Lunches – Hot & Cold

Lunches seem to be difficult for people on the go. Some people don’t have a way to heat things up, or they need to eat in the car, Some need fast food or have business lunches.

A little meal prep on the weekends can make the work days easier.

There really are so many options, start simple…What did you eat before keto?? Can it be Keto-fied? Most food can be.

This is good for kids or teens in school too, it doesn’t need to be difficult, in fact, the easier the better.


Let’s start with cold foods –

  • You can still eat sandwiches, make fathead bagels, chaffles, or one of the other keto friendly breads. My favorite is the wonder waffles (listed with the chaffles). A low carb tortilla can work for some as well.
  • Chicken salad, tuna salad, egg salad…I have even made pork salad with leftover pork chops. Put it on bread, eat it with a fork, eat it on vegetables like a dip.
  • Deli meat and cheese can just be rolled up and eaten, or add some cream cheese in the middle, maybe a pickle. Maybe add a couple boiled eggs or deviled eggs.
  • Lots of leftovers are good cold, how about cold pizza or cold fried chicken?
  • There are always salads made with veggies, and maybe a little left over steak or chicken on top, with your favorite dressing
  • Sometimes just a meat and cheese plate with your favorite vegetable and some dip can be enough.
  • I can eat a cold leftover artichoke for lunch and be perfectly happy.
  • Add “potato” salad or some cole slaw to make it more of a meal.
  • Don’t forget the occasional treat for kids and adults alike, a cupcake, some cookies, a brownie.
  • Sometimes I just do a YQ yogurt with some berries and granola (grain free) or some chia pudding made with cottage cheese or yogurt for protein.

How about some hot meals –

  • Number one on my list would be left over dinner. I try to make extra portions for lunches. They can be eaten as is, or re-purposed, like leftover chicken can become chicken salad, or left over steak can be cut up on a veggie salad.
  • Soup – Soups are great because you can make a big batch and portion it out to feed
    multiple people throughout the week or freeze it and grab it to go in the morning. You can heat this up
    and take it in a good thermos and it will stay hot until lunch.
  • Pizza bowls – put cheese, pepperoni, onions, mushrooms, peppers…all your favorite toppings in a bowl with or without sauce and then just microwave it for a minute at lunch time.
  • I love loaded broccoli, steamed broccoli with cheese, bacon, butter and a little sour cream. I do suggest you cook the broccoli at home and just reheat at work…the smell offends some people.
  • You can even cook things in the microwave like mug lasagna, scrambled eggs, muffins.

Sometimes we need or want to eat out –


Fast food – burgers without buns, salads, sandwiches without bread, hot dogs without the bun, tacos and burritos without the tortillas – Just avoid the bread, rice, pasta and sugar…watch sauces and condiments too

Sit down restaurants – unbreaded meats and seafoods, extra veggies or a side salad instead of fries or potatoes.

Here are some more specific ideas for eating out

If you find yourself unprepared for lunch while out and about here are some other ideas.

Snacks – For your desk or in your car/purse/backpack…

  • Nuts and seeds – pre-portioned to control carbs and calories
  • Cheese sticks or string cheese
  • Meat sticks or jerky
  • Protein bars
  • Veggies and dip
  • Whisps or Moon Cheese
  • Pork rinds
  • Drink drops or flavorings to add to water or ice tea

Here are some ideas for breakfast on the go too.


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