Ketogenic Lunch Inspiration
Slice 1 – 2 fairly small zucchinis in half. Place sliced cheddar cheese across the zucchini, then add tomato, some ham or pastrami followed by mozzarella or cheddar cheese slices. Place under a grill and melt cheeses. Remove once browned slightly.
Any food left over from the night before’s meal? As long as they are ketogenic, they make a great lunch meal.
Curried egg on a bed of lettuce
This is a simple egg mixture. Just add 2 eggs, a tablespoon of cream and a splash of almond meal. Mix together, then microwave for 2 minutes. Once cooked, add a tablespoon of mayonnaise, a teaspoon of curry powder, stir then serve on a bed of lettuce or baby spinach leaves. and voila!
High fat vegetarian option
Fried mushrooms, avocado slices, fried or poached egg and some tomatoes or low carb veg of your choice. Be sure to fry the mushrooms in either olive oil, coconut oil or grass-fed butter. For more information on which fats to incorporate in a ketogenic diet, pop over to my post on healthy fats.
Zucchini lasagna in a mug. You can either use some leftover mince pasta sauce in between your layers or simply use a tomato and garlic blend as the sauce. Be sure to have some high-fat ricotta on hand as your white sauce. Thinly slice the zucchini in between your layers. You can do this in either a large dish or make a single-serve in a mug. I use this recipe.
Mix 2-3 eggs with cream, almond meal and season. Cook in the microwave (convenience and speed) for a few minutes. Add choice of toppings, eg diced bacon, sun-dried tomatoes, olives, shallot, chives, grated mozzarella, and Parmesan cheese. Microwave again for a further 20 seconds or so until cheese is melted.
Salad with tomatoes, avocado, cheese (of your choice), baby spinach, lettuce, cucumber, bean sprouts, diced fried (or microwaved) bacon. Mix balsamic vinegar with olive oil and lemon then add to the salad. Add the bacon when you’re ready to eat while it’s warm. When I take this to work I keep the bacon separate until lunchtime and microwave when I’m ready to eat.
Chicken and salad
Grab a roast chicken and throw in some avocado, olives, cheese, and salad of your choice ie tomatoes, cucumber, green beans, baby spinach, lettuce.
Lamb and veggies
Lamb loin chops cooked in the oven with steamed veggies of your choice. This can be done the night before or before going to work so it’s just heat and eat once it’s break time. The lamb takes around 20-30 mins to cook. You can use frozen veggies to make it faster and easier if you have any. Make sure you only use keto-friendly veggies such as broccoli, cauliflower, and green beans. Add butter to veggies for extra fat.
Keto bread options
For those who don’t have access to kitchen facilities at work, have prepared in the freezer some fat head cheese bread rolls or bagels. These can be great alternatives to wheat bread. For recipes check out the link here.
Almond meal bread or keto bread is also a great bread alternative to high carb wheat bread. It only has 1 gram of net carbs per serve. Here’s a link to the recipe.
You can also go through the Low Carb Bread Company for some ready-made low carb bread for convenience and time saving, not to mention healthier options.
Soup is also a great lunch option to take to work. As long as it’s low carb and sugar-free you’ll stay in ketosis. Cauliflower or mushroom soup are both fabulous keto-friendly options. For those working outside or offsite without kitchen facilities, you will need a reliable thermos to keep your soup warm. Here’s one I have faith in.
Cauliflower Rice with bacon
Cauliflower rice, bacon bits, and avocado mix in some sour cream and top with mozzarella cheese. Melt in the microwave for 30 secs and you have a simple ketogenic lunch. Did you know that cauliflower has almost as much vitamin C as oranges!