40 Easy High Protein Low-Carb Intermittent Fasting Lunch Ideas

Get ready to supercharge your health and weight loss journey with 40 easy and yummy low-carb, high protein, intermittent fasting lunch ideas!

Whether you follow and OMAD or a 2MAD intermittent fasting schedule, these delicious, simple, quick lunches will fit perfectly into your intermittent fasting plan?

Say goodbye to boring diet meals and hello to mouthwatering low-carb lunch options that will keep you full, energized, and crushing your health and weight loss goals!

These 40 quick, nutrient-packed intermittent fasting lunch ideas are designed to boost metabolism, support your fasting routine, and make lunchtime the highlight of your day.

Why High-Protein and Low-Carb?

Before we jump into lunch ideas and easy recipes, let’s quickly chat about why this combo is ideal for intermittent fasting.

High-protein meals keep you full longer, help with muscle repair (especially if you’re hitting the gym), and stabilize energy levels.

Meanwhile, low-carb options prevent blood sugar spikes and crashes, keeping you focused and energized throughout your day. It’s like giving your body premium fuel—because you deserve nothing less!

40 High-Protein, Low-Carb Lunch Ideas

READY! SET! LET’S GET OUR LUNCH ON!

1-10: Protein-Packed Salads & Soups

1. Grilled Chicken Caesar Salad (skip the croutons)
2. Tzatziki Dill Rotisserie Chicken Salad (FULL RECIPE HERE)
3. Steak Salad with Blue Cheese Crumbles
4. Harvest Chicken Salad with Apple Dijon Dressing (FULL RECIPE HERE)
5. Turkey Cobb Salad (with boiled eggs and bacon)
6. Roasted Lentil Chicken Salad (FULL RECIPE HERE)
7. Greek Salad with Grilled Chicken and the BEST HOMEMADE RANCH DRESSING
8. Chicken Noodle-less Soup (FULL RECIPE HERE)
9. Egg Salad or Tuna Salad on a Bed of Greens (add avocado for extra goodness)
10. Pepper Jack White Bean Chicken Chili (FULL RECIPE HERE)

11-20: Sandwiches, Wraps & Roll-Ups

11. Turkey Cheese Lettuce Wraps
12. Tangy Green Pepper Turkey Sandwich (FULL RECIPE HERE)
13. Bacon Ranch Chicken Lettuce Wraps (FULL RECIPE HERE)
14. Keto Crustless Pizza Casserole (FULL RECIPE HERE)
15. Tuna-Stuffed Bell Pepper Sandwich
16. Ham and Cheese Roll-Ups with Pickles
17. BLT + SA(Swiss, Avocado) Chaffle Sandwich (FULL RECIPE HERE)
18. Buffalo Chicken Lettuce Wraps
19. Cucumber Turkey Roll-Ups with Cream Cheese
20. Zucchini Boats Stuffed with Ground Beef

21-30: Casseroles, Pizza & Bowls of Goodness

21. Cauliflower Rice Bowl with Grilled Shrimp or Chicken
22. Zoodles with Pesto and Grilled Chicken
23. Spaghetti Squash Bowl with Turkey Meatballs
24. Keto Crustless Pizza Casserole (FULL RECIPE HERE)
25. Cheesy Keto Taco Bowl (FULL RECIPE HERE)
26. Salmon Poke Bowl with Cauliflower Rice
27. Dill Chicken Tzatziki Pizza (FULL RECIPE HERE)
28. Chicken Fajita Bowl (with peppers and onions)
29. Avocado Tuna Bowl (add cucumbers for crunch)
30. Turkey Sausage Breakfast Bowl (with spinach, eggs and CHUNKY GREEN APPLE SALSA)

31-40: Super Quick & Easy Lunch Ideas

31. Fat-Blasting Berry Cinnamon Smoothie (FULL RECIPE HERE)
32. Hard-Boiled Eggs with Baby Carrots and RED PEPPER HUMMUS DIP
33. Rotisserie Chicken with Seasoned Green Beans
34. Omelet in a Mug (FULL RECIPE HERE)
35. Cottage Cheese with Cherry Tomatoes and Olive Oil Drizzle
36. Deviled Eggs with Bacon Bits or BLT EGG BITES
37. Blackberry Vanilla Belly Blaster Smoothie (FULL RECIPE HERE)
38. Turkey Burger Patties on Portobello Mushrooms
39. Cottage Cheese Scrambled Eggs (FULL RECIPE HERE)
40. Salted Caramel Coffee Protein Shake (FULL RECIPE HERE)

Tips for Success

• PREP AHEAD: Many of these lunches can be prepped in batches to save time during your eating window.
• KEEP IT SIMPLE: Stick to whole foods like lean proteins, veggies, and healthy fats.
• STAY HYDRATED: Don’t forget water, herbal tea, or black coffee during your fasting periods.
• MIX IT UP: Rotate these ideas to keep things exciting—you’ll never get bored!

Final Thoughts

Eating high-protein, low-carb lunches while following the an intermittent fasting diet doesn’t have to be complicated or boring! With these 40 ideas in your back pocket, you’ll stay on track without sacrificing flavor or variety.

And, if you’re looking for TONS more easy and satisfying intermittent fasting meals, you can check out my low-carb, high-protein intermittent fasting recipe library RIGHT HERE.

If you’re ready to jump into “IF” with both feet you can check out my 3-Week Jumpstart plan. Or, better yet, my Intermittent Fasting Weight Loss Video Masterclass.

Thanks for choosing to spend part of your day with me today. I truly appreciate it.