3 Easy Keto Lunches (Beginner Friendly Meal Prep)
Today we’ll show you three keto lunches ideas for beginners that can be prepared ahead of time, so that they’re ready to grab on the go.
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These three keto lunch ideas are quick, filling and packed with all the micro and macronutrients needed to sustain you throughout the day. Ready to give them a try? Here are the 3 keto lunch ideas for beginners that you’ll learn to make:
LUNCH#1: Loaded Cauliflower Casserole
Ingredients:
• 8 slices of bacon
• 1 large head cauliflower
• 1/2 cup sour cream
• 1 tablespoon ranch seasoning
• 1â„4 teaspoon black pepper
• 1 cup shredded colby & monterey jack cheese
• 1 cup sharp cheddar cheese
• 6 tablespoons chopped fresh chives, divided
Instructions:
1. Preheat oven to 400℉. Grease an 11×7 baking dish with a healthy cooking oil.
2. Fry bacon in a large skillet until crispy and crumble. Set aside.
3. Cut cauliflower into small bite-size pieces.
4. Steam cauliflower until tender, about 15 to 20 minutes.
5. Combine your sour cream, ranch seasoning, black pepper in a large bowl. Set aside.
6. To a large bowl, add 1/2 of the bacon, 1 cup sharp cheddar cheese, and 3 tablespoons chives. Then, add sour cream mixture and mix well.Â
7. Add cauliflower and mix again.Â
8. Transfer mixture to the prepared baking dish and top with your colby & monterey jack cheese and the other half of the bacon.
9. Cover the dish with foil and bake for 20 minutes. Remove foil and bake another 5-10 minutes or just until cheese is bubbly and beginning to brown. Garnish casserole with remaining chives or green onions.
LUNCH#2: Philly Cheesesteak Stuffed Mushrooms
Ingredients:
• 6 ounces thin sliced sirloin steaks
• â…› teaspoon sea salt
• Black pepper to taste
• Coconut oil cooking spray
• ¾ cup sliced onion
• ¾ cup sliced or green pepper
• ¼ cup sour cream
• 2 ounces cream cheese
• 3 ounces shredded mild provolone cheese
• 4 medium portobello mushrooms
• 2 teaspoons horseradish (optional)
Instructions:
1. Preheat the oven to 400℉. Grease a baking sheet with coconut oil.
2. Gently remove the stems from the portobellos and scoop out the gills. Coat insides and the tops of the mushrooms with oil, season with salt and pepper and set aside.
3. Season steak with salt and pepper on both sides.
4. Add oil to a large skillet over medium-high heat. Let the pan get very hot before adding the steak. Seare on each side for 1 to 1 1/2 minutes.
5. Transfer to a cutting board and slice thin, set aside.
6. Using the same pan reduce the heat to medium-low. Add more oil and sauté onions and peppers for 5 to 6 minutes, or until soft. Remove from heat.Â
7. Combine all the ingredients except the mushrooms in a medium bowl until well combined. Transfer mixture to the mushroom caps, about 1/2 cup should fill each. Top each mushroom with extra cheese if desired.
8. Bake in the oven until the cheese melts and the mushrooms are tender, about 20 minutes.
LUNCH#3: Sesame Chicken Salad
Ingredients:
For the Dressing:
• â…“ cup coconut aminos
• ¼ cup apple cider vinegar
• 3 tablespoons avocado oil
• 2 tablespoons toasted sesame oil
• 2 tablespoons minced ginger
• 1 teaspoon onion powder
• 1 teaspoon salt
• ½ teaspoon pepper
For the Salad:
• 1 ½ pounds boneless, skinless chicken thighs
• 4 diced green onions or ½ an onion
• ½ large green cabbage or one whole green cabbage if small
• ½ red cabbage
• 1 cup sliced almonds
• ½ cup chopped and loosely-packed cilantro
• 2 tablespoons sesame seeds
Instructions:
1. Combine all the ingredients for the dressing in a bowl, whisk. Set aside.Â
2. Add chicken into a large skillet. Cook over medium heat for 6-8 minutes per side, until cooked thoroughly—or grill.
3. Allow to cool to room temperature before chopping and adding to the salad.
4. Combine all other salad ingredients—besides dressing and chicken—in a large bowl.
5. Stir in as much dressing as you’d like. Leave the rest for extra.Â
6. When chicken is cool, chop and add to the salad.
7. Stir in dressing, mix well, and enjoy!
As always, check in with your personal care provider to be sure that these recipes are right for you.
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