Looking for delicious and satisfying ketogenic lunch options without breaking the bank? We have you covered! Here are some of our favorite low-carb, high-fat recipes that won’t leave you feeling hungry or deprived.
1. Best Keto Lunch Recipes for Under $5
a) Grilled Chicken Caesar Salad – All you need is grilled chicken breast, romaine lettuce, Parmesan cheese, croutons, and caesar dressing to make this classic salad keto-friendly. Total cost: under $5.
b) Tuna Salad Sandwich – Simply mix canned tuna with mayonnaise, mustard, and diced celery for a filling and affordable sandwich. Total cost: under $2.
c) Hard-Boiled Eggs – Boil a dozen eggs at once for a quick and easy protein snack that will keep you full until dinner time. Total cost: less than $1.
d) Veggie Sticks and Hummus – Cut up carrots, bell peppers, and cucumber into bite-size pieces and serve with store-bought hummus for a healthy and budget-friendly snack. Total cost: under $3.
e) Peanut Butter and Banana Sandwich – Spread natural peanut butter on two slices of banana bread (or almond flour bread if gluten-free) and top with sliced bananas for a sweet and satisfying treat. Total cost: around $1.
2. Quick and Easy Low-Carb Lunch Ideas to Try Today
a) Zucchini Noodles with Pesto – Use a spiralizer to create “zoodles” out of zucchini and toss them with pesto sauce made from nutritional yeast, garlic, and olive oil. Top with shredded parmesan cheese for added flavor. Total cost: around $4.
b) Baked Sweet Potato with Guacamole – Roast a medium-sized sweet potato in the oven and top it with mashed avocado, chopped tomatoes, red onion, and cilantro for a fresh and flavorful lunch. Total cost: around $3.
c) Turkey Roll-Ups – Slice a lean turkey breast into thin strips and roll them up with deli slices of ham and swiss cheese. Secure with toothpicks and cook in the oven or pan. Serve with a side of roasted vegetables for extra fiber and nutrients. Total cost: around $6.
d) Greek Yogurt Dip with Celery and Almonds – Mix plain Greek yogurt with lemon juice, garlic, and salt to create a tangy dip. Serve with raw celery sticks and sliced almonds for a satisfying and crunchy combo. Total cost: around $3.
e) Cauliflower Rice Bowl with Shirataki Noodles – Cook cauliflower rice in a skillet until tender and season with soy sauce, ginger, and garlic. Top with thinly sliced shiratake noodles (made from konjac root) and drizzle with sesame oil. Total cost: around $5.
3. Budget-Friendly High Protein Ketogenic Meal Plans
a) Beef and Broccoli Stir Fry – Marinate sirloin steak in soy sauce, brown sugar, and cornstarch before stir frying with broccoli florets, bell pepper, and onion. Serve over cauliflower rice for an extra dose of fiber and nutrients. Total cost: around $8.
b) Chicken and Avocado Salad – Grill or bake chicken breasts and slice them into bite-size pieces. Combine with diced avocado, cherry tomatoes, cucumber, and spinach leaves. Dress with olive oil and vinegar for a light and refreshing meal. Total cost: around $7.
c) Lamb Meatballs with Tomato Sauce – Make meatballs using ground lamb, egg, breadcrumbs, and Italian seasoning. Serve with a homemade tomato sauce made from canned tomatoes, garlic, and basil. Total cost: around $9.
d) Salmon Cakes with Slaw – Form salmon fillets into patties and coat in breadcrumbs before pan-frying. Serve with a coleslaw made from shredded cabbage, carrot, and apple dressed with mayo and dijon mustard. Total cost: around $10.
e) Cheeseburger Steaks – Season grass-fed beef steak with salt, pepper, and garlic powder before grilling to your liking. Top with cheese slices and serve with a side of sauteed veggies for extra nutrients. Total cost: around $12.
4. Healthy Fat Bombs: The Ultimate Keto Snack for Your Midday Slump
a) Nutella Fat Bombs – Blend 1/4 cup each of nut butter, coconut oil, and erythritol together until smooth. Add in 1 tablespoon of unsweetened cocoa powder and mix well. Chill in fridge for 1 hour before rolling into balls. Total cost: around $3.
b) Dark Chocolate Covered Berries – Melt dark chocolate discs in the microwave for 30 seconds and use as a dipping sauce for mixed berries like blueberries, raspberries, and blackberries. Total cost: around $5.
c) Coconut Oil and Macadamia Nuts – Spoon melted coconut oil onto a plate and top with crushed macadamia nuts for a creamy and crunchy snack. Total cost: around $4.
d) Bulletproof Coffee – Blend one scoop of grass-fed collagen protein powder, 1 tablespoon of butter or ghee, and hot coffee together until frothy. Enjoy as a rich and energizing breakfast alternative. Total cost: around $6.
e) Keto Collagen Latte – Heat milk in a saucepan until just simmering and add in 1 teaspoon of vanilla extract and 1 tablespoon of collagen hydrolysate. Whisk in 1 tablespoon of heavy whipping cream and enjoy as a warm and comforting drink. Total cost: around $5.