5 Keto lunch Ideas to keep your diet on track

If you are on the ketogenic diet, converting your daily menu to conform to its principles may not be as easy as it sounds. Such a restrictive reduction of carbohydrates in favour of an increase in fats requires not only knowledge, but also creativity. It will come in handy especially when it comes to creating lunches, which you may have found challenging to compose even under the traditional dietary model.

Do you too often wonder what to eat today? In this article, you will find ideas for 5 dishes perfect for a keto lunch that you will not only eat at home, but also easily take with you, for example to work. In addition, you’ll learn ways to plan and prepare your meals for the week, so that your keto diet is, above all, enjoyable and full of flavour. Let’s get started!

Meal planning for the week – become a master at it

Meal planning, not just for keto, can make it much easier for you to follow your diet and help you save time. Learn our strategy to help you organise your weekly menu more effectively:

•  keep an eye on macronutrients – the best option would be to use a dedicated app to help you adjust the amount of macronutrients according to your dietary goals. This will help you plan your meals appropriately to match your daily carbohydrate, protein and fat and calorie requirements.
• create a menu – start by planning your main meals, i.e. breakfast, lunch and dinner for the week. Then devise snacks too. It’s worth keeping these in mind especially at the beginning of the keto diet, as you may feel more hungry between meals and then be tempted to deviate.    
•  make a shopping list – now that you’ve got the worse part of creating a meal plan behind you, make a shopping list based on it. On it, group your ingredients by department at the shop, so you can reduce shopping time and prevent buying unnecessary products.
• ·take the time to prepare – ideally do this on one day a week. Roast a variety of meats, cook vegetables or prepare bases for soups and salads. Store them in airtight containers in the fridge or freezer. This will allow you to prepare meals easily and quickly during the week, even when you are on the run.

If you want to maintain a ketogenic diet effectively, especially during a week filled to the brim with various activities, plan and prepare your meals in advance. By following our tips, you will find it easier to motivate yourself and minimise the temptations that may come your way. Remember that something different may work for everyone, so adapt our tips to suit your needs and preferences.

What can you eat for a keto lunch? An overview of the ingredients

As you probably already know on a ketogenic diet, your meals should be high-fat, normal-protein and low-carbohydrate. So what ingredients should you use in your meals to effectively maintain a state of ketosis?

• Meat and fish – opt for lean meats such as chicken, turkey, beef and fatty fish such as salmon or mackerel, which are excellent sources of protein and healthy fats.
• Dairy – include different forms of cheese, yoghurt or cream. Ideally, choose full-fat versions that are low in carbohydrates.
•  Low carbohydrate vegetables – let your base be vegetables that are low in carbohydrates, e.g. lettuce, spinach, broccoli, cauliflower, cucumber, peppers, courgettes. These will provide you with essential vitamins and minerals.
•  Eggs – one of the most versatile ingredients, with which you can conjure up many delicious dishes.
   Healthy fats – add olive oil, coconut oil, butter or avocado to your meals to enrich their flavour and also to maintain a good macronutrient distribution. Healthy fats can also be found in nuts and seeds, which not only make a great snack but also a side dish.
• Substitutions – instead of traditional rice or pasta, use low-carbohydrate ready-made substitutes or create alternative versions with the help of cauliflower or courgettes. They will pair perfectly with sauces and any side dishes.
• · Spices and herbs – these will add flavour to your dishes without increasing the amount of carbohydrates in your diet. It’s best to use fresh herbs for amazing flavour.

Remember to always check the labels of products as many can be high in carbohydrates. Compose your meals to create balanced meals that will keep you energised, healthy and maintain your ketosis state and its positive effects on your body. Create creative meals that keep you from feeling monotonous.

Top 5 easy keto lunch ideas

Preparing a lunch can often cause quite a problem. With breakfasts or dinners, it’s generally much easier, as they take much less time to come up with. If you are lacking inspiration in the kitchen, our ideas for easy dishes to add variety to your ketogenic diet will help. Here are 5 tried and tested recipes!

Roasted courgette

For this dish you will need:

two courgettes,

• 100 grams of grated Parmesan cheese,
•  a tin of sliced tomatoes,
• 50 millilitres of 18% cream,
• a quarter bunch of chives or any other herbs you like,
•  a quarter bunch of oregano,
•  half a teaspoon of coloured pepper,
•  salt to taste.

Slice the courgettes, place them in an ovenproof dish and sprinkle with salt and pepper. Evenly sprinkle them with grated Parmesan cheese and place them in an oven preheated to 180 degrees Celsius. Bake for 10-15 minutes. Meanwhile, boil the tomatoes until the water has evaporated, add the cream and chopped oregano. Spread the sauce on a platter and arrange the baked courgette slices on top. Finally, garnish the dish with fresh herbs or chives. You can eat it as a stand-alone dish or as an accompaniment to meat or fish.

Beef stew

Prepare a dish with the following ingredients:

•  500 grams of diced beef,
•  one diced red pepper,
•  one quartered onion,
•  one pressed clove of garlic,
•  two celery stalks cut into half-moons,
•  one parsley root cut into slices,
•  four bay leaves
•  one tablespoon of smoked paprika,
•  salt and pepper to taste,
•  oil for frying,
• one burrata.

First, heat the oil in a frying pan and then throw in the onions, garlic, peppers and beef pieces. Fry everything until the meat starts to brown. Then add the smoked paprika and stir. Pour in the water so that it covers all the ingredients. Add the celery, parsley and bay leaves. Cook on a low heat, covered, for about 2.5 hours, until the beef is tender. Increase the heat and cook without the lid to reduce the liquid to the desired density. Season with salt and pepper to taste. Transfer the finished stew to a serving platter and place the burrata on top, which will further enhance the flavour of the dish.

Bowl of avocado and three types of cheese

Here is the recipe for the salad:

•  one avocado,
•  three slices of bacon,
•  50 grams each of mozzarella, cheddar, and parmesan cheeses,
•  five cherry tomatoes,
•  one spring onion,
•  half a packet of mixed salads,
•  a quarter bunch of coriander,
•  100 millilitres of 18% cream,
•  a tablespoon of olive oil,
•  juice of half a lime.

Cut the avocado and the cheeses preferably into thick cubes. Fry the bacon slices in a dry frying pan. Mix the chopped cherry tomatoes with the onion and coriander. In a bowl, arrange the lettuce in the bottom first and evenly distribute the prepared ingredients on top. Pour cream mixed with olive oil and lime juice over the whole thing.

Broccoli pulps

To prepare them use:

•   two cups of broccoli florets,
•  two eggs
•   half a cup of almond flour,
•   a cup of finely crumbled cheese that melts easily, such as mozzarella or cheddar,
•   a quarter cup of chopped onion,
•    two tablespoons of chopped dill,
•    one pressed clove of garlic,
•   salt and pepper to taste.

Set the oven to 200°C so that it is already heating up and prepare a baking tray by lining it with baking paper. Cook the broccoli until tender, then finely chop it. Combine them in a large bowl together with the eggs, almond flour, cheese, dill and spices. Mix the ingredients thoroughly. Form small balls from the mixture, place them on the prepared baking tray and lightly drizzle with oil before placing in the oven. Bake for 25-30 minutes until golden. When ready, you can add them to salads, eat them with sandwiches, rice or as a stand-alone snack with your favourite sauce.

Italian-style soup

For this dish you will need:

•     half a kilo of minced pork and beef,
•   4 slices of bacon,
•   one onion,
•   half a head of cauliflower,
•   about 20 grams of kale,
•    50 grams of grated Parmesan cheese,
•    approx. 150 grams of mung bean sprouts,
•    2 litres of bouillon, preferably vegetable,
•    three cloves of garlic
•    one teaspoon of herbes de Provence,
• ·  salt and pepper to taste.

Divide the cauliflower into florets and cook them in the bouillon. Fry the onion, garlic, minced meat and bacon in a pan. When the soup is boiling, add the ingredients from the pan to the soup. Let the soup cook together for about 10-15 minutes. Finally add the kale, mung bean sprouts and season with herbes de Provence, salt and pepper. Thicken the soup with cream and sprinkle each portion with cheese just before serving.

Keto snacks perfect for lunch

We know that you may not always have the right amount of time to make a delicious keto lunch. You certainly don’t always have the desire to cook either. That’s why it’s a good idea to have products on hand that can become a ready-made snack on their own to satisfy your taste buds or enable you to prepare it quickly. In this case, bet on:

•  hard-boiled eggs – these are an excellent source of protein and fat, plus they are easy to store and carry
•  vegetables with a dip – try celery or cucumber sticks with cream cheese or guacamole for a quick fix and to help keep carbohydrates down,
• nuts and seeds – they are rich in healthy fats and make the perfect snack to take with you everywhere,
• cheeses and cold cuts – try turkey or ham slices with cheddar or mozzarella cheese for a quick and filling snack,
•   meat products – they are an effective way of satisfying hunger between meals.

Remember to choose snacks that are rich in healthy fats and protein.

The keto diet – don’t be afraid to experiment

If you approach meal and snack planning properly, following a ketogenic diet will come more easily to you. This will help you avoid temptations and unhealthy choices, especially at work or when travelling, which could knock you out of your ketosis state or demotivate you to continue eating this way. Have fun in the kitchen and combine with new recipes. In this way, you will make the ketogenic diet more exciting and ensure that it has a positive impact on your health.