Is it a challenge for you to come up with low-carb lunch ideas?
Cutting down on carbs doesn’t have to be a dreadful experience. The key is to find the best carb substitutes that are filling, delicious and healthy.
With these 6 low-carb, high-protein lunch recipes, you’ll have a blast while nurturing your body with healthy fitness meals.
They are all meal-prep friendly to take with you at work, so you don’t fall behind on your ketosis.
What is a Low-Carb Diet, Keto, and Ketosis?
A low-carb diet, or keto, aims to switch the body’s favorite energy source from carbohydrates (glucose) to fat in order to lead to weight loss. The process, called ketosis, occurs when the body doesn’t have enough carbohydrates to burn and switches to burning fat through ketones.
So, to achieve ketosis, you need to consume fewer carbs. Keto requires a daily intake of carbs no more than 5-10% of your calorie intake.
For this reason, you need to stay away from consuming large amounts of refined and processed carbs. These foods can be substituted with healthy fats such as avocado, nuts, olive oil, cheese, chia seeds, and protein sources such as lean meat, fish, tofu, and eggs.
Our List of the Yummiest Low-Carb Lunch Ideas to Try Now!
#1 of the Low Carb Lunch Ideas:
Bulgur and Chicken Bowl
All kinds of bowls make for a great hassle-free, low-carb lunch option that is nutrition-dense and filling.
This low-carb bowl has a base of lettuce, avocado, onions, beetroots, and tomatoes. You can add 50 grams of bulgur and 150 grams of cube-cut pan-fried chicken.
⦁ Cook the bulgur with onion, thyme, and chicken broth
⦁ Prepare all the veggies for the salad
⦁ Marinate the chicken with cumin and other spices and stir-fry it in a pan
⦁ Make a simple dressing of oil, vinegar, salt, and black pepper
#2 of the Low Carb Lunch Ideas:
Peanut Chicken Zucchini Noodles
This low-carb lunch idea is an Asian delicacy gone keto by Sally’s Baking Recipes. It is one of the best high-protein healthy fitness meals because it contains more than one source of protein.
⦁ Cut the zucchini into a spaghetti/noodle shape
⦁ In a heated pan, add sesame oil and garlic
⦁ Next, add carrots, red cabbage, and red peppers and stir fry them for 3 minutes.
⦁ Mix the shredded chicken and the zucchini in the same pan
⦁ In another pan, mix peanut butter, honey, soy sauce, sesame oil, rice vinegar, ginger, and sriracha
⦁ Let them cook for 3 minutes, and add them to the zucchini pan
⦁ Top it up with peanuts, sesame seeds, and spring onions
#3 of the Low Carb Lunch Ideas:
Green Beans with Shrimps and Boiled Eggs
This recipe makes for super quick and easy to prepare healthy fitness meals. It preserves good, so you can make in bulk and eat it throughout the week. Using both shrimps and eggs makes a lovely high-protein lunch.
⦁ Boil 1-2 eggs per plate (If you’re dieting, you can take out the egg yolk, which has 55 calories)
⦁ In a pan with butter, garlic, and dill, cook the shrimps and let them rest
⦁ Boil or microwave the green beans
⦁ You can also prepare cherry tomatoes with oregano and salt on the side
#4 of the Low Carb Lunch Ideas:
Broccoli and Ham Crustless Quiche
Quiche is something you can turn into keto and also a high-protein lunch. In this recipe, we chose broccoli and ham since they go very well together.
Quiche is one of those easy and light low-carb lunch ideas for the whole family.
⦁ Sauté the onions in butter and add them to the bowl of broccoli and ham
⦁ Add cheddar or mozzarella
⦁ In another bowl, whisk eggs and whole whipping cream until they’re in the same consistency
⦁ Next, pour it over the bowl of broccoli and ham
⦁ Bake it for 30-35 minutes to 350-400F
⦁ Accompany it with feta cheese and olive oil
#5 of the Low Carb Lunch Ideas:
Shrimp with Cauliflower Rice
Cauliflower rice is a lifesaver when it comes to low-carb lunch ideas because it substitutes the rice perfectly and is very light to eat. Also, due to the low number of calories, you can eat more in volume.
Cauliflower rice is done by shredding the cauliflower into rice consistency and heating it in a pan.
⦁ Shred the cauliflower with a grater
⦁ In a non-sticking pan, add the shredded cauliflower, a bit of water, salt, and black pepper
⦁ Cook the shrimp with butter, garlic, and thyme
⦁ Mix the cauli rice and shrimps on low fire for 2 minutes
#6 of the Low Carb Lunch Ideas:
Baked Salmon with Grilled Veggies
The last low-carb lunch idea is a Mediterranean-inspired meal. You can choose to grill your favorite veggies.
Zucchini, eggplant, and red peppers, for example, go very well together.
⦁ Use a grilling pan and add olive oil for cooking
⦁ Grill the veggies with patience
⦁ Preheat the oven to 450 F
⦁ Bake the salmon on the spreadsheet with lemon, pepper, and salt. You can put a few bay leaves for a delicious aroma
⦁ The salmon should be ready in 12-15 minutes
Which one of the low-carb lunch ideas are you going to try?
Preparing your low-carb lunch takes some knowledge on what foods to choose and what to cut down on. The best way is to combine foods that are nutrient-dense and high in protein as well as rich in healthy fats.
First, choose 1-2 protein sources that will provide your body with a proper amount of amino acids. Next, make sure fiber-rich foods are always available in your pantry, such as broccoli, avocado, artichoke, potatoes, zucchini, onions, and tomatoes.
A low-carb lunch that is easily prepared will help you stay in ketosis, while a high-protein lunch will keep you satiated for longer.