32 Keto Lunch Meal Prep Ideas for Busy Weeks

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Post #1: Keto Lunches You Can Take to Work

Post #2: Keto Lunches You Can Meal Prep for the Week

Post #3: Keto Fast Food Lunch Options

Post #4: Super Quick Keto Lunch Recipes (15 min or less)

Post #5: Keto Salad Lunch Recipes (Coming Soon!)


Do you ever stare at your fridge full of food and think…I would rather go through a drive thru?

We have all been there. We can have a fridge stocked with a ton of healthy keto friendly food and still not feel like making anything for lunch or dinner.

If I don’t have something in the fridge, ready to go for lunch, I am MUCH more likely to eat out and ultimately grab something unhealthy, even if I have healthy options in the fridge.

If you can get in the habit of spending some time at the beginning of your week to get your lunches prepared for the whole week- you will be much more likely to actually EAT those lunches instead of running through a fast food restaurant.

If you are wanting to have a fridge full of fully prepared keto lunches, then this is where you should be!


Meal Prep Goals:

What are your goals this week for meal prepping?

I recommend starting slow when you are first learning how to meal prep. A good way to do this, is to start by fully prepping one meal for the week- this week you should choose lunch

I also read something this week that was so important to the way we think about any lifestyle change.

In regards to goals, and making changes, Peter Economy, says something brilliant here :

“You are 42 percent more likely to achieve your goals if you write them down. Writing your goals down not only forces you to get clear on what, exactly, it is that you want to accomplish, but doing so plays a part in motivating you to complete the tasks necessary for your success.”

So write it down! Write out your keto goals (those big scary long term ones!) and then write down your weekly steps you will take this week to make those keto goals come true in the future!


Keto Lunch Meal Prep Tips:

  • Keep it simple- if you are overwhelmed, just remember one tip; pick a meat, pick a veggie, and pick a fat. With three choices, you have a full keto meal.

  • Save time- when you can, save yourself some time by buying pre chopped veggies or prepackaged keto snacks. You don’t have to MAKE everything you eat.

  • Have the right tools- make sure you have a good set of tupperware for storing your prepped food, and something to transport it in. These meal prep containers are SUPER popular for keto.

  • Set a timer- when you first start meal prepping, set a time for one hour. See how much you can get done in that amount of time. Then you can scale based on the time actually spent per meal for next week. This also challenges you to get things done quicker!

  • Do your shopping ahead of time- I always order my groceries online. I save SO much time and energy this way. But if you still go to the grocery store, be sure to go to the store the day before you meal prep. If you spend all of that time at the store and then have to come home and meal prep, you will be super tired by the end of it.

  • Double your recipe: if you are making something for dinner, go ahead and double the recipe so you will have a couple meals for leftovers throughout the week- woohoo look at you meal prepping!


Also, have you grabbed my free 14 day keto meal plan?

Download it now, here!

How do I become prepared on the keto diet?

I like to refer to this as lazy meal prep. Preparing the time consuming part of your meal ahead of time can make for a super quick lunch thrown together at a moment’s notice. As a rule, I have a few simple tasks I complete at the beginning of each week to make sure I know what is for lunch- AND I know exactly how I am going to achieve the goals I have set out:

  • Have meat thawed out for the week on Sunday/Monday so when you are ready to cook- your meat is too

  • Chop your veggies on your normal “meal prep” day. Have washed, fresh veggies ready to go in the fridge for lunches and snacks that week

  • Mix your spices/sauces at the beginning of the week so you don’t spend time and extra dishes measuring out everything the day of

  • Have an idea of what you are going to have for lunch each day- even if the idea is “leftovers!”


If you need some extra ideas on what to eat for breakfast, lunch, and dinner, then I have a free 14 day keto meal plan for you!

Download it now!

What can I eat for lunch on keto?

I think its a great idea to keep it simple when you are first starting on keto. Try to stick to a meat, a veggie, and a fat. When you are picking lunch meat, the only thing to watch out for is hidden carbs in the form of sugars. For example, sometimes lunch meat like “honey baked ham” has a lot of hidden sugar and carbs.

If you are still stuck and are concerned about what you can eat, I made a printable keto grocery list that will be super helpful. You can easily mix and match these ideas for a great keto meal.


Keto Lunch Meal Prep Ideas:

Keto Bacon Sausage Meatballs


Bang Bang Zucchini Noodles with Shrimp

*this one has 13g net carbs per serving, mostly because of the sugar from the sauce. You can switch it out for this sauce that is more keto friendly, rather than low carb.


Red Coconut Curry Meal Prep

*sub out almond flour and for rolled oats, try pork rinds instead for an added crunch and no added carbs!


Caribbean Jerk Shrimp Meal Prep Bowl

*sub out brown sugar for a keto friendly brown sugar option, use less orange juice and omit pineapple based on your macros goals!


Don’t forget your free 14 day keto meal plan!

Download it now, here!

P.S. Need some extra keto love? Join my Keto for Beginners Group on Facebook!


Save it for later!

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