ikrout.com ikrout.com
random

Read

random
جاري التحميل ...

5 Keto Lunch Ideas For Work & School

1 ANTIPASTO SALAD 

SERVES 4 
PREP TIME: 10 minutes 
COOK TIME: — 
This salad is great on its own, served on a bed of greens, or as a side to something a bit more substantial, like grilled steak.

1 (12-oz/340-g) jar roasted red peppers, drained and roughly chopped 
1 (6½-oz/185-g) jar marinated artichoke quarters, drained and roughly chopped 
1 (4-oz/113-g) can sliced cremini mushrooms, drained 
4 ounces (115 g) salami, sliced 
3 tablespoons capers, drained 
¾ cup (210 ml) vinaigrette of choice 

Place all the ingredients in a large mixing bowl. Toss to coat, then serve. 
MAKE IT AT HOME 
Replace store-bought vinaigrette with one of  homemade versions

STORE IT: Keep in an airtight container in the fridge for up to 3 days.

Per serving, made with Herby Vinaigrette & Marinade:   
calories: 433 | calories from fat: 338 | total fat: 38.9 g | saturated fat: 7 g | cholesterol: 20 mg 
sodium: 1335 mg | carbs: 13.5 g | dietary fiber: 4.4 g | net carbs: 9.1 g | sugars: 5 g | protein: 7.3 g

2 EASY CHOPPED SALAD

SERVES 1 
PREP TIME: 10 minutes 
COOK TIME: — 
Fresh! Fresh! Sometimes you need a bunch of crunch-tastic veggies, and this salad gives you just that. This recipe is  meant to show you just how easy it is to whip up a satisfying keto salad for one, with whatever you have on hand. Get  creative here! Use this recipe as a guide, or go wild with your own keto ingredients.

1 small head romaine lettuce, chopped 
8 cherry or grape tomatoes, halved 
½ cucumber, seeded and chopped 
1 celery stick, chopped 
¼ cup (45 g) pitted black olives, chopped
 2 tablespoons diced red onions 
2 tablespoons chopped fresh mint 
¼ cup (60 ml) vinaigrette of choice

Place the lettuce in a large serving bowl. Top with the remaining salad ingredients, then drizzle with the vinaigrette  and enjoy.

STORE IT: Store the salad and vinaigrette in separate airtight containers for up to 3 days.

 make it AIP/NIGHTSHADE-FREE: 
Omit the tomatoes.

Per salad, made with Basil Vinaigrette & Marinade:   
calories: 476 | calories from fat: 378 | total fat: 42 g | saturated fat: 5.1 g | cholesterol: 0 mg 
sodium: 608 mg | carbs: 18 g | dietary fiber: 6.5 g | net carbs: 11.5 g | sugars: 7.1 g | protein: 6.5 g

3 CAJUN SHRIMP SALAD 

SERVES 4 
PREP TIME: 5 minutes 
COOK TIME: 15 minutes 
Shrimp is such an underrated protein option, especially when you are on a budget and need a break from bacon and  beef. This salad is great warm or cold and is awesome to take with you on a busy day.

1 pound (455 g) large shrimp, peeled and deveined 
2 tablespoons avocado oil 
2 cloves garlic, minced 
2 teaspoons dried basil 
1 teaspoon dried thyme leaves 
1¾ teaspoons paprika 
¾ teaspoon ground black pepper 
½ teaspoon finely ground sea salt 
⅛ teaspoon cayenne pepper 
1 bunch asparagus, woody ends snapped off, cut in half crosswise 
SALAD: 
1 large head butter lettuce, chopped 
1 medium Hass avocado, peeled, pitted, and sliced (about 4 oz/110 g of flesh) 
1 small red onion, thinly sliced 
½ cup (120 ml) creamy Italian dressing or other creamy salad dressing of choice


1. Place the shrimp, oil, garlic, basil, thyme, paprika, black pepper, salt, and cayenne in a large frying pan. Toss to  coat the shrimp, then turn the heat to medium and cook until the shrimp is pink, about 5 minutes. 
2. Add the asparagus, cover, and cook for 10 minutes, or until the asparagus is fork-tender. 
3. Meanwhile, divide the lettuce, avocado, and onion evenly among 4 salad plates. When the shrimp and asparagus  are done, divide the mixture evenly among the plates, drizzle each salad with 2 tablespoons of dressing, and enjoy!

STORE IT: Keep the shrimp and asparagus mixture, cold salad ingredients, and dressing in separate airtight  containers in the fridge for up to 3 days. Do not add the avocado to the recipe until you’re ready to serve it. 
PREP AHEAD: It is always a good idea to have a bottle of creamy Italian dressing on hand—store-bought or  homemade!

Per serving, made with homemade creamy Italian dressing:   
calories: 485 | calories from fat: 279 | total fat: 31 g | saturated fat: 4.5 g | cholesterol: 242 mg 
sodium: 636 mg | carbs: 19.4 g | dietary fiber: 7.2 g | net carbs: 12.2 g | sugars: 5.4 g | protein: 32.2 g 

4 SPECKLED SALAD

SERVES 1 
PREP TIME: 10 minutes 
COOK TIME: — 
Have you ever ordered a restaurant salad with high hopes of chowing down on a huge bowl of greens and instead got a  measly amount of veggies swimming in a pool of dressing? How restaurants think this is appealing is beyond me. 

DRESSING: 
¼ cup (60 ml) lemon juice 
2 tablespoons plus 
2 teaspoons olive oil 
1 teaspoon peeled and minced fresh ginger root 
2 cloves garlic, minced 
Pinch of finely ground sea salt 
Pinch of ground black pepper 
SALAD: 
1 cup (60 g) destemmed kale leaves, roughly chopped 
3 cups (85 g) mixed salad greens 
¼ cup (38 g) hulled hemp seeds 
Handful of fresh cilantro leaves, chopped 
Handful of fresh flat-leaf parsley leaves, chopped 
Handful of fresh mint leaves, chopped

1. Place the dressing ingredients in a large salad bowl and stir until blended. 
2. For the salad, rinse the chopped kale under hot water for 30 seconds or so to soften it up and make it easier to  digest, then dry well. Add the dried kale leaves along with the rest of the salad ingredients to the bowl with the dressing.  Toss to coat, then serve. 

STORE IT: Keep the salad, stored separately from the dressing, in airtight containers in the fridge for up to 3 days.

make it AIP: 
Omit the black pepper. Replace the hemp seeds with chopped cooked chicken thighs. 
make it LOW-FODMAP: 
Replace the olive oil with garlic-infused oil and omit the garlic. 

Per salad:   
calories: 496 | calories from fat: 367 | total fat: 40.8 g | saturated fat: 6 g | cholesterol: 0 mg 
sodium: 187 mg | carbs: 23 g | dietary fiber: 5.6 g | net carbs: 17.4 g | sugars: 4.4 g | protein: 9.3 g 

5 KALE SALAD WITH SPICY LIME-TAHINI DRESSING

SERVES 4 
PREP TIME: 15 minutes 
COOK TIME: — 
If you’re not into kale, look beyond this salad recipe and appreciate the dressing that pairs with it. It’s off the hook! It’s  awesome with veggies, pork rinds—anything, really. If tahini doesn’t excite you like it does me, you can swap out the  dressing with 1 cup (240 ml) of Thai Dressing

DRESSING: 
½ cup (120 ml) avocado oil 
¼ cup (60 ml) lime juice 
¼ cup (60 ml) tahini 
2 cloves garlic, minced 
1 jalapeño pepper, seeded and finely diced Handful of fresh cilantro leaves, chopped 
½ teaspoon ground cumin 
½ teaspoon finely ground sea salt 
¼ teaspoon red pepper flakes 
SALAD: 
6 cups (360 g) destemmed kale leaves, roughly chopped 
12 radishes, thinly sliced 
1 green bell pepper, sliced 
1 medium Hass avocado, peeled, pitted, and cubed (about 4 oz/110 g of flesh) 
¼ cup (30 g) hulled pumpkin seeds

1. Make the dressing: Place the dressing ingredients in a medium-sized bowl and whisk to combine. Set aside. 
2. Make the salad: Rinse the kale under hot water for about 30 seconds to soften it and make it easier to digest. Dry  the kale well, then place it in a large salad bowl. Add the remaining salad ingredients and toss to combine. 
3. Divide the salad evenly among 4 bowls. Drizzle each bowl with ¼ cup (60 ml) of the dressing and serve

STORE IT: Keep the salad and dressing in separate airtight containers in the fridge for up to 5 days. Do not add the avocado to the recipe until you’re ready to serve it.

Per serving:   
calories: 517 | calories from fat: 423 | total fat: 47 g | saturated fat: 6 g | cholesterol: 0 mg 
sodium: 373 mg | carbs: 20.9 g | dietary fiber: 9.4 g | net carbs: 11.5 g | sugars: 3.9 g | protein: 10.7 g

عن الكاتب

soula

التعليقات


اتصل بنا

subscribe to our newsletter to get fresh content

Copyright ©

ikrout.com