Typical lunch ideas, such as sandwiches, pizza, chili and sushi, contain a large amount of carbohydrates. If you are on a low-carb diet, restrict grains, starchy vegetables, legumes, fruits and sugars. Base your meals on low-carb foods. Nonstarchy vegetables are low in carbs, yet are rich in vitamins, minerals, fiber and antioxidants. Each of your low-carb, high-fat meals should also include animal proteins from eggs, meat, poultry and fish and extra fats from coconut oil, full-fat salad dressings, full-fat cheese, olive oil, avocado and nuts.
Chicken, Cheese and Avocado Salad
You can quickly put together a satisfying low-carb, high-fat salad for your lunch at home, school or work. Simply mix a generous amount of leafy greens with any of your favorite nonstarchy vegetables, such as cucumber, tomatoes, green onions, bell peppers and broccoli. Add 4 to 6 oz. of chicken, the slices from half or a whole avocado, depending on your appetite, and grated cheese. You can also throw in a handful of almonds or walnuts for extra fat. Drizzle your salad with a full-fat ranch salad dressing or make your own vinaigrette using extra-virgin olive oil, vinegar and seasonings.
Bunless Burger
If you don't have time to prepare your own lunch, you can easily convert a burger meal into a low-carb, high-fat lunch. Buy a meat patty that does not contain flour, sugar or other high-carb fillers. Ask to have your burger without the bun and sugary sauces. You can use mustard, mayonnaise, bacon, cheese, lettuce, pickles and tomatoes to garnish your burger. Skip the french fries and soft drinks and have a bottle of water and some greens instead. Use a fork and knife or use lettuce leaves to wrap your bunless burger. You may need to eat two to three bunless burgers, depending on their size and your appetite, to get enough energy.
Salmon Stir-Fry
Leftovers make a convenient and easy meal if you have time to cook extra servings of your dinner the previous night. If you are following a low-carb, high-fat diet, your leftovers should already have the right ratio for you. For example, you could prepare extra servings of a salmon stir-fry for dinner to have leftovers for the next day. Rice is high in carbs, but you can make fake rice using cauliflower instead. Cauliflower rice is tasty and will allow you to enjoy your stir-fry without worrying about the carbs. Make low-carb "rice" by grating raw cauliflower and then sauteing it in coconut oil with onions, carrot, broccoli, bok choy or mushroom. Add 4 to 6 oz. of cooked salmon, coconut milk and turmeric, curry, dried chili or other spices.
Frittata With Bacon and Asparagus
A frittata, which can easily be cooked within 20 to 30 minutes, makes an idea low-carb, high-fat meal. You can make your frittata ahead of time and bring it for lunch to reheat or enjoy cold. Prepare your frittata by beating eggs with cream, sea salt, freshly ground pepper, and seasonings. Add a handful of asparagus that you previously grilled with olive oil in the oven, bacon pieces, and a spoonful of Parmesan cheese. Cook in olive oil in a skillet until the bottom is cooked and finish under the grill in the oven until fully cooked. Use a skillet that is oven safe. You can serve your frittata with avocado slices or a salad of leafy greens with full-fat salad dressing.
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