Keto Lunch Ideas: 30 Packable Keto Lunch Recipes for Weight Loss (2024)


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Keto Lunch Ideas: 30 Packable Keto Lunch Recipes for Weight Loss (14)

Every day, it seems like someone I know is starting the keto diet. With all its benefits, it doesn’t surprise me, and I’ve been toying with the idea of trying it one day soon. The keto diet is a high fat, low carb diet that helps with weight loss and offers a range of health benefits including reduced blood sugar and insulin levels, brain and heart health, gastrointestinal and gallbladder health, and so much more. And there are tons of delicious recipes that make the keto diet one of the simplest and most delicious out there. We’ve rounded up 30 keto lunch ideas to show your just how easy it is!

The keto diet works by depleting your body of its stored sugar, and the goal is for you to get more calories from protein than carbs. Keto diet recipes are filled with high fat foods like avocado, duck and chicken fat, and fatty fish and seafood. The reduction of carbs puts your body into a metabolic state called ketosis and your body transforms into a fat burning machine. The great thing about keto recipes is they’re so filling and satisfying that you lose weight but don’t get hungry.

Pssst. Does this sound too complicated?
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Ketogenic cooking doesn’t have to take up a lot of your time. In fact, many of these ketogenic diet recipes were made with busy schedules in mind.

Meal Prep Ideas for Keto Lunch Recipes

Meal prep is key if you want to keep on top of your keto diet meals. Meal prepping is the process of preparing your food ahead of time (chopping, cooking, slicing, portioning, etc.) so you can combine and eat when meal time comes around. It removes the weekly stress of getting lunch ready each morning, plus it’s budget-friendly and ensures your lunches are as healthy as can be.

For easy meal prep, first plan out your meals for the week ahead (we have a list of 30 lunches for you below, so we’ve already done the hard part!), then choose the ones you love best! Next, do a big grocery shop with a list of all the ingredients you need. Finally, you can prep your lunches on the weekend. There’s nothing better than waking up Monday morning and having your lunch ready to go!

To make meal prep even easier, use meal prep containers like theseor these to compartmentalize your food and bring your meals with you on the go. The containers ensure your food doesn’t mix together and get soggy, and they also make it easy to assemble your food when you’re at work.

Soups and salads are ideal for meal prep. You can make a big batch of soup to portion throughout the week, and cut up lots of veggies and cook meat for a salad to bring with you n multiple days. Casseroles, chillies and stirfrys are also easy to batch cook and bring with you on the go. There are so many different options when it comes to the keto diet!

And if you struggle with meal planning and want someone to do the work for you, Tasteaholic offers a keto membership site that sends weekly meal plans straight to your inbox. BOOM! Weight loss just got easier.

Take a look at 30 lunch recipes to put on your ketogenic diet menu and enjoy yummy lunches all week long.

  1. Cheddar Wrapped Taco Rolls | Wicked Stuffed
  2. Loaded Chicken Salad | My Pcos Kitchen
  3. Sesame Salmon with Baby Bok Choy and Mushrooms | Meal Prep on Fleek
  4. Almond Butter Bunless Bacon Burger | The Nourished Caveman
  5. Shrimp Avocado Salad | Savory Tooth
  6. Chicken Broccoli Casserole | Grass Fed Girl
  7. Cauliflower Fried Rice | Pure Wow
  8. Thai Chicken Zoodle Soup | All Day I Dream About Food
  9. Gyro Taco Salad with Tzatziki Guacamole | Mark’s Daily Apple
  10. Lasagna Stuffed Portobellos | I Breathe I’m Hungry
  11. Italian Chicken Meal Prep Bowls | Eazy Peazy Mealz
  12. Marinated Cauliflower Antipasto Salad | Kalyn’s Kitchen
  13. Thai Tuna Salad | Table for Two Blog
  14. Keto Chicken Enchilada Bowl | Hey Keto Mama
  15. Crispy Flourless Crab Cakes | Carb Wars
  16. Easy Cashew Chicken | Keto Connect
  17. Flaxseed Keto Wraps | Sugar Free Londoner
  18. No-Bread Italian Sub Roll-Ups | Our Paleo Life
  19. Keto Chili | Keto Karma
  20. Keto Chicken Tenders | How to This and That
  21. Easy Keto Lasagna | Hey Keto Mama
  22. Avocado Egg Salad | Happy Healthy Mama
  23. Cauliflower Crust Grilled Cheese | The Iron You
  24. Spinach Quiche Cups | Manila Spoon
  25. Easy Keto Egg Salad | Hey Keto Mama
  26. Low Carb Easy Taco Pie | All Day I Dream About Food
  27. Cheesy Cauliflower Casserole | Domestically Creative
  28. Zucchini Pasta with Chicken and Pistachios | Happy Body Formula
  29. Keto Poke with Ahi Tuna and Citrus | Perfect Keto
  30. Bacon and Salmon Cream Sauce with Tomato and Vodka | Low Carb Maven

If you’re looking for keto lunch recipes you can pack with you on the daily, these are some of the most easy and delicious ones around! Try them on your keto journey to help you reach your health and weight loss goals!

You may also like…

Simple 30-Day Keto Meal Plan for Weight Loss
50 Keto Crockpot Recipes
30 Keto Fat Bombs

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Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.

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Keto Lunch Ideas: 30 Packable Keto Lunch Recipes for Weight Loss (2024)


What is the keto 30 challenge? ›

What is the KETO 30 Challenge? The KETO 30 Challenge is simple: get everything you need to change your lifestyle and go keto for 30 days. We'll help you every step of the way so you stay committed for all 30 days. Challenge yourself to be your best self!

What is the keto diet plan weight loss quickly? ›

Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets. The ketogenic diet relies on a very low carb routine. Carbs are typically restricted to 20–50 grams per day on a 2,000-calorie diet. Instead, you'd eat mostly fat and protein.

What is lazy keto menu? ›

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

What is the number one staple on a keto diet? ›

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).

Can I lose 30 pounds in 3 months on keto? ›

“I was amazed at how quickly my body changed.” “I was low carb/low sugar for about a year and lost 45 pounds,” she says. “I've been keto for the last 9 months. I lost 30 pounds in about 3 months after starting real keto.

How much weight can you lose in 30 days on keto? ›

How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

Can you lose 10 pounds in first week of keto? ›

If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

How fast can I lose 20 pounds on keto? ›

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

Can you lose 7 lbs in a week on keto? ›

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto. Although, it's unlikely that much of this initial weight loss is fat loss.

Is peanut butter lazy keto? ›

Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made.

What are strictly keto snacks? ›

9 Quick and Easy Keto Diet Snacks Already in Your Fridge or Pantry
  • Avocado and macadamia nuts are high in fat and keto-compliant. iStock; Adobe Stock; Canva. ...
  • Macadamia Nuts. Nata Vkusidey/Adobe Stock. ...
  • Pecans. Adobe Stock. ...
  • Beef Jerky. Adobe Stock. ...
  • Half an Avocado. iStock. ...
  • Smoothie With Coconut. ...
  • Meat-and-Cheese Roll Ups. ...
  • Olives.
Sep 19, 2023

What is the most filling food on keto? ›

13 of the best keto foods that keep you full
  • Mushrooms are a very filling vegetable. ...
  • Sauerkraut is rich in filling fiber. ...
  • Coconut yogurt can promote satiation. ...
  • Green pesto has an amazing fiber content. ...
  • Sardines are incredibly healthy. ...
  • Add eggs to your diet . ...
  • Make sure you are consuming full-fat dairy.
Oct 9, 2018

What are the top 5 keto foods? ›

The following is a list of the best healthy food options for a keto diet.
  • Fish and seafood. Fish and shellfish are good choices if you're following a keto diet. ...
  • Meat and poultry. ...
  • Non-starchy vegetables. ...
  • Avocados. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Eggs. ...
  • High-fat dairy products.
Mar 24, 2024

What fruit can I eat on keto? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

What is keto 30? ›

The KETO 30 Bundle contains a 30-day supply of keto-friendly supplements and meal replacements designed to jumpstart your keto journey and support weight loss.

What is the 30 30 30 rule for weight loss? ›

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

How much weight can I lose in 8 weeks on keto? ›

The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production. In the first couple of weeks, it's possible to lose up to ten pounds. After that, you could be losing one to two pounds per week.


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