Keto Diet Menu For Lunch | Keto Recipes For Lunch

KETO LUNCH RECIPES

Cucumber Avocado Salad with Bacon
Servings: 2
Prep Time: 10 minutes
Cook Time: None

Ingredients:
• 2 cups fresh baby spinach, chopped
• ½ English cucumber, sliced thin
• 1 small avocado, pitted and chopped
• 1 ½ tablespoons olive oil
• 1 ½ tablespoons lemon juice
• Salt and pepper
• 2 slices cooked bacon, chopped

Instructions:
1. Combine the spinach, cucumber, and avocado in a salad bowl.
2. Toss with the olive oil, lemon juice, salt and pepper.
3. Top with chopped bacon to serve.

Nutrition Info: 365 calories, 24.5g fat, 7g protein, 13g carbs, 8g fiber, 5g net
carbs

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KETO RECIPES FOR LUNCH
Bacon Cheeseburger Soup
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:
• 4 slices uncooked bacon
• 8 ounces ground beef (80% lean)
• 1 medium yellow onion, chopped
• 1 clove garlic, minced
• 3 cups beef broth
• 2 tablespoons tomato paste
• 2 teaspoons Dijon mustard
• Salt and pepper
• 1 cup shredded lettuce
• ½ cup shredded cheddar cheese

Instructions:
1. Cook the bacon in a saucepan until crisp then drain on paper towels and
chop.
2. Reheat the bacon fat in the saucepan and add the beef.
3. Cook until the beef is browned, then drain away half the fat.
4. Reheat the saucepan and add the onion and garlic – cook for 6 minutes.
5. Stir in the broth, tomato paste, and mustard then season with salt and
pepper.
6. Add the beef and simmer on medium-low for 15 minutes, covered.
7. Spoon into bowls and top with shredded lettuce, cheddar cheese and bacon.

Nutrition Info: 315 calories, 20g fat, 27g protein, 6g carbs, 1g fiber, 5g net
carbs

Ham and Provolone Sandwich
Servings: 1
Prep Time: 30 minutesCook Time: 5 minutes

Ingredients:
• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• ¼ cup shredded provolone cheese
• 3 ounces sliced ham

Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with
parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. Spread the butter on one side of each bread circle then place one in a
preheated skillet over medium heat.
8. Sprinkle with cheese and add the sliced ham then top with the other bread
circle, butter-side-up.
9. Cook the sandwich for a minute or two then carefully flip it over.
10. Let it cook until the cheese is melted then serve.

Nutrition Info: 425 calories, 31g fat, 31g protein, 5g carbs, 1g fiber, 4g net
carbs

KETO RECIPES FOR LUNCH
Baked Chicken Nuggets
Servings: 4
Prep Time: 10 minutesCook Time: 20 minutes

Ingredients:
• ¼ cup almond flour
• 1 teaspoon chili powder
• ½ teaspoon paprika
• 2 pounds boneless chicken thighs, cut into 2-inch chunks
• Salt and pepper
• 2 large eggs, whisked well

Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Stir together the almond flour, chili powder, and paprika in a shallow dish.
3. Season the chicken with salt and pepper, then dip in the beaten eggs.
4. Dredge the chicken pieces in the almond flour mixture, then arrange on the
baking sheet.
5. Bake for 20 minutes until browned and crisp. Serve hot.

Nutrition Info: 400 calories, 26g fat, 43g protein, 2g carbs, 1g fiber, 1g net
carbs

Taco Salad with Creamy Dressing
Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
• 6 ounces ground beef (80% lean)
• Salt and pepper
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 4 cups fresh chopped lettuce
• ½ cup diced tomatoes
• ¼ cup diced red onion
• ¼ cup shredded cheddar cheese
• 3 tablespoons mayonnaise
• 1 teaspoon apple cider vinegar
• Pinch paprika

Instructions:
1. Cook the ground beef in a skillet over medium-high heat until browned.
2. Drain half the fat, then season with salt and pepper and stir in the taco
seasoning.
3. Simmer for 5 minutes, then remove from heat.
4. Divide the lettuce between two salad bowls, then top with ground beef.
5. Add the diced tomatoes, red onion, and cheddar cheese.
6. Whisk together the remaining ingredients, then drizzle over the salads to
serve.

Nutrition Info: 470 calories, 36g fat, 28g protein, 7.5g carbs, 1.5g fiber, 6g
net carbs

Egg Salad Over Lettuce
Servings: 2
Prep Time: 10 minutes
Cook Time: None

Ingredients:
• 3 large hardboiled eggs, cooled
• 1 small stalk celery, diced
• 3 tablespoons mayonnaise
• 1 tablespoon fresh chopped parsley
• 1 teaspoon fresh lemon juice
• Salt and pepper
• 4 cups fresh chopped lettuce

Instructions:
1. Peel and dice the eggs into a mixing bowl.
2. Stir in the celery, mayonnaise, parsley, lemon juice, salt and pepper.
3. Serve spooned over fresh chopped lettuce.

Nutrition Info: 260 calories, 23g fat, 10g protein, 4g carbs, 1g fiber, 3g net
carbs

Egg Drop Soup
Servings: 4
Prep Time: 5 minutes
Cook Time: 10 minutes

Ingredients:
• 5 cups chicken broth
• 4 chicken bouillon cubes
• 1 ½ tablespoons chili garlic paste
• 6 large eggs, whisked
• ½ green onion, sliced

Instructions:
1. Crush the bouillon cubes and stir into the broth in a saucepan.
2. Bring it to a boil, then stir in the chili garlic paste.
3. Cook until steaming, then remove from heat.
4. While whisking, drizzle in the beaten eggs.
5. Let sit for 2 minutes then serve with sliced green onion.

Nutrition Info: 165 calories, 9.5g fat, 16g protein, 2.5g carbs, 0g fiber, 2.5g
carbs


KETO RECIPES FOR LUNCH
Bacon, Lettuce, Tomato, Avocado Sandwich
Servings: 1
Prep Time: 30 minutes
Cook Time: None

Ingredients:
• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• 2 slices uncooked bacon
• ¼ cup sliced avocado
• ¼ cup shredded lettuce
• 1 slice tomato

Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with
parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. Cook the bacon in a skillet until crisp, then drain on a paper towel.
8. Assemble the sandwich with the bacon, avocado, lettuce, and tomato.

Nutrition Info: 355 calories, 30g fat, 16.5g protein, 5.5g carbs, 2.5g fiber, 3gnet carbs

Fried Salmon Cakes
Servings: 2
Prep Time: 15 minutes
Cook Time: 10 minutes

Ingredients:
• 1 tablespoon butter
• 1 cup riced cauliflower
• Salt and pepper
• 8 ounces boneless salmon fillet
• ¼ cup almond flour
• 2 tablespoons coconut flour
• 1 large egg
• 2 tablespoons minced red onion
• 1 tablespoon fresh chopped parsley
• 2 tablespoons coconut oil

Instructions:
1. Melt the butter in a skillet over medium heat, then cook the cauliflower for
5 minutes until tender – season with salt and pepper.
2. Spoon the cauliflower into a bowl and reheat the skillet.
3. Add the salmon and season with salt and pepper.
4. Cook the salmon until just opaque, then remove and flake the fish into a
bowl.
5. Stir in the cauliflower along with the almond flour, coconut flour, egg, red
onion, and parsley.
6. Shape into 6 patties then fry in coconut oil until both sides are browned.

Nutrition Info: 505 calories, 37.5g fat, 31g protein, 14.5g carbs, 8g fiber,
6.5g net carbs


Spring Salad with Shaved Parmesan
Servings: 2
Prep Time: 15 minutes
Cook Time: None

Ingredients:
• 3 slices uncooked bacon
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• Salt and pepper
• Liquid stevia extract, to taste
• 4 ounces mixed spring greens
• ½ small red onion, sliced thinly
• ⅓ cup roasted pine nuts
• ¼ cup shaved parmesan

Instructions:
1. Cook the bacon in a skillet until crisp then remove to paper towels.
2. Reserve ¼ cup of bacon fat in the skillet, discarding the rest, then chop the
bacon.
3. Whisk the red wine vinegar and mustard into the bacon fat in the skillet.
4. Season with salt and pepper, then sweeten with stevia to taste and let cool
slightly.
5. Combine the spring greens, red onion, pine nuts, and parmesan in a salad
bowl.
6. Toss with the dressing, then top with chopped bacon to serve.

Nutrition Info: 295 calories, 25g fat, 14.5g protein, 6.5g carbs, 3g fiber, 3.5gnet carbs

Sesame Chicken Avocado Salad
Servings: 2
Prep Time: 10 minutes
Cook Time: None

Ingredients:
• 1 tablespoon sesame oil
• 8 ounces boneless chicken thighs, chopped
• Salt and pepper
• 4 cups fresh spring greens
• 1 cup sliced avocado
• 2 tablespoons olive oil
• 2 tablespoons rice wine vinegar
• 1 tablespoon sesame seeds

Instructions:
1. Heat the sesame oil in a skillet over medium-high heat.
2. Season the chicken with salt and pepper, then add to the skillet.
3. Cook the chicken until browned and cooked through, stirring often.
4. Remove the chicken from the heat and cool slightly.
5. Divide the spring greens onto two salad plates and top with avocado.
6. Drizzle the salads with olive oil and rice wine vinegar.
7. Top with cooked chicken and sprinkle with sesame seeds to serve.

Nutrition Info: 540 calories, 47.5g fat, 23g protein, 10.5g carbs, 8g fiber,
2.5g net carbs

KETO LUNCH RECIPES
Spinach Cauliflower Soup
Servings: 4
Prep Time: 5 minutes
Cook Time: 15 minutes

Ingredients:
• 1 tablespoon coconut oil
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 2 cups chopped cauliflower
• 8 ounces fresh baby spinach, chopped
• 3 cups vegetable broth
• ½ cup canned coconut milk
• Salt and pepper

Instructions:
1. Heat the oil in a saucepan over medium-high heat – add the onion and
garlic.
2. Sauté for 4 to 5 minutes until browned, then stir in the cauliflower.
3. Cook for 5 minutes until browned, then stir in the spinach.
4. Let it cook for 2 minutes until wilted, then stir in the broth and bring to
boil.
5. Remove from heat and puree the soup with an immersion blender.
6. Stir in the coconut milk and season with salt and pepper to taste. Serve hot.

Nutrition Info: 165 calories, 12g fat, 7g protein, 9g carbs, 3.5g fiber, 5.5g
net carbs


KETO RECIPES FOR LUNCH
Cheesy Buffalo Chicken Sandwich
Servings: 1Prep Time: 30 minutes
Cook Time: None

Ingredients:
• 1 large egg, separated into white and yolk
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• 1 cup cooked chicken breast, shredded
• 2 tablespoons hot sauce
• 1 slice Swiss cheese

Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with
parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. Shred the chicken into a bowl and toss with the hot sauce.
8. Spoon the chicken onto one of the bread circles and top with cheese.
9. Top with the other bread circle and enjoy.

Nutrition Info: 555 calories, 33.5g fat, 58g protein, 3.5g carbs, 0g fiber, 3.5g
net carbs

Coconut Chicken Tenders
Servings: 4
Prep Time: 10 minutesCook Time: 30 minutes

Ingredients:
• ¼ cup almond flour
• 2 tablespoons shredded unsweetened coconut
• ½ teaspoon garlic powder
• 2 pounds boneless chicken tenders
• Salt and pepper
• 2 large eggs, whisked well

Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Stir together the almond flour, coconut, and garlic powder in a shallow
dish.
3. Season the chicken with salt and pepper, then dip into the beaten eggs.
4. Dredge the chicken tenders in the almond flour mixture, then arrange on
the baking sheet.
5. Bake for 25 to 30 minutes until browned and cooked through. Serve hot.

Nutrition Info: 325 calories, 9.5g fat, 56.5g protein, 2g carbs, 1g fiber, 1g
net carbs

Avocado Spinach Salad with Almonds
Servings: 2
Prep Time: 10 minutes
Cook Time: None

Ingredients:
• 4 cups fresh baby spinach
• 2 tablespoons olive oil
• 1 ½ tablespoons balsamic vinegar
• ½ tablespoon Dijon mustard
• Salt and pepper
• 1 medium avocado, sliced thinly
• ¼ cup sliced almonds, toasted

Instructions:
1. Toss the spinach with the olive oil, balsamic vinegar, Dijon mustard, salt
and pepper.
2. Divide the spinach between two salad plates.
3. Top the salads with sliced avocado and toasted almonds to serve.

Nutrition Info: 415 calories, 40g fat, 6.5g protein, 14g carbs, 10g fiber, 4g
net carbs

Easy Chopped Salad
Servings: 2
Prep Time: 15 minutes
Cook Time: None

Ingredients:
• 4 cups fresh chopped lettuce
• 1 small avocado, pitted and chopped
• ½ cup cherry tomatoes, halved
• ¼ cup diced cucumber
• 2 hardboiled eggs, peeled and sliced
• 1 cup diced ham
• ½ cup shredded cheddar cheese

Instructions:
1. Divide the lettuce between two salad plates or bowls.
2. Top the salads with diced avocado, tomato, and celery.3. Add the sliced egg, diced ham, and shredded cheese.
4. Serve the salads with your favorite keto-friendly dressing.

Nutrition Info: 520 calories, 39.5g fat, 27g protein, 17.5g carbs, 9g fiber,
8.5g net carbs


KETO RECIPES FOR LUNCH
Cauliflower Leek Soup with Pancetta
Servings: 4
Prep Time: 15 minutes
Cook Time: 1 hour

Ingredients:
• 4 cups chicken broth
• ½ medium head cauliflower, chopped
• 1 cup sliced leeks
• ½ cup heavy cream
• Salt and pepper
• 2 ounces diced pancetta

Instructions:
1. Combine the broth and cauliflower in a saucepan over medium-high heat.
2. Bring the chicken broth to a boil then add the sliced leeks.
3. Boil on medium heat, covered, for 1 hour until the cauliflower is tender.
4. Remove from heat and puree the soup with an immersion blender.
5. Stir in the cream, then season with salt and pepper.
6. Fry the chopped pancetta in a skillet over medium-high heat until crisp.
7. Spoon the soup into bowls and sprinkle with pancetta to serve.

Nutrition Info: 200 calories, 13g fat, 12g protein, 8.5g carbs, 2g fiber, 6.5g
net carbs


Three Meat and Cheese Sandwich
Servings: 1
Prep Time: 30 minutes
Cook Time: 5 minutes

Ingredients:
• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• 1 ounce sliced ham
• 1 ounce sliced hard salami
• 1 ounce sliced turkey
• 2 slices cheddar cheese

Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with
parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. To complete the sandwich, layer the sliced meats and cheeses between the
two bread circles.
8. Grease a skillet with cooking spray and heat over medium heat.
9. Add the sandwich and cook until browned underneath, then flip and cook
until the cheese is just melted.

Nutrition Info: 610 calories, 48g fat, 40g protein, 3g carbs, 0.5g fiber, 2.5gnet carbs

KETO RECIPES FOR LUNCH
Beef and Pepper Kebabs
Servings: 2
Prep Time: 30 minutes
Cook Time: 10 minutes

Ingredients:
• 2 tablespoons olive oil
• 1 ½ tablespoons balsamic vinegar
• 2 teaspoons Dijon mustard
• Salt and pepper
• 8 ounces beef sirloin, cut into 2-inch pieces
• 1 small red pepper, cut into chunks
• 1 small green pepper, cut into chunks

Instructions:
1. Whisk together the olive oil, balsamic vinegar, and mustard in a shallow
dish.
2. Season the steak with salt and pepper, then toss in the marinade.
3. Let marinate for 30 minutes, then slide onto skewers with the peppers.
4. Preheat a grill pan to high heat and grease with cooking spray.
5. Cook the kebabs for 2 to 3 minutes on each side until the beef is done.

Nutrition Info: 365 calories, 21.5g fat, 35.5g protein, 6.5g carbs, 1.5g fiber,
5g net carbs


KETO RECIPES FOR LUNCH
Simple Tuna Salad on Lettuce
Servings: 2Prep Time: 10 minutes
Cook Time: None

Ingredients:
• ¼ cup mayonnaise
• 1 tablespoon fresh lemon juice
• 1 tablespoon pickle relish
• 2 (6-ounce) cans tuna in oil, drained and flaked
• ½ cup cherry tomatoes, halved
• ¼ cup diced cucumber
• Salt and pepper
• 4 cups chopped romaine lettuce

Instructions:
1. Whisk together the mayonnaise, lemon juice, and relish in a bowl.
2. Toss in the flaked tuna, tomatoes, and cucumber – season with salt and
pepper.
3. Spoon over chopped lettuce to serve.
Nutrition Info: 550 calories, 35g fat, 48g protein, 8.5g carbs, 1.5g fiber, 7g
net carbs


Ham, Egg, and Cheese Sandwich
Servings: 1
Prep Time: 30 minutes
Cook Time: 5 minutes

Ingredients:
• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• 1 large egg
• 1 teaspoon butter
• 3 ounces sliced ham
• 1 slice cheddar cheese

Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with
parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. To complete the sandwich, fry the egg in butter until done to your
preference.
8. Arrange the sliced ham on top of one bread circle.
9. Top with the fried egg and the sliced cheese then the second bread circle.
10. Serve immediately or cook in a greased skillet to melt the cheese first.

Nutrition Info: 530 calories, 40g fat, 36g protein, 5.5g carbs, 1g fiber, 4.5g
net carbs


Bacon-Wrapped Hot Dogs
Servings: 2
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:
• 4 all-beef hot dogs
• 2 slices cheddar cheese
• 4 slices uncooked bacon

Instructions:
1. Slice the hotdogs lengthwise, cutting halfway through the thickness.
2. Cut the cheese slices in half and stuff one half into each hot dog.
3. Wrap the hotdogs in bacon then place them on a foil-lined roasting pan.
4. Bake for 30 minutes or until the bacon is crisp.

Nutrition Info: 500 calories, 43g fat, 24g protein, 4g carbs, 0g fiber, 4g net
carbs

Fried Tuna Avocado Balls
Servings: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
• ¼ cup canned coconut milk
• 1 teaspoon onion powder
• 1 clove garlic, minced
• Salt and pepper
• 10 ounces canned tuna, drained
• 1 medium avocado, diced finely
• ½ cup almond flour
• ¼ cup olive oil

Instructions:
1. Whisk together the coconut milk, onion powder, garlic, salt and pepper in a
bowl.
2. Flake the tuna into the bowl and stir in the avocado.3. Divide the mixture into 10 to 12 balls and roll in the almond flour.
4. Heat the oil in a large skillet over medium-high heat.
5. Add the tuna avocado balls and fry until golden brown then drain on paper
towels.

Nutrition Info: 455 calories, 38.5g fat, 23g protein, 8.5g carbs, 5g fiber, 3.5g
net carbs


KETO RECIPES FOR LUNCH
Curried Chicken Soup
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
• 2 tablespoons olive oil, divided
• 4 boneless chicken thighs (about 12 ounces)
• 1 small yellow onion, chopped
• 2 teaspoons curry powder
• 2 teaspoons ground cumin
• Pinch cayenne
• 4 cups chopped cauliflower
• 4 cups chicken broth
• 1 cup water
• 2 cloves minced garlic
• ½ cup canned coconut milk
• 2 cups chopped kale
• Fresh chopped cilantro

Instructions:
1. Chop the chicken into bite-sized pieces then set aside.2. Heat 1 tablespoon oil in a saucepan over medium heat.
3. Add the onions and cook for 4 minutes then stir in half of the spices.
4. Stir in the cauliflower and sauté for another 4 minutes.
5. Pour in the broth then add the water and garlic and bring to a boil.
6. Reduce heat and simmer for 10 minutes until the cauliflower is softened.
7. Remove from heat and stir in the coconut milk and kale.
8. Heat the remaining oil in a skillet and add the chicken – cook until
browned.
9. Stir in the rest of the spices then cook until the chicken is done.
10. Stir the chicken into the soup and serve hot, garnished with fresh cilantro.

Nutrition Info: 390 calories, 22g fat, 34g protein, 14.5g carbs, 4.5g fiber,
10g net carbs


Chopped Kale Salad with Bacon Dressing
Servings: 2
Prep Time: 15 minutes
Cook Time: None

Ingredients:
• 6 slices uncooked bacon
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• Liquid stevia, to taste
• Salt and pepper
• 4 cups fresh chopped kale
• ¼ cup thinly sliced red onion

Instructions:
1. Cook the bacon in a skillet until crisp then remove to paper towels andchop.
2. Reserve ¼ cup of the bacon grease in the skillet and warm over low heat.
3. Whisk in the apple cider vinegar, mustard, and stevia then season with salt
and pepper.
4. Toss in the kale and cook for 1 minute then divide between two plates.
5. Top the salads with red onion and chopped bacon to serve.

Nutrition Info: 230 calories, 12g fat, 15g protein, 16g carbs, 2.5g fiber,
13.5g net carbs


Kale Caesar Salad with Chicken
Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
• 1 tablespoon olive oil
• 6 ounces boneless chicken thigh, chopped
• Salt and pepper
• 3 tablespoons mayonnaise
• 1 tablespoon lemon juice
• 1 anchovy, chopped
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 4 cups fresh chopped kale

Instructions:
1. Heat the oil in a skillet over medium-high heat.
2. Season the chicken with salt and pepper, then add to the skillet.
3. Cook until the chicken is no longer pink, then remove from heat.4. Combine the mayonnaise, lemon juice, anchovies, mustard, and garlic in a
blender.
5. Blend smooth, then season with salt and pepper.
6. Toss the kale with the dressing, then divide in half and top with chicken to
serve.

Nutrition Info: 390 calories, 30g fat, 19g protein, 15g carbs, 2.5g fiber,
12.5g net carbs


KETO RECIPES FOR LUNCH
Chicken Enchilada Soup
Servings: 4
Prep Time: 15 minutes
Cook Time: 45 minutes

Ingredients:
• 2 tablespoons coconut oil
• 2 medium stalks celery, sliced
• 1 small yellow onion, chopped
• 1 small red pepper, chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon dried oregano
• 4 cups chicken broth
• 1 cup canned coconut milk
• 8 ounces cooked chicken thighs, chopped
• 2 tablespoons fresh lime juice
• ¼ cup fresh chopped cilantro

Instructions:
1. Heat the oil in a saucepan over medium-high heat then add the celery,
onion, peppers, and garlic – sauté for 4 to 5 minutes.
2. Stir in the garlic and cook for a minute until fragrant.
3. Add the tomatoes and spices then cook for 3 minutes, stirring often.
4. Add the broth and bring the soup to a boil, then reduce heat and simmer for
about 20 minutes.
5. Stir in the coconut milk and simmer for another 20 minutes, then add the
chicken.
6. Cook until the chicken is heated through, then stir in the lime juice and
cilantro.

Nutrition Info: 380 calories, 27g fat, 24g protein, 12g carbs, 3.5g fiber, 8.5g
net carbs


Thai Coconut Shrimp Soup
Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:
• 1 tablespoon coconut oil
• 1 small yellow onion, diced
• 4 cups chicken broth
• 1 (14-ounce) can coconut milk
• 1 cup fresh chopped cilantro
• 1 jalapeno, seeded and chopped
• 1 tablespoon grated ginger
• 2 cloves garlic, minced
• 1 lime, zested and juiced
• 6 ounces uncooked shrimp, peeled and deveined
• 1 cup sliced mushrooms
• 1 small red onion, sliced thinly
• 1 tablespoon fish sauce

Instructions:
1. Heat the coconut oil in a saucepan over medium heat.
2. Add the yellow onions and sauté until translucent, about 6 to 7 minutes.
3. Stir in the chicken broth, coconut milk, cilantro, and jalapeno.
4. Add the ginger, garlic, and lime zest then bring to boil.
5. Reduce heat and simmer for 20 minutes - strain the mixture and discard the
solids.
6. Return the remaining liquid to the saucepan and add the shrimp,
mushrooms, and red onion.
7. Stir in the lime juice and fish sauce then simmer for 10 minutes. Serve hot.

Nutrition Info: 375 calories, 29.5g fat, 18g protein, 13g carbs, 3.5g fiber,
9.5g net carbs


KETO RECIPES FOR LUNCH
Mushroom and Asparagus Soup
Servings: 4
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:
• 1 tablespoon butter
• 1 small yellow onion, chopped
• 3 cloves garlic, minced
• 1 pound asparagus, trimmed and chopped
• 2 cups sliced mushrooms
• 4 cups vegetable broth
• 4 cups fresh baby spinach
• 1 teaspoon fresh chopped tarragon
• ½ cup heavy cream
• ¼ cup fresh lemon juice
• ¼ cup fresh chopped parsley
• Salt and pepper

Instructions:
1. Melt the butter in a stockpot and add the onion.
2. Sauté the onion until browned, then stir in the garlic and cook 1 minute
more.
3. Stir in the asparagus and mushrooms, then sauté for 4 minutes.
4. Pour in the vegetable broth along with the spinach and tarragon.
5. Bring to a boil, then reduce heat and simmer for 30 minutes on medium-low heat.
6. Remove from heat, then stir in the cream, lemon juice, and parsley.
7. Cover and let rest for 20 minutes, then season with salt and pepper to taste.

Nutrition Info: 170 calories, 10.5g fat, 10g protein, 11g carbs, 4g fiber, 7g
net carbs


Slow-Cooker Chicken Fajita Soup
Servings: 4
Prep Time: 10 minutes
Cook Time: 6 hours

Ingredients:
• 12 ounces chicken thighs
• 1 cup diced tomatoes
• 2 cups chicken stock
• ½ cup enchilada sauce
• 2 ounces chopped green chiles
• 1 tablespoon minced garlic
• 1 medium yellow onion, chopped
• 1 small red pepper, chopped
• 1 jalapeno, seeded and minced
• 2 teaspoons chili powder
• ¾ teaspoon paprika
• ½ teaspoon ground cumin
• Salt and pepper
• 1 small avocado, sliced thinly
• ¼ cup chopped cilantro
• 1 lime, cut into wedges

Instructions:
1. Combine the chicken, tomatoes, chicken stock, enchilada sauce, chiles, and
garlic in the slow cooker and stir well.
2. Add the onion, bell peppers, and jalapeno.
3. Stir in the seasonings then cover and cook on low for 5 to 6 hours.
4. Remove the chicken and chop or shred then stir it back into the soup.
5. Spoon into bowls and serve with sliced avocado, cilantro, and lime
wedges.

Nutrition Info: 325 calories, 17g fat, 28g protein, 17g carbs, 7g fiber, 10g
net carbs


Avocado Egg Salad on Lettuce
Servings: 2Prep Time: 10 minutes
Cook Time: None

Ingredients:
• 4 large hardboiled eggs, cooled and peeled
• 1 small avocado, pitted and chopped
• 1 medium stalk celery, diced
• ¼ cup diced red onion
• 2 tablespoons fresh lemon juice
• Salt and pepper
• 4 cups chopped romaine lettuce

Instructions:
1. Coarsely chop the eggs into a bowl.
2. Toss in the avocado, celery, red onion, and lemon juice.
3. Season with salt and pepper then serve over chopped lettuce.

Nutrition Info: 375 calories, 30g fat, 15.5g protein, 15g carbs, 8g fiber, 7g
net carbs


Bacon-Wrapped Chicken Rolls
Servings: 2
Prep Time: 5 minutes
Cook Time: 35 minutes

Ingredients:
• 6 boneless, skinless, chicken breast halves
• 6 slices uncooked bacon

Instructions:
1. Preheat the oven to 350°F.
2. Pound the chicken breast halves with a meat mallet to flatten.3. Roll the chicken breast halves up then wrap each one with bacon.
4. Place the rolls on a foil-lined baking sheet.
5. Bake for 30 to 35 minutes until the chicken is done and the bacon crisp.

Nutrition Info: 350 calories, 16g fat, 46g protein, 0.5g carbs, 0g fiber, 0.5g
net carbs

KETO RECIPESFOR LUNCH
Spicy Shrimp and Sausage Soup
Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:
• 1 tablespoon olive oil
• 3 small stalks celery, diced
• 1 small yellow onion, chopped
• 1 small red pepper, chopped
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• 2 teaspoons smoked paprika
• ½ teaspoon ground coriander
• Salt and pepper
• 8 ounces chorizo sausage, diced
• 1 cup diced tomatoes
• 4 cups chicken broth
• 12 ounces shrimp, peeled and deveined
• Fresh chopped cilantro

Instructions:
1. Heat the oil in a heavy stockpot over medium-high heat.2. Add the celery, onion, and red pepper, and sauté for 6 to 8 minutes until
tender.
3. Stir in the garlic, tomato paste, and seasonings, then cook for 1 minute.
4. Add the sausage and tomatoes and cook for 5 minutes.
5. Stir in the broth, then bring to a simmer and cook, uncovered, for 20
minutes.
6. Adjust seasoning to taste then add the shrimp.
7. Simmer until just cooked through, about 3 to 4 minutes.
8. Spoon into bowls and serve with fresh cilantro.

Nutrition Info: 465 calories, 28.5g fat, 39g protein, 11.5g carbs, 2g fiber,
9.5g net carbs


KETO RECIPES FOR LUNCH
Slow-Cooker Beef Chili
Servings: 4
Prep Time: 10 minutes
Cook Time: 6 hours

Ingredients:
• 1 tablespoon coconut oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 1 pound ground beef (80% lean)
• 1 small red pepper, chopped
• 1 small green pepper, chopped
• 1 cup diced tomatoes
• 1 cup low-carb tomato sauce
• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 1 ½ teaspoons dried basil
• Salt and pepper
• ¾ cup shredded cheddar cheese
• ½ cup diced red onion

Instructions:
1. Heat the oil in a skillet over medium-high heat.
2. Add the onions and sauté for 4 minutes, then stir in the garlic and cook 1
minute.
3. Stir in the beef and cook until it is browned, then drain some of the fat.
4. Spoon the mixture into a slow cooker and add the spices.
5. Cover and cook on low heat for 5 to 6 hours, then spoon into bowls.
6. Serve with shredded cheddar and diced red onion.

Nutrition Info: 395 calories, 19.5g fat, 42g protein, 12.5g carbs, 3.5g fiber,
9g net carbs