31 Slow Carb Lunch Ideas & Recipes (4 Hour Body Diet) (2024)

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ByKim and Kalee

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The Slow-Carb Diet created by Tim Feriss has been effective for weight loss and even includes a cheat day one a week. Below, you’ll find our favorite slow carb lunch ideas focused on enjoying whole foods.

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If you’re looking for a way to quickly lose some weight, the slow carb diet is a great option. This diet allows you to eat from a limited list of foods for six days out of the week. That means you’ll need to come up with some meals using those exclusive ingredients for each meal out of the day.

With the help of these slow carb lunch ideas, you can enjoy some delicious low carb dishes every day of the week.

What is the Slow Carb Diet? (SCD)

The Slow Carb Diet is Tim Ferriss’ unique approach to healthy eating to produce weight loss long term.

The idea is to choose slow digesting carbs (like black beans and whole grains), lean meats and animal protein, low-starch veggies, healthy fats, legumes, and spices. These complex foods are also on the low glycemic index. This helps your overall blood sugar levels.

On this diet you also restrict highly-processed, high fructose fruits and simple carbs like white potatoes.

The otherwise restrictive diet allows for one cheat meal a week.

You can grab our free Slow Carb Grocery List here!

Rules of the Slow Carb Diet

  1. Avoid “white” starchy carbs
  2. Choose the same meals over and over
  3. No sugary drinks
  4. Don’t eat fruit
  5. Enjoy a cheat meal each week

There are a few exceptions to the rules. For example, you can consume tomatoes and avocados, and you can also enjoy 1 glass of dry red wine for the potential health benefits a night. White wine is not allowed.

31+ Slow Carb Lunch Ideas & 4 Hour Body Recipes

Coming up with delicious recipes for lunch when you’re on the slow carb diet doesn’t have to be difficult.

With the help of these easy slow carb diet recipes, you can enjoy a different low carb lunch every day of the week for an entire month!

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Cauliflower Chicken Fried Rice

Made with a handful of slow carb friendly vegetables, including cauliflower rice, peas and carrots, this cauliflower fried rice is a great option for your lunch menu.

The chicken breasts are also a great source of protein!

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Keto Salami Roll Ups

With the help of these no-bake keto salami rolls, you can prepare a simple low carb lunch in matter of minutes using just three ingredients!

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Slow Cooker Turkey Chili

This slow cooker easy meal is a good idea if you need to feed the whole family! It’s super quick to throw into the crockpot, and it’s always a family favorite!

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Photo Credit:kimandkalee.com

Keto Chicken Salad

You can whip up this quick and easy keto chicken salad in a matter of minutes. Serve it in lettuce boats for a simple low carb lunch.

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Photo Credit:livglutenfree.ca

Healthy Burger Bowls

Skip the carb-filled burger on a bun during your next lunch break and try this recipe for healthy burger bowls from Liv Gluten Free instead.

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Photo Credit:www.throughthefibrofog.com

Turmeric Chicken Soup

Featuring healthy veggies, like kale and zucchini, this turmeric chicken soup from Through the Fibro Fog, is a nourishing recipe to enjoy for lunch while on the slow carb diet.

Thanks to the combination of chickpeas and zucchini, this flavorful Tex-Mex stew from Live a Relaxed Life is a delicious and filling low-carb lunch option.

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Photo Credit:healthbeet.org

Bun-less Turkey Burgers

Enjoy a turkey burger for your next lunch without worrying about the added carbs using this quick and easy recipe from Health Beet.

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Photo Credit:apaigeofpositivity.com

Mediterranean Chopped Salad

This Mediterranean chopped salad from A Page of Positivity will be a colorful addition to your day thanks to the mix of bell peppers, cucumber, tomatoes, and beets.

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Photo Credit:flavorthemoments.com

Curry Chicken Salad

Featuring warm curry, sweet raisins, and buttery cashews, this curry chicken salad from Flavor the Moments is a unique take on a classic lunch recipe.

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Photo Credit:www.resolutioneats.com

Keto Spinach Salad

You can’t go wrong with a salad when you’re watching your carbs. This keto spinach salad from Resolution Eats is packed with flavor thanks to the bacon, mushrooms, and hard boiled eggs.

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Photo Credit:www.healthyseasonalrecipes.com

Keto Chicken Soup

Enjoying a bowl of soup is the perfect lunch on a cold day. And with this recipe for keto chicken soup from Healthy Seasonal Recipes, you can have a healthy bowl any day of the week.

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Photo Credit:www.genniferrose.com

Shirataki Ramen Noodles

With this recipe from Shriataki ramen noodles from Gennifer Rose, you can enjoy a classic Japanese lunch recipe without the carbs.

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Photo Credit:www.homemadeinterest.com

Avocado Tuna Salad

Featuring fresh avocados, pico de gallo, and cilantro, this healthy meal from Homemade Interest is a quick and easy way to add some fiber and healthy fats to your day.

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Photo Credit:thedizzycook.com

Southwest Protein Bowls

Bring the flavors of the Southwest to your next lunch with these meat and veggie packed beef protein bowls from The Dizzy Cook.

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Photo Credit:www.hauteandhealthyliving.com

Tuna Lettuce Wraps

When you make these mayo-free tuna lettuce wraps from Haute and Healthy Living, you can enjoy a quick and easy low carb lunch any day of the week.

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Photo Credit:alwaysusebutter.com

Thai Chicken Salad

Instead of eating bland chicken salad for your next low carb lunch, take the flavor up a notch with this spicy Thai chicken salad from Always Use Butter.

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Photo Credit:boulderlocavore.com

Taco Lettuce Wraps

These taco lettuce wraps from Boulder Locavore are the best way to enjoy tacos for lunch without the carbs.

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Photo Credit:www.laurafuentes.com

Low-Carb Burrito Bowl

Reduce the carb count in your favorite Mexican lunch with this recipe for low carb burrito bowls from Laura Fuentes. This is such a great easy dinner idea too!

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Photo Credit:amandascookin.com

Cajun Chicken Salad

Up the flavor of plain chicken salad with some Cajun spices using this easy Cajun chicken salad recipe from Amanda’s Cookin’.

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Photo Credit:ifoodreal.com

Chicken Lettuce Wraps

You can whip up these low carb chicken lettuce wraps from iFoodreal in a matter of minutes, making them a great choice for a quick low carb meal.

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Photo Credit:theflavorbells.com

Air Fryer Spaghetti Squash

Skip the carb-filled pasta at lunch and use your air fryer to make delicious low carb spaghetti squash pasta with this recipe from The Flavor Bells.

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Photo Credit:happyhoneykitchen.com

Brussels Sprout Cobb Salad

The addition of brussels sprouts to a traditional cobb salad in this recipe from Happy Honey Kitchen is a great way to add more texture and flavor to your lunch. We love it with a little olive oil!

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Photo Credit:www.midwexican.com

Chipotle Chicken Salad Wraps

If you’re sick of bland chicken wraps for lunch every day, try this spicy chipotle chicken lettuce wrap from Midwexican to add a little flavor to your day.

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Photo Credit:iheartvegetables.com

Air Fryer Eggplant Pizza

With the help of this flavorful eggplant pizza recipe from I Heart Vegetables, you can enjoy a delicious pizza lunch without worrying about the carb count of your meal.

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Photo Credit:theforkedspoon.com

Protein Snack Pack

Make your own adult Lunchable with this easy protein snack pack recipe from The Forked Spoon for your next low carb lunch.

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Photo Credit:thecurlyspoonblog.com

Jalapeño Popper Chicken Soup

You’ll love all the spicy flavors in this jalapeno popper soup recipe from The Curly Spoon, which means it’s the perfect lunch option when you’re on the slow carb diet.

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Photo Credit:whatagirleats.com

Greek Gyros Salad

Enjoy all the flavors of a classic Greek Gyro without all the carbs with this delicious recipe for Gyro salad from What a Girl Eats.

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Photo Credit:amandascookin.com

Zucchini Sliders

Swap the buns on your sliders for zucchini slices with these easy low carb zucchini sliders from Amanda’s Cookin’.

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Photo Credit:www.homemadeinterest.com

Keto Club Sandwich

There’s no need to give up sandwiches when you’re on the slow carb diet when you have this easy recipe for a keto club sandwich from Homemade Interest.

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Photo Credit:strengthandsunshine.com

Cuban-Style Tuna Bowls

Speed up your lunch time meal prep with the help of these Cuban style tuna bowls from Strength and Sunshine, which can be made ahead and enjoyed later.

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Photo Credit:plantbasedonabudget.com

Garbanzo Bean Kale Salad

The delicious combination of ingredients in this kale and garbanzo bean salad from Plant Based on a Budget is a filling lunch idea while you’re on the slow carb diet.

We love the idea of finding staple slow-carb recipes and easy low carb lunch ideas! This not only simplifies your meal prep, but it can also help you stick to a slow-carb lifestyle!

Several keto meals and recipes will also work with this diet! We have several keto fast food options and recipes in our keto quick start guide!

What are your favorite slow carb recipes?

31 Slow Carb Lunch Ideas & Recipes (4 Hour Body Diet) (2024)
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