How to Build a Low-Carb Lunch

Article posted in: South Beach Diet South Beach DIY
low-carb lunch

Maybe you have just 30 minutes for lunch, or maybe you’re one of those lucky people that have a whole hour (go, you!). Either way, lunchtime is your time, so make the most of it in the company of friends or outdoors—far, far away from your computer screen and far, far away from your desk. And don’t worry—we’ve got your low-carb lunch menu all mapped out for you.

We’ll get to what you should eat for lunch in a second but let’s talk about that getting-away-from-your-desk-thing first. Have you considered taking a lunchtime walk? It can be hard to tear yourself away but consider this: In a January 2015 study published in the Scandinavian Journal of Medicine and Science in Sports, 65 middle-aged sedentary workers walked for 30 minutes three times a week and felt much better after each walk. They were more enthusiastic, less tense, generally more relaxed and able to cope with stress better than on afternoons when they hadn’t walked or compared to their emotions that very morning. Plus, all walkers showed gains in their aerobic fitness and other measures at the end of the 10-week period.

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Imagine how much weight you’ll lose at the end of a 10-week period if you not only exercise but also stay consistent on your South Beach program. Ten pounds? 20? It’s all possible with the help of a low carb meal plan. Here’s how you achieve and maintain your meal plan by choosing the right foods:

  • Women: Your lunch includes a South Beach Diet entrée. On DIY days, you’ll eat 1 Protein (like 3 oz. grilled salmon or 2 hard-boiled eggs) and 1 Healthy Fat (like half an avocado or ¼ cup cashews).
  • Men: You’ll eat a South Beach Diet entrée plus 1 Protein for lunch. Or, on DIY days, you’ll eat 2 Proteins (like 2 large eggs or 3 oz. fish) and 1 Healthy Fat (1/4 cup peanuts or 2-3 Tbsp. chia seeds).
  • Men and Women: Feel free to round out your meal with a small side salad, fresh zucchini or celery sticks because you’ll be adding three servings of non-starchy veggies (which contain the least amount of carbs) to your diet each day. You can also have up to three extras each day, like ½ Tbsp. cream cheese, 1 Tbsp. sour cream or 2 Tbsp. salsa to bring some variety to your menu.

To check out the full Grocery Guide, click here! >

Having trouble envisioning what a low-carb lunch looks like on DIY days? We’ve got you covered with a week’s worth of low-carb lunch ideas:

MONDAY

spicy salmon low-carb lunch

Women: 3 oz. 5-Step Spicy Salmon (0 grams net carb), ¼ cup guacamole (2 grams net carb), 1 cup raw cauliflower dippers (3 grams net carb)

Men: 6 oz. 5-Step Spicy Salmon (0 grams net carb), ½ cup guacamole (2 grams net carb), 1 cup raw cauliflower dippers (3 grams net carb)

TUESDAY

blackened chicken low-carb lunch

Women: 3 oz. blackened chicken (0 grams net carb), 2 Tbsp. oil-based dressing (<3 grams net carb), cup of spinach

Men: 6 oz. blackened chicken (0 grams net carb), 2 Tbsp. oil-based dressing (<3 grams net carb), cup of spinach

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WEDNESDAY

peanut butter smoothie low-carb lunch

Women: Peanut Butter Smoothie: ½ cup spinach or kale, handful of ice, 2 Tbsp. peanut butter (<4 grams net carb) plus 1 cup (unsweetened) soy milk (<2 grams net carb)

Men: Peanut Butter Smoothie with Protein Powder: ½ cup spinach or kale, handful of ice, 2 Tbsp peanut butter(<4 grams net carb), 1 cup (unsweetened) soy milk (<2 grams net carb) plus 2 Tbsp. protein powder (choose varieties with 3 grams net carb or less per serving)

THURSDAY

arugula salad

Women: 3. oz salmon (0 gram net carb), 1 cup arugula (1 gram net carb), sprinkled with 2 Tbsp. sunflower seeds (4 grams net carb),

Men: 6 oz. salmon (0 grams net carb), 1 cup arugula (1 gram net carb), sprinkled with 2 Tbsp. sunflower seeds (4 grams net carb)

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FRIDAY

Steak

Women: 3 oz. Steak au Poivre plus 1 slice Swiss cheese (0 gram net carb)

Men: 6 oz. Steak au Poivre plus 1 slice Swiss cheese (0 gram net carb)

SATURDAY

Grilled pork chops

Women: 3 oz. Grilled Garlic Pork Chops (0 grams net carbs), ½ cup sauerkraut, sprinkled with 2 Tbsp. flaxseeds (1 gram net carb)

Men: 6 oz. Grilled Garlic Pork Chops (0 grams net carbs), ½ cup sauerkraut, sprinkled with 2 Tbsp. flaxseeds (1 gram net carb)

SUNDAY

low-carb lunch

Women: 3 oz. pan-seared tilapia (0 grams net carb), 1 Tbsp. olive oil (0 grams net carb), over 1 cup arugula (0 grams net carb)

Men: 6 oz. pan-seared tilapia (0 grams net carb), 1 Tbsp. olive oil (0 grams net carb), over 1 cup arugula (0 grams net carb)

Haven’t started our low-carb meal plan yet? Get started today! >