Whether you’re gearing up for a road trip or heading into the office, taking a keto*-friendly lunch with you is key to helping achieve your goals. While there are a variety of grab-and-go options at quick service restaurants that may fit your keto*-friendly lifestyle, they don’t always satisfy your taste buds (or your wallet) the same way a keto*-friendly meal prepared from home would.
That’s where we come in. We’re here to show you how to build your own keto*-friendly lunchbox that meets your macros and leaves you satisfied, satiated, and ready to conquer your afternoon.
HOW TO BUILD A KETO*-FRIENDLY LUNCHBOX
The key to building a keto*-friendly lunchbox is keeping this simple formula in mind:
Carbohydrates (Fiber) + Protein + Fat + Flavor = Balanced Keto*-Friendly Lunchbox
When you plan your lunchbox around meeting your macros with flavorful food combinations, you’re empowered to keep up the progress you’ve made on meeting your goals, right? The afternoon vending machine candy sounds less appealing when you’ve planned ahead and satisfied that chocolate craving with your keto*-friendly choices at lunch.
We get it. We know your time is tight and decision fatigue is real, so let us do the work for you so you don’t have to (macro counting included.) These portable lunchbox ideas require little planning and can easily be eaten on-the-go. While everyone’s nutrition needs are a bit different, these simple pairings can easily be modified to fit your macros.
*Registered Dietitian Nutritionist Tip: Aim for 20 or more grams of protein in your lunchbox to keep you fuller for longer.
Breakfast Style Berry Yogurt Parfait Box
:ratio Keto*-Friendly Yogurt Cultured Dairy Snack + 1 oz Almonds + 1/2 Cup Raspberries
Macros: Net Carbs: †10G; Sugars: 8G; Protein: 22G; Total Fat: 32G
*Registered Dietitian Nutritionist Tip: Using your favorite air tight containers, pack your raspberries and almonds separately so they maintain texture when you’re ready-to-eat. Place a paper towel at the bottom of your raspberry container to absorb extra moisture.
Protein Packed Crudites Box
1/2 Cup Sliced Carrots + 1/2 Cup Sliced Cucumbers + 3 oz Plain Greek Yogurt + 1 Teaspoon Dry Ranch Mix + 1/4 Cup Cheddar Cheese + :ratio Keto*-Friendly Chocolate Nut Chewy Bar
Macros: Net Carbs: †13G; Sugars: 8G; Protein: 27G; Total Fat: 23G
*Registered Dietitian Nutritionist Tip: Don’t shy away from your favorite dry dip mixes. These make a great swap when mixed with plain Greek yogurt to create your own better-for-you dips that work great with your favorite lower carb veggies.
These flavor packed combinations require a little more prep (we’re talking 5 minutes, nothing major) but will provide you with a welcomed pick-me-up when you’re craving something a bit heartier.
Lunchbox: Low-Carb Cobb Salad Wrap
1 Low Carb Tortilla + 1/4 Cup Smashed Avocado + 1 Slice Cheddar Cheese + Romaine Lettuce + Tomato Slices + 2 oz Deli Turkey + 1 Sliced Hard Boiled Egg + :ratio Keto*-Friendly Chocolate Brownie
Macros: Net Carbs: †14G; Sugars: 6G; Protein: 34G; Total Fat: 34.5G
*Registered Dietitian Nutritionist Tip: Prepare the wrap ahead of time, assembling with the mashed avocado against the tortilla to help hold the other ingredients in place. Wrap tightly from the outer tortilla edge inward in foil, and then cut in half and store in an airtight container until ready to eat.
Lunchbox: Deconstructed Salmon Salad
3 oz Canned Salmon + 1/4 Cup Smashed Avocado + 1 oz Plain Greek Yogurt + Fresh Dill + Salt/Pepper + 1/4 Cup Grape Tomatoes + 1 oz Baked Cheese Crisps
Macros: Net Carbs: †8G; Sugars: 2G; Protein: 34G; Total Fat: 27G
*Registered Dietitian Nutritionist Tip: Canned salmon is a great addition to a keto*-friendly diet. In comparison to other seafood choices on the market, canned salmon is one of the lowest mercury choices.
OTHER LUNCHBOX TIPS
- Invest in a trendy cooler bag to take your lunch with you. Don’t forget to stock up on a few ice packs while you’re at it to keep your food cool.
- Bento style lunchboxes are great to keep food organized in your lunch. Mason jars work great for salads and parfaits. You can even make a batch of protein smoothies, freeze them in mason jars, and toss in your cooler bag to have it defrosted by lunch.
- When you’re craving something sweet, don’t forget to keep a variety of keto*-friendly options to satisfy your craving on hand. :ratio’s Chocolate Chunk Cookie has just 100 calories and packs 5 grams of dietary fiber in one serving.
We can’t wait to see what keto*-friendly lunchbox ideas you come up with. Be sure to tag us @ratiofood on social media if you make one of ours or are inspired to make your own. We’ll be sharing our favorite lunchboxes all month!
*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods.
†Net Carbs = Total Carbs - Fiber - Sugar Alcohol