Hello!
Last August I adopted Keto and kept with it for a few months and had great results.
Slowly I fell off and any victories I enjoyed have since been reverted.
I’m looking to get back onto it and one of the things I’d like to do better is my lunches.
So, this weekend I want to prep economical keto lunches for the upcoming week. Can anyone provide suggestions or direct me to some relevant resources?
Many thanks.
Josh
Freeze small portions of meat (spiced ground turkey)
Prepare the night before!
I keep the following stocked in my fridge and it makes it super easy to throw togetther a lunch:
Hard boiled eggs
dried sausage (salami, pepperoni, etc.)
assorted cheeses
veggie sticks with blue cheese dressing
fat bombs
homemade mini jars of creme fraiche with berries
spinach or lettuce with caesar dressing
cooked bacon (bake 2 pounds or more on the weekend)
homemade mayonaisse (for egg or tuna salad)
olives
pickles
I also keep these on hand:
canned salmon and tuna
assorted nuts
dried coconut pieces
And finally, I tend to cook larger quantities of fatty meats (steak, burgers, chicken thighs and wings, sausages, pulled pork) when I make dinner so there are leftovers for lunch.
My 2 usual goto ideas:
Chicken Quarters (or bone in skin on chicken thighs sometimes) - I get these usually around $1/lb at the local grocery store, sometimes less. I just cook a pack of them (4 usually) on Sunday night or whenever, with some garlic, salt and rosemary usually at 375 for about 50-55 mins and lunch for the week is good to go however you want to take it (gallon bag will usually hold all of it, including drippings, but can be taken however you want). I often take a bag of spinach to go with it and just microwave at work together so the spinach soaks up some of the chicken juice (more tasty). Don’t waste the juice and fat drippings.
Make enough for dinner to take in leftovers. That’s pretty much that, and works well enough if you can do it (I’m in an interesting situation where my family is large enough that we need frequently need a certain size buy of food, but there’s usually a serving or two leftover that won’t be enough to feed everyone agian).
I keep a can of lo salt at work to put on everything (for the potassium, i put plenty of regular salt on stuff too).
Secondary ideas I’ve done:
Can of alfredo sauce, Mozzarrella Cheese (bag, block, string cheese stick, whatever you want), pepperoni (unsliced is cheaper per pound): Put in a bowl in sauce, cheese, pepperoni layers, microwave for a bit until cheese is melted or to your liking, and you got yourself a crustless pizza.
Eggs. Beat them in a cup or bowl, microwave for 30s-1min (or whatever is necessary) and there you go. I usually put some string cheese in during the process as well. The only drawback here is it can stick to the sides of whatever pretty bad if it cooks too long, but there are ways of dealing with that.
If you can find some tallow (I can’t around where I am anymore, unfortunately), you could get some tallow and ground beef and make some pemmican, that’s pretty good for a variety of on the go situations situations (meal, snack, hiking, whatever).
If you melt some butter in the bowl before you add the eggs… extra fat & no sticking!! 
This does help, though I’ve found it isn’t always perfect. If you have the butter on hand, I’d say go for it either way.
Whatever is in the fridge as leftovers are easy to pack. If there are no leftovers, easy to make egg salad with boiled eggs, tuna salad or lettuce-deli meats roll ups shmeared with mayo. Cooking up sausages is fast and easy, too.
Invest in one of those Foodsaver machines and put it to work on weekends. Vacuum seal cooked portions of meats etc for lunches or quick dinners.
smash sardines with an avocado.
Boiled bacon and eggs.
Shredded Dark meat chicken, macadamia nuts go pretty well even cold.
We make enough food for dinner that there are 2 servings to take to lunch for my wife and I the next day.
If we end up eating out for dinner the night before, lunch will range from an egg and avocado salad that we use pork rinds to scoop. Deli meats (salami and pepperoni) w/ cheese. Almonds or Macadamia nuts. Mixed green (baby spinach, baby chard, baby kale) salad with eggs or deli meat and cheese, with a home made balsamic vinegarette to add more fat to the salad.
We do meal prep on the weekend to help ease the burden of cooking after a 1.5 hour commute at night. So we will chop/slice veggies and portion out meats, or make and freeze items like zuchini noodle lasagna, or hamburger casserole, needed for the week so our meals take 30 minutes or less to cook. Leftovers get portioned out into tupperware after dinner so that in the morning we grab and go.