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Quick Keto Lunches to Fit Into Your Weekly Meal Prep

Quick Keto Lunches to Fit Into Your Weekly Meal Prep

If you’re just getting started with a ketogenic diet, you may constantly find yourself wondering, “What should I eat?”

Here’s our best response to that question: Don’t overthink it. The high-fat, low-carb keto lifestyle is based on low-carb vegetables, protein, and fats like olive oil, butter, and coconut oil. There are plenty of simple lunches you can make with those ingredients: Think big, fresh salads piled high with veggies; hot, warm soups like bean-less keto chili; or a spicy stir-fry served over cauliflower rice.

To get you started on a day-to-day keto meal plan, try these easy keto lunch ideas.

Easy Keto Lunches Anyone Can Make

One of the biggest mistakes people make when starting the keto diet is simply overcomplicating the process. Protein, low-carb veggies, and hard-boiled eggs are all naturally low in carbohydrates and work perfectly in a keto meal. If you’re ever at a loss as to what to make for lunch, stick to the basics, such as:

Big Salads

If you’re already packing salads for lunch, there are very few (if any) changes you need to make. Pile a salad high with kale, spinach, and arugula; top with roasted red peppers, kalamata olives, blue cheese, walnuts, and other favorite toppings; and finally add salmon, eggs, grilled steak, or a chicken breast on top. Try working this delicious keto cobb salad recipe into your weekly meal plan.

Lettuce Wraps

If you once packed sandwiches or wraps for lunch, there is only one small tweak you need to make. Swap out a wheat wrap for a lettuce wrap — iceburg or butter lettuce works best — keeping the rest of the ingredients the same. Fill with tuna salad, keto chicken salad, egg salad, or Italian cold cuts for a low carb lunch. Or, lose the lettuce altogether and do a cheese roll-up with cream cheese and smoked salmon.


A stir-fry requires nothing more than a protein source, fresh or frozen vegetables, and coconut aminos for flavor. Combine broccoli, bell peppers, snap peas, diced chicken, and perhaps some cashews in a wok or skillet for a quick lunch. Serve over cauliflower fried rice for the full effect.

Breakfast for Lunch

Even on your busiest day of the week, you can find two minutes to scramble a few eggs or fry up a couple slices of bacon for breakfast-for-lunch (or keto dinner). Keep a stack of coconut wraps on hand, then fill with scrambled eggs, ground beef, and salsa for a low-carb breakfast burrito. Or, make a batch of egg muffins on Sunday and store in the fridge for use throughout the week.

Keto-Friendly Lunches You Should Try

If you get tired of salads and lettuce wraps for lunch, there are a number of recipes that require little to no prep time. To keep your weekly line-up of lunches fresh and exciting, give these keto recipes a try:

Keto Broccoli Cheese Soup

Quick Keto Lunches to Fit Into Your Weekly Meal Prep: Broccoli Cheese

This keto-friendly, bacon-topped bowl of broccoli cheese soup is pretty close to the original version, with one exception. While most creamy soups (or bisques) are typically thickened with flour or cornstarch, this gluten-free recipe only uses heavy whipping cream and bone broth for the base.

Baked Almond-Crusted Cod With Bok Choy and Bell Peppers

Quick Keto Lunches to Fit Into Your Weekly Meal Prep: Baked Cod

If you’re ever wondering what you should make for lunch on the keto diet, remember to stick to the basics. Proteins with a vegetable side dish will (almost) always be keto-friendly. This almond-crusted cod takes just 10 minutes to prepare and is packed with flavor.

The Best Keto Meatloaf

Quick Keto Lunches to Fit Into Your Weekly Meal Prep - Keto Meatloaf

You know the best thing about meatloaf (other than the taste)? There’s always plenty of leftovers. Depending upon your family size, this keto meatloaf recipe topped with a tangy tomato sauce could be leftovers for lunch throughout the week.

Keto Pizza With Pepperoni

Quick Keto Lunches to Fit Into Your Weekly Meal Prep - Keto Pizza

Hold up — you can still enjoy pizza on the keto diet? This high-fat, low-carb pizza contains just 6 grams of net carbs per serving and takes just 10 minutes to prep. While the recipe suggests topping it with pepperoni, you can easily add sausage, black olives, peppers, onions, and your other favorite toppings.

Keto Fried Chicken

Quick Keto Lunches to Fit Into Your Weekly Meal Prep - Fried Chicken

Craving a little soul food? This gluten-free fried chicken is made by with an almond flour batter, resulting in a low carb dish that still gives you that Southern spice. Five minutes is all it takes to prep this delicious dish, allowing it to work for even the most hectic of schedules.

Keto Deviled Eggs

Quick Keto Lunches to Fit Into Your Weekly Meal Prep - Deviled Eggs

If you’re short on time, whipping up some fried eggs is always a quick and easy lunch option. But for something a little different, try making a batch of these keto deviled eggs, then store them in the fridge for a grab-n-go lunch option throughout the week.

The Best Keto Tacos

Quick Keto Lunches to Fit Into Your Weekly Meal Prep - Keto Tacos

While a regular taco shell (no matter if it’s made from flour or corn) isn’t keto-friendly, these keto tacos fit perfectly into a low-carb diet. This recipe is a twist on the classic breakfast burrito, with a cheesy, crispy egg serving as the shell. Top with avocado, cheddar cheese, and bacon for a delicious, quick lunch.

When It Comes to Lunch on Keto, Don’t Overthink it

Hopefully, this list of keto lunch recipes will make your meal prep a little easier. Just remember to stick to the basics, building a wholesome balanced meal with protein, fat, and fiber. Set aside one day each week to meal prep so you’re never forced to grab a sandwich from the corner deli in a pinch.

Salads, lettuce wraps, or breakfast-for-lunch options are all easy lunch options that takes less than five minutes to prepare. For other recipe ideas, check out the keto recipe section on this website.

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