Mhari's Keto Friendly Lunch

Wondering what to eat for a simple grab n' go keto friendly lunch? Our resident keto expert, Mhari Crosby, has broken it down for you into Carriers, Proteins, Seconds and Combos, and we are now offering a scoop of tuna or egg salad in our deli! It's a sandwich sans the bread.

Celery, 1 stalk = 1g carb, 0g fat, 0g protein
Zucchini 100g spear = 3g carbs, 0g fat, 1g protein
Cucumber slices, 6 slices = 1.9g carbs, 0g fat, 0.3g protein
Romaine leaf, 1 inner leaf = 0.2 carbs, 0g fat, 0.1g protein

Piller's pepperettes x 1 = 1g carb, 8g fat, 6g protein
100g Black Forest Style Ham = 2g carb, 2g fat, 18g protein
100g Oven Roasted Turkey = 2g carbs, 2g fat, 20g protein
Hard boiled egg x 1 = 0.4g carbs, 4.8g fat, 63g protein
Tuna salad, 75g scoop = 0g carbs, 17g fat, 21g protein
Egg salad 75g scoop = 1g carb, 9g fat, 14g protein
Cheese, 60g = 1g carbs, 9g fat, 7g protein

Olives x 5 = 1g carbs, 2.5g fat, 0g protein
Raw almonds, 6 nuts = 1.6g carbs, 3.6g fat, 1.5g protein
Pumpkin seeds, 3 tbsp = 3.3g carbs, 15g fat, 9g protein
Sunflower seeds, 3 tbsp = 6g carbs, 16g fat, 6g protein
Pecans, 10 halves = 2g carbs, 10g fat, 3g protein
Cherry tomatoes x 4 = 2.6g carbs, 0g fat, 1g protein

If you're a prepping kind of person, try a baked scrambled egg on a slice of ham and garnish with basil and tomato for a quick, easy lunch "muffin".


Celery, egg salad, pecans & cheese
Zucchini, tuna salad, olives, almonds
Cucumber, cheese, almonds, hard boiled egg
Romaine leaf, tuna salad, olives, pumpkin seeds
Zucchini, pepperettes, cherry tomatoes, cheese
Cucumber, tuna salad, olives, cherry tomatoes


September 05, 2019 by Mhari Crosby


Suzan Kowalski

Suzan Kowalski said:

Excellent approach to the easy preparation of healthy lunches.

I’d like to point out a typo: you have 1 hard boiled egg listed at 63g protein, that should be 6g.


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