugar-free Italian sausage (1 lb.), sugar-free pizza sauce (12 tbsp.), one cup crumbled bacon and 24 pepperoni slices.
First of all, line up the ham slices into a 12-cup muffin tin. Use the ham as carriers for the other ingredients that need to be divided equally. Then place the ham slices in a preheated oven. Bake them for around ten minutes at 375 F degree. After you remove the muffin tin take out the pizza cups and place them on a paper towel. That’s to stop their bottoms from getting wet. Soon after that, you can eat them or place them in the refrigerator if you like to have it later.
FAQs – Frequently Asked Questions
- What can I eat for lunch on keto?
There are more than thousands of low carb meals that one can eat for lunch on keto. The recipes described above are just a fraction of what one can cook or eat for lunch while in ketosis.
- What is the best keto lunch?
Best keto lunch is one that contains a minimum amount of carbs as it contains high fat and matches your culinary taste. There is no such thing as best. It all comes down to how you combine low carb keto-friendly ingredients.
- What to eat for lunch that has no carbs?
There is no such thing as a zero carbs meal. There are only meals that contain a small number of carbs. For example, low-calorie foods are lean meats, chicken breast, eggs, leafy green vegetables, and so on.
- What are Keto-friendly meals?
For a meal to be considered keto-friendly, it needs to be low-carb and high in fats. The minimum requirement for a meal to be considered keto-friendly is to contain less than 50 grams of carbs.
- What is a typical keto lunch?
A typical keto lunch is one that incorporates the basic principles of a keto diet – low carbs and high fats. It can be based on recipes for any cuisine from all over the world, but it needs to be made only of keto-friendly ingredients.
- Can I eat a salad on keto?
There are plenty of keto salads. The thing is, not every salad is keto-friendly and low carb.
When you are on keto, every meal is counted. Missing any of your carb marks can take you out of ketosis in a heartbeat. However, with some focus, discipline, and knowledge, anyone can stay in ketosis for a long duration as per their convenience.
The best part of all is that keto-friendly lunches are pretty much the same as any other lunches. You need to mind the ingredients of your choice. Plus, there is plenty of delicious recipes. It all comes down to your willingness and determination to stay in ketosis and reap all of its benefits.