If you’re following the keto diet, which is very low in carbs, lunchtime can be a bit fraught: After all, you can’t just grab a deli sandwich. But with a little pre-planning, you can still enjoy a midday meal that won’t make you feel like you’re having a #saddesklunch. Behold, nine simple lunches that’ll fill you up and keep your tastebuds happy.
1. Sushi California Rolls
All Day I Dream About Food
In the mood for sushi but not the carbs from the rice? Carolyn Ketchum, founder of All Day I Dream About Food, suggests making your own and subbing in cauliflower rice. “Cauliflower is a good source of fiber, vitamin C, and potent antioxidants that fight against cancer and other diseases,” says Lyssie Lakatos*, R.D.N, co-owner of NutritionTwins.com.
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2. Cobb Salad Bacon Cups
All Day I Dream About Food
Ketchum, who’s also the author of Easy Keto Dinners, suggests using thin bacon strips to make mini cups, then filling up with cobb salad essentials like avocado, which is rich in monounsaturated fat and vitamin E.
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3. Nut Butter Sandwich
Nutiva
For a grown-up twist on a childhood treat, grab a slice of your favorite low-carb bread and slather on some homemade MCT Cashew Almond Nut Butter (just leave out the maple syrup), along with Nutiva Organic MCT Oil and some sea salt. “Cashews and almonds are rich in monounsaturated and polyunsaturated fats, and the combination of fat and fiber is really filling,” says Kristin Kirkpatrick, R.D.N., a dietitian and advisor for the Lose It! app. Each tablespoon of the MCT oil adds 130 calories and 14 grams of fat.
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4. Caramelized Onion and Gruyere Quiche
All Day I Dream About Food
“Eggs are rich in choline and a good source of vitamin D,” Lakatos says. In this recipe, Ketchum bakes them into an almond-flour crust along with onions and savory gruyere cheese. Nice.
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5. Smoky Tuna Pickle Boats
Mellissa Sevigny
This simple recipe, from Mellissa Sevigny at I Breathe I’m Hungry, uses two types of tuna (albacore and smoked), which are great sources of healthy omega-3 fatty acids.
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6. Power Coffee
Nutiva
Okay, so it’s not exactly a meal, but if you feel like you could use an energy boost, reach for some java with a scoop of Nutiva Organic MCT Powder, which contributes 60 calories, 6 grams of fat, 3 grams of carbohydrates, and 3 grams of fiber. Coffee is a good source of antioxidants, and “the fiber is a good addition, because many people struggle to get enough while on a keto diet,” Kirkpatrick says.
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7. Tomato Basil Soup
Mellissa Sevigny
Canned tomatoes and mascarpone cheese are the star ingredients in this recipe developed by Sevigny. Tomatoes are a good source of lycopene, an antioxidant that acts as a “natural sunscreen,” Latakos says. (But you still need that bottle of SPF!)
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8. Chicken, Bacon, and Avocado Caesar Salad
Amanda Hughes
Grilled chicken, crumbled bacon, and ripe avocado (a good source of healthy fats and vitamin E) get topped with a creamy Caesar dressing in this recipe from Amanda Hughes at WickedStuffed.com.
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9. 5-layer Mexican Dip Bowls
Amanda Hughes
Make your own guac, season some ground beef, and add in plenty of toppings. This tasty combo from Hughes, author of The Wicked Good Ketogenic Diet Cookbook, also features cayenne pepper sauce for an added kick.
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*Experts are not affiliated with Nutiva and do not all fully endorse a keto diet.
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