You want to reduce your carb intake, but you don’t have the time or desire to cook. This blog post shares keto breakfast, lunch, and dinner ideas that allow you to benefit from keto without cooking.
Keto Without Cooking At-A-Glance
- No Cook Keto Breakfast: Keep full-fat (4-5% milkfat) yogurt in your refrigerator for a quick breakfast option. Add low carb berries and a pinch of stevia, and you’re all set.
- No Cook Keto Lunch: Head to the local grocery store salad bar. A bed of salad greens is a perfect vehicle for healthy fats (i.e., hard-boiled eggs, cheese, olives, seeds, oil & vinegar dressing)
- No Cook Keto Dinner: Create a keto snack dinner in minutes by having low carb foods with long shelf lives on hand (i.e., smoked salmon, cheese, raw nuts, pickles, and celery)
Keto Without Cooking – A Full Day of Eating Keto [Video]
Keto vs. Convenience
A keto diet is a very low carb diet. Many of today’s convenience foods, like cereal, sandwiches, and pizza, are high in carbs. So, if you don’t have time to spend in the kitchen, you need no-cook options that you can grab quickly.
No-Cook Keto Breakfast
An easy no-cook keto breakfast option is plain, full-fat yogurt. By full-fat, I mean yogurt with 4 to 5 percent milkfat. A few years ago, full-fat yogurt was hard to find. The only place I could find it was the health food aisle of my grocery store.
Today, I routinely see it in the dairy aisle. However, you may need to buy it in a large container. Fortunately, it will keep in your refrigerator for longer than a week after it is open.
Plain yogurt is not particularly flavorful, but you can add low-carb berries and a pinch of stevia to turn it into an enjoyable breakfast that does not require cooking. Good berry choices for keto dieters are strawberries, blackberries, or raspberries. You can use fresh or frozen berries.
A breakfast containing ¾ cup of yogurt and a half cup of strawberries adds up to 11 total grams of carbohydrates.
No-Cook Keto Lunch
If you follow my blog, you know that I like to include a daily salad. A salad not only adds hunger-satisfying volume to your diet but also provides the perfect vehicle for healthy fats. On a keto diet, when you reduce your carbohydrate intake, you replace those calories with fats.
Even convenience stores sell prepared salads that you can grab for a quick lunch. However, their selection often contains high-carb items like croutons and sugary salad dressing. A better option is to visit your local grocery store salad bar.
There are minefields to avoid, like pasta salad, but you can build a low-carb, high-fat salad in minutes. Get your grocery store salad started by putting three cups of salad greens and five grape tomatoes in the to-go container. Add low-carb, high-fat toppings, including chopped hard-boiled eggs, feta cheese, green olives, sunflower seeds, and oil and vinegar dressing.
This entire salad contains 10.5 total carbs. It will digest slowly throughout the afternoon, keeping hunger away for a long time.
No-Cook Keto Dinner
A keto-friendly dinner does not have to be complicated. There are many high-fat, low-carb foods that you can put together on a plate to create what I call a keto snack dinner.
Pro Tip: Stock up on ingredients that have a good shelf life. That way, they will be ready for you when you need a quick no-cook keto dinner.
Here’s a recipe you can follow: 4-6oz. smoked salmon, different types of cheese, a handful of raw almonds, pickles, and celery. You can also whip up a low-carb, high-fat dip that requires no cooking. For a creamy dip with a kick, blend a couple of tablespoons of real mayonnaise with Dijon mustard and a pinch of Cayenne pepper.
With a keto snack dinner, you’ll avoid the hassle of cooking and stay keto with only 7.5 total carbs for the entire meal.
Cooking meals at home provides the opportunity for the most balanced diet. However, we all have busy days when cooking is out of the question. Don’t let those days be a barrier to sticking with your keto diet. The meals I shared with you in this blog post total up to just 29 total grams of carbohydrates and require no cooking.
If you’d like more ideas for foods to eat on a low carb or keto diet, you can download my free list of 100 low-carb foods.