Keto diets have never been more popular, especially with more and more people discovering the range of benefits that they bring. However, the hard part isn’t always trying to stick to the diet; in fact, making sure that one’s meals are keto-friendly is more often than not the single activity that induces groans and feelings of frustration. To make life a little easier, here are three easy keto-friendly lunch meals that you can prep for, while gaining all the benefits and losing all the hassle!

1. Keto Poke-ish Bowl

Makes 2 servings

​Ingredients:

• 1 tablespoon rice wine vinegar
• 2 tablespoons sesame oil
• 1 teaspoon fish sauce
• Salt and pepper, to taste
• 2 cups cooked broccoli rice
• 1 English cucumber, peeled and chopped
• 1 celery stalk, chopped
• 1 cup sliced snow peas
• 2 radishes, sliced
• 1 carrot, peeled and shredded
• 1 cup watercress or other green
• 2 cups cooked salmon, cut or flaked into bite-size pieces
• OPTIONAL: 2 tablespoons chopped cilantro, parsley, or dill

Poke bowls have remained the “in” food item for a while now, and for good reason. Not only are these Hawaiian dishes healthy, but they are also extremely appetising and colourful!

To make the perfect keto poke-ish bowl, you’ll need to mix together ingredients including vinegar, oil, fish sauce, salt, and pepper, before layering your choice of vegetables (this could include a variety of cucumber, celery, snow peas, radishes, carrot or watercress) on top of your broccoli rice. Pour your dressing over the vegetables, before placing your protein over them. The keto-friendly version of the poke bowl does not use raw fish, so remember to add cooked salmon, tuna, or any type of protein that you like into the dish instead. Lastly, seal the lid of your container and place it in the fridge, before taking it out the next day for work.

2. Bacon Guacamole Soup

Makes about 8 servings

Ingredients:

• 4 cups chicken bone broth, divided
• ⅓ cup fresh chopped cilantro, loosely packed
• 1 large garlic clove, minced
• 2 medium avocados, peeled and pitted
• ½ medium lime, juiced
• Pinch of cumin
• Pinch of chili powder
• ½ pound bacon, cooked and broken into small pieces
• Salt and pepper, to taste

If you’re in the mood for some soup for your soul, then this novel and deeply satisfying dish is definitely something you should try! The first step to prepping for this healthy meal is to add the broth to a large pot over medium to high heat, before covering the pot and allowing the broth to boil. Remember to turn off the heat when you’re setting up the rest of the ingredients.

One important equipment item that you’ll need for this dish is a blender, so that you’ll be able to pulse cilantro, garlic, avocados and lime juice a couple of times to form a chunky mixture. Following this, add a cup of chicken broth, cumin, and chili powder into the blender and mix the new combination until a smooth consistency is achieved. Pour this mixture into the pot containing the broth, before adding bits of bacon in. The best part about this lunch dish is that you could opt to have this served warm (pour the soup into a thermoflask so that it will remain warm even after a few hours of work), or chilled! If you’re in the mood for some cold, refreshing soup, then place the dish in the fridge for at least 1.5 hours before serving it.

3. Keto Chicken Enchilada Bowl

Makes 2 servings

Ingredients:

• 2 uncooked chicken breasts
• ¾ cup prepared red enchilada sauce
• 1 (4-ounce) can green chilies
• ¼ cup chopped red onion
• ¼ cup chicken bone broth
• 1 (12-ounce) bag cauliflower rice
• Salt and pepper, to taste
• Preferred topping, such as chopped cilantro, sliced avocado, guacamole, shredded cheese, keto salsa, etc.

Mexican cuisine is a favourite amongst many, and if you’re looking for a hearty but healthy meal, then the chicken enchilada bowl should do the trick. The best part about this dish is that you can personalise your meal by changing up the vegetables and type of seasoning.

To prepare this dish, place a dry, hot pan over medium heat before placing the chicken in it. Sear the chicken until it turns light brown, and proceed to pour the enchilada sauce, chilies, onions, and chicken broth into the pan. Once the mixture has simmered, lower the heat to medium to low and cover the pan. Leave the chicken to cook for approximately 10 minutes (or until it is tender) and transfer it from the pan to a bowl when it is ready. Use two forks to shred the chicken before placing it back into the pan on medium heat. When all the liquid has disappeared, remove the pan from the heat. After dicing the toppings of your choosing, assemble your dish – your cauliflower rice should be at the bottom of the container, and the rest of the toppings layered as you please.

As long as you follow these recipes, prepping for keto-friendly lunch meals shouldn’t be too much of an issue! If you’re someone who doesn’t mind having the same meal for work every day, then you could always make more of each dish every time you prep for your meals to save time and energy! Switching it up now and then is also advisable, especially when it comes to easy-to-vary ingredients such as the type of protein used in your poke or enchilada bowls. With this, you’ll be well on your way to embarking a full-blown, keto-friendly diet!

References

https://www.mindbodygreen.com/articles/make-ahead-keto-lunch-recipes-for-work