How To Eat Keto At Work

  • Author: Kara
  • Date: August 21, 2023
  • Time to Read: 17 min.
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Are you trying to stick to a keto diet but find yourself tempted by the office donuts and pizza lunches? You’re not alone! Eating keto at work can be a challenge, but it doesn’t have to be an impossible task. With a little bit of planning and preparation, you can stick to your diet and be successful. Read on to find out how to eat keto at work without giving in to temptation.

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If you’re feeling overwhelmed by the idea of eating keto at work, never fear! I’m here to help you.

In this article, I’ll share my top tried and tested tips for eating keto at work and provide you with some simple recipes and ideas to make your lunchtime keto-friendly.

How to eat keto at work

So, if you’re ready to say goodbye to office donuts and pizza lunches, then grab a pen and paper, and let’s get started!

Keto Friendly Pack Lunch

When it comes to eating a keto-friendly diet at work, packing a delicious and nutritious lunch is key. There are a few things you’ll need to make sure you include in your lunchbox in order to ensure you stay on track with your keto goals.

First and foremost, you’ll want to make sure you include a good source of healthy fat.

This could be a handful of nuts, a dollop of nut butter, or a small portion of avocados.

Fat is an essential part of the ketogenic diet, and it can help to keep you feeling full and satisfied throughout the day.

Next, you’ll want to make sure to pack some good quality protein sources. This could be anything from eggs, to chicken, to fish.

Protein is important for supporting muscle growth and repair, and it can help to keep your energy levels up throughout the day.

Finally, you’ll want to make sure to include some low-carb vegetables in your lunch. Adding vegetables to your meal will ensure that you’re getting all the essential vitamins and minerals that you need.

Packing a keto-friendly lunch for work doesn’t have to be a chore. With a little bit of creativity and planning, you can easily create a delicious and nutritious meal that will keep you feeling full and energized throughout the day.

So don’t be afraid to get creative, and make sure to include the essential ingredients that will help you to stay on track with your keto goals.

With a little bit of effort, you can easily have a lunch that is both delicious and healthy.

What To Buy At The Cafeteria

If your workplace has a cafeteria, it can be a great place to find keto-friendly meals. Even if you don’t have the time to pack your own lunch, you can still make healthy choices at the cafeteria.

At first glance, the cafeteria might seem like a minefield of unhealthy temptations. But with a little bit of knowledge and preparation, you can make better decisions and still enjoy eating at the cafeteria.

Let’s start with drinks. Soda, coffee, and sugary juices are all no-goes on the keto diet. Reach for unsweetened tea or coffee with a splash of cream, or opt for a bottle of water.

At the sandwich counter, you’ll want to avoid bread and wraps. But there are plenty of other options available.

Ask for a salad with grilled chicken or salmon, or a plate of boiled eggs.

You can also pick up some hard-boiled eggs or a piece of cold-cut meat from the deli counter.

The hot food counter is another great place to find keto-friendly meals.

Opt for grilled meat or fish, steamed vegetables, and a side salad with an olive oil-based dressing. If you’re in the mood for something heartier, you can also ask for a bowl of soup with a side of veggies.

Finally, the snack counter can be a great place to pick up healthy snacks for the afternoon. Look for things like nuts, cheese, and hard-boiled eggs.

You can also grab some keto-friendly protein bars to stash in your desk and keep you full until dinner.

Eating keto at the cafeteria is totally doable.

With a bit of practice, you can make healthy choices and still enjoy the convenience of the cafeteria. Plus, it’s a great way to save time and money, so you can focus on more important things in life.

Also, don’t be afraid to speak with the staff working there, they will probably be happy to whip you up something, or even if they can’t that day, they will probably be happy to get you something prepped for the next day.

So don’t be afraid to explore the cafeteria; you might be surprised at the delicious and nutritious meals you can find!

Alternatives To Bread And Crackers

When following the keto diet at work, you’re going to have to think outside the box when it comes to the cafeteria. Bread and crackers are out of the question, but that doesn’t mean you can’t enjoy something delicious for lunch.

There are plenty of alternatives that are both keto-friendly and tasty.

One option is to make a salad. You can make your own at home with lettuce, tomatoes, cucumbers, and other keto-friendly vegetables. Add some protein like chicken or eggs, and top it off with a healthy fat like olive oil.

This will give you a delicious and nutritious lunch that won’t kick you out of ketosis.

Another option is to make your own sandwich with a low-carb wrap, or homemade keto friendly bread.

They come in all flavors, from garlic to spinach, and are a great way to get creative with your food. Fill it up with some lean protein and veggies, and you have yourself a delicious meal.

If you’re really feeling adventurous, you can try making your own homemade keto-friendly pizza. It’s surprisingly easy and you can customize it however you like.

All you need is a low-carb wrap or a cauliflower crust, some sauce, cheese, and your favorite toppings. You can even make a few for later in the week.

TIP: Don’t forget to bring snacks to work! Having something to munch on between meals can help keep your energy levels up and keep you from getting too hungry. Some great keto snacks include celery with cream cheese, hard-boiled eggs, and olives.

HEADING: 4. Tips For Avoiding Unhealthy Snacks

When it comes to eating keto at work, it’s important to be mindful of what snacks you’re choosing. Unhealthy snacks can lead to cravings, which can be difficult to resist if you’re trying to stay in ketosis.

That’s why it’s important to plan ahead, and to be prepared with healthy alternatives to the unhealthy options that are available.

Try to stock up your workspace with healthy snacks such as nuts, seeds, and sugar-free energy bars. That way, you’ll always have something to reach for when you’re feeling peckish. This should stop you from reaching for a slice of birthday cake (no doubt the fourth brought into the office that week!).

It’s also a good idea to keep a water bottle on hand.

Staying hydrated is essential for keeping your energy levels up, and it can help to stave off hunger cravings.

According to research, drinking a glass of water before meals can reduce the number of calories that you consume by up to 13%.

That’s a great way to decrease your calorie intake and help you to stay on track with your keto diet.

Finally, don’t forget to take regular breaks throughout the day. Taking a few minutes to step away from your desk can help to refocus your mind, and it can also help to reduce cravings.

Instead of snacking, use this time to go for a quick walk outside. This can be a great way to clear your head and increase your energy levels. If you can’t leave the building, try walking up an down the stairs.

By being mindful of what snacks you’re choosing, and by taking regular breaks, you’ll be able to stay in ketosis without sacrificing the snacks that you love. With these tips in hand, you’ll be well on your way to achieving your keto goals.

Low Carb Beverage Options

When you’re eating keto at work, low carb beverages can make a great addition to your diet. Not only do they help to keep you hydrated throughout the day, but they can also provide some much-needed flavor and variety to your meals. Plus, they make it easy to stay away from those sugary drinks and calorie-laden coffee drinks.

When it comes to low carb drinks, there are plenty of options to choose from. Here are a few of my favorites:

Unsweetened almond milk: This is a great dairy-free option that’s also low in calories. It pairs well with many keto snacks.

Sparkling water: Carbonated water is a great way to stay hydrated without having to drink plain water all day. You can also add a splash of fresh lemon or lime juice for a bit of flavor.

Herbal teas: Herbal teas are naturally low in carbs and can provide a much-needed break from your everyday routine. Plus, they come in a variety of flavors, so you can find something that you’ll enjoy.

Unsweetened coffee: Coffee is a great pick-me-up and can provide you with a much-needed energy boost. Just remember to skip the sugary syrups and reach for a low-carb cream or milk instead.

Low carb drinks can be a great way to stay hydrated and energized throughout the day. Whether you’re looking for something to sip on during lunch or a way to take a break from your work, they can help to make your keto diet a bit more enjoyable.

Dealing With Co-Worker Pressure

Eating keto at work can be tough, especially when coworkers are trying to tempt you with sugary treats and unhealthy snacks. But with a bit of determination and some creative problem-solving, you can stay on track and stay healthy.

One of the most effective ways to deal with co-worker pressure is to be honest.

If someone offers you something that isn’t part of your keto diet, let them know politely that you’re trying to eat keto.

You could also offer to bring a keto-friendly snack or beverage to share with the group, so everyone can benefit from it.

Another tactic is to practice coincidence.

When someone brings in a sugary snack or treat, you could coincidentally pull out your own keto-friendly snack and start munching away. This will show your coworkers that you can still enjoy a snack without compromising your diet.

You could also use the buddy system. Having an ally in the office can help to keep you accountable and on track.

You can help each other stay motivated and focused on staying healthy, while still having fun.

Finally, don’t be afraid to take a break.

If you need a few minutes to yourself to regroup and refocus, take a walk around the block or grab a cup of tea. Taking a break from the office environment can help to clear your head and give you the energy and determination to stay on track with your diet.

Dealing with co-worker pressure can be difficult, but with a bit of determination and creative problem-solving, you can stay on track and stay healthy.

Remember to be honest, practice coincidence, use the buddy system, and take a break when you need it. With these techniques, you’ll be able to confidently and successfully eat keto at work.

Strategies For Eating Out With Coworkers And Staying Keto

Dealing with co-worker pressure can be tough when it comes to eating out on the keto diet. Coworkers may suggest going to a restaurant with a menu full of high-carb dishes, and it can be difficult to say no.

So, what can you do when faced with this situation? Here are a few strategies that can help.

  1. First, try not to make a big deal out of it. If possible, suggest another restaurant that has keto-friendly options. You can also offer to be the one to pick the restaurant, so you can find a place that caters to your dietary needs.
  2. Another strategy is to politely explain your diet. You can use euphemisms to explain what you can and can’t eat, such as “I’m looking for something with a lower carbohydrate count” or “I’m trying to stick to a high-fat, low-carb plan”. This can help to keep the conversation light and friendly.
  3. Finally, don’t be afraid to get creative. If you can’t find a menu that’s keto-friendly, try to find a restaurant that serves build-your-own-style meals. This way, you can create a delicious keto-friendly meal that won’t leave you feeling deprived.
  4. Ring ahead to the restaurant and ask them about the menu, and it there isn’t anything, request that they cook you something that meets your needs.

Eating out with coworkers on the keto diet doesn’t have to be a stressful experience. By using some of these strategies, you can enjoy a meal out with your colleagues without sacrificing your diet. With a little creativity, you can find a meal that will keep you on track and still allow you to enjoy the company of your coworkers.

Stocking Up On Keto Friendly Foods

Eating keto while at work can be a challenge, but with a few simple strategies, you can make it much easier. One of the best things you can do is to stock up on keto-friendly foods. This way, you’ll always have something to snack on when you’re feeling hungry.

It’s estimated that around 40% of the food Americans consume is eaten away from home. So stocking up on keto snacks and meals is a great way to make sure you’re staying on track when you’re away from home.

You can keep your work kitchen, or your desk stocked with things like almonds, pork rinds, beef jerky, and hard-boiled eggs. These are all great grab-and-go snacks that are high in fat and low in carbs.

If you have a bit more time, then you can even make your own keto-friendly meals to take with you.

Things like bacon and spinach quiches, zucchini boats, and chicken salad are all great for meal prepping and taking to work. And if you’re feeling really creative, you can even make your own keto-friendly treats, like fat bombs and low-carb muffins.

Stocking up on keto-friendly foods is a great way to make sure you’re staying on track when you’re eating away from home. Plus, it’s a great way to save time, energy, and money. Keep your kitchen stocked with healthy and delicious snacks and meals, and you’ll be sure to have all the fuel you need to make it through the day!

Planning Ahead For Special Occasions

When it comes to eating keto at work, planning ahead for special occasions is key. Most of us know that holidays and other celebrations involve special treats that don’t always fit within our dietary restrictions.

But with a little bit of advance planning, you can still enjoy the festivities without compromising your keto lifestyle.

I know it can be hard to stick to your goals when everyone around you is indulging in sugary snacks and cakes.

But don’t worry, there are plenty of low-carb alternatives that can help you stay on track without feeling left out. For example, you can bring a delicious keto-friendly dessert to the office party, such as a sugar-free cheesecake or a no-bake keto-friendly cookie.

And if you’re attending an event with a potluck, you can make a keto-friendly version of a classic dish, like a crustless quiche, keto-friendly pizza, or keto chili.

With a bit of advance preparation, you can still enjoy special occasions and feel like you belong, even if you’re following a keto diet. So don’t be afraid to plan ahead, and you’ll be sure to find delicious and decadent keto-friendly options that will make your celebrations even more enjoyable.

Preparing For Travel And Business Trips

If you’re planning ahead for special occasions, then don’t forget to prepare for any travel or business trips you may have coming up. Eating keto while on the go isn’t always easy, but with some strategic planning and creative problem solving, you’ll be able to stay on track.

When I’m on the road, I like to think of myself as a keto scout. By that, I mean that I’m always prepared and have a plan of action for wherever I’m headed.

Before I go, I research restaurants that offer keto-friendly dishes and make sure to pack a few snacks that I can munch on in between meals. This way, I know I’ll have plenty of options for when hunger strikes.

Another way to stay on track while traveling is to bring some keto-friendly staples with you. If you know you’ll be in an area that doesn’t offer many keto-friendly options, then it pays to be prepared.

I like to bring along some shelf-stable items such as canned tuna, nuts, or jerky. These are great for quick and easy meals or snacks on the go.

When it comes to dining out, don’t be afraid to ask questions.

Most restaurants will be more than happy to customize your meal according to your dietary needs. If you don’t feel comfortable asking the server, you can always look up the menu online ahead of time to see if there are any dishes that could work.

Traveling and business trips don’t have to derail your keto journey.

With a little preparation and creativity, you’ll be able to stay on track and enjoy your time away. So don’t forget to plan ahead and take some extra precautions to make sure you have plenty of keto-friendly options available wherever you go.

Frequently Asked Questions

Are There Any Keto-Friendly Snacks I Can Buy In Bulk?

Are you looking for a way to stay keto-friendly while at work? If so, you’re in luck! There are plenty of keto-friendly snacks you can buy in bulk that will make it easy to stay on track while you’re busy at the office.

Buying keto snacks in bulk is a great way to ensure you always have something healthy to munch on when hunger strikes.

Plus, it’s a great way to save money, as buying in bulk often means you’ll get a better deal.

But the biggest benefit of all is that it takes the stress out of trying to find something to eat when you’re in a rush. We’ve all been there

Sure, there may be some who think that bulk buying isn’t ideal for those who are trying to stay keto. After all, it’s not always easy to find snacks that are low in carbs and sugar.

But the truth is, there are plenty of delicious keto-friendly snacks that you can buy in bulk. From hard-boiled eggs and nut mixes to jerky and pork rinds, there are plenty of options to choose from.

So, if you’re looking for a way to make your keto journey a little easier, bulk buying could be the answer. With the right snacks on hand, you’ll never have to worry about finding something to eat at the office again. You’ll always have something keto-friendly to munch on, no matter how busy your day gets.

How Do I Find Keto-Friendly Restaurants Near My Workplace?

If you want to enjoy keto-friendly meals for lunch, then you’ll need to find restaurants near your workplace that offer keto-friendly options. Luckily, this isn’t too difficult these days, as more and more restaurants are offering keto-friendly meals and snacks. Here are a few tips for finding keto-friendly restaurants near your workplace:

  • Research: The best way to find keto-friendly restaurants near your workplace is to do a bit of research. Check out online reviews, look for keto-friendly menus, and talk to coworkers or friends who may know of any local keto-friendly spots.
  • Ask Around: Don’t be afraid to ask your coworkers or friends if they know of any keto-friendly restaurants near your workplace. Chances are that someone else has been in your same situation before, and they may be able to point you in the right direction.
  • Try Something New: If you’re feeling adventurous, then why not try something new? Check out different restaurants in the area and see what they have to offer. You might be surprised at the delicious keto meals you can find.

Finding keto-friendly restaurants near your workplace can be a great way to enjoy delicious meals and snacks while still sticking to your diet. With a bit of research and some help from your coworkers, you should be able to find some great keto-friendly options near your office.

Are There Any Keto-Friendly Convenience Foods I Can Keep At Work?

If you’re trying to eat keto at work, then you’ll need to find some convenient and keto-friendly snacks that you can keep at your desk. Luckily, there are now many keto-friendly convenience foods on the market that are perfect for keeping at your office.

You can find keto-friendly snacks such as jerky, cheese crisps, and nut butters.

These convenience foods are great for keeping in your desk drawer and can provide you with a quick and easy snack when you need it. You can also find keto-friendly protein bars, which are a great way to get some extra energy during the day.

If you’re looking for something sweet, then you can find keto-friendly candy and chocolates that won’t disrupt your keto diet. You can also find keto-friendly chips, cookies, and crackers, which are great for when you’re feeling peckish.

It’s important to remember that even though these snacks are keto-friendly, they are not meant to replace a balanced keto meal. It’s still important to make sure that you’re eating enough healthy fats and proteins throughout the day.

It’s also interesting to note that keto-friendly snacks are becoming increasingly popular.

With the right snacks at hand, you can easily and conveniently eat keto at work. So why not stock your desk drawer with some keto-friendly convenience foods and make your keto diet that much easier?

What Should I Do If My Boss Brings In Donuts Or Other Unhealthy Snacks?

If you’re sticking to a ketogenic diet, then you know that convenience foods and snacks can be hard to find. But every once in a while, your boss might bring in donuts or other unhealthy snacks for the office. When faced with these temptations, it’s important to make sure you have a plan in place.

I like to think of it like this: it’s like having a party at your house and telling your guests not to eat your food. You can offer them alternatives, but if someone is determined to eat your food, you can’t stop them.

The same goes for workplace snacks. You can politely decline and offer alternatives, but if someone is determined to bring in donuts, it’s not up to you.

Instead, focus on what you can control. Have a few go-to snacks in your desk drawer that you can reach for when temptation strikes. This way, you won’t be caught off guard when unhealthy snacks are brought in.

Some of my favorite keto-friendly snacks include beef jerky, olives, and hard boiled eggs. These are easy to store and they’re packed with healthy fats, vitamins, and minerals.

It’s also important to stay mindful of your portion sizes. Even if you’re eating something keto-friendly, too much of it can still spike your blood sugar levels and add unnecessary calories. So keep an eye on your portions and don’t forget to pay attention to nutrition labels and the ingredients list.

At the end of the day, it’s important to remember that you’re in control of your food choices. When faced with unhealthy snacks at work, it’s okay to politely decline and to reach for something keto-friendly instead. This way, you’ll feel confident and empowered as you stick to your diet and maintain your healthy lifestyle.

Wrapping Up: Eating Keto At Work [It Doesn’t Have To Be Stressful]

Eating a keto-friendly diet at work can seem daunting at first, but with the right planning and preparation, it can be easily achieved. With a little creativity, you can create delicious and nutritious meals that will keep you full and focused throughout the day.

By taking the time to plan your meals and snacks ahead of time, you can ensure that you are always prepared for a healthy and satisfying meal. Additionally, it is important to stay mindful of your portion sizes, as well as the types of foods you are consuming.

With a little effort, you can make the ketogenic diet work for you in the workplace. By following these tips, you can stay on track with your diet and achieve your weight loss goals.

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