Lunch Box Inspiration: Keto Style
/By: Stephanie Borst, MS, RD, LDN
It’s the start of a new school year! Are you in need of new lunch ideas? The following ideas are meant to give you inspiration that can be modified to fit your specific diet variation whether you are following classic keto, modified keto, modifed Atkins or low glycemic (or anywhere in between). Several convenient and pre-packaged products are mentioned to make life a little easier and less hectic as the family is rushing out the door in the mornings!
Meal 1: Wraps
• Choose a variety of lunch meats, cheeses, olives, and/or pickles. Then form into a wrap using a lettuce leaf, egg wrap or cheese wrap. Another option would be to skip the wrap and grab a skewer to make a kabob!
• Don’t forget the fat! Pack a side of mayonnaise, avocado, ranch mixed with mayonnaise or ranch mixed with oil as a dipping sauce.
• Add your favorite low carb side!
Product Highlights:
Check out Egglife® Egg Wraps which are made from 95% egg whites from cage free eggs; not flour. They have 5 different flavors to choose from – original, southwest style, Italian style, everything bagel and sweet cinnamon. Each wrap has 0 to 1 gram of net carbs, 5 to 6 grams of protein and 30 to 35 calories. They do not contain any fat so you will need to be sure to pair with a fat source.
Another great wrap option would be Cheese Wraps from Crystal Farms which come in mozzarella and marble jack flavors. Each slice contains 90-110 calories, 6-9 grams fat, 0-1 grams of net carbs and 7-8 grams of protein. Folios® Cheese Wraps™ are another option and contain 135- 180 calories, 10-13 grams fat, 1 gram net carbs and 11-13 grams protein depending on the flavor.
Meal 2: Pizza
Make mini pizzas with cheese crisps or pepperoni slices as your crust. Then add a little bit of sauce and top with cheese, sausage and/or pepperoni.
Don’t forget to drizzle the little pizzas with oil to boost the fat content.
Product Highlight:
Whisps® Cheese Crisps come in a variety of flavors and are great for snacking but the Parmesan option is great for creating bite sized pizzas. 23 crisps contain 150 calories, 10 grams fat, 1 gram net carbs and 13 grams protein. They are available on Amazon and in many grocery store chains.
Meal 3: Yogurt
Make your own yogurt parfait for a quick breakfast or easy snack idea.
Portions sizes of yogurt and add in options will vary based on your carbohydrate allowance per day. Keep in mind that not all yogurts marketed as “keto” or “low carb” are appropriate for a medical ketogenic diet.
Low carb yogurts such as Two Good™, :Ratio Keto, and grocery store brands may be “low carb” (2-4 grams net carbs per serving), but you may need to add more fat by mixing in oil, unsweetened coconut flakes or heavy cream.
For example, by mixing 1 container of Two Good™ Yogurt with 1 tablespoon of coconut oil you can increase the fat content from 2 grams in the yogurt alone to 16 grams which will help create a 1:1 overall ketogenic ratio of fat to carbs and protein.
Other great add-ins for those on less restrictive forms of keto therapy include low carb cereals, granola or chocolate.
Meal 4: Bento Boxes
Bento boxes are an opportunity to create several different combinations of foods that will work for your keto student! They also allow you to get creative with a fun container that kids can decorate with markers or stickers to make it just their own!
Keep in mind that sending fat in a small container or syringe might make transportation easier.
Example combinations:
Low carb fruit (berries), avocado, lettuce, ham, cheese with mayonnaise in a syringe
Olives, cloud bread, low carb vegetables, pepperoni and cheese with mayonnaise and pizza sauce in a syringe
Low carb yogurt, unsweetened coconut flakes, strawberries and MCT oil in a syringe
Product Highlights:
The Cloud Bread Company™ makes Cloudies™ out of egg and offers 3 different flavors including original, garlic herb and cheddar. Each piece has 30-35 calories, 0-1 grams of net carbs, 3 grams of fat and 1-2 grams of protein.
Disclaimer: This blog is not intended to be medical advice. Please consult with your ketogenic diet team to evaluate if these ideas are appropriate for your unique needs. This blog post is NOT sponsored. Availability or products at retailers is subject to change.