13 Quick & Healthy Keto Lunch Ideas for Work: Easy Meal Prep

When I first started following a keto lifestyle, the hardest part was figuring out what to eat at work. I didn’t want to spend hours in the kitchen, and I needed something quick, easy, and filling. That’s why I put together these 13 healthy keto lunch ideas for work—they’re perfect for busy days, easy to meal prep, and super tasty.

These recipes are not only low carb and high protein, but they’re also great for weight loss and keeping your energy steady throughout the afternoon.

These meals are versatile. Some are cold keto lunch ideas with no heat needed, others are easy keto lunch boxes for adults that you can prep ahead of time.

Whether you want a cheap option, something for meal prep, or just a quick bite, these recipes fit right in.

So, if you’re looking for easy keto lunch for work, no cooking required, you’re in the right place. Let’s dive into these quick and delicious recipes!

Why You’ll Love These Recipes

• Quick & easy – All 15 recipes are simple to make and perfect for busy workdays.
• Meal prep friendly – You can prepare these keto lunches ahead of time for the whole week.
• Cold keto lunch ideas – Many options are no heat, so they’re great if you don’t have a microwave at work.
• Perfect for weight loss – Low carb, high protein meals that keep you full and support your goals.
• Quick energy boost – Balanced keto meals that prevent the mid-day slump.
• Cheap & budget-friendly – Healthy keto lunch box ideas for adults that don’t cost much.
• No cooking needed – Some recipes are easy keto lunches for work that require zero cooking.
• Tasty & satisfying – Packed with flavor while still being low carb and keto-approved.

1. Keto Chicken Salad Lettuce Wraps

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I absolutely love this Keto Chicken Salad Lettuce Wraps because it’s a quick, filling, and refreshing lunch option for work.

The creamy chicken salad mixed with avocado, celery, and a touch of Dijon mustard makes a perfectly balanced, low-carb, high-protein meal.

These wraps are ideal for weight loss, keeping your energy steady, and they travel well.

Paired with the right sides and snacks, they form a complete lunch box that’s both satisfying and visually appealing—perfect for a photo-ready keto lunch.

This recipe takes about 15–20 minutes to make, and if you’re prepping for the whole week, it requires around 25–30 minutes.

Once prepared, packing your lunch box each day takes just 2–3 minutes.

It’s perfect for a keto, low-carb, high-protein diet, but not suitable for vegans since it contains chicken and mayonnaise.

Ingredients

• 2 cups cooked chicken breast, diced or shredded
• 3 tbsp mayonnaise (or mayo + Greek yogurt mix)
• 1 small avocado, mashed
• 1 celery stalk, finely chopped
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• Salt, pepper, paprika to taste
• 6 large lettuce leaves (romaine or butter)

Instructions to Make

1. Cook the chicken: Place 2–3 chicken breasts in a pot and cover with water or low-sodium chicken broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes until fully cooked. Drain and let cool. Dice or shred the chicken into bite-sized pieces.
2. Prepare the dressing: In a small bowl, mash the avocado and mix with mayonnaise, Dijon mustard, and lemon juice until smooth and creamy.
3. Combine ingredients: In a large bowl, fold the avocado-mayo mixture into the shredded chicken. Add chopped celery, salt, pepper, and paprika, and stir until all ingredients are evenly coated. Taste and adjust seasoning if needed.
4. Assemble the wraps: Lay out the lettuce leaves and spoon a generous portion of chicken salad onto each. Roll the lettuce over the filling and secure with toothpicks if desired.
5. Optional garnish: Sprinkle with extra paprika or chopped herbs for color and presentation. You can also add ketchup and mayonnaise on each wrap.

Full Lunch Box Add-Ons

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To make this a complete keto lunch box, include:

• Main: 5 Chicken Salad Lettuce Wraps
• Vegetable side: Cucumber slices, cherry tomatoes, and bell pepper strips drizzled lightly with olive oil
• Extra protein/fat: 10–12 almonds or a small handful of walnuts
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water or unsweetened iced tea

This combination creates a well-balanced, colorful, and filling lunch box that looks fantastic in photos and keeps you energized all afternoon.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Chicken Salad Wraps	380 kcal	35 g	28 g	4 g	3 g
Veggie Side	50 kcal	1 g	3 g	4 g	2 g
Nuts	100 kcal	4 g	9 g	2 g	1 g
Berries	50 kcal	0 g	0 g	5 g	2 g
Total	580 kcal	40 g	40 g	15 g	8 g

How to Meal Prep for the Whole Week

This recipe is perfect for prepping several lunches at once so your week stays easy and stress-free.

1. Prepare the chicken salad: Cook or poach enough chicken for the week (about 6 cups for 5 lunches). Shred or dice it, then mix with the avocado-mayo dressing and celery. Store in an airtight container in the fridge.
2. Prep your lettuce and sides: Wash and dry 30 large lettuce leaves, keeping them layered between paper towels in a zip-lock bag to stay crisp. Portion cucumber, cherry tomatoes, nuts, and berries into containers for each day.
3. Assemble daily: Each morning, roll the chicken salad into 3 lettuce wraps and add the pre-packed sides and snacks. Add avocado or dressing just before eating for maximum freshness.

✅ With these simple steps, you can have 5 full keto lunch boxes ready for the week with minimal effort.

2. Egg Salad Stuffed Avocados

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I love Egg Salad Stuffed Avocados because they’re creamy, satisfying, and super easy to make.

This dish is perfect for a quick keto lunch that keeps you full without feeling heavy.

The combination of protein-packed eggs and healthy fats from avocado makes it ideal for weight loss and steady energy throughout the afternoon.

Plus, when paired with complementary sides and snacks, it becomes a full, colorful keto lunch box that’s ready to pack for work.

You can make this dish in 15–20 minutes, and meal prepping for the week takes about 20–25 minutes.

Daily packing is quick, around 2 minutes. This lunch is ideal for keto and low-carb eating, but it’s not vegan because it includes eggs and mayonnaise.

Ingredients

• 4 large hard-boiled eggs
• 2 ripe avocados
• 2 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 tbsp chopped chives or green onions
• Salt and pepper to taste
• Optional garnish: paprika or chopped parsley

Instructions to Make

1. Cook the eggs: Place eggs in a pot and cover with water. Bring to a boil, then simmer for 10–12 minutes. Drain, cool in ice water, then peel.
2. Prepare the egg salad: Chop the hard-boiled eggs and place them in a bowl. Add mayonnaise, Dijon mustard, lemon juice, chives, salt, and pepper. Mix gently until creamy but still slightly chunky.
3. Prepare the avocados: Slice each avocado in half, remove the pit, and scoop out a little flesh to create a small cavity for the egg salad.
4. Assemble: Spoon the egg salad into the avocado halves. You can also add cheese cubes in it. These are optional. Sprinkle with paprika or parsley for garnish.

Full Lunch Box Add-Ons

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• Main: 2 Egg Salad Stuffed Avocados
• Vegetable side: Baby spinach and arugula salad with olive oil and lemon juice
• Extra protein/fat: 1 oz cheese cubes or a handful of almonds
• Low-carb treat: ½ cup sliced strawberries or blueberries
• Optional beverage: Unsweetened iced tea or sparkling water

This combination makes a complete, satisfying, and visually appealing lunch box that’s perfect for work or meal prep photos.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Egg Salad Stuffed Avocados	400 kcal	18 g	34 g	5 g	8 g
Veggie Side	30 kcal	1 g	2 g	2 g	1 g
Cheese/Nuts	100 kcal	6 g	8 g	1 g	0 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	555 kcal	25 g	44 g	12 g	10 g

How to Meal Prep for the Whole Week

This recipe is great for prepping several lunches ahead of time.

Start by hard-boiling enough eggs for 5 lunches, then peel and chop them for the egg salad. Mix the eggs with mayonnaise, Dijon mustard, lemon juice, chives, and seasoning, and store in an airtight container in the fridge.

Keep the avocado halves separate and prepare them fresh each morning, or if you prefer, scoop out the cavity in advance and store covered with plastic wrap to prevent browning.

Portion the salad greens, nuts/cheese, and berries into containers so that each day you can assemble a fresh, complete lunch box in just a few minutes.

3. Turkey & Cheese Roll-Ups with Veggies

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These Turkey & Cheese Roll-Ups are incredibly quick to make, high in protein, and perfect for a low-carb keto lunch.

The combination of sliced turkey, cheese, and crisp veggies makes a satisfying wrap without the carbs of bread.

When paired with a few healthy sides and snacks, it forms a complete keto lunch box that’s easy to take to work or prep ahead for the week.

These roll-ups can be made in 10–15 minutes. Meal prepping for the whole week takes roughly 20–25 minutes, and packing each day takes only 1–2 minutes.

It’s a great keto, low-carb, and high-protein option, but not vegan since it contains turkey and cheese.

Ingredients

• 6 slices of deli turkey breast
• 3 slices of cheddar or Swiss cheese, cut in half
• ½ cucumber, cut into thin sticks
• 1 small bell pepper, sliced
• 1 small avocado, sliced
• Optional: lettuce leaves or spinach
• Salt and pepper to taste

Instructions to Make

1. Lay out the turkey slices: Place a slice of turkey flat on a cutting board.
2. Add cheese and veggies: Lay half a slice of cheese, a few cucumber sticks, bell pepper slices, avocado, and optional lettuce/spinach on top of each turkey slice.
3. Roll tightly: Roll the turkey around the filling to form a compact roll. Secure with a toothpick if needed.
4. Season lightly: Sprinkle a little salt and pepper if desired. Repeat with remaining slices.

Full Lunch Box Add-Ons

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• Main: 3 Turkey & Cheese Roll-Ups
• Vegetable side: Cherry tomatoes, celery sticks, and snap peas with a small container of ranch or olive oil for dipping
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup blueberries or raspberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This lunch box is colorful, filling, and perfectly balanced with protein, healthy fats, and fiber. It’s ideal for work, weight loss, or quick energy throughout the day.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Turkey & Cheese Roll-Ups	300 kcal	25 g	20 g	3 g	2 g
Veggie Side	40 kcal	1 g	0 g	6 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	465 kcal	30 g	29 g	15 g	6 g

How to Meal Prep for the Whole Week

Meal prepping these Turkey & Cheese Roll-Ups is simple and keeps your lunches ready to grab.

1. Prepare the fillings in advance: Slice cucumbers, bell peppers, and avocado (or store avocado separately to avoid browning). Keep turkey and cheese slices ready for rolling.
2. Assemble partially or fully: You can either roll the turkey wraps the night before or store ingredients separately and assemble in the morning for maximum freshness.
3. Pack sides: Portion cherry tomatoes, celery sticks, snap peas, nuts, and berries into containers for each day. Keep any dips in small separate containers.
4. Store carefully: Use airtight containers or lunch boxes with compartments to keep rolls intact and veggies crisp.

✅ With this method, you can prep all 5 lunches in about 20–25 minutes and enjoy fresh, balanced keto meals throughout the week.

4. Tuna Salad with Cucumber Slices

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I love this Tuna Salad with Cucumber Slices because it’s refreshing, high in protein, and extremely easy to prepare.

This meal is ideal for weight loss or keeping your energy steady at work.

When combined with healthy fats, additional veggies, and a small low-carb treat, it forms a complete, balanced lunch box that’s quick to assemble and looks great in photos.

This dish takes just 10–15 minutes to prepare, and meal prepping for multiple lunches requires about 20–25 minutes.

Daily packing is very quick, about 1–2 minutes. It’s perfect for a keto, low-carb, high-protein diet, but not vegan because it contains tuna and mayonnaise.

Ingredients

• 1 can (5 oz) tuna in water, drained
• 2 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 celery stalk, finely chopped
• 1 small dill pickle, chopped (optional)
• Salt and pepper to taste
• 1 medium cucumber, sliced into rounds or sticks

Instructions to Make

1. Prepare the tuna: Drain the tuna and place it in a medium mixing bowl.
2. Mix the salad: Add mayonnaise, Dijon mustard, lemon juice, chopped celery, and pickle (if using). Stir until well combined. Season with salt and pepper to taste.
3. Prepare cucumber slices: Wash and slice cucumber into rounds or sticks for dipping or serving alongside the tuna salad.
4. Assemble the lunch box: Spoon a generous portion of tuna salad into a container and arrange cucumber slices next to it. Sprinkle a little paprika or chopped herbs for garnish if desired.

Full Lunch Box Add-Ons

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• Main: Tuna salad (1 container) with cucumber slices
• Vegetable side: Cherry tomatoes, bell pepper strips, or baby spinach with a drizzle of olive oil
• Extra protein/fat: 1 boiled egg or 10–12 almonds
• Low-carb treat: ½ cup raspberries or blueberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination provides a well-balanced, colorful, and filling lunch box that’s easy to pack for work or school while staying fully keto-friendly.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Tuna Salad	200 kcal	25 g	10 g	1 g	0 g
Cucumber & Veggies	35 kcal	1 g	0 g	5 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	360 kcal	30 g	19 g	12 g	4 g

How to Meal Prep for the Whole Week

This Tuna Salad with Cucumber Slices is excellent for weekly meal prep, letting you save time and have ready-to-go lunches.

1. Prepare the tuna salad in advance: Drain and mix all the ingredients for 4–5 servings and store in an airtight container in the fridge.
2. Prep vegetables: Wash and slice cucumbers and any additional vegetables. Store them separately in containers to keep them crisp.
3. Pack the lunch box daily: In the morning, scoop the tuna salad into your container, arrange the cucumber slices, and add pre-portioned nuts, boiled eggs, or berries. This ensures freshness while saving prep time each day.

✅ Using this approach, you can enjoy 5 fresh, high-protein keto lunch boxes ready for the week without extra stress.

5. Zucchini Noodles with Pesto and Chicken

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I love Zucchini Noodles with Pesto and Chicken because it’s light, refreshing, and perfect for a low-carb keto lunch.

The tender zucchini noodles paired with flavorful pesto and juicy chicken make a filling meal that’s high in protein and healthy fats.

This dish is ideal for weight loss, quick energy, or a satisfying midday meal at work.

When paired with some keto-friendly sides and snacks, it forms a complete lunch box that’s visually appealing and ready to grab-and-go.

You can make this meal in about 20–25 minutes, and meal prepping for the week takes 30–35 minutes.

Packing each lunch daily takes around 2–3 minutes. It’s great for keto, low-carb, and high-protein eating.

Not vegan due to chicken and Parmesan, though it can be made vegan with plant-based alternatives.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 1 cup cooked chicken breast, diced or shredded
• 3 tbsp pesto sauce (store-bought or homemade)
• 1 tbsp olive oil
• 1 tbsp grated Parmesan cheese
• Salt and pepper to taste
• Optional garnish: cherry tomatoes or fresh basil leaves

Instructions to Make

1. Cook the chicken: If not already cooked, season 1 cup chicken breast with salt and pepper, then pan-sear in 1 tsp olive oil over medium heat until cooked through, about 5–7 minutes per side. Dice or shred and set aside.
2. Prepare the zucchini noodles: Heat 1 tbsp olive oil in a skillet over medium heat. Add the spiralized zucchini and sauté for 2–3 minutes until just tender but still slightly firm. Avoid overcooking to prevent sogginess.
3. Combine ingredients: Add the cooked chicken and pesto sauce to the zucchini noodles. Toss gently until everything is evenly coated.
4. Finish and garnish: Sprinkle with Parmesan cheese and optional cherry tomatoes or fresh basil for color and flavor.

Full Lunch Box Add-Ons

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• Main: Zucchini noodles with pesto and chicken
• Vegetable side: Roasted asparagus or broccoli with olive oil and garlic
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a well-rounded, filling, and colorful keto lunch box that’s perfect for work or meal prep photos.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Zucchini Noodles with Pesto & Chicken	300 kcal	25 g	18 g	6 g	2 g
Roasted Veggies	50 kcal	2 g	3 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	475 kcal	31 g	30 g	16 g	6 g

How to Meal Prep for the Whole Week

This Zucchini Noodles with Pesto and Chicken recipe is perfect for weekly meal prep because it stays fresh when stored properly.

1. Cook the chicken in bulk: Prepare enough cooked chicken for 4–5 lunches and store in an airtight container in the fridge.
2. Prep zucchini noodles ahead: Spiralize the zucchinis and store them in a container with a paper towel to absorb moisture, keeping them firm until ready to sauté.
3. Assemble daily or partially ahead: Sauté the noodles and toss with chicken and pesto either the night before or in the morning. Pre-portion roasted vegetables, nuts, and berries into containers to complete the lunch box quickly.

✅ With this approach, you can have 5 ready-to-go keto lunches for the week, saving time while keeping your meals fresh and delicious.

6. Keto Cauliflower Fried Rice

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I love Keto Cauliflower Fried Rice because it’s a low-carb twist on a classic favorite, packed with vegetables, protein, and flavor.

It’s light yet filling, making it ideal for work lunches or weight loss while keeping your energy steady throughout the afternoon.

Paired with healthy fats and small treats, this dish becomes a complete keto lunch box that’s satisfying, colorful, and easy to prep in advance.

This recipe takes 20–25 minutes to cook. Meal prepping for the week requires 30–35 minutes, and daily packing takes about 2–3 minutes.

It’s suitable for keto, low-carb, and high-protein diets if you add meat or eggs. You can also make it vegetarian or vegan by using tofu or plant-based protein.

Ingredients

• 2 cups cauliflower rice (fresh or frozen)
• 1 cup cooked chicken, shrimp, or pork, diced
• 1 small carrot, finely chopped (optional for keto-friendly variation)
• ½ cup peas (optional)
• 2 eggs, beaten
• 2 tbsp soy sauce or coconut aminos
• 1 tbsp sesame oil
• 1 green onion, chopped
• Salt and pepper to taste
• Optional garnish: sesame seeds or fresh cilantro

Instructions to Make

1. Cook the protein: If not pre-cooked, pan-sear chicken, shrimp, or pork in 1 tsp sesame oil over medium heat until fully cooked. Dice and set aside.
2. Cook the eggs: Heat 1 tsp sesame oil in a skillet and scramble the eggs until just cooked. Remove and set aside.
3. Cook the vegetables: In the same skillet, add the remaining sesame oil. Sauté cauliflower rice, carrot, and peas for 3–4 minutes until tender but not mushy.
4. Combine ingredients: Add the cooked protein and scrambled eggs back into the skillet. Stir in soy sauce or coconut aminos, season with salt and pepper, and mix until evenly combined.
5. Finish and garnish: Sprinkle with green onions and optional sesame seeds or fresh cilantro.

Full Lunch Box Add-Ons

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• Main: Keto Cauliflower Fried Rice with protein
• Vegetable side: Steamed broccoli or sautéed zucchini with olive oil
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water or unsweetened iced tea

This combination creates a full, balanced, and colorful keto lunch box that is high in protein and fiber while staying low in carbs.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Cauliflower Fried Rice with Protein	320 kcal	25 g	18 g	8 g	3 g
Steamed/Sautéed Veggies	40 kcal	1 g	2 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	485 kcal	30 g	29 g	18 g	7 g

How to Meal Prep for the Whole Week

Keto Cauliflower Fried Rice is perfect for prepping multiple lunches ahead without losing flavor or texture.

1. Cook the protein in bulk: Prepare enough chicken, shrimp, or pork for 4–5 lunches and store in an airtight container.
2. Prep cauliflower rice and vegetables: Spiralize or rice the cauliflower and chop other vegetables. Store in containers in the fridge to save time.
3. Assemble quickly each day: Sauté cauliflower rice and veggies, then toss with pre-cooked protein and scrambled eggs. Portion into lunch boxes and add sides, nuts, and berries for a complete keto meal.

✅ With this method, you can have 5 fresh and flavorful keto lunches ready for the week in under 30 minutes of prep time.

7. Cheese & Pepperoni Keto Snack Box

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Cheese & Pepperoni Keto Snack Box is simple, satisfying, and perfect for a no-cook keto lunch or snack. It’s high in protein and healthy fats, low in carbs, and takes just a few minutes to assemble. This snack box is ideal for work, weight loss, or a quick energy boost in the afternoon. When paired with fresh veggies and a small treat, it becomes a complete, balanced keto lunch box that’s visually appealing and easy to pack.

This snack box takes only 5–10 minutes to assemble, and prepping for the week takes about 15–20 minutes.

Daily packing is very fast, around 1–2 minutes. It’s ideal for keto, low-carb, and high-protein diets.

Not vegan due to cheese and pepperoni, but you can swap in vegan cheese and plant-based protein if desired.

Ingredients

• 2 oz cheddar cheese, cubed or sliced
• 2 oz pepperoni slices
• ½ cup cherry tomatoes
• ½ cup cucumber slices
• 10–12 almonds or walnuts
• Optional garnish: olives or pickles

Instructions to Make

1. Prepare the main ingredients: Cube or slice the cheddar cheese and arrange it in a container. Layer pepperoni slices next to the cheese.
2. Add fresh vegetables: Wash and slice cucumbers and cherry tomatoes, placing them in the container alongside the cheese and pepperoni.
3. Add nuts and optional items: Portion 10–12 almonds or walnuts and include optional items like olives or pickles to enhance flavor and variety.
4. Arrange aesthetically: Ensure each component is visible and separated for a visually appealing presentation.

Full Lunch Box Add-Ons

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• Main: Cheese and pepperoni slices
• Vegetable side: Cherry tomatoes, cucumber slices, and bell pepper strips
• Extra protein/fat: Almonds or walnuts
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a colorful, high-protein, low-carb lunch box that’s perfect for quick prep and eating on the go.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Cheese & Pepperoni	300 kcal	20 g	25 g	2 g	0 g
Veggie Side	30 kcal	1 g	0 g	5 g	2 g
Nuts	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	455 kcal	25 g	34 g	13 g	4 g

How to Meal Prep for the Whole Week

The Cheese & Pepperoni Keto Snack Box is perfect for easy weekly meal prep since it requires no cooking.

1. Portion cheese and pepperoni: Slice and separate cheese and pepperoni into individual containers for each day. This keeps everything fresh and easy to grab.
2. Prepare vegetables and nuts: Wash and slice cucumbers, cherry tomatoes, and bell peppers. Portion nuts into small containers or snack bags for convenience.
3. Assemble daily or ahead: Place cheese, pepperoni, vegetables, nuts, and optional berries into each lunch box. Keeping items separated ensures freshness and makes your lunch visually appealing.

✅ With this approach, you can prep 5 complete keto snack boxes in under 20 minutes, making them perfect for work or on-the-go meals.

8. Shrimp & Avocado Salad

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I love this Shrimp & Avocado Salad because it’s light, refreshing, and packed with protein and healthy fats.

It’s perfect for a quick keto lunch that keeps you full and energized throughout the day.

You can make this recipe in about 15–20 minutes, and meal prepping for the whole week takes roughly 25–30 minutes.

Once prepped, packing your lunch box each day takes just 2–3 minutes.

It’s ideal for keto, low-carb, and high-protein diets, but not vegan because it contains shrimp.

Ingredients

• 1 cup cooked shrimp, peeled and deveined
• 1 avocado, diced
• 2 cups mixed salad greens (spinach, arugula, or romaine)
• ½ cucumber, sliced
• 1 small bell pepper, chopped
• 1 tbsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste
• Optional garnish: fresh herbs like cilantro or parsley

Instructions to Make

1. Cook the shrimp: If not already cooked, sauté the shrimp in 1 tsp olive oil over medium heat for 3–4 minutes per side until pink and fully cooked. Let them cool slightly.
2. Prepare the salad base: In a large bowl, combine mixed greens, cucumber slices, and bell pepper.
3. Add avocado and shrimp: Dice the avocado and add it to the salad along with the cooked shrimp.
4. Dress the salad: Drizzle olive oil and lemon juice over the salad, then season with salt and pepper. Toss gently to combine.
5. Garnish: Sprinkle with fresh herbs for extra flavor and presentation.

Full Lunch Box Add-Ons

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• Main: Shrimp & Avocado Salad
• Vegetable side: Steamed or roasted asparagus or zucchini
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup blueberries or raspberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a colorful, nutrient-rich keto lunch box that’s satisfying, filling, and visually appealing.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Shrimp & Avocado Salad	300 kcal	25 g	20 g	5 g	5 g
Steamed/Roasted Veggies	40 kcal	1 g	2 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	465 kcal	30 g	31 g	15 g	9 g

How to Meal Prep for the Whole Week

This Shrimp & Avocado Salad is great for prepping multiple lunches without losing freshness.

1. Cook shrimp in bulk: Prepare enough shrimp for 4–5 lunches and store in an airtight container in the fridge.
2. Prep vegetables separately: Wash and slice cucumbers, bell peppers, and greens, and store in containers or zip-lock bags to keep them crisp.
3. Assemble daily: Dice the avocado and toss with pre-portioned salad greens, vegetables, and shrimp in your lunch box. Add nuts and berries separately for a complete, fresh keto lunch.

✅ With this approach, you can enjoy 5 fresh, high-protein keto lunches ready for the week, each taking just a few minutes to assemble daily.

9. Keto Taco Salad Bowl

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This Keto Taco Salad Bowl is a quick, flavorful, and filling lunch perfect for work or meal prep.

Packed with seasoned ground beef, fresh veggies, and creamy avocado, it’s a satisfying low-carb meal that keeps you energized.

You can make it in about 20 minutes, and meal prepping for the week takes roughly 30 minutes.

Daily packing is just 2–3 minutes. It’s ideal for keto, low-carb, and high-protein diets, but not vegan because it contains beef and cheese.

Ingredients

• 1 cup cooked ground beef (seasoned with taco spices)
• 2 cups romaine lettuce, chopped
• ½ cup cherry tomatoes, halved
• ½ avocado, diced
• 2 tbsp shredded cheddar cheese
• 1 tbsp sour cream or Greek yogurt
• 1 tsp olive oil
• Salt and pepper to taste
• Optional garnish: chopped cilantro or sliced jalapeños

Instructions to Make

1. Cook the ground beef: Heat olive oil in a skillet over medium heat, add ground beef, season with taco spices, salt, and pepper, and cook until browned and cooked through, about 6–8 minutes.
2. Prepare the salad base: Chop romaine lettuce and place it in a large bowl. Add cherry tomatoes and diced avocado.
3. Assemble the bowl: Top the lettuce and veggies with cooked ground beef, shredded cheese, and a dollop of sour cream or Greek yogurt.
4. Garnish: Sprinkle with cilantro or sliced jalapeños for added flavor and presentation.

Full Lunch Box Add-Ons

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• Main: Keto Taco Salad Bowl
• Vegetable side: Sliced cucumber or bell pepper strips
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Taco Salad	350 kcal	25 g	22 g	5 g	5 g
Veggie Side	30 kcal	1 g	0 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	505 kcal	30 g	31 g	15 g	9 g

How to Meal Prep for the Whole Week

This Keto Taco Salad Bowl is easy to prep ahead:

1. Cook the beef in bulk: Prepare enough seasoned ground beef for 4–5 lunches and store in an airtight container.
2. Prep vegetables: Chop lettuce, cherry tomatoes, and avocado (store avocado separately until ready to assemble).
3. Assemble quickly daily: Combine prepped lettuce, tomatoes, avocado, and beef in lunch boxes. Portion nuts and berries separately to finish a complete, fresh keto lunch in just a few minutes each day.

✅ With this method, you can enjoy 5 tasty, keto-friendly lunch bowls ready for the week without daily cooking.

10. Hard-Boiled Eggs with Cheese & Nuts

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This Hard-Boiled Eggs with Cheese & Nuts lunch is simple, quick, and perfect for a keto-friendly work meal.

It’s high in protein and healthy fats, keeping you full and energized throughout the afternoon.

You can prepare it in about 15 minutes, and meal prepping for the week takes roughly 20–25 minutes.

Daily packing takes just 1–2 minutes. It’s ideal for keto, low-carb, and high-protein diets, but not vegan because it contains eggs and cheese.

Ingredients

• 2 large hard-boiled eggs
• 2 oz cheddar or Swiss cheese, cubed or sliced
• 10–12 almonds or walnuts
• ½ cup cherry tomatoes or cucumber slices
• Optional garnish: fresh herbs or a sprinkle of paprika

Instructions to Make

1. Boil the eggs: Place eggs in a pot of water and bring to a boil. Cook for 10 minutes, then transfer to ice water to cool. Peel and slice or keep whole.
2. Prepare the cheese and nuts: Cube or slice the cheese and portion nuts.
3. Assemble the lunch box: Place eggs, cheese, and nuts in a container. Add cherry tomatoes or cucumber slices for a refreshing vegetable side.
4. Garnish: Sprinkle with fresh herbs or paprika for presentation.

Full Lunch Box Add-Ons

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• Main: Hard-boiled eggs with cheese and nuts
• Vegetable side: Cherry tomatoes, cucumber slices, or bell pepper strips
• Extra protein/fat: Nuts included in the main portion
• Low-carb treat: ½ cup raspberries or blueberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a balanced, high-protein, low-carb lunch box that’s quick to assemble and visually appealing.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Eggs & Cheese	250 kcal	18 g	20 g	2 g	0 g
Nuts	100 kcal	4 g	9 g	2 g	1 g
Veggie Side	30 kcal	1 g	0 g	4 g	2 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	405 kcal	23 g	29 g	12 g	4 g

How to Meal Prep for the Whole Week

This Hard-Boiled Eggs with Cheese & Nuts lunch box is perfect for quick weekly prep:

1. Boil eggs in bulk: Cook 10–12 eggs at once and store them in the fridge for 4–5 days.
2. Portion cheese and nuts: Divide cheese and nuts into daily containers to save time each morning.
3. Assemble daily or ahead: Add eggs, cheese, nuts, and vegetables into lunch boxes. Include berries separately for freshness. Packing takes just 1–2 minutes each day.

✅ With this method, you can have 5 ready-to-go keto lunches in under 30 minutes of prep time.

11. Chicken & Cauliflower Rice Burrito Bowl

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This Chicken & Cauliflower Rice Burrito Bowl is a hearty, low-carb keto lunch that’s packed with protein and flavor.

It’s perfect for work or meal prep because it’s filling, colorful, and keeps you energized.

The recipe takes about 25 minutes to make, and meal prepping for the week takes around 35–40 minutes.

Daily packing is quick, about 2–3 minutes. It’s ideal for keto, low-carb, and high-protein diets, but not vegan due to chicken.

Ingredients

• 1 cup cooked chicken breast, diced or shredded
• 2 cups cauliflower rice
• ½ cup bell peppers, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup shredded cheddar cheese
• 1 tbsp olive oil
• 1 tsp chili powder or taco seasoning
• 1 avocado, sliced
• Salt and pepper to taste
• Optional garnish: fresh cilantro, lime wedges

Instructions to Make

1. Cook the chicken: If not pre-cooked, season chicken breast with chili powder, salt, and pepper, then pan-sear in olive oil over medium heat for 5–7 minutes per side. Dice or shred and set aside.
2. Cook the cauliflower rice: Heat 1 tsp olive oil in a skillet over medium heat. Add cauliflower rice and sauté for 3–4 minutes until tender. Stir in bell peppers and cook another 2–3 minutes.
3. Combine ingredients: Add cooked chicken and cherry tomatoes to the cauliflower rice. Stir gently until well mixed and heated through.
4. Assemble the bowl: Transfer the mixture to a lunch container. Top with shredded cheese, avocado slices, and optional garnishes like cilantro or lime wedges.

Full Lunch Box Add-Ons

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• Main: Chicken & Cauliflower Rice Burrito Bowl
• Vegetable side: Steamed broccoli or zucchini
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This creates a complete, colorful, and keto-friendly lunch box that’s easy to pack and satisfying.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Burrito Bowl	350 kcal	28 g	18 g	6 g	3 g
Steamed Veggies	40 kcal	1 g	2 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	515 kcal	33 g	29 g	16 g	7 g

How to Meal Prep for the Whole Week

This Chicken & Cauliflower Rice Burrito Bowl is perfect for preparing multiple lunches in advance:

1. Cook chicken and cauliflower rice in bulk: Prepare enough chicken and rice for 4–5 lunches and store separately in airtight containers.
2. Prep vegetables: Chop bell peppers, cherry tomatoes, and optional garnishes, storing them separately to keep fresh.
3. Assemble daily: Combine cauliflower rice, chicken, and vegetables in lunch boxes. Top with cheese, avocado, and nuts/berries just before eating for freshness. Packing takes only 2–3 minutes daily.

✅ Using this method, you can enjoy 5 fresh, flavorful keto burrito bowls ready for the week with minimal effort.

12. Cheesy Broccoli and Chicken Casserole

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This Cheesy Broccoli and Chicken Casserole is a warm, comforting, and protein-packed keto lunch that’s perfect for work or meal prep.

It’s full of tender chicken, broccoli, and gooey cheese, making it a filling low-carb meal.

The recipe takes about 30 minutes to make, and meal prepping for the whole week takes around 40–45 minutes.

Daily packing is quick, around 2–3 minutes. It’s suitable for keto, low-carb, and high-protein diets, but not vegan because it contains chicken and cheese.

Ingredients:

• 3 cups cooked, shredded chicken
• 4 cups broccoli florets, lightly steamed
• 1 can (10.5 oz) cream of chicken soup (or homemade white sauce)
• 1 cup sour cream (for creaminess)
• 2 cups shredded cheddar cheese (1 cup mixed in, 1 cup on top)
• 2 cups bread cubes / croutons (instead of breadcrumbs)
• 2 tbsp melted butter (to toss with bread cubes)
• Salt, pepper, garlic powder to taste

Steps

1. Preheat oven to 350°F (175°C).
2. In a large bowl, combine shredded chicken, steamed broccoli, cream of chicken soup, sour cream, 1 cup cheddar cheese, and seasonings.
3. Transfer mixture into a greased casserole dish.
4. Sprinkle remaining cheddar cheese evenly on top.
5. Toss bread cubes with melted butter, then scatter them over the cheese.
6. Bake uncovered for 25–30 minutes, until cheese is bubbly and bread cubes are golden brown.

Full Lunch Box Add-Ons

• Main: Cheesy Broccoli and Chicken Casserole
• Vegetable side: Side salad with lettuce, cucumber, and cherry tomatoes
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blueberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a warm, balanced, and visually appealing keto lunch box.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Casserole	350 kcal	28 g	20 g	5 g	3 g
Side Salad	30 kcal	1 g	0 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	505 kcal	33 g	29 g	15 g	7 g

How to Meal Prep for the Whole Week

This Cheesy Broccoli and Chicken Casserole is ideal for meal prep:

1. Cook chicken and broccoli in bulk: Prepare enough chicken and steam enough broccoli for 4–5 lunches.
2. Assemble and bake ahead: Mix the ingredients and bake in individual containers or one larger dish. Store in airtight containers in the fridge.
3. Pack daily: Portion the casserole into lunch boxes with side salad, nuts, and berries. Packing takes 2–3 minutes, and you can reheat if preferred.

✅ With this method, you can enjoy 5 warm and hearty keto lunches ready for the week without daily cooking.

13. Eggplant Lasagna

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This Eggplant Lasagna is a delicious, low-carb twist on a classic favorite.

The recipe takes about 35 minutes to make, and meal prepping for the whole week takes roughly 45 minutes. Daily packing is quick, around 2–3 minutes.

It’s suitable for keto, low-carb, and high-protein diets, but not vegan due to cheese and optional meat.

Ingredients

• 1 medium eggplant, sliced lengthwise into ¼-inch slices
• 1 cup cooked ground beef, turkey, or plant-based protein
• ½ cup marinara sauce (sugar-free)
• ½ cup ricotta or cream cheese
• ½ cup shredded mozzarella cheese
• 1 tsp olive oil
• Salt and pepper to taste
• Optional garnish: fresh basil

Instructions to Make

1. Preheat oven: Set oven to 375°F (190°C).
2. Prepare eggplant: Brush eggplant slices with olive oil, season with salt and pepper, and roast on a baking sheet for 10–12 minutes until slightly tender.
3. Assemble lasagna layers: In a small baking dish, layer eggplant slices, cooked meat, marinara sauce, ricotta, and mozzarella. Repeat layers until ingredients are used, finishing with mozzarella on top.
4. Bake: Bake for 15–20 minutes until heated through and cheese is melted and bubbly.
5. Garnish: Sprinkle with fresh basil before serving.

Full Lunch Box Add-Ons

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• Main: Eggplant Lasagna
• Vegetable side: Steamed green beans or zucchini
• Extra protein/fat: 10–12 almonds or a boiled egg
• Low-carb treat: ½ cup raspberries or blackberries
• Optional beverage: Sparkling water, unsweetened iced tea, or plain water

This combination creates a complete, hearty, and visually appealing keto lunch box that’s perfect for work or meal prep.

Nutrition (Whole Lunch Box)

Component	Calories	Protein	Fat	Net Carbs	Fiber
Eggplant Lasagna	350 kcal	28 g	20 g	6 g	3 g
Steamed Veggies	30 kcal	1 g	0 g	4 g	2 g
Nuts/Extra Protein	100 kcal	4 g	9 g	2 g	1 g
Berries	25 kcal	0 g	0 g	4 g	1 g
Total	505 kcal	33 g	29 g	16 g	7 g

How to Meal Prep for the Whole Week

Eggplant Lasagna is ideal for prepping multiple lunches in advance:

1. Cook the eggplant and protein ahead: Roast the eggplant slices and cook the meat or plant-based protein for 4–5 lunches.
2. Assemble lasagna in containers: Layer ingredients in individual airtight containers or one large dish to store in the fridge.
3. Pack daily: Portion lasagna with side vegetables, nuts, and berries for a complete, fresh keto lunch. Daily packing takes just 2–3 minutes.

✅ With this method, you can enjoy 5 hearty, low-carb lasagna lunches ready for the week with minimal daily effort.