Occasions / Desk to break room

Keto at work

Work is where good intentions meet the break-room doughnuts, the catered sandwich platter and the 3 p.m. slump. A packed lunch, a desk drawer and two polite sentences take care of most of it.

The game plan

Pack lunch the night before, or batch-cook on Sunday.
Stock a desk drawer: nuts, pork rinds, jerky, tuna packets, electrolyte packets.
At catered meetings, eat the sandwich fillings and the salad.
For the 3 p.m. slump, try water, a walk, black coffee or a handful of nuts.
For team lunches, check the menu ahead and pick your order.

Go for

Leftovers from dinner
The easiest keto lunch there is.
Big salads with protein
Dressing in a separate jar.
Lettuce-wrap sandwiches
Tuna, chicken or egg salad.
Catered sandwich fillings
Meat, cheese and vegetables, no bread.
Desk-drawer snacks
Nuts, cheese crisps, pork rinds, jerky.

Pass on

Break-room pastries and birthday cake
A coffee in hand is your excuse.
Vending machines
Nuts and pork rinds are the only safe picks.
Sweetened coffee drinks
Add heavy cream to black coffee instead.

What to say

“No thanks, I just ate.”

“I’ll grab a coffee, thanks.”

Pack this

Insulated lunch bag and ice pack
Mason jar for dressing
Desk drawer: nuts, jerky, tuna, cheese crisps, electrolytes

What to drink

Black coffee or espresso
8 oz0–1 g
Yes Unsweetened tea
8 oz0–1 g
Yes Sparkling water (unsweetened)
12 oz0 g
Yes

Eating out instead?

Bring or make

Recipes for this occasion

Lunch & Salads

Quick answers

What are good keto work lunches?

Leftovers, a big salad with chicken or salmon, lettuce-wrap sandwiches, egg roll in a bowl or a container of chicken salad with cucumber. Make them on Sunday and the week is done.

General guidance, not medical advice. See our health disclaimer.