What is lunch on the Atkins diet?

Enjoy classic lunch salads like tuna salad, chicken salad and egg salad on a bed of mixed greens with chopped cucumber and grape tomatoes, or as a sandwich filling between leaves of romaine lettuce . One of the best resources for a healthy, well-balanced lunch remains the salad bar.

What is filling but no carbs?

These include protein choices such as chicken breast, eggs, plain yogurt, hard-boiled eggs, and cheese , as these foods are lower in overall calories but are high in protein to aid in an increased feeling of fullness, she explained.

What foods have absolutely no carbs?

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea . If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Is pasta better than bread?

Pasta is not necessarily healthier than bread , and bread is not necessarily healthier than pasta. Regular, refined pasta and white bread are similar nutritionally and unfortunately are not very nutritionally dense.

Should I avoid carbs at lunch?

“ If you're an average, healthy person, eat some carbs with each of your meals throughout the day .” But consuming carbs earlier in the day may be better if you: Want to lose weight or improve blood sugar levels: “Most Americans are active early in the day and more sedentary at night,” says Patton.

What lunch meat is low carb?

Cold meats that are keto-friendly include most deli meats, like sliced turkey, ham, and roast beef . Most cold cuts and keto deli meats contain additives to extend their shelf life, so they may have small amounts of carbs.

What foods give you energy without carbs?

An additional benefit is that protein sources satiate the appetite better than fats and carbs. For a sustained energy boost, spread your protein consumption throughout the day. Include healthy proteins at each meal like eggs, fish, lentils and tofu , and at snack time, try peanut butter or a glass of soy milk.

23 Low Carb Lunch Recipes (2024)

By: Denise Bustard2 Comments
Posted: 11/12/21Updated: 11/12/21

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23 Low carb lunch recipes that work great for meal prep, with net carbs listed so you don't have to track them down. With healthy fats, protein, and vegetables to keep you feeling full, these recipes are easy to prep ahead and portable for a convenient worklunch.

Just like our popular lunch meal prep ideas, these recipes will have you looking forward to lunchtime (no boring sandwiches)!

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Meal prep is one of the most effective ways to help you stick to your healthy eating goals. These low-carb lunch recipes are filled with healthy vegetables, protein and fats to keep you feeling full throughout the afternoon. Including portable lunches and snack options, these are great for prepping ahead!

There are so many options here - from meal prep bowls to soup, salad, snacks, and even a few breakfast recipes (which are great for either lunch or to pack as snacks)! Whether you’re following a low carb diet or not, these low carb lunch recipes are easy, delicious, and filled with nourishing ingredients.

Reasons You'll Love These Recipes

they are low carb, yet so delicious and satisfying
each one is filled with healthy, wholesome ingredients including healthy fats, protein, and low carb veggies
we've included the net carbs for each recipe to make things easier for you!

FAQ

How long do these low carb lunches last?

Most of these recipes will keep in the fridge for up to 4 days, and some are freezer friendly (see each recipe for specific details). If you want to prep lunches for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly recipes.

Do you have a low carb meal prep guide?

Yes! You can purchase our low carb meal prep recipes ebook here. It includes 10 of our favorite low carb meal prep lunch recipes + 2 bonus breakfast meal prep recipes!

Lunch packing tips

keep avocado seperate until you serve to prevent it from browning
store condiments and sauces separate until serving (we love these condiment containers!)
cook your veggies 'al dente' as they will cook a second time when reheating
include snacks in your meal prep so that you don't have to hit the vending machine or drive through when you get unexpectedly hungry!
see our how to meal prep beginners guide for more tips!

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Meal Prep Bowls

Santa Fe Chicken Low Carb Meal Prep Bowls

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.

Check out this recipe

Santa Fe chicken low carb meal prep bowls - 8g net carbs

Low Carb Satay Beef Meal Prep Bowls

With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.

Check out this recipe

Low carb satay beef meal prep bowls - 6g net carbs

Baked Meatball Meal Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.

Check out this recipe

Baked meatball meal prep with spaghetti squash - 11g net carbs

Instant Pot Ground Turkey Stuffed Peppers

Soup & Salad

Crockpot Broccoli Turmeric Soup (keto, vegan)

This super healthy broccoli, ginger and turmeric soup is a powerhouse of anti-inflammatory ingredients and will warm you right up on a cold day.

Check out this recipe

Crockpot broccoli turmeric soup - 6 g net carbs

Ranch Chicken Jar Salads

These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.

Check out this recipe

Ranch chicken salad jars - 6g net carbs

Creamy Roasted Cauliflower Soup

Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.

Check out this recipe

Creamy roasted cauliflower soup - 10 g net carbs

Breakfast + Snacks

Chocolate Chia Pudding

This chocolate chia pudding is a healthy meal prep breakfast or snack, packed with protein and healthy fats. Made with just a few simple ingredients, this meal prep recipe makes four breakfasts in under 10 minutes.

Check out this recipe

Chocolate chia pudding - 3g net carbs

Low Carb Meal Prep Breakfast Bowls

Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.

Check out this recipe

Low carb breakfast meal prep bowl - 8g net carbs

Meal Prep Baked Eggs

Easy meal prep baked eggs in a muffin tin! Bulk prep your eggs for easy grab-and-go breakfasts in the morning. Low carb, gluten-free, and ready in under 20 minutes.

Check out this recipe

Meal prep baked eggs - 0 g carbs

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Reader Interactions

Jernai Harris says
Posted on 8/24/21 at Posted on 8/24/21
I am new to keto and meal planning. I am open for all new and helpful suggestions. I need assistance with meal preparation and planning because of my three small children (boys).
Reply
- Jasmine @ Sweet Peas & Saffron says
  Posted on 8/24/21 at Posted on 8/24/21
  Hi Jernai, you're in the right place for all things meal prep! You might find this step by step guide on how to meal prep helpful. Cheers! 🙂
  Reply

23 Low Carb Lunch Recipes (2024)

Reasons You'll Love These Recipes

FAQ

Lunch packing tips

Favorite Meal Prep Containers

Meal Prep Bowls

Soup & Salad

Breakfast + Snacks

Meet Denise Bustard

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Reader Interactions

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FAQs

What is lunch on the Atkins diet? ›

References