Lunch on a Keto or Carnivore diet is a middle-of-the-day meal where you need something fast, satisfying, and portable, especially if you are at work, traveling, or have a short time. A proper Carnivore or Keto lunch must be healthy, nutritious, and delicious. The 30 low carb lunch ideas you are about to learn are suitable for both Keto and Carnivore and help you hit your daily macro goals. So, let’s get cooking!
Highlights
Why Is Lunch Important on Keto and Carnivore Diets?
Lunch is an important meal for maintaining energy levels, satiety, and metabolic stability, especially for those following low-carb diets like Keto and Carnivore.
Lunch can help:
Maintain stable energy levels
Support muscle maintenance and growth
Prevent overeating during the day
Support mental clarity and focus
Stick to the diet in the long term
Maintaining Stable Energy Levels
On Keto and Carnivore diets, your body relies on fat and protein instead of carbohydrates for providing energy. A proper lunch rich in healthy fats and protein helps [1] [2] [3]:
Keep blood sugar stable, preventing the afternoon crash that is common on carb-heavy diets.
Provide sustained energy for work, workouts, or daily activities.
Without a substantial lunch, you feel energy dips, which can lead to fatigue, irritability, or cravings that may push you to eat high-carb foods, which can temporarily kick you out of ketosis or disrupt your Carnivore Diet results.
Supporting Muscle Maintenance and Growth
Low carb lunch ideas for the Keto and Carnivore diets are usually higher in protein than other diets. Eating a protein-rich lunch helps [4] [5]:
Preserve lean muscle mass, especially if you train or are active.
Support recovery after morning workouts.
Provide essential amino acids that your body cannot produce on its own.
Skipping lunch or having a very low-protein meal can slow muscle recovery, reduce strength, and negatively affect long-term health goals.
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Preventing Overeating During the Day
A high-fat and high-protein lunch can help you control hunger throughout the day and manage caloric intake, especially if you are trying to lose weight. This is because [6] [7]:
Fat and protein are highly satiating, keeping you fuller for longer.
Feeling satisfied after lunch reduces the temptation to snack on carb-heavy or processed foods.
Proper portioning at lunch helps maintain your calorie and macronutrient goals without feeling hungry.
Supporting Mental Clarity and Focus
Many of the individuals who follow Keto and Carnivore diets report that their mental clarity depends on eating sufficient fat and protein throughout the day. A balanced lunch [8] [9]:
Provides essential nutrients like B-vitamins, iron, and omega-3s from animal foods.
Prevents the brain fog that can occur when meals are too small or unbalanced.
Helps maintain focus for work, studies, or daily tasks.
Having a reliable, enjoyable lunch routine makes it easier to stick to your plan.
Lunch can be used as an opportunity to include nutrient-dense, high-quality animal proteins, organ meats, and healthy fats that your body uses.
A healthy midday meal reduces the risk of bingeing or overeating in the evening.
Why Focus on Low Carb Lunch Ideas?
Many people fail their Keto or Carnivore diets around lunch, not breakfast or dinner. Here’s why:
Energy Dips: A carb-heavy lunch, like sandwiches, rice bowls, or pasta, causes a post-lunch crash. Blood sugar spikes, then dives, leaving you tired, foggy, and craving sugar or coffee.
Satiety Issues: Low-fat lunches, like salads with chicken breast, may look healthy, but leave you hungry in two hours. Protein and fat are essential to staying full until dinner.
Practicality: Many traditional lunches are hard to pack or reheat. Low-carb diet lunches, especially Carnivore-style, are meal-prep friendly, portable, and delicious cold or reheated.
Low Carb vs. High Carb Lunch Effect on Energy
The following table compares the effect of low-carb vs. high-carb lunch ideas on energy levels to help you make informed decisions [10] [11] [12]:
Factor
High-Carb Lunch (e.g., sandwich, pasta)
Low-Carb Lunch (e.g., steak, eggs, avocado)
Blood Sugar
Rapid spike, then crash
Stable, minimal fluctuations
Hunger
Hungry again in 2–3 hours
Full for 4–6 hours
Energy
Afternoon decline
Steady focus and productivity
Cravings
High sugar cravings
Minimal cravings
So, as the above table shows, a low-carb lunch can provide various health effects, including the following.
It should be easy to prep, pack, and eat anywhere.
Now, let’s get cooking and start by preparing the main ingredients and learning about their importance and effects.
Main Ingredients of a Low-Carb Lunch
Low carb lunch ideas generally contain less than 20–30g of net carbohydrates in each meal, though those who follow a Keto Diet can eat 5–10g of carbs, while Carnivore followers stick to zero carbohydrates.
The most common ingredients for low-carb lunches include:
It is no secret that if you are doing a zero-carb Carnivore, you need to avoid all plant-based foods because of their carbohydrate content.
Generally, you need to modify recipes and ingredients based on your macronutrient ratio, which varies from person to person, and the number of carbohydrates allowed in your daily meals.
The following table gives examples of macro targets per serving. You can also use this free Carnivore Macro Calculator to find the right balance of macros based on your age, gender, and activity level.
Diet
Protein
Fat
Carbs (Net)
Calories
Keto
20–35g
15–30g
5–10g
350–550 kcal
Carnivore
25–40g
20–35g
0–1g
400–600 kcal
By balancing these macros, you can create filling meals that keep you in ketosis, whether you are following a Keto or Carnivore Diet. To streamline your access to the recipes, we have separated Keto and Carnivore low carb lunch ideas.
Now, let’s go for Carnivore-friendly low carb lunch ideas, without plants. These Carnivore Diet recipes are 100% animal-based, making them perfect for zero-carb carnivores.
Pork Belly Bites
Chicken Thigh Confit
Beef Liver Pâté
Sardines with Egg Yolk Sauce
Roasted Bone Marrow Bowls
Pan-Seared Lamb Chops
Ribeye Steak & Butter
No Bun Beef Burgers
Crispy Chicken Skin Chips
Salmon Roe with Soft-Boiled Eggs
11. Pork Belly Bites
Ingredients (2 servings):
500g pork belly
1 tsp sea salt
Instructions:
Preheat the oven to 200°C (400°F).
Cut pork belly into bite-sized cubes.
Season with salt.
Roast in the oven at 200°C (400°F) for 35–40 minutes until crispy.
Now, let’s learn about low carb lunch ideas that are animal-based and suitable for both Keto and Carnivore diets. You just need to tweak the recipes if you have special needs or goals.
21. Egg and Cheese Omelette
Ingredients (1 serving):
3 eggs
50g cheese
1 tbsp butter
1 tsp salt
Instructions:
Beat the eggs and season with salt.
Cook the eggs in butter, add cheese, fold, and serve.
The table below compares Keto vs. Carnivore lunches and highlights their main differences.
Feature
Keto
Carnivore
Carbohydrates
Up to 20–30g/day
Zero/trace
Veggies
Yes (low-carb only)
No
Dairy
Often included
Optional (depending on tolerance and carb goals)
Flavor Variety
Higher
Simpler, meaty flavors
Best For
Weight loss, flexibility, and easier dining out
Simplicity, autoimmune healing, deep ketosis
Tips for Meal Prep and Storage
Batch cook proteins. Grill chicken, cook ground beef, or roast pork belly ahead to save time.
Use portion containers to control carbohydrates and prevent overeating.
Store fats separately. Add butter or dressings fresh for the best texture.
Consider the shelf life of foods. Cooked meats last 3–4 days in the fridge.
Final Thoughts
These 30 low carb lunch ideas introduced here help you bring variety to your Keto and Carnivore Diets and gain the necessary nutrients.
Whether you are on Keto with creative veggie-based meals or zero-carb Carnivore with rich, fatty cuts, this list of 30 easy recipes ensures you will never run out of options.
Don’t forget to consider your macronutrient ratio and the diet needs so you can tweak the recipes accordingly. You can also consult Carnivore Doctors to get personalized advice.
Every week your favorite Carnivore doctors like Dr Chaffee, Dr Baker, Dr Bright join us LIVE to answer your medical questions and our coaches will help you lose weight and heal inflammation fast.
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