Food

21 Healthy Lunch Ideas for Work

Published on: January 07, 2019

21 Healthy Lunch Ideas for Work

Are you stuck in an unhealthy lunch rut? Maybe you’re having the same lunch every single day? While making your own lunch on a daily or weekly basis can seem like a chore, it’s really important when you’re going keto. A healthy lunch meal will help you stay in ketosis while also making it less likely to cheat  or accidentally eat too many carbs.

To start making healthy lunches a part of your ketogenic diet plan, consider the 21 recipes below. Most take less than half an hour to make and most can be made a day in advance.


Healthy Work Lunch Ideas on The Go

These 21 healthy work lunch ideas can be eaten warm or cold. Most recipes yield more than 1 serving. You can adjust the ingredients to yield fewer servings or, even better, store any extras for later. Conversely, increase the ingredient amounts if you need to feed more people.


1. Mixes Meatballs with Yogurt

This is a quick and easy meal ready in less than half an hour. Just one meatball with yogurt yields over 250 calories and 13g of protein. And with no frying involved, this definitely makes for an easy lunch meal. Use this recipe to make lunch for the entire family or save any extras for another day.


Roast-meatballs-on-skewers-and-yogurt-dip

Preparation time: 10 minutes

Cooking time: 15 minutes

Servings: 15 meatballs


INGREDIENTS:

  • 0.5lb. ground lamb
  • 0.5lb. ground pork
  • 2 tbsp chopped cilantro
  • 4 cloves garlic, minced
  • 2 tsp chopped fresh thyme
  • 1 tsp ground coriander
  • ½ tsp smoked paprika
  • Salt and pepper, to taste

For the yogurt:

  • 1 tbsp water
  • 1 cup Greek yogurt
  • 2 tsp lemon juice
  • 2 tsp cumin
  • Salt, to taste

DIRECTIONS:

  1. To make the yogurt, combine yogurt ingredients in a bowl, cover, and chill.
  2. To make the meatballs, heat oven to 350 F and line a baking sheet with parchment paper.
  3. In a large bowl, combine the meatball ingredients, mix with your clean hands, and shape into walnut-sized meatballs. Arrange the meatballs on prepared baking sheet.
  4. Bake the meatballs for 15-17 minutes or until lightly browned.

Nutritional info per serving:

Calories: 285 kcal

Fat: 25g

Net carbs: 1.2g

Protein: 13.4g


Estimated costs: $14


2. Tuna Bowls

If you’re a fan of sushi and sashimi, then this raw lunch is for you. Just make sure you’re using fresh or frozen sushi-grade tuna and make it on the same day you plan to eat it. Once thawed, raw tuna needs to be consumed within four hours. And at 21g of protein per serving, this satiating, healthy, and delicious lunch is worth the effort.


tuna-slices-with-sesame-seeds-on-a-table

Preparation time: 15 minutes

Cooking time: 6 minutes

Servings: 4


INGREDIENTS:

  • 1 lb. sushi grade tuna
  • ¼ cup coconut aminos
  • 2 tbsp toasted sesame oil
  • 2 tbsp lime juice
  • 2 tsp Sriracha
  • 4 green onions, chopped
  • Salt and pepper, to taste
  • 1 tbsp black sesame seeds

For the cauli rice:

  • 2 cups cauliflower
  • 4 tbsp butter
  • 2 tbsp rice vinegar
  • Salt, to taste

Additional:

  • 2 avocados, peeled, sliced - $2

DIRECTIONS:

  1. Slice the tuna into 1-inch pieces and place in a bowl.
  2. Add the remaining ingredients, stir to combine, and cover. Refrigerate for up to 30 minutes.
  3. To make the cauliflower rice, blitz the cauliflower in a food processor until you get a grainy texture.
  4. Heat butter and cook the cauliflower for 5-6 minutes.
  5. Remove from the heat and season with rice vinegar and salt.
  6. Divide the cauliflower rice between 4 bowls and top with the tuna.
  7. Decorate with the avocado slices and sprinkle with sesame seeds.

Nutritional info per serving:

Calories: 454.6 kcal

Fat: 35.8g

Net carbs: 8.8g

Protein: 21.5g


Estimated costs: $34


3. Meatballs and Chorizo

It takes less than 20 minutes to make these tasty meatballs made with ground beef and a bit of chorizo sausage. Once done, you can take the meatballs of the skewers and arrange in a bowl. They’re a perfect lunch all on their own but go well with a yogurt-based dip.


meatballs-on-skewers-in-a-bowl-on-the-table

Preparation time: 10 minutes

Cooking time: 8 minutes

Servings: 6


INGREDIENTS:

  • 1.5lb. ground beef
  • 2 cloves garlic, minced
  • 1 egg, organic
  • 1 tsp paprika
  • 3 tbsp chopped fresh basil
  • 7.5oz. chorizo sausage, sliced
  • Salt and pepper, to taste

DIRECTIONS:

  1. Combine all ingredients except the sliced chorizo in a bowl. Cover and refrigerate for 10 minutes or overnight.
  2. Once chilled, form 24 meatballs.
  3. Arrange 3 meatballs on a skewer followed by a slice of chorizo. Repeat until skewer is filled.
  4. Preheat grill on medium-high and evenly grill meatballs for 8 minutes.

Nutritional info per serving:

Calories: 528.4 kcal

Fat: 44.5g

Net carbs: 1.2g

Protein: 28.6g


Estimated costs: $15


4. Spicy Chicken Skewers

For all lovers of spicy food, here is another skewers recipe that pairs well with a wide range of keto dips, breads, and cauliflower rice. You can make it a day ahead and reheat in the microwave, but it’s just as tasty served cold.


chicken-skewers-on-a-white-plate

Preparation time: 5 minutes + inactive time

Cooking time: 15 minutes

Servings: 6


INGREDIENTS:

1.5lb. chicken tights, skinless, boneless

1/3 cup spicy Harissa paste

¾ cup olive oil

Salt, to taste


DIRECTIONS:

  1. Cut the chicken into 1 ½-inch pieces.
  2. Put chicken in a bowl and drizzle with 2 tablespoons olive oil, sprinkle with some salt, and mix with Harissa paste.
  3. Cover and refrigerate for up to 1 hour.
  4. Heat oven to 440 F and prepare a baking pan.
  5. Arrange the chicken meat onto skewers and place into a baking pan.
  6. Bake/roast the chicken for 15 minutes.

Nutritional info per serving:

Calories: 511 kcal

Fat: 45.7g

Net carbs: 1.8g

Protein: 22.7g


Estimated costs: $6


5. Fried Graviera Cheese

Graviera cheese is made from a mixture of cow’s, sheep’s, and goat’s goat’s milk and it has sweet taste. Topped with almond meal and maybe even some sesame seeds and fried for a couple of minutes, it makes for a scrumptious lunch you’ll want to make again and again.


slice-of-graviera-fried-cheese-on-a-plate-cut-with-a-fork

Preparation time: 10 minutes

Cooking time: 4 minutes

Servings: 2


INGREDIENTS:

  • 5.5oz. Graviera cheese or Halloumi
  • 3 tbsp almond meal
  • 3 tbsp flax meal (or sesame seeds)
  • ¼ cup heavy cream
  • Oil, to fry

DIRECTIONS:

  1. Cut cheese into 1 ½ -inch thick slices.
  2. Pour cream in a bowl.
  3. In a separate bowl, combine almond and flax meal (or sesame seeds).
  4. Dip each cheese slice in heavy cream and coat with the dry ingredients.
  5. Heat ¼-inch oil in a non-stick frying pan. Fry cheese for 2 minutes per side.

Nutritional info per serving:

Calories: 624.4 kcal

Fat: 52.3g

Net carbs: 4.5g

Protein: 30.5g


Estimated costs: $10


6. Stuffed Peppers

Peppers stuffed with cream cheese filling make for a convenient and healthy lunch. This recipe yields a total of 16 stuffed peppers, which is enough for 2 people, so use it to make lunch for a couple or put any extras to eat on a different day or occasion.


fried-mini-peppers-filled-with-cream-cheese-and-bacon

Preparation time: 5 minutes

Cooking time: 5 minutes

Servings: 16 peppers


INGREDIENTS:

  • 16 mini peppers
  • 8oz. cream cheese
  • 1 tbsp olive oil
  • 1 garlic clove, crushed
  • 1 lemon, zested
  • 2 tbsp chopped dill
  • 8 slices bacon, fried and crumbled
  • Salt and pepper, to taste

DIRECTIONS:

  1. Halve the mini peppers and remove seeds. Toss the peppers with olive oil, salt, and pepper in a bowl.
  2. Heat the grill to medium-high heat.
  3. Grill peppers for 2 minutes on each side.
  4. While the peppers are cooling, combine cream cheese, garlic, dill, lemon zest, salt, and pepper.
  5. Stuff peppers with the cream cheese filling and sprinkle with crumbled bacon.

Nutritional info per serving:

Calories: 89.6 kcal

Fat: 7.7g

Net carbs: 1.7g

Protein: 3.5g


Estimated costs: $13


7. Green Turkey Salad

When you have any leftover turkey, make this salad and pack for lunchtime. While this salad is tastiest when made using dark turkey meat, any cut or poultry will do. Because this salad is loaded with lean and healthy protein, it’s also great as a post-workout meal.


salad-with-arugula-baby-spinach-and-dressing

Preparation time: 15 minutes

Servings: 2


INGREDIENTS:

  • 6oz. dark turkey meat, grilled and sliced
  • 2 cups arugula
  • 1 cup baby spinach
  • ¼ sliced avocado
  • ¼ cup raw pumpkin seeds

For the dressing:

  • 1 clove garlic, minced
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • ¼ tsp salt
  • 1 pinch ground pepper
  • 1 tbsp apple cider vinegar
  • 1 tsp mustard

DIRECTIONS:

  1. First, make the dressing by combining all dressing ingredients in a blender and blending until smooth.
  2. Now toss the turkey, arugula, baby spinach, pumpkin seeds, and avocado in a bowl.
  3. Pour over prepared dressing and toss once again.

Nutritional info per serving:

Calories: 384.7 kcal

Fat: 28.8g

Net carbs: 3.9g

Protein: 26.5g


Estimated costs: $19


8. Lettuce Turkey Fajita Wraps

Lettuce wraps are popular keto alternatives to sandwiches, tacos, and burritos. Take two of these wraps to lunch, which will give you a bit over 400 calories and plenty of protein. If you would like a richer wrap, feel free to add a high-fat sauce of your liking.


turkey-wraped-in-lettuce-with-red-peppers

Preparation time: 5 minutes

Cooking time: 10 minutes

Servings: 4 wraps


INGREDIENTS:

  • 1lb. ground turkey thighs
  • 1 red bell pepper, seeded, sliced
  • 2 cloves garlic, minced
  • 1 cup chopped mushrooms
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • ¼ tsp salt
  • ¼ tsp cumin powder
  • ¼ tsp black pepper
  • 4 lettuce leaves

DIRECTIONS:

  1. Heat large pan with oil over medium-high heat.
  2. Add turkey and cook until browned, about 6 minutes. Remove from pan and place aside.
  3. Heat remaining oil and toss in mushrooms and bell pepper. Cook until tender, about 5 minutes.
  4. Add the garlic, oregano, and cumin. Cook for 1 minute or until fragrant.
  5. Add the turkey again and season with salt and pepper.
  6. Cook for 1 minute. Divide the turkey between four lettuce leaves and wrap.

Nutritional info per serving:

Calories: 207.5 kcal

Fat: 15.1g

Net carbs: 0.9g

Protein: 15.8g


Estimated costs: $15


9. Crispy Bacon Fat Bombs

Fat bombs are always a great option when you’re short of time for lunch but are on a keto diet. These tasty little bacon treats take only a couple of minutes to make but you can make them a day ahead. They also pair well with yogurt.


crispy-bacon-fat-bomb-on-white-background

Preparation time: 10 minutes

Cooking time: 3 minutes

Servings: 4 bombs


INGREDIENTS:

  • 4 thick slices of bacon
  • 4oz. cream cheese
  • 1 green chile, seeded, chopped
  • 1 tsp onion powder
  • Salt and pepper, to taste

DIRECTIONS:

  1. Heat a non-stick skillet over medium-high heat.
  2. Fry the bacon until crispy. Transfer onto paper towels and crumble. Keep the bacon fat.
  3. In a bowl, combine cream cheese, green chile, onion powder, salt, and pepper and stir. Add the bacon fat and mix again.
  4. Shape the mixture into four fat bombs.
  5. Place the crumbled bacon into a plate and roll the fat bombs in the bacon bits.

Nutritional info per serving:

Calories: 141.4 kcal

Fat: 12.9g

Net carbs: 1.3 g

Protein: 5.7g


Estimated costs: $9


10. Mozzarella Bacon Bites

Each one of these mozzarella bacon bites has almost 150 calories, so 4 bites will do for one meal but you can eat as much as you think fits within your daily macros. Because these bites take a lot of steps and precision work, you’ll want to make them a day ahead and preferably reheat in the microwave before serving to get that melty, cheesy texture.


mozarella-bites-wraped-in-bacon-on-a-tble

Preparation time: 15 minutes

Cooking time: 10 minutes

Servings: 20 bites


INGREDIENTS:

  • 10oz. mozzarella cheese
  • 4 tbsp almond meal
  • ¼ cup melted butter, unsalted
  • 1 large egg
  • 3 tbsp ground flax seeds
  • 10 slices of bacon
  • Salt and pepper, to taste
  • 1 cup lard, to fry

DIRECTIONS:

  1. Shred the mozzarella cheese and place half of the cheese in a microwave-safe bowl.
  2. Microwave until melted and gooey. Add the melted butter and egg, stir until combined.
  3. Add the almond meal, flax seeds, and season to taste.
  4. Mix until you get a dough and transfer onto a silicone mat or parchment paper. Shape the dough into a  ¼-inch thick rectangle.
  5. Spread the remaining mozzarella over the dough leaving a 1-inch border. Fold the dough over the cheese and pinch down the edges. Cut the dough into 20 mini squares.
  6. Cut each bacon slice in half. Wrap the prepared mozzarella cubes with the bacon and secure with a toothpick.
  7. Heat lard in a saucepot. Add the bacon bites and fry until the bacon is crispy. Place onto paper towels to dry.

Nutritional info per serving:

Calories: 148.2 kcal

Fat: 13.4g

Net carbs: 0.5g

Protein: 5.8g


Estimated costs: $6


11. Pistachio Cheese Balls

If you’re really in hurry and happen to have all of the below ingredients at hand, then make these 10-minute pistachio cheese balls. Not only are they quick to make but also healthy and nutritious with one ball providing 140 calories,11g of fat, and 7g of protein.


pistachio-cheese-balls-on-a-white-plate

Preparation time: 10 minutes

Servings: 6 balls


INGREDIENTS:

  • 5oz. goat’s cheese, semisoft
  • ½ cup pistachios, finely chopped
  • ½ tbsp sun-dried tomatoes, chopped
  • Salt and pepper, to taste

DIRECTIONS:

  1.      Combine the goat’s cheese, sun-dried tomatoes, salt and pepper in a bowl.
  2.      Place the pistachios in a shallow plate.
  3.      Shape the cheese mixture into six balls and roll through the pistachios.

Nutritional info per serving:

Calories: 143.9 kcal

Fat: 11.6g

Net carbs: 2.6g

Protein: 7.3g


Estimated costs: $6


12. Cheesy Pepperoni Balls

Another bite-sized lunch to make it on this list is these cheesy and spicy balls. The recipe yields 6 balls that are ready in 10 minutes or less. The combination of sun-dried tomatoes, olives, basil, and olive oil also give it a Mediterranean flavor we’re sure you will enjoy.


Tasty-balls-of-cream-cheese-on-serving-spoons

Preparation time: 10 minutes

Servings: 6 balls


INGREDIENTS:

  • 5oz. cream cheese
  • 2 tbsp pureed sun-dried tomatoes
  • 8 black olives, pitted and chopped
  • 1.5oz. pepperoni slices, chopped + 6 slices (un-chopped)
  • 1 tbsp fresh basil, chopped
  • Salt and pepper, to taste

DIRECTIONS:

  1. Combine all ingredients in a bowl.
  2. Season to taste and stir to blend.
  3. Shape the mixture into six balls. Serve balls with pepperoni slices.

Nutritional info per serving:

Calories: 225 kcal

Fat: 17.7g

Net carbs: 3g

Protein: 12g


Estimated costs: $5


13. Roasted Broccoli with Creamy Dip

Broccoli is rich in fiber, folate, and antioxidants. It retains much of its nutrients when roasted like in this incredibly healthy and tasty lunch recipe. And what’s best, it takes only half an hour to make.


baked-roasted-garlic-parmesan-oil-broccoli-on-wooden-table

Preparation time: 5 minutes

Cooking time: 25 minutes

Servings: 4


INGREDIENTS:

  • 4 cups broccoli florets
  • 1 tbsp olive oil
  • Salt and pepper, to taste

For the dip:

  • 5oz. cream cheese
  • ¼ cup sour cream
  • ½ cup mozzarella, shredded
  • 3 tbsp mayonnaise
  • ¼ cup tomato sauce
  • ½ cup parmesan cheese

DIRECTIONS:

  1. Heat oven to 375 F.
  2. Arrange broccoli florets onto baking sheet, drizzle with olive oil, and season to taste.
  3. Combine cream cheese, sour cream, mozzarella, and mayonnaise in a bowl. Divide the mixture between four ramekins. Top each with tomato paste and sprinkle with parmesan.
  4. Pop in the oven with the broccoli. Bake the cheese dip for 20 minutes and broccoli for 25 minutes.

Nutritional info per serving:

Calories: 299.3 kcal

Fat: 25g

Net carbs: 3g

Protein: 13.6g



Estimated costs: $10


14. Avocado Fat Bombs

Fat bombs are great snacks and lunchtime meals for when you’re trying to get into ketosis or have trouble meeting your macros. Make these fat bombs if you’re dealing with both. One bomb provides as much as 16g of fat along with plenty of protein. It’s also healthy thanks to the avocado.


avocado-bacon-balls-on-a-white-plate

Preparation time: 30 minutes

Servings: 6


INGREDIENTS:

  • 3 tbsp butter, softened
  • 1 Avocado
  • 1 tbsp lime juice
  • 2 cloves garlic, minced
  • 2 tbsp cilantro, chopped
  • 1 jalapeno, seeded, chopped
  • 10 slices bacon, cooked, crumbled (reserve bacon grease)
  • Salt and pepper, to taste

DIRECTIONS:

  1. Peel, pit, and slice the avocado. Place the avocado in a bowl with butter, lime juice, garlic, cilantro, jalapeno, salt, and pepper.
  2. Mash the ingredients with a fork.
  3. Pour in the reserved bacon grease and stir to combine. Cover and refrigerate for 20 minutes.
  4. Place the crumbled bacon in a plate.
  5. Form six balls from the chilled avocado mix (use ice cream scoop) and roll through the bacon.
  6. Chill additional for 5-10 minutes.

Nutritional info per serving:

Calories: 184.5 kcal

Fat: 16.5 g

Net carbs: 1.1g

Protein: 7g


Estimated costs: $4


15. Classic Peanut Butter Smoothie

Smoothies are popular as lunch and pre-workout meals because they’re quick to make and can be really nutritious if you make them right. This smoothie recipe includes a range of protein and fat-rich ingredients to make for a satiating liquid meal.


glass-of-peanut-butter-smoothie-on-a-blue-wooden-table-with-blue-background

Preparation time: 5 minutes

Servings: 2


INGREDIENTS:

  • 1 cup almond milk
  • ½ cup cottage cheese
  • 2 tbsp peanut butter
  • 2 tbsp coconut oil
  • 1 cup ice cubes
  • 4 drops liquid stevia

DIRECTIONS:

  1. Combine all ingredients in a food blender.
  2. Blend on high until smooth.
  3. Serve immediately or pack for lunch.

Nutritional info per serving:

Calories: 279.7 kcal

Fat: 24.5 g

Net carbs: 4.7g

Protein: 11.2g


Estimated costs: $3


16. Vanilla Smoothie

Another great liquid meal option is this vanilla smoothie made with almond butter and cottage cheese. It also contains extra virgin olive oil to improve its texture but also for the added health benefits of consuming more monounsaturated fatty acids.


glass-of-vanilla-smoothie-with-vanilla-seeds-on-wooden-table

Preparation time: 5 minutes

Servings: 1


INGREDIENTS:

  • 2 tbsp almond butter
  • ½ cup cottage cheese
  • 1 tsp vanilla paste
  • ½ tbsp extra-virgin olive oil
  • ½ cup water
  • 3 drops liquid stevia

DIRECTIONS:

  1. Combine all ingredients in a food blender.
  2. Blend on high until smooth.
  3. Serve immediately or pack for lunch.

Nutritional info per serving:

Calories: 353 kcal

Fat: 27.6g

Net carbs: 7.1g

Protein: 18.1g


Estimated costs: $2


17. Fluffy Smoothie

If you love smoothies and mousse, then this recipe will satisfy your love of both. It’s made with egg whites to give it that bubbly texture but also quality proteins. Make sure to use pasteurized eggs and drink this smoothie within 4 hours after making.


light-and-fluffy-mousse-smoothie-in-a-bowl

Preparation time: 5 minutes

Servings: 2


INGREDIENTS:

  • 4oz. egg whites
  • 1/3 cup almond milk
  • 1/3 cup heavy cream
  • 1 tsp vanilla paste
  • 6 drops stevia

DIRECTIONS:

  1. Combine all ingredients in a food blender.
  2. Blend on high speed until smooth.
  3. Consume within 4 hours.

Nutritional info per serving:

Calories: 183.2 kcal

Fat: 15.2g

Net carbs: 3.9g

Protein: 8g


Estimated costs: $3


18. Mellon Cottage Smoothie

Honeydew melon and cottage cheese give this smoothie a rich texture and mild tangy taste. The added coconut oil boosts the smoothie’s macros while almond milk is always a winner when it comes to making keto smoothies.


glass-of-smoothie-with-honeydew-melon-slices-in-the-background

Preparation time: 5 minutes

Servings: 2


INGREDIENTS:

  • 1 cup cottage cheese
  • ½ cup honeydew melon
  • 1 cup almond milk
  • 3 tbsp coconut oil
  • 8 drops liquid stevia

DIRECTIONS:

  1.      Combine all ingredients in a food blender.
  2.      Blend on high speed until smooth.
  3.      Pack for lunch.

Nutritional info per serving:

Calories: 303.8 kcal

Fat: 24.5g

Net carbs: 7.7g

Protein: 14.1g


Estimated costs: $3


19. Mushroom and Bacon Skewers

This budget-friendly skewer dish is a good option for when you’re trying to reduce your calorie intake. Mushrooms are a low-carb and low-calorie food while bacon only contributes slightly to your daily calorie intake in this 35-minute meal.


grilled-Bacon-wrapped-mushrooms

Preparation time: 10 minutes

Cooking time: 20 minutes

Servings: 4


INGREDIENTS:

  • 4 slices bacon
  • 1 tbsp olive oil
  • 0.75lb. Mushrooms
  • Salt and pepper, to taste

DIRECTIONS:

  1.      Place the bacon onto a skewer.
  2.      Pierce a mushroom and fold with bacon. Repeat until the skewer is filled.
  3.      Heat the grill.
  4.      Drizzle the skewers with olive oil and season to taste with salt and pepper.
  5.      Grill the skewers 20 minutes, flipping halfway through.

Nutritional info per serving:

Calories: 119 kcal

Fat: 10.1g

Net carbs: 1.6g

Protein: 5.9g


Estimated costs: $4


20. Broccoli Cauliflower Gouda Mash

This gouda mash goes well with crudites, keto crackers, and keto bread. You can make this one a day ahead as well and even freeze it and then thaw it in the microwave. It’s best served warm, however, so do use a microwave to heat it up during lunchtime if that’s even an option.


broccoli-and-cauliflower-mash-in-a-white-bowl-on-wooden-background

Preparation time: 5 minutes

Cooking time: 15 minutes

Servings: 4


INGREDIENTS:

  • 2 cups cauliflower, cut into florets
  • 1 cup broccoli, cut into florets
  • 4 slices bacon, cooked and crumbled
  • ½ cup shredded Gouda
  • 2 tbsp butter
  • 3 tbsp heavy cream
  • Salt and pepper, to taste

DIRECTIONS:

  1. Steam the broccoli and cauliflower until tender.
  2. Place the veggies in a blender.
  3. Melt the butter in a small saucepan and add heavy cream and gouda. Season with salt and pepper and cook until the cheese is melted.
  4. Add the cheese mixture into blender and blitz until smooth.
  5. Serve in a bowl and sprinkle with crumbled bacon.

Nutritional info per serving:

Calories: 264.9 kcal

Fat: 21.5g

Net carbs: 2.9g

Protein: 14.3g



Estimated costs: $5


21. Deli Wraps

It’s a good idea to have deli ham available at all times to make these quick and easy wraps for lunch. They take only 5 minutes to make but provide over 400 calories per serving - that should be enough to keep you full until dinner is ready.


appetizer-with-ham-and-Coleslaw-salad,-decorated-with-mayonnaise-and-green-leaf-placed-on-white-plate-with-light-background

Preparation time: 5 minutes

Servings: 2


INGREDIENTS:

  • 4 slices black forest deli ham (dry cured smoked ham)
  • 6 slices Genoa salami, pork or beef
  • 2 tbsp mayonnaise
  • 1 cup coleslaw mix
  • 1 tsp milk
  • 1 tsp vinegar, white
  • 4 slices Gouda cheese
  • 1 tsp erythritol

DIRECTIONS:

  1. Place the mayonnaise, vinegar, milk, and erythritol in a bowl.
  2. Add coleslaw and toss to combine.
  3. Place two slices of ham in front of you so they are slightly overlapping.
  4. Place 3 slices salami and two slices cheese on top of the ham.
  5. Repeat with remaining ham, salami, and cheese. Spread over coleslaw mix and roll.

Nutritional info per serving:

Calories: 406 kcal

Fat: 30.9g

Net carbs: 5g

Protein: 25.7g


Estimated costs: $5


TakeAways

While you could get a quick lunch at a fast food place or food store, you’d want to start making lunch at home for the sake of your health and keto diet success. Luckily, there are plenty of easy and convenient lunches you can make in less than an hour using staple keto ingredients like the ones listed in this article.

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