If you are on a keto or low-carb diet, these lunch ideas will help bring variety to your day. Prep them ahead of time for an easy grab-and-go meal solution.
This post has been sponsored by ZonePerfect. All thoughts and opinions are my own.
ZonePerfect KETO ready-to-drink White Chocolate Coconut & Butter Coffee & ZonePerfect KETO Powder in Vanilla Frosting & White Chocolate Cream make the keto lifestyle easy for on the go! Learn more below!
Are you looking to cut carbs or possibly follow the keto diet? Chances are, you or someone you know may be on this popular plan. I (Amy) have tried it for 6 months and had excellent results. Jared is currently following it in hopes to shed his dad bod stomach for the warmer weather.
Today, I am sharing some Keto Lunch Ideas for Work or School. We all know how critical it is to plan ahead of time and map out meals when following a low-carb or ketogenic diet.
How to Follow a Keto Diet
Determine your Daily Macros
If your doctor approved this plan for your lifestyle—excellent! You will need to figure out your personal daily macros to determine how many carbs you should be consuming. This is an important step that is crucial to the success of the program. A nutritionist specializing in low-carb lifestyles can help you find your target.
I suggest purchasing a carb-tracking app or using a spreadsheet to map out food values and your daily intakes. Jared spends a good amount of time figuring these out, which is important to daily meal planning.
Determine Keto-Approved Foods
Once you have established your daily macros, it is time to make a shopping list of the foods you can eat. Unfortunately, most fruits have high glycemic indexes—which makes them a no-no for keto. However, berries like strawberries and blueberries are low and should be consumed in moderation.
Low-Carb Grocery Shopping
The next step is to load up on wholesome, low-carb foods. While bacon might be your first thought, it is not the best food to go after. You will want to load up on healthy fats like avocado, nuts, fish, and oils.
Products like the ZonePerfect KETO line (available at Shaw’s) should be on the top of your list. They are great-tasting and make keto on the go possible!
Keto Meal Prepping Supplies
To be successful on your low-carb lunch journey, you will need some supplies to get you started. Check out the supplies we find especially helpful.
- Meal Prep containers
- Ice packs
- Lunch bag
- Food scale
- Storage bags
- Reusable Utensils
- Water Bottles
- Shaker Bottle *for ZonePerfect KETO
- Low-Carb/ Keto apps to quickly determine/track nutritional values for foods.
Keto Lunch Ideas
Now that you have your low-carb/keto foods on hand, it is time to prep your lunch meals. Since dinner is usually heartier, you will notice that Jared’s meals are light and loaded with nutrients.
Everyone’s needs are different and Jared found these shakes are perfect for hitting his macros. Here’s what we stocked up on at Shaw’s Supermarket to round out the rest of the day!
We love shopping at Shaw’s because they have the best sales, and we love their app. We were able to save money on a ton of the items below or earn extra rewards points by clipping virtual offers. Check out the Shaw’s app to start earning rewards for FREE food. There are currently a few ZonePerfect Keto coupons in the app to help you save BIG.
If you are not familiar with ZonePerfect KETO Shakes, they are available in the weight management aisle of Shaw’s. They are great-tasting and MADE FOR BETTER! Check out some ketotastic product info below!
- Better macronutrient ratio of 75% fat, 20% protein, and 5% carbs (as a % of calories), which is a great ratio to get the most fat-burning power out of keto.
- Better ingredients, with real coconut as the fat source and MCTs for brain fuel while in ketosis.
- Better ingredients, with no artificial sweeteners, flavors or colors, no gluten, and no soy.
Keto Lunch Shopping List
- ZonePerfect KETO Shakes
- Eggs – Boiled
- Cheese– Various formats like wheels, sticks, cubes
- Broccoli – Raw, perfect for dipping
- Green Beans
- Cheese crisps
- Tuna Fish pouches
- Asparagus– steamed
- Salami– occasionally
- Steamed Shrimp
- Grape tomatoes
- Green Apples
- Cesar, Ranch, & Oil-based dressings
Find all these low-carb lunch foods and more at Shaw’s Supermarket. Their weight management aisle has everything you need to start your lifestyle changes with ease! Find more in store and don’t forget to check out their FREE app.
ZonePerfect KETO items are also part of the 2020 SHOP, PLAY, WIN!® Collect & Win Game featuring MONOPOLY qualifying products. Download the Shop, Play, Win App today!
Stephanie Stebbins says
These are such great ideas! Thank you!
I tried KETO for a while and I had the hardest time finding things to eat and snack on. Now it seems, I’m finding them all the time!
Tara Pittman says
Keto is very popular and there are so many options. I am glad that more companies are making products
Lisa Favre says
I tried Keto for a little bit and I loved the results! I can’t keep up with it for too long but my husband loves it and has totally incorporated it into his lifestyle.
I didn’t think Strawberries are on a keto diet? I’m sending this ideas list to my parents! It’s all they eat is Keto diet.
Anne Marie says
These are GREAT ideas and so easy to put together! When looking for high protein options, I often come up short but your list really gave me some tasty things to add in.
Brianne Tursi Manz says
I love the ease of how these are to make! Higher protein is great for a great energy boost. Great lunch ideas!
Myrah Duque says
I love reading and making your Keto recipes! I have yet to try Zone Perfect but sounds like a great lunch idea.
Lisa Joy Thompson says
I’ve never tried the Zone Perfect keto bars and shakes but I totally want to try them! These are great keto lunch ideas.
Ruth I says
Thank you for all these great information! I am planning to try keto diet as I’ve seen lots who had success in it!
These are really great ideas! My kids will surely love these too!
Lyanna Soria says
Those all look amazing and are wonderful ideas to try out. My friend has been going on about Keto and I’d love to check and know more about it.