Eating on a low-carb diet isn’t always simple, especially when lunchtime rolls around and you’re not prepared. You’re busy, you’re hungry, and the most convenient options are usually crammed with carbs. That’s when having a list of practical, tasty lunch ideas can make low-carb living a little easier.
This guide brings together 10 quick, delicious recipes that are perfect for workdays or when you need a filling lunch in a hurry. From fresh salads to warm bowls and wraps, these ideas will help you limit carbs without waving goodbye to flavour.
And for the days when even simple prep feels too much, we’ll show you how Bondi Meal Prep’s chef-prepared meals can keep you full and focused without any unwanted fuss.
What Is a Low-Carb Diet?
A low-carb diet is an eating plan that limits foods high in carbohydrates, such as bread, pasta, rice, starchy vegetables, and sugary snacks. By reducing carbs, your body relies more on protein and fat for energy.
Typical meals focus on lean proteins like chicken, turkey, fish, and eggs, combined with healthy fats such as avocado, nuts, seeds, and olive oil. Low-carb diets also emphasise non-starchy vegetables like spinach, broccoli, zucchini, and lettuce, which provide fibre and nutrients without adding many carbs.
Carbs aren’t gone completely, but they’re replaced with healthier, more satisfying options.
Foods to enjoy:
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Lean proteins such as chicken, turkey, tuna, and eggs, which support muscle maintenance and keep you fuller for longer
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Low-carb vegetables like zucchini, lettuce, spinach, broccoli, and tomatoes, which provide fibre, vitamins, and minerals with minimal carbs
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Cheese, nuts, and seeds, which add protein, calcium, and healthy fats in moderate portions
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Healthy fats such as olive oil and avocado, which help with satiety and support heart health
Foods to avoid or limit:
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Refined carbs like white bread, pasta, pastries, and most white rice, which can cause blood sugar spikes and add empty calories
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Sweetened drinks, including soft drinks, fruit juices, and energy drinks that are high in added sugars
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Processed foods and packaged snacks, often made with refined grains, trans fats, and added sugar that work against a low-carb lifestyle
By centring your meals around whole, nutrient-dense ingredients, you’ll improve energy levels, stay satisfied for longer, and make healthy eating a lot more enjoyable.
The Benefits of Eating a Low-Carb Diet
Low-carb eating isn’t just about skipping sandwiches and chips. Done right, a low-carb diet can tap into a whole range of health benefits that go far beyond the plate:
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Weight loss: Reducing carb intake lowers insulin levels and encourages the body to burn stored fat for energy. This can lead to steady fat loss, particularly around the abdominal area, when combined with a calorie-controlled plan.
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Stable blood sugar: Fewer carbs mean fewer spikes and dips in blood sugar, which helps keep energy levels consistent and can benefit people managing insulin resistance or type 2 diabetes.
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Reduced cravings: Meals higher in protein and healthy fats promote satiety, so you naturally feel fuller for longer and are less likely to reach for a sneaky snack between meals.
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Better heart health: When low-carb eating includes plenty of non-starchy vegetables, lean protein, and healthy fats, it may help improve cholesterol balance, lower triglycerides, and support healthy blood pressure.
Plan to Succeed on a Low-Carb Diet
One of the best diet recommendations is simple: plan your meals whenever possible. Success on a low-carb diet comes down to knowing what you’ll eat before hunger strikes. Without a plan, it’s far too easy to reach for high-carb convenience foods.
When following a low-carb diet, it’s crucial to refuel with nutrient-dense meals. By having recipes and lunch ideas ready to go, you’ll always have something balanced and satisfying on hand.
Preparing a big batch of vegetables, cooking up grilled chicken on Sunday, or keeping leftovers from dinner can all make lunch prep quicker. Ultimately, planning your low-carb meals will make your diet easier and more sustainable in the long run.
10 Low-Carb Lunch Ideas
Lunchtime is often the hardest meal to manage. Unlike dinner, when you can spend a bit of time in the kitchen, lunch often happens at work or on the go. That’s why these low-carb lunch ideas are designed to be quick, portable, and above all, delicious.
1. Classic Chicken Salad Wraps
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Ingredients: Shredded chicken, diced avocado, red onion, lettuce slices, light dressing
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Prep: Mix the chicken, avocado, and onion with your favourite dressing. Pile into crisp lettuce wraps and enjoy.
This chicken salad wrap is light but still a filling lunch packed with flavour.
2. Grilled Chicken and Greens Bowl
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Ingredients: Grilled chicken, mixed greens, tomatoes, olive oil, herbs
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Prep: Layer the greens and tomatoes, add slices of grilled chicken, and drizzle with olive oil and herbs.
It’s simple, fresh, and has the best texture thanks to the mix of crunchy veggies and juicy chicken.
3. Cauliflower Rice Stir Fry
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Ingredients: Cauliflower rice, eggs, diced turkey, vegetables, soy sauce
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Prep: Stir fry the turkey and vegetables, add cauliflower rice, crack in the eggs, and toss with soy sauce.
This is an easy lunch that's perfect for when you want a warm, hearty bowl fast.
4. Tuna and Avocado Salad
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Ingredients: Canned tuna, diced avocado, lemon juice, chopped lettuce
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Prep: Mix tuna with avocado and lemon juice. Serve on a bed of lettuce.
This high-protein option is refreshing, filling, and comes together in minutes.
5. Zucchini Noodles with Prawns and Pesto
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Ingredients: Spiralised zucchini, red pesto sauce, cooked prawns, parmesan
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Prep: Toss zucchini noodles in pesto, top with shrimp, and sprinkle with parmesan.
Low in carbs but big on flavour, this dish feels indulgent yet keeps you on track.
6. Turkey and Cheese Lettuce Wraps
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Ingredients: Slices of turkey, cheese, lettuce, mustard or mayo
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Prep: Layer turkey and cheese in lettuce leaves, roll tightly, and enjoy.
It’s a fast, no-cooking option that makes for a satisfying lunch with just a few ingredients.
7. Spaghetti Squash Bowl with Chicken and Vegetables
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Ingredients: Roasted spaghetti squash, diced chicken, tomatoes, herbs, olive oil
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Prep: Roast the squash until tender, shred into strands, and top with chicken, tomatoes, and herbs.
This hearty bowl is a great way to use leftovers from dinner and transform simple ingredients into a delicious dish. For simpler prep, you can find pre-made spaghetti squash in Harris Farms and many asian supermarkets.
8. Cheesy Bacon and Egg Muffins
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Ingredients: Eggs, diced bacon, shredded cheese, spinach
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Prep: Whisk eggs, add bacon, cheese, and spinach, then bake in a muffin tin until golden.
These flourless muffins are packed with protein and perfect for meal prepping in a big batch ahead of the week.
9. Caprese Salad with a Low-Carb Twist
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Ingredients: Fresh mozzarella, sliced tomatoes, basil herbs, balsamic dressing
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Prep: Layer mozzarella, tomatoes, and basil, then drizzle with balsamic dressing.
For more protein, add grilled chicken or turkey. It’s light, colourful, and makes a surprisingly filling lunch.
10. Chicken and Avocado Cauliflower Rice Bowl
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Ingredients: Chicken, cauliflower rice, diced avocado, chopped greens, light chilli sauce
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Prep: Cook the chicken, serve over cauliflower rice, add avocado and greens, then drizzle with chilli sauce.
Packed with flavour and texture, this bowl is a perfect balance of protein, vegetables, and healthy fats.
Low-Carb, Low Effort, with Bondi Meal Prep
Even the most dedicated home cook has days when chopping, prepping, and portioning feels like too much. That’s when Bondi Meal Prep makes healthy eating a whole lot easier. Our chefs create macro-balanced meals that are ready to go whenever you are. Each dish is prepared with lean protein, vibrant greens, and mouth-watering flavour, giving you all the nutrition you need without the stress of planning or cooking.
With our Low-Carb Collection, you’ll have satisfying meals delivered straight to your door, designed to keep you on track even on the busiest days. Think of it as the shortcut to your goals. Nutritionally balanced meals, zero effort, and lunchtime sorted in seconds. That’s how we do low-carb at Bondi Meal Prep.
