When you first start keto, it can be overwhelming. But it doesn't need to be if you break it down into manageable steps. The first step is breakfast. You can find all the information and recipes you need to do keto breakfasts like an expert here: www.tinyurl.com/ketobreakfast33
Once you've mastered breakfast it's time for lunch and eating out! Start by listening to this video training on how to avoid the common keto lunch mistakes, recipe ideas, and ways to keep it keto while eating out.
www.WellnessSpringsInc.com – Keto Made Easy Cookbook, Is Keto Right for Me?, & Qele
Jennifer Winder's Facebook Page for even more recipes
Link for Primal Kitchen salad dressings (also widely available in grocery and health food stores)
Link to the Condiments, Sauces, and Dressings page: https://www.ketomadeasy.com/condiments-dressings-sauces
Then scroll through the links below for all 15+ lunch options that are complete with serving suggestions. Keto on and enjoy lunch menus that are delicious and support your energy, health, and fat loss goals!!
Keto Salads for Lunch
Keto Soups for Lunch
2. White Chicken Chili or Jennifer Winder's Creamy White Chili can be found on page 38 of the Make It Keto cookbook.
Misc. Keto Lunch Recipes
KetoFUEL & Ice Cream Lunch Recipes
Too busy to prepare any lunch or even take the time to go out and grab something? Then KetoFuel is here to save you! KetoFuel is a full meal replacement that is chock full of healthy fat, non GMO dairy, grass fed whey, whole eggs, MCT oil, and organic ginger, turmeric, and cinnamon.
There are SO MANY ways to have your KetoFuel that we have dedicated an ENTIRE page to all the many ways our BulaFIT warriors like to make their KetoFuel. Here are just a few of our favorites:
10 Tips on Eating Out for Lunch
Can you do keto while traveling? Maybe you forgot to plan for a meal or something unexpected came up. What about if your schedule keeps you on the road and away from a kitchen most of the time? Yes you can! By understanding the basic concepts of keto, it can be done anywhere with any schedule!
Here is a list of 10 tips: 1. Use 1-2 shakes per day to replace 1-2 meals. If you want to increase the benefits of this strategy, consider adding heavy whipping cream, or 1 tbsp. MCT oil or even 10-12 Macadamia Nuts to up the fat to protein ratio for increased fat loss. The heavy whipping cream needs to be refrigerated in between use but the MCT doesn't as long as kept at reasonable temperatures. 2. While eating out, ask for real butter or hollandaise sauce on veggies, meats, eggs, etc. 3. For hamburgers - use lettuce as the bun and add cheese, mustard, bacon, tomato, onion, mayo, and olives but skip the ketchup. 4. At Mexican restaurants, order meals without tacos, tortillas, chips, beans, or rice. Instead order the item without these things and add extra guacamole, salsa, and sour cream (much like the bunless hamburger!). 5. Order salads and bring along an avacado or olives or MCT oil to top it with to make sure you have enough fat. Ranch dressing can be another source of fat. 6. For quick meals out of the grocery story look for rotisserie chicken, almonds ,macadamia nuts, avocado, nitrate/nitrite free hot dogs or summer sausage, cheese, pickles, relish and olives. 7. Always order food without breading (i.e. stay away from breaded fish, chicken, bread sticks etc). 8. For breakfast go for eggs and extra bacon all cooked in butter ot topped with hollandaise sauce 9. This article from ruledme.com includes an extensive list of tips and ideas for convenience stores, restaurants and eating out: https://www.ruled.me/keto-and-fast-food-on-the-go/ 10. When you are home or able to prepare food, look for fat bomb recipes. Most need to be kept cool so would require a cooler. Good sources of meats, proteins and keto friendly veggies are not hard to find so the key to success is develop your own go-to fat sources!
Keep these with you to up the fat when eating out and don't be afraid to take them to the restaurant:
butter
macadamia nuts
avocado or individual servings of Guacamole (now available in organic versions at many Costcos, Walmarts, and Sam's Clubs!)
MCT oil
homemade Mayo, Ranch, or other keto friendly salad dressings
olives
See https://www.ketomadeasy.com/condiments-dressings-sauces for some fantastic healthy versions of ketchup, BBQ, mayo, hollandaise sauce, cowboy butter, white sauce, terriyaki and more!