20 Keto Lunch Meal Prep Ideas That Are Great for Work
Are you tired of struggling to find keto-friendly lunch options at work? Meal prepping can be a game-changer for sticking to your ketogenic diet while staying productive. With these 20 keto meal prep ideas, you’ll have delicious, low-carb lunches ready to grab and go throughout the week.
The keto diet focuses on high-fat, moderate-protein, and low-carb foods to help your body reach ketosis. This metabolic state can lead to various health benefits, including weight loss and improved energy levels. By planning and preparing your meals in advance, you’ll save time and avoid the temptation of non-keto options. To help you out I’ve created a all-in-one meal planning solution, you’ll find you will use it year after year!
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From chicken fajitas to cauliflower rice bowls, these meal prep ideas offer variety and flavour while keeping you in ketosis. You can easily store prepped ingredients like grilled meats and chopped vegetables in airtight containers, ready to assemble for a quick and satisfying lunch. Let’s explore these tasty options to make your workweek lunches both keto-friendly and stress-free.
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20 Keto Meal Prep Ideas
Keep reading for more ideas.
Understanding Keto Meal Prep
Keto meal prep can help you stick to your low-carb diet while saving time and money. It involves planning and cooking meals in advance that fit the keto macronutrient ratios.
Benefits of Meal Prepping on a Keto Diet
Meal prepping on keto makes it easier to track your macros. You can plan your meals to fit your daily carb limit. This helps you stay in ketosis.
Prepping saves time during busy weekdays. You won’t need to cook every day. Just grab your ready-made keto meal and go.
It can also save money. Buying ingredients in bulk for meal prep is often cheaper. You’ll waste less food too.
Keto meal prep reduces the temptation to eat non-keto foods. When you’re hungry, you’ll have keto-friendly options ready.
Key Components of a Keto-Friendly Meal
A keto meal should be high in fat, moderate in protein, and low in carbs. Here’s what to include:
- Proteins: Chicken, beef, fish, eggs
- Healthy fats: Avocado, olive oil, nuts, seeds
- Low-carb veg: Spinach, broccoli, cauliflower
Aim for 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbs.
Use a food scale to measure portions. This ensures you’re getting the right macro ratios.
Invest in good storage containers. Glass or BPA-free plastic works well for keeping food fresh.
Plan your meals around versatile ingredients. Roasted chicken can be used in salads, wraps, or with veg.
Essential Kitchen Tools for Keto Meal Prep
Having the right tools makes keto meal prep easier and more efficient. The right containers keep food fresh, while key appliances save time and effort.
Choosing the Best Containers
Proper storage is crucial for keto meal prep. Glass meal prep containers are ideal as they don’t absorb odours or stains. They’re also microwave and freezer-safe. Look for containers with airtight lids to keep food fresh longer.
Plastic containers are lighter but choose BPA-free options. Opt for various sizes to store different portions and ingredients. Divided containers are great for keeping foods separate.
Consider stackable containers to save fridge space. Labels help you track meal dates and contents easily.
Must-Have Appliances and Gadgets
A food processor is essential for chopping veggies and making cauliflower rice. It saves time and ensures consistent results.
A slow cooker is perfect for making large batches of keto-friendly soups and stews. Set it and forget it while you prep other meals.
An air fryer creates crispy keto dishes without excess oil. It’s great for cooking meats and vegetables quickly.
A high-powered blender is useful for making smoothies, sauces, and keto-friendly desserts.
Don’t forget basic tools like sharp knives, measuring cups, and a kitchen scale for accurate portions.
Creating Your Keto Meal Plan
To start your keto meal prep, you need a solid plan. Begin by deciding how many meals you want to prepare for the week.
Next, choose your recipes. Look for dishes that are high in fat, moderate in protein, and low in carbs. Aim for meals with less than 20g net carbs per serving.
Make a shopping list based on your chosen recipes. Include keto-friendly staples like meat, fish, eggs, cheese, and low-carb vegetables.
When planning, consider your daily macronutrient goals. A typical keto diet consists of:
- 70-80% fat
- 20-25% protein
- 5-10% carbs
Use a food tracking app to help you stay within these ranges.
Prepare your meals in batches. Cook larger portions and divide them into individual servings for easy grab-and-go options.
Some popular keto meal prep ideas include:
- Chicken fajitas with cauliflower rice
- Salmon and asparagus
- Low-carb Mexican bowls
Don’t forget to include variety in your plan. Mix different proteins, vegetables, and fats to keep your meals interesting and nutritionally balanced.
Lastly, invest in good quality containers to store your prepped meals. This will help keep your food fresh throughout the week.
Breakfast Options to Kickstart Your Day
Starting your day with a keto-friendly breakfast can help you stay energised and focused. These options are not only delicious but also easy to prepare in advance for busy mornings.
Savoury Breakfast Ideas
Egg muffins are a versatile keto staple. Mix eggs with cheese, veggies, and meat of your choice. Pour into a muffin tin and bake. They’re perfect for grab-and-go mornings.
A keto breakfast sandwich is another tasty option. Use keto bagels or cloud bread as a base. Fill with bacon, eggs, and avocado.
Breakfast casseroles are brilliant for meal prep. Layer cauliflower, sausage, eggs, and cheese in a baking dish. Cook once and enjoy all week.
For a quick option, try a cheese and spinach omelette. It’s high in protein and healthy fats to keep you full until lunch.
Keto-Friendly Breakfast Sweets
Chia seed pudding is a sweet treat that’s easy to make ahead. Mix chia seeds with unsweetened almond milk and your favourite keto-friendly sweetener.
Keto pancakes are another crowd-pleaser. Use almond flour and cream cheese for a fluffy texture. Top with a dollop of sugar-free whipped cream.
Keto breakfast smoothies can be both sweet and nutritious. Blend spinach, avocado, and berries with coconut milk for a creamy drink.
Low-carb granola with unsweetened yoghurt is perfect for busy mornings. Make a big batch using nuts, seeds, and coconut flakes.
Lunch Preparations for Sustained Energy
Packing keto lunches for work can keep you energised all day. Keto lunch ideas often focus on protein and healthy fats.
Try making a keto chicken salad with mayo, celery, and herbs. It’s quick to prepare and stays fresh in the fridge.
Taco salad is another great option. Use ground beef, lettuce, cheese, and avocado. Skip the tortilla chips to keep it low in carbs.
Korean beef bowls are tasty and filling. Cook minced beef with ginger, garlic, and soy sauce. Serve over cauliflower rice for a keto-friendly meal.
Here’s a simple meal prep plan:
- Sunday: Cook protein (chicken, beef, eggs)
- Monday: Prepare salads and veggies
- Tuesday: Portion meals into containers
Remember to include fats like olive oil, avocado, or nuts in your lunches. These help you feel full and provide sustained energy.
Keep snacks handy too. Hard-boiled eggs, cheese cubes, and celery with peanut butter are good choices.
By planning ahead, you’ll have delicious keto-friendly lunches ready for the work week. This helps you stick to your diet and stay energised.
Dinner Recipes for a Satisfying End to the Day
Keto dinner recipes can be quick and easy or slow-cooked for maximum flavour. These meals are packed with protein and healthy fats to keep you feeling full.
Keto Dinners in Under 30 Minutes
Quick keto dinners are perfect for busy weeknights. Try a spicy keto chili without beans for a hearty meal. Use ground beef, diced tomatoes, and plenty of spices.
For a lighter option, make a keto stir fry. Use chicken or prawns with low-carb veg like broccoli and peppers. Cook in coconut oil and season with soy sauce and ginger.
Cheese-stuffed burger bombs are another fast option. Wrap minced beef around cheese cubes, then grill or fry. Serve with a side salad for added nutrients.
Slow Cooker Keto Specialities
Slow cooker meals are brilliant for meal prep. You can make a big batch to enjoy throughout the week.
Keto butter chicken is a tasty choice. Use chicken thighs, cream, and spices like garam masala and turmeric. Let it cook all day for tender, flavourful meat.
Another option is a keto pot roast. Use a fatty cut of beef like chuck roast. Add low-carb veg like celery and mushrooms. The meat will be fall-apart tender after several hours.
Egg drop soup is simple to make in a slow cooker. Use chicken broth, eggs, and butter. Add some spinach for extra nutrients.
Quick and Easy Keto Snacks and Desserts
Keeping keto-friendly snacks and desserts on hand is crucial for your meal prep success. These options are perfect for satisfying cravings without derailing your diet.
For a savoury snack, try Greek yoghurt with fresh berries and nuts. It’s quick to prepare and packed with protein. Cheese sticks and slices are also great grab-and-go options.
If you’re craving something sweet, keto chocolate mousse pudding are a brilliant choice. They’re dairy-free, gluten-free, and sugar-free, making them perfect for various dietary needs.
Here’s a simple recipe for a keto cheesecake dip:
- 225g whipped cream cheese
- 3 tablespoons softened salted butter
- 120ml sweetener
- 1/2 teaspoon vanilla
Mix all ingredients in a bowl. Serve with blackberries for a delicious dessert.
For a veggie-based snack, try keto caprese avocado bowls. Fill avocado halves with mozzarella pearls and cherry tomatoes for a quick and tasty treat.
Remember, keto meal prep doesn’t have to be complicated. Keep these simple snacks and desserts in your repertoire for easy, on-the-go options that fit your lifestyle.
International Cuisine with a Keto Twist
Eating keto doesn’t mean you have to miss out on flavours from around the world. You can enjoy tasty international dishes while sticking to your low-carb diet.
Try Greek chicken meal prep for a Mediterranean flair. Marinate chicken in lemon, garlic, and herbs, then serve with a Greek salad and tzatziki sauce.
Fancy an American classic? Whip up a keto Philly cheesesteak using sliced beef, peppers, and cheese. Serve it in lettuce wraps instead of bread for a low-carb twist.
For a taste of the tropics, make Hawaiian pizza chicken. Top grilled chicken with sugar-free tomato sauce, ham, and pineapple (in moderation). It’s a delicious way to satisfy pizza cravings.
Cilantro/coriander lime chicken with cauliflower rice brings Mexican flavours to your plate. The zesty chicken pairs perfectly with the light, fluffy ‘rice’.
Buffalo chicken meatballs offer a spicy kick. Mix ground chicken with hot sauce and blue cheese, then bake for an easy, portable meal.
Remember, keto-friendly international cuisine swaps grains for low-carb alternatives. You’ll use cauliflower rice instead of regular rice, and lettuce wraps in place of tortillas.
With these ideas, you can travel the world through your taste buds while staying in ketosis. Enjoy cooking and savouring these delicious, keto-friendly international dishes!
Meal Prep Strategies for a Busy Lifestyle
Planning is key for successful keto meal prep. Set aside time each week to plan your meals and make a shopping list. This will save you precious minutes during hectic workdays.
Batch cooking is your best friend. Dedicate a few hours on the weekend to cook large portions of keto-friendly meals. You can then portion these out for the week ahead.
Invest in quality storage containers. Glass containers are ideal as they’re microwave-safe and keep food fresh longer. Label each container with the contents and date for easy tracking.
Make use of your freezer. Many keto meals freeze well, allowing you to prepare food weeks in advance. Simply defrost and reheat when needed.
Don’t forget about no-cook options. Cheese sticks and nuts are quick, portable snacks that require zero preparation.
Utilise your slow cooker or pressure cooker. These appliances can cook meals whilst you’re at work, saving you time in the evening.
Prep ingredients in advance. Wash and chop vegetables, cook meats, and prepare sauces during your free time. This makes throwing together meals much quicker during the week.
Remember, meal prep doesn’t have to be complicated. Even small steps can make a big difference in maintaining your keto diet whilst managing a busy lifestyle. Grab your all-in-one meal planner bundle to make your life easier.
Storing and Reheating Your Keto Meals
Proper storage is key for your keto meal prep. Use airtight meal prep containers to keep your food fresh. Glass or BPA-free plastic containers work well.
Store your meals in the fridge for 3-4 days or in the freezer for up to 3 months. Label containers with dates to track freshness.
For reheating, the microwave is quick and easy. Use a microwave-safe container and heat in 30-second intervals, stirring between.
Oven reheating gives better results for crispy foods. Preheat to 180°C and heat for 10-15 minutes.
Avoid reheating salmon meal prep dishes in the microwave. Instead, eat cold or gently warm in the oven to maintain texture.
Crockpot recipes reheat well. Simply transfer to a pot and warm on low heat, stirring occasionally.
Remember food safety: always reheat to at least 75°C throughout. Let meals cool before refrigerating or freezing to prevent bacterial growth.
For best results, separate components like sauces or toppings before storing. This keeps textures intact and makes reheating easier.