Everyone would probably agree that the hardest meal to plan is lunch. That especially becomes a problem if you’re on a diet and cannot just go to the local café to grab something delicious.
When you’re on the ketogenic diet, it becomes even more difficult! Counting your macros and making sure you’re staying below your net carb intake becomes harder when you cannot control the meals you eat.
So, that’s where a little bit of meal prepping can come in handy!
Today I’m sharing 20 easy keto lunch recipes for work. All these meals are keto-friendly, easy to pack, and will stay good for a couple of days. These are good quality meal prep containers that you can use to pack them up.
I’ve also included all the macros, so you know exactly how many calories, carbs, fats, and proteins you’re consuming.
1. Taco Salad with Ground Beef
There is nothing more delicious than a salad, especially the one that contains a little bit of meat. It’s easy to make and pack for lunch.
So that’s definitely the dish you can go for when you have little to no time to prep for work lunches. This taco salad contains beef, lettuce, and cheddar cheese.
A little bit of taco seasoning as well as sour cream beautifully finishes it up and makes it delicious. Also, since it’s a salad, you have a lot of freedom with adjusting the recipe to your likings.
If you’re not a fan of cheddar cheese, you can always try something different and see whether you like it or not.
- Calories: 332
- Fats: 25g
- Net Carbs: 5g
- Protein: 20g
2. Chicken Cucumber Avocado Salad
Now I know there are a lot of chicken lovers out there. I’m one of them too!
This chicken salad is easy to make and since it contains avocado, it comes with a lot of healthy fats that are so essential for keto. What I love about this lunch idea is that you can completely remove chicken out of the picture.
If you have one of those days when you just don’t want to eat meat for lunch, eat this salad without the chicken. It’ll taste just as amazing and you’ll be getting your fats.
However, do realize that chicken is the source of protein here, which is essential to building muscle and burning off those calories.
- Calories: 545
- Fats: 38g
- Net Carbs: 5g
- Protein: 40g
3. Deli Snack Box
This little snack box idea is for those who have absolutely no time to prep for lunch. You still need to eat!
For it, you’ll need to get some smoked meats of your choice and just quickly cut them. Then, mix up the cheese you like as well as the keto-friendly veggies.
Feel free to add a few cherry tomatoes or pickles to get a few more flavors into your lunch. The example recipe contains crackers. So, if you want to cut down a few more grams of carbs, simply pass on those crackers.
Here are low carb crackers with nuts that you could try instead too. These are delicious!
Per Serving (with Crackers):
- Calories: 382
- Fats: 25g
- Net Carbs: 13g
- Protein: 23g
4. Cauliflower Fried Rice
An absolutely perfect keto lunch for those who work long hours! You can make a bunch of it, meal prep it, and have filling lunches for the rest of the week.
Also, it only takes around 30 minutes to make it. So, if you’re meal prepping for work, you can easily get one week’s meal prep done in an hour or so.
That’s how you save time! Also, since there is no rice, you don’t really need to wait 20 minutes for it to cook!
So, I definitely recommend this one if you’re a fan of cauliflower and fancy such easy meals! However, don’t eat too much of it, otherwise, you’ll get over your daily net carb limit.
- Calories: 99
- Fats: 4g
- Net Carbs: 6g
- Protein: 8g
5. Vegetarian Lettuce Wraps
These definitely taste as good as they look. If you’re one of those people who crave greens all the time, this is a pretty good lunch recipe.
It’s actually even good for kids because you can trick them into eating a little bit more greens without feeling like they’re eating ‘’grass’’.
Also, if you struggle with digestion and feel like you’re bloated all the time, this lunch is great. It has a whopping 14g of fiber!
- Calories: 194
- Fats: 9g
- Net Carbs: 2g
- Protein: 16g
6. Cauliflower Salad with Grilled Chicken
Grilled chicken with a little bit of salad is very easy to make and it’s a good source of proteins and fats.
The dressing in this recipe is what really makes it all click. So, definitely try it if you love grilled meat!
Per Serving (1/4th of the whole meal prep):
- Calories: 448
- Fats: 41.05g
- Net Carbs: 2g
- Protein: 14.6g
7. Pork Egg Roll
This one is quick and easy to prepare, but it’s also packed with flavors that I’m sure you’re going to love. You can make the dish in under 30 minutes.
What’s good about is that it’s easy to pack for lunch and meal prep for the week. This is one of those healthy, super easy, and quick to make recipes that you simply have to try.
- Calories: 297
- Fats: 20g
- Net Carbs: 5.5g
- Protein: 20g
8. Cauliflower Hash Browns
Have you been craving for hash browns recently? While if you’re on the keto diet, you have to stay away from the regular hash browns.
However, it doesn’t mean we cannot reinvent them! This recipe is just for that. These hash browns are healthy, easy to pack for lunch and taste delicious!
The recipe pretty much contains only 3 ingredients since the rest is spices. So, it is indeed a very simple dish!
- Calories: 164
- Fats: 11.25g
- Net Carbs: 3.2g
- Protein: 7g
9. Egg Roll Bowl
Here is another slightly different version of crack slaw. By now, you’ve probably realized that it’s one of the most convenient dishes to make if you’re on keto.
It’s only slightly different from the number 9 option. However, definitely worth trying if you get tired of eating the same old crack slaw!
- Calories: 268
- Fats: 18g
- Net Carbs: 6g
- Protein: 15g
10. Shrimp Avocado Salad with Tomatoes
This is the lunch you want to have when you’re starting to miss seafood. Shrimp is low in calories but rich in nutrients.
So, it’s a perfect meal to eat no matter the diet you’re on. 3 ounces of shrimp contains a whopping 18g of protein!
Also, the whole salad is only going to take you around 20 minutes to make.
Per Serving (half of what’s in the recipe):
- Calories: 532
- Fats: 35.82g
- Net Carbs: 13.64g
- Protein: 41.11g
11. ‘’Just Like the Real Thing’’ Lasagna
Italians are geniuses, and nobody can tell me I’m wrong when it comes to food. However, Italian foods are very high in carbs and don’t go well with the keto diet at all.
However, it doesn’t mean we should completely forget it! This recipe tells you exactly that.
While it’ll take you a little bit of time to make the lasagna it’s totally going to be worth it! Also, it’s very easy to package it and bring to work. If anything, offer it to your friends because it indeed is just like the real thing.
- Calories: 486
- Fats: 34g
- Net Carbs: 9.5g
- Protein: 57g
12. Ground Beef and Spinach Skillet
This dish tastes as good as it looks. It’s very easy to use to meal preparation and it offers a good way to eat more greens without really feeling it.
If you absolutely love mushrooms, this one is going to be your favorite. While it does not contain a lot of it, the mushroom gives that extra little touch to the whole recipe.
- Calories: 779
- Fats: 60.2g
- Net Carbs: 11.6g
- Protein: 41.1g
13. Keto Taco Salad – Perfect for Meal Prep
Here is another taco salad recipe that you should definitely try. I love the approach to this meal.
All you have to do is cook the beef and cut all the ingredients. Then, you can add the products to the box and put some sour cream on top of them. Once you’re ready to eat, just mix everything up!
Perfect for meal prepping, especially if you’re looking for a very efficient way to do it!
- Calories: 317.5
- Fats: 22.9g
- Net Carbs: 3.8g
- Protein: 24g
14. Chicken Madras
This is the meal I’ve shared on my 7-day keto meal plan. Check the video to see how to prepare it!
I absolutely love it since I’m a big fan of curry. So, if you’re on the keto diet and crave curry for some reason, this is your go-to dish.
Since it’s spicy, it stays good for a longer time. Plus, it’s very easy to pack it up and bring it to work!
Per Serving (with cauliflower):
- Calories: 560
- Fats: 28.75g
- Net Carbs: 8g
- Protein: 60.75g
15. Cauliflower and Ground Beef Hash
As Donella describes it herself, this an easy and cheese low carb recipe. While it does work well for the dinner, it’s so easy to make that you should definitely bring it for lunch too.
Like other meals, it’s easy to pack and tastes absolutely wonderful!
- Calories: 261
- Fats: 14.98g
- Net Carbs: 2.97g
- Protein: 26.41g
16. Santa Fe Low Carb Chicken
This is a filling low carb meal idea for your lunch. If you are a bit of a chicken fan and love to play with spices, you should definitely try it.
Feel free to fry the chicken but you could also just use the oven – if that’s something you prefer. You’ll also need to make your own cauliflower rice but that shouldn’t take too much time once you get used to making it.
Overall, the Mexican style chicken will make your mouth water, your colleagues hungry and your stomach absolutely full and happy!
- Calories: 303
- Fats: 16g
- Net Carbs: 8g
- Protein: 28g
17. Avocado Tuna Salad
While tuna is definitely not everyone’s cup of tea, this recipe is worth trying. The recipe contains a bunch of healthy fats (that avocados bring into the picture) as well as proteins.
In fact, any fish is a great source of protein. So, do incorporate a little bit of seafood into your diet to get the benefits.
The recipe has a little bit of acidity due to lemon juice. So, if you’re a bit of a fan of these flavors, definitely try meal prepping this one for work.
- Calories: 304
- Fats: 20g
- Net Carbs: 4g
- Protein: 22g
18. Jalapeño Shrimp Veggie Bake
If you’re a vegetarian who’s on the keto diet, this is a delicious lunch option you can go for. However, you don’t really need to be vegetarian to give your body a break from meat now and then!
Overall, it’s an easy dish to make that will feed more than one person. But, it also looks kind of impressive!
So, make sure that you show it to your colleagues when you bring it to work. Eyes will turn!
- Calories: 240
- Fats: 9g
- Net Carbs: 7g
- Protein: 20g
19. Baked Salmon in Foil
I wanted to share at least one oven-baked dish because these are my favorite. It’s the sort of meal you can prepare while reading the news or chatting with your friends.
Also, if you are a salmon fan, having a fancier lunch can do no harm! Eat it with a little bit of green salad, add a few cherry tomatoes and you’re good for a day!
- Calories: 330
- Fats: 19.1g
- Net Carbs: 1.94g
- Protein: 35.45g
20. Keto Fried Chicken (Baked in Oven)
If you love fried chicken and cannot really say no to fried chicken tights, this is a healthier keto version of these. The trick here is using crushed pork rinds instead of breadcrumbs.
Also, you need to cook them in the oven instead of frying them. So, it is a much healthier version of your regular KFC chicken.
They are crispy, very low in carbs and delicious! You won’t even feel like you’re on a diet.
- Calories: 273
- Fats: 13g
- Net Carbs: 0.33g
- Protein: 35g
Hopefully, these lunch ideas have given you some inspiration! Eating healthy isn’t hard if you prepare for it!
I’ve also shared a few keto crockpot recipes, so if you have a slow cooker at home, check them out. You might find a few more appealing lunch ideas!
Also, if you’re new to keto, try some of these keto tips to get your ketogenic diet started.
Monday 28th of September 2020
These all look SO good! Thank you for putting the list together!
Monday 23rd of March 2020
Great list with a lot of variety of flavors. I appreciate that because I get tired of the same thing over and over. Thanks for collecting all the ideas
Saturday 14th of March 2020
Thank you for sharing this the keto fried chicken is going on my to try list! I have been using a keto plan which has helped me tremendously, sharing it here in the hope it helps someone else! has
Wednesday 23rd of October 2019
I will be trying all of these. I just started Keto and I am getting bored with the few things I have been eating so far. Thanks!
Saturday 5th of October 2019
Wow those hash browns look amazing. Can’t wait to try them.