20+ Easy Zero Carb Meal Prep Lunch Ideas (Full Recipes)

Finding a good lunch when you are on a zero carb diet can be hard. This is especially true when you are very busy. There are many quick lunch choices everywhere. Most of them are full of carbs. But with some planning and meal prep, you can have tasty lunches. These lunches will be zero carb. They will keep your energy up all day. This guide gives you over 20 easy meal prep ideas. Every idea comes with a full recipe. They will help you do well on your zero carb journey.

The Rules for a Zero Carb Lunch

A zero carb lunch uses high quality foods from animals. These foods have no carbs naturally. You focus on protein and healthy fats. This helps you feel full and keeps your energy steady. The main parts of a zero carb lunch are:

• Meats: Beef, pork, lamb, and game meats are all great picks.
• Poultry: Chicken, turkey, and duck give you lean protein.
• Fish and Seafood: Fatty fish like salmon and tuna are full of healthy omega 3 fats.
• Eggs: Eggs are very flexible and do not cost a lot.
• Fats and Oils: Use butter, ghee, tallow, and other animal fats for cooking and flavor.
• Cheese: Hard cheeses have very few carbs. You can use a small amount.

Filling Meat Based Lunches

These recipes are great if you want a big and tasty meal in the middle of the day.

1. Grilled Ribeye Steak with Herb Butter

A steak cooked well is the perfect zero carb meal. The herb butter makes it a little fancy and adds great flavor.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 10 to 15 minutes

Ingredients:

• 2 ribeye steaks (8 ounces each), about 1 inch thick
• Salt and freshly ground black pepper to taste
• 2 tablespoons butter, softened
• 1 tablespoon chopped fresh parsley
• 1 teaspoon chopped fresh rosemary
• 1 clove garlic, minced

Instructions:

1. Pat the steaks dry with paper towels. Put salt and pepper on them generously.
2. In a small bowl, mix the softened butter, parsley, rosemary, and minced garlic. This is your herb butter.
3. Heat a grill or a cast iron skillet over high heat. Cook the steaks for 4 to 6 minutes on each side for medium rare. Cook them to how you like them.
4. Let the steaks rest for 5 minutes. Then put a spoonful of herb butter on top of each steak.

Meal Prep and Storage:

You can cook the steaks ahead of time. Keep them in a sealed container in the fridge for up to 3 days. You can also make the herb butter early and keep it in the fridge. Slice the steak and eat it cold or warm it up gently.

2. Beef Mince and Egg Bowl

This is a simple, low cost, and very flexible meal. It is full of protein. You can change it with your favorite zero carb spices.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

• 1 lb ground beef
• 4 large eggs
• 1 tablespoon butter or beef tallow
• Salt and freshly ground black pepper to taste
• Optional: 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder

Instructions:

1. Heat the butter or tallow in a large skillet over medium high heat.
2. Add the ground beef to the skillet. Cook until it is browned. Break it into small pieces as it cooks. Add salt, pepper, garlic powder, and onion powder.
3. Push the cooked beef to one side of the skillet. Crack the eggs into the empty side. Scramble them until they are cooked how you like.
4. Mix the scrambled eggs and ground beef together.

Meal Prep and Storage:

This mix can be kept in a sealed container in the fridge for up to 4 days. You can eat it cold or warm it up in the microwave.

3. Slow Cooker Lamb Shoulder Chunks

This recipe is easy. You just set it and forget it. It makes very tender and tasty lamb. It is perfect for prepping meals for the week.

Yields: 6 to 8 servings
Prep time: 10 minutes
Cook time: 6 to 8 hours on low

Ingredients:

• 3 to 4 lbs boneless lamb shoulder, cut into 2 inch chunks
• 2 tablespoons olive oil or melted tallow
• 1 tablespoon dried rosemary
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• Salt and freshly ground black pepper to taste
• 1/2 cup bone broth or water

Instructions:

1. Pat the lamb chunks dry. Put salt, pepper, rosemary, thyme, and garlic powder on them generously.
2. Heat the olive oil or tallow in a large skillet over high heat. Sear the lamb chunks on all sides until they are browned.
3. Put the seared lamb into the slow cooker.
4. Add the bone broth or water to the slow cooker.
5. Cook on low for 6 to 8 hours. Or cook on high for 3 to 4 hours. The lamb should be so tender it falls apart.

Meal Prep and Storage:

Keep the cooked lamb in a sealed container in the fridge for up to 4 days. You can also freeze it for up to 3 months.

4. Crispy Skin Chicken Thighs

Chicken thighs are tasty and do not cost a lot. This recipe gives you crispy skin and juicy meat. It makes a great lunch.

Yields: 4 servings
Prep time: 5 minutes
Cook time: 30 to 35 minutes

Ingredients:

• 4 bone in, skin on chicken thighs
• 1 tablespoon olive oil or melted butter
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika

Instructions:

1. Heat your oven to 400°F (200°C).
2. Use paper towels to pat the chicken thighs very dry. This is very important for crispy skin.
3. In a small bowl, mix the salt, pepper, garlic powder, and paprika.
4. Rub the chicken thighs with the olive oil or melted butter. Then put the spice mix all over them.
5. Put the chicken thighs on a baking sheet or in an oven safe skillet. Put them skin side up.
6. Bake for 30 to 35 minutes. The chicken should be cooked through and the skin should be golden brown and crispy.

Meal Prep and Storage:

Keep the cooked chicken thighs in a sealed container in the fridge for up to 4 days. You can eat them cold. To keep the skin crispy, reheat them in the oven or an air fryer.

5. Carnivore Chili

This chili is a dream for meat lovers. It has the rich taste of beef and spices. There are no beans or other high carb fillers.

Yields: 6 to 8 servings
Prep time: 10 minutes
Cook time: 1 to 2 hours

Ingredients:

• 2 lbs ground beef
• 1 lb beef chuck, cut into 1/2 inch cubes
• 1/4 cup beef tallow or bacon grease
• 1 large onion, chopped (this is optional. Leave it out for strict zero carb)
• 4 cloves garlic, minced (this is optional. Leave it out for strict zero carb)
• 1/4 cup chili powder
• 1 tablespoon cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups beef broth

Instructions:

1. Heat the tallow or bacon grease in a large pot or Dutch oven over medium high heat.
2. Add the beef chuck cubes. Sear them on all sides until browned. Take the meat out of the pot and set it aside.
3. Add the ground beef to the pot. Cook until browned. Break it into small pieces as it cooks.
4. If you are using onion and garlic, add them now. Cook until the onion is soft.
5. Stir in the chili powder, cumin, salt, and pepper.
6. Put the seared beef chuck back in the pot. Add the beef broth.
7. Bring it to a simmer. Then turn the heat to low, cover the pot, and cook for at least 1 hour. Cook until the beef chuck is tender.

Meal Prep and Storage:

Keep the chili in a sealed container in the fridge for up to 5 days. You can also freeze it for up to 3 months.

6. Salmon Stuffed Avocados

This recipe needs no cooking. It is very quick to put together. It is full of healthy fats and protein. It is a light but filling lunch.

Yields: 2 servings
Prep time: 10 minutes

Ingredients:

• 1 large ripe avocado
• 1 can of salmon (5 ounces), drained
• 2 tablespoons mayonnaise (check the label for no added sugar)
• 1 tablespoon chopped fresh dill or chives
• 1 teaspoon lemon juice
• Salt and freshly ground black pepper to taste

Instructions:

1. Cut the avocado in half lengthwise. Take out the pit.
2. In a small bowl, use a fork to flake the drained salmon into small pieces.
3. Add the mayonnaise, chopped dill, and lemon juice to the salmon. Mix until everything is combined.
4. Add salt and pepper to the salmon salad to taste.
5. Spoon the salmon salad mixture into the hole in each avocado half.

Meal Prep and Storage:

It is best to make this right before you eat it. This stops the avocado from turning brown. But you can make the salmon salad mix ahead of time. Keep it in a sealed container in the fridge for up to 3 days. When you are ready for lunch, just cut a fresh avocado and fill it.

7. Turkey Taco Lettuce Wraps

Get all the taste of a taco without the carbs. These lettuce wraps are fun, fresh, and crunchy. They are a great way to enjoy a classic dish.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 1 lb ground turkey
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and freshly ground black pepper to taste
• 8 to 12 large lettuce leaves (iceberg, butter, or romaine work well)
• Optional toppings: shredded cheddar cheese, sour cream, diced avocado

Instructions:

1. Heat the olive oil in a large skillet over medium high heat.
2. Add the ground turkey. Cook until it is browned. Break it into small pieces as it cooks.
3. Stir in the chili powder, cumin, garlic powder, onion powder, salt, and pepper.
4. To serve, spoon the taco meat into the lettuce leaves. Add your favorite zero carb toppings on top.

Meal Prep and Storage:

Cook the taco meat ahead of time. Keep it in a sealed container in the fridge for up to 4 days. Wash and dry the lettuce leaves. Keep them separate in the fridge. Put the wraps together just before you eat. This keeps the lettuce crunchy.

8. Egg Roll in a Bowl

This dish has all the savory taste of an egg roll filling. But it does not have the carb heavy wrapper. It is a quick one pan meal. It is great for a busy week.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 1 lb ground pork or chicken
• 1 tablespoon sesame oil (make sure it is 100% sesame oil)
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• 4 cups shredded cabbage or coleslaw mix
• 2 tablespoons coconut aminos or tamari (check labels for no sugar)
• 1 tablespoon rice vinegar (unseasoned)
• Salt and pepper to taste

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium high heat.
2. Add the ground pork. Cook until it is browned. Break it into small pieces as it cooks.
3. Add the minced garlic and grated ginger. Cook for one more minute until it smells good.
4. Stir in the shredded cabbage. Cook for 5 to 7 minutes. The cabbage should be tender.
5. In a small bowl, mix the coconut aminos and rice vinegar. Pour this sauce over the cabbage and pork.
6. Stir everything together. Add salt and pepper to taste.

Meal Prep and Storage:

Keep this in a sealed container in the fridge for up to 4 days. It warms up well in the microwave.

9. Tuna Salad Lettuce Wraps

This is a classic lunch. It is made zero carb friendly. Using lettuce instead of bread gives it a fresh crunch.

Yields: 2 to 3 servings
Prep time: 10 minutes

Ingredients:

• 2 cans of tuna (5 ounces each) in water or olive oil, drained
• 1/4 cup mayonnaise (no sugar added)
• 1 stalk celery, finely chopped (this is optional, it has trace carbs)
• 2 tablespoons chopped red onion (this is optional, it has trace carbs)
• Salt and pepper to taste
• 6 to 8 large lettuce leaves

Instructions:

1. In a medium bowl, mix the drained tuna, mayonnaise, celery, and red onion.
2. Mix well. Add salt and pepper to taste.
3. Spoon the tuna salad into the lettuce leaves to serve.

Meal Prep and Storage:

You can make the tuna salad ahead of time. Keep it in the fridge for up to 3 days. Keep the lettuce leaves separate. Put the wraps together just before you eat.

10. Crustless Quiche

This is like a frittata. It is a flexible and fancy lunch option. You can eat it warm or cold.

Yields: 6 servings
Prep time: 10 minutes
Cook time: 30 to 35 minutes

Ingredients:

• 8 large eggs
• 1 cup heavy cream
• 1 cup shredded Gruyère or Swiss cheese
• 1 cup cooked, crumbled bacon or diced ham
• Salt, pepper, and a tiny pinch of nutmeg

Instructions:

1. Heat your oven to 375°F (190°C). Grease a 9 inch pie plate.
2. In a large bowl, whisk the eggs and heavy cream together.
3. Stir in the cheese, bacon or ham, salt, pepper, and nutmeg.
4. Pour the mixture into the greased pie plate.
5. Bake for 30 to 35 minutes. The center should be set and not jiggly.

Meal Prep and Storage:

Let the quiche cool. Then keep it in the fridge for up to 4 days. You can eat it cold or warm up a slice.

11. Loaded Burger Bowls

This has all the best parts of a burger. It is served in a bowl without the bun. It is a fun and filling way to enjoy a burger.

Yields: 4 servings
Prep time: 15 minutes
Cook time: 10 to 15 minutes

Ingredients:

• 1.5 lbs ground beef, shaped into 4 patties
• 4 slices of cheddar cheese
• 4 cups shredded lettuce
• 1/2 cup dill pickles, sliced (no sugar added)
• 1/4 cup red onion, thinly sliced (this is optional)
• Special Sauce: 1/4 cup mayonnaise, 1 tablespoon mustard, 1 tablespoon pickle relish (no sugar added)

Instructions:

1. Cook the burger patties on a grill or in a skillet. Cook them how you like. In the last minute of cooking, put a slice of cheese on each patty to melt.
2. While the burgers cook, make the bowls. Put the shredded lettuce into four bowls.
3. In a small bowl, mix the mayonnaise, mustard, and pickle relish to make the special sauce.
4. When the burgers are done, put one patty in each bowl. Add pickles and onion on top. Drizzle with the special sauce.

Meal Prep and Storage:

Cook the burger patties ahead of time. Keep all the parts in separate containers in the fridge. Put the bowls together just before you serve them. This keeps everything fresh.

12. Chicken Salad

This is a simple and classic recipe. It is perfect for a light lunch. You can eat it by itself or with lettuce wraps.

Yields: 4 servings
Prep time: 10 minutes

Ingredients:

• 2 cups cooked, shredded chicken
• 1/2 cup mayonnaise
• 1 stalk celery, finely chopped (this is optional)
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a medium bowl, mix the shredded chicken, mayonnaise, celery, and parsley.
2. Mix well. Add salt and pepper to taste.

Meal Prep and Storage:

Keep the chicken salad in a sealed container in the fridge for up to 4 days.

13. Deviled Eggs

These are a favorite at parties. They also make a great, protein packed lunch. It is easy to make a big batch.

Yields: 12 deviled eggs
Prep time: 15 minutes

Ingredients:

• 6 hard boiled eggs, peeled and cut in half lengthwise
• 1/4 cup mayonnaise
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Paprika, for garnish

Instructions:

1. Carefully take the yolks out of the hard boiled egg halves. Put the yolks in a small bowl.
2. Use a fork to mash the yolks into a fine crumble.
3. Add the mayonnaise, mustard, salt, and pepper to the mashed yolks. Mix until it is smooth and creamy.
4. Spoon or pipe the yolk mixture back into the holes in the egg whites.
5. Sprinkle a little paprika on top for color.

Meal Prep and Storage:

Keep the deviled eggs in one layer in a sealed container in the fridge for up to 3 days.

14. Dijon Mustard Salmon

This baked salmon is quick to make. It gives you a moist, tasty piece of fish. It is perfect for lunch.

Yields: 2 servings
Prep time: 5 minutes
Cook time: 12 to 15 minutes

Ingredients:

• 2 salmon fillets (6 ounces each)
• 2 tablespoons Dijon mustard
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat your oven to 400°F (200°C).
2. Put the salmon fillets on a baking sheet lined with parchment paper.
3. In a small bowl, mix the Dijon mustard and olive oil. Add salt and pepper.
4. Spread the mustard mix evenly over the top of each salmon fillet.
5. Bake for 12 to 15 minutes. The salmon should be cooked through.

Meal Prep and Storage:

Keep the cooked salmon in the fridge for up to 3 days. You can eat it cold on a salad or warm it up gently.

15. BBQ Shrimp

This is not the sweet BBQ sauce you might know. This version is a savory, buttery, and spicy shrimp dish. It is common in New Orleans. It has no carbs naturally.

Yields: 2 to 3 servings
Prep time: 5 minutes
Cook time: 10 minutes

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 tablespoons butter
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/4 cup beef or chicken broth

Instructions:

1. Melt the butter in a large skillet over medium high heat.
2. Add the minced garlic. Cook for 30 seconds until it smells good.
3. Add the shrimp, paprika, black pepper, and cayenne pepper. Cook for 2 to 3 minutes. Stir often. The shrimp should start to turn pink.
4. Pour in the broth. Bring it to a simmer. Cook for another 2 to 3 minutes. The shrimp should be fully cooked and the sauce should be a little thicker.

Meal Prep and Storage:

Keep the cooked shrimp and sauce in the fridge for up to 3 days. Reheat them gently in a skillet.

16. Air Fryer Steak Bites

These are very quick and easy. The steak bites are tender and juicy. They are perfect for a fast lunch.

Yields: 2 servings
Prep time: 10 minutes
Cook time: 6 to 8 minutes

Ingredients:

• 1 lb sirloin or New York strip steak, cut into 1 inch cubes
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Turn your air fryer on to 400°F (200°C) to let it heat up.
2. In a bowl, mix the steak cubes with olive oil, garlic powder, salt, and pepper.
3. Put the steak bites in one layer in the air fryer basket.
4. Cook for 6 to 8 minutes for medium rare. Shake the basket halfway through.

Meal Prep and Storage:

Keep the cooked steak bites in the fridge for up to 3 days. They are great cold. You can also warm them up quickly.

17. Pork Carnitas

This slow cooked pork is very tasty and flexible. Make a big batch. Use it for lunches all week.

Yields: 8 to 10 servings
Prep time: 15 minutes
Cook time: 8 to 10 hours on low

Ingredients:

• 4 to 5 lb pork shoulder (Boston butt)
• 2 teaspoons salt
• 1 teaspoon black pepper
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 onion, cut into quarters (this is optional)
• 4 cloves garlic, smashed (this is optional)

Instructions:

1. Rub the pork shoulder with salt, pepper, cumin, and oregano.
2. Put the pork in a slow cooker. If you are using them, add the onion and garlic.
3. Cook on low for 8 to 10 hours. The pork should be so tender you can pull it apart with a fork.
4. Take the pork out of the slow cooker. Use two forks to shred it.
5. If you want crispy carnitas, spread the shredded pork on a baking sheet. Put it under the broiler for 3 to 5 minutes. The edges should get crispy.

Meal Prep and Storage:

Keep the carnitas in the fridge for up to 5 days. You can also freeze them for up to 3 months.

18. Meatballs

These are simple and classic. They are easy to make in big batches. They are a great lunch you can grab and go.

Yields: 20 to 24 meatballs
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients:

• 2 lbs ground beef
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. Heat your oven to 400°F (200°C).
2. In a large bowl, gently mix all the ingredients together. Do not overmix.
3. Shape the mix into meatballs. Make them about 1.5 inches big. Put them on a baking sheet.
4. Bake for 20 minutes. They should be cooked through.

Meal Prep and Storage:

Keep the meatballs in the fridge for up to 4 days. You can also freeze them for up to 3 months.

19. Deli Meat Roll Ups

This is the ultimate quick and easy no cook lunch. Just roll up your favorite deli meats with cheese.

Yields: 1 serving
Prep time: 5 minutes

Ingredients:

• 4 to 6 slices of your favorite deli meat (turkey, ham, roast beef. Check the label for no added sugar)
• 2 to 3 slices of provolone or Swiss cheese, or 2 tablespoons of cream cheese

Instructions:

1. Lay the deli meat slices flat.
2. If you are using sliced cheese, put a slice on top of the meat. If you are using cream cheese, spread a thin layer over the meat.
3. Roll them up tightly.

Meal Prep and Storage:

Put these together just before you eat. Or you can keep them in the fridge for up to 2 days.

20. Canned Sardines or Tuna

Do not forget how easy and healthy canned fish is. It is a great source of protein and omega 3s. It takes zero time to get ready.

Yields: 1 serving
Prep time: 1 minute

Instructions:

1. Open a can of your favorite sardines or tuna. Get the kind packed in olive oil or water.
2. Eat it right from the can. Or put it in a bowl.

Meal Prep and Storage:

Keep a stock of canned fish in your pantry. You will always have a quick, zero carb lunch ready.

21. Smoked Chuck Roast

Smoking a chuck roast gives you tender, tasty meat. It is perfect for slicing and eating all week.

Yields: 8 to 10 servings
Prep time: 10 minutes
Cook time: 6 to 8 hours

Ingredients:

• 1 chuck roast (3 to 4 lbs)
• 2 tablespoons coarse salt
• 2 tablespoons black pepper

Instructions:

1. Heat your smoker to 250°F (120°C).
2. Rub the chuck roast all over with the salt and pepper.
3. Put the roast in the smoker. Cook for 6 to 8 hours. The inside of the meat should reach 200 to 205°F (93 to 96°C). It should be very tender.
4. Let it rest for at least 30 minutes before you slice it.

Meal Prep and Storage:

Keep the sliced roast in the fridge for up to 5 days. You can also freeze it for up to 3 months.

Final Thoughts

With these 20 plus easy and tasty zero carb meal prep lunch ideas, you can say goodbye to boring lunches. Take a little time to plan and get ready. Then you can be sure your lunch will always be filling and tasty. It will fit perfectly with your diet goals.

Disclaimer: This article is for information only. It is not medical advice. Please talk to a doctor or other health expert before you make big changes to your diet.