August 11, 2021
One question I’m often asked is “what are good low-carb lunch options?”. My friend, if that sounds like you, I’ve got the answer in this ultimate guide to low-carb lunch ideas.
There are so many reasons low-carb recipes are a hit. Often, the meals are low in calories, dense in nutrition, and high in protein as well as fresh in ingredients, all of which help keep us satiated and feeling our best.
And making low-carb lunches for the office doesn’t have to be complicated,
Below are all the recipe ideas to get you started with making low-carb lunches and tips to keep you consistent and looking forward to lunch.
Lunch Foods that Are Filling and Low Carb
For anyone going low-carb, staying prepared and stocked up with the right foods can help you stay on track and keep mealtime interesting. Often, it’s the burnout from eating the same low-carb foods over and over, as well as lack of preparation that can set you back.
Here are a few versatile ingredients that can be used in numerous ways to keep you from getting bored or packing a salad to work every. Single. Day.
- Deli meat: turkey, ham, roast beef, chicken
- Cauliflower rice: swap for rice stir fry and burrito bowls
- Cloud bread: great for sandwiches
- Lettuce wrap: instead of the usual wrap or bread, wrap all your “sandwich” ingredients with lettuce
- Hummus: bulks up lunches as a dip or spread
Also, keep in mind that dinner leftovers can also be an easy low-carb option, whether it’s my All Meat & Veggie Paleo Chili or Egg Rolls in a Bowl. This way you get two meals from one recipe and a hot thermos lunch is always a nice change from the usual lunch ingredients.
Watch the video below for a visual menu sharing some of the low-carb lunches in this post.
In the video, I show you a little bit about my latest book, Intermittent Fasting for Women. These low-carb lunches are a great way to break your fast. If you’re wanting to learn more about how to start fasting, or need ideas on how to do it safely you can learn more and get a 1-week low-carb meal plan to use while intermittent fasting here.
Low Carb Meal Prep Bowls
Meal prep will save you time and give you a chance to be creative and try new recipes that you can look forward to later in the week. Power bowls are a go-to meal prep due to their easy assembly and delicious results. There are so many variations and I have ideas for everything from homemade burrito bowls to a loaded BLT Salad.
My formula is simple: chopped lettuce or cauliflower rice + protein + veggies + drizzle. It’s an easy method that builds a balanced, delicious meal like the ideas below:
Low Carb Lunch Salads
When I think of salad, I imagine a little lettuce with A LOT of toppings, anyone else? And with easy homemade dressings and yummy toppings, these salad ideas below are anything but boring,
Scroll to the bottom of this post to grab this recipe for deconstructed salad
Is Hummus Low Carb Friendly for Lunch?
In moderation, you can enjoy hummus in your low-carb lunch since a 2 tablespoon serving of classic store bought hummus, like the popular brand Sabra, contains 4g total carbs and 1g fiber which equate to 3 net carbs. If you’re tracking your macronutrients, I recommend measuring out ingredients when you prep your meals to stay on track with your dietary goals.
Low Carb Adult Bento Boxes
Bento boxes aren’t just for kids. They are a clever way to pack a few of your favorite healthy snack foods into a well-balanced lunch that’s easy to eat at your desk.
A simple guideline to keep in mind and keep you satiated: 1-2 veggies + 1 fruit + 1 protein +1 fat.
Try one of the bento box ideas below and see what you think.
More Low Carb Lunch Ideas
Outside of salads, bowls, and bento boxes, there are more ways to pack incredibly delicious and low-carb lunches without running up your grocery bill or spending hours in the kitchen.
Contrary to what you might think you can even make low-carb sandwiches. Yes, REALLY.
The recipes below can be made ahead of time and stored in meal prep containers so you can grab and go as needed:
Low Carb Lunch Meal Prep Tips
Now that you have meal prep ideas here are more tips to take along and make the process even easier:
Choose your Recipes Wisely
Try making recipes that will last longer than a day in the fridge, so you’ll have one less thing to make in the mornings. I also recommend splitting your meal prep into 2 sessions, one at the beginning of the week and the second in the middle of the week. This reduces food wastes and ensures you’ll have a healthy lunch each day. Pack these low-carb lunches in these adult lunchboxes.
Prep in Bulk
Recipes that can be cooked/assembled in bulk are all great options and will last several days in the fridge. Salads can be made ahead, minus the dressing, soups taste better the 2nd or 3rd day and stir fry can be cooked and stowed away for up to 4 days.
Need more meal prep inspiration?
A Family Approach to Healthier Eating
Tired of searching for healthy, family-friendly recipes?
Learn how many parents eliminate processed foods and sugars from their family’s diet with the Family KickStart Program.
Sheet Pan Meals
This one goes with prepping in bulk because there’s no easier way to make a bunch of baked chicken or protein and veggies at once than a sheet pan meal. I’ll often choose one of these recipes for the week and divide the ingredients into meal prep containers or use for dinner one night and reserve the leftovers as toppings for salads and bowls.
Stock the Pantry
What you keep in your fridge and pantry will ultimately be what you eat, so make sure both are stocked with ingredients that are both low-carb compliant and made into healthy meals. Don’t know where to start? I have a clean eating food list that goes hand in hand with any low-carb diet, just skip over the flour and baking section.
20 Tasty Low Carb Lunch Ideas
- ½ avocado, cubed
- 4 slices deli turkey, rolled and sliced
- ½ cup grape tomatoes halved
- 1 slice Provolone or Mozzarella cheese, cubed
- ¼ cup pitted black olives
- 1 tablespoon basil pesto
- To a glass lunch container, add the avocado, deli turkey, tomatoes, Provolone cheese, and olives, making alternate rows of each.
- Pack the pesto into a mini sauce container. Prior to serving, drizzle the pesto over the salad.