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buying Keto lunch at the supermarket

Keto-friendly lunch options you can buy at the supermarket

January 05, 20252 min read

Here’s a list of keto-friendly lunch options you can buy at the supermarket in the UK:

Ready-to-Eat Options

  1. Cooked Meats

    • Grilled chicken slices

    • Roast beef slices

    • Ham (check for low-carb options without added sugars)

    • Salami or pepperoni

  2. Cheese

    • Cheddar cheese slices

    • Mini Babybel

    • Cheese strings

  3. Salad Boxes

    • Caesar salad (without croutons)

    • Chicken & avocado salad

    • Any mixed leaf salad (add your own dressing—choose olive oil or full-fat mayo)

  4. Dips and Spreads

    • Guacamole

    • Cream cheese

    • Full-fat hummus (in moderation)


Snacks

  1. Nuts

    • Almonds, walnuts, or macadamia nuts (unsalted)

    • Avoid cashews as they are higher in carbs

  2. Olives

    • A small pot of green or black olives

  3. Pork Scratchings

    • High-fat, zero-carb snack option


Beverages

  • Water (still or sparkling)

  • Black coffee or coffee with cream

  • Herbal tea

  • Diet drinks (e.g. Diet Coke, but limit consumption due to artificial sweeteners)


Quick DIY Lunch Idea

If you want to put together a quick lunch:

  • Grab a mixed salad box, add grilled chicken slices, and a pot of guacamole or full-fat mayo for dressing. Pair it with some cheese slices or a handful of nuts, and you’ve got a filling keto-friendly meal!


These UK options will keep your carb intake low while providing the fats and protein you need for energy. Enjoy your keto lunch!


Here’s a list of keto-friendly lunch options you can buy at the supermarket in the US:

Ready-to-Eat Options

  1. Cooked Meats

    • Rotisserie chicken (choose plain or herb, avoid glazed varieties)

    • Deli sliced turkey, ham, or roast beef (check for low-carb options without added sugars)

    • Pre-packaged grilled chicken strips

    • Salami or pepperoni

  2. Cheese

    • String cheese

    • Cheddar cheese cubes

    • Babybel cheese

    • Colby Jack cheese slices

  3. Salad Kits

    • Caesar salad (remove croutons)

    • Cobb salad (check for added sugary dressings)

    • Any plain greens mix (add your own dressing—opt for full-fat ranch, blue cheese, or olive oil)

  4. Dips and Spreads

    • Guacamole

    • Pimento cheese spread

    • Cream cheese (individual snack packs available)


Snacks

  1. Nuts

    • Almonds, walnuts, or macadamia nuts (unsalted or lightly salted)

    • Avoid cashews, as they are higher in carbs

  2. Olives

    • Small snack packs of green or black olives

  3. Pork Rinds

    • Look for plain or spicy varieties with zero carbs

  4. Pickles

    • Dill pickle spears or slices (check for no added sugar)


Beverages

  • Bottled water (still or sparkling)

  • Black coffee or coffee with heavy cream

  • Unsweetened iced tea

  • Diet sodas (limit due to artificial sweeteners)

  • Electrolyte drinks (check for sugar-free options like Powerade Zero or Propel)


Quick DIY Lunch Idea

If you want to put together a quick lunch:

  • Grab a Caesar salad kit (remove the croutons), add some pre-packaged grilled chicken strips, and top with a small container of guacamole or blue cheese dressing. Pair it with a cheese stick or a handful of nuts for a satisfying, keto-friendly meal.


These US options will keep your carb count low while providing healthy fats and protein to keep you full and energized. Enjoy your keto lunch!

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Jax

Jax - author of these blogs and this website.

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