Best Work Lunches For Weight Loss

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Best work lunches for weight loss is a topic I came across when planning my own lunch menu. I was looking for some healthy, tasty meals to prepare and eat during the work week. I wanted to make sure that the meals I chose for work lunches would help keep me on track with achieving my goal weight (I’ve lost 40 pounds so far!).

Best Work Lunches For Weight Loss

My packable lunches are a slight deviation from the weight loss meals I ate all summer (you can see those healthy meals here!). These lunches are more in line with my plate diet, except instead of splitting the grains and fruits into their own category, I’ve been eating 1/4 of the meal carbs- so I choose between a grain or a fruit).

For weight loss, I’ve found the Macro plate ideal with 1/2 your meal from veggies. Then for weight maintenance, I use the Myplate meal plan method, and get some extra carbs!

Instead, I’ve been using some meal prep lunch containers I found at Walmart (super cheap, only $3.46 for 5 of them). These have had the best seal, and my dressing doesn’t leak to the other compartments. (here’s more portioned lunch boxes here)

If you don’t have a Walmart close by, I also got these red containers on Amazon. However, I was not as impressed with these. The dressing does leak to the other compartment. If you don’t have liquids in here, these will work ok.

I started grad school this fall and I’ve been packing my lunch too take to school and sharing it on my stories.

But, just in case you missed it, here’s a recap of the meals I’ve taken to school so far. (and some of them are posted on my 30 day meal plan here)
I always try to eat

🥦 1/2 my meal veggies
🍗 1/4 protein and
🍎 1/4 carbs!

Healthy Lunch #1

  • Ground turkey with mustard
  • White rice
  • Cucumbers, cherry tomatoes, and bolthouse dressing
Lunch 1 Aug 18 (Custom)

Weight Loss Lunch #2

  • Ground turkey with avocado
  • Oranges
  • Bell peppers, cucumbers, and Bolthouse dressing
healthy balanced lunch 2 Aug 19

Healthy Lunch #3

  • Chicken breast with BBQ Sauce
  • Russet Potato
  • Cucumbers, broccoli, pepper, and carrots
Healthy Lunchbox idea 3 Aug 24

Healthy Lunch #4

  • Protein: Chicken breasts
  • Carbs: Apples
  • Veggies: Carrots, cucumber, and Bolthouse dressing
healthy on the go lunch

Healthy Lunch #5

  • Protein: Ground turkey with BBQ sauce and cheese
  • Carbs: Rice with butter flavored cooking spray.
  • Veggies: Roasted Peppers, onions, broccoli
Lunch 5 Aug 26

Healthy Lunch #6

  • Protein: Chicken breasts
  • Carbs: Potatoes
  • Veggies: Green salad, carrots, and Bolthouse dressing
Healthy lunch box salad and potatoes

Healthy Lunch #7

  • Protein: Chicken breasts
  • Carbs: peaches
  • Veggies: Carrots, cucumber, red peppers, and Bolthouse dressing
Healthy lunch with veggies and chicken

Healthy Lunch #8

  • Protein: Steak
  • Carbs: Peaches
  • Veggies: Carrots, cucumber, grape tomatoes, and Bolthouse dressing
lunch box for adults healthy

Healthy Lunch #9

  • Protein: Ground Turkey
  • Carbs: Low carb Healthy Noodles
  • Veggies: Zucchini and spaghetti sauce
college lunch ideas Lunch 9

Healthy Lunch #10

  • Protein: White fish (I used Feast Mode Honey BBQ seasoning on both the fish and the rice) I have an affiliate link and discount code for feastmode: roskelley10)
  • Carbs: Rice
  • Veggies: Carrots, broccoli and laughing cow cheese
  • lunch 10 sept 14

    Lunch #11

    • Protein: Chicken thighs
    • Carbs: Rice
    • Veggies: Carrots, cucumber, and Bolthouse dressing
    • Built bar (My affiliate Built Bar coupon code is HEALTHBEET)
    lunch 11 sept 15 with built bar

    Lunch #12

    • Protein: Tuna
    • Carbs: Naan bread
    • Veggies: Carrots, lettuce
    lunch 12 sept 16
  • Healthy & Portable Weight Loss Lunches For Work!

    Tired of the same old, plain sandwiches and fruit for lunch? Want a delicious change, packed full of flavour that won’t expand your waistline?

    Lunches you can make the night before or the morning of, that will fit into your diet so you aren’t reaching for any process or unhealthy snacks or ready meals when lunchtime comes.

    Here we have collected 25 amazing, healthy & portable lunches that you can take to work (or anywhere really) and enjoy wherever. Delicious, wraps and sandwiches and salads, tons of flavour, tons of vitamins and minerals that will set you up for the rest of the day. Enjoy!

    1. Sesame-Ginger Soba Noodle Salad

    1. Sesame-Ginger Soba Noodle Salad

    Sesame-Ginger Soba Noodle Salad from PopSugar.

    2. Sun-Dried Tomato Pasta Salad

    2. Sun-Dried Tomato Pasta Salad

    Sun-Dried Tomato Pasta Salad from PopSugar.

    3. 5-Minute Spicy Asian Chicken Salad

    3. 5-Minute Spicy Asian Chicken Salad

    5-Minute Spicy Asian Chicken Salad from LindaWagner.

    4. Sriracha Lime Chicken Chopped Salad

    4. Sriracha Lime Chicken Chopped Salad

    Sriracha Lime Chicken Chopped Salad from LexisCleanKitchen.

    5. Chicken Lettuce Wraps

    5. Chicken Lettuce Wraps

    Chicken Lettuce Wraps from DamnDelicious.

    6. Whole Wheat Fajita Quesadillas

    6. Whole Wheat Fajita Quesadillas

    Whole Wheat Fajita Quesadillas from IFoodReal.

    7. Oven-Fried Salmon Cakes

    7. Oven-Fried Salmon Cakes

    Oven-Fried Salmon Cakes from Meljoulwan.

    8. Chopped Thai Salad Sesame Garlic Dressing

    8. Chopped Thai Salad Sesame Garlic Dressing

    Chopped Thai Salad Sesame Garlic Dressing from PinchOfYum.

    9. Chicken Salad with Apricots and Almonds

    9. Chicken Salad with Apricots and Almonds

    Chicken Salad with Apricots and Almonds from MarthaStewart.

    10. Pasta Salad with Broccoli and Peanuts

    10. Pasta Salad with Broccoli and Peanuts

    Pasta Salad with Broccoli and Peanuts from MarthaStewart.

    11. Ham and Cheese Croissant

    11. Ham and Cheese Croissant

    Ham and Cheese Croissant from MarthaStewart.

    12. Honey Walnut Power Salad

    12. Honey Walnut Power Salad

    Honey Walnut Power Salad from PinchOfYum.

    13. Mushrooms and Wheat Berries

    14. Mushrooms and Wheat Berries

    Mushrooms and Wheat Berries from LoveAndLemons.

    14. Lemony Couscous Salad

    15. Lemony Couscous Salad copy

    Lemony Couscous Salad from MirchMasala.

    15. Burrito Bowls

    16. Burrito Bowls

    Healthy Lunch Ideas for Weight Loss

    Eating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss.

    We understand that having a healthy lunch is not always easy, especially if you’re busy at work or on the go during the day.

    That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less healthy options.

    Here are 17 healthy lunch ideas for weight loss, including choices for plant-based, low carb, diabetes-friendly, and paleo diets.

    lentil soup in a bowl

    1–5. Plant-based lunches for weight loss

    Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods.

    Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people.

    1. Lentil soup

    Soups are an ideal plant-based lunch option, as you can make them ahead of time and reheat them for a quick meal.

    This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.

    Lentils provide filling protein and carbs while the veggies contribute additional fiber. Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets.

    2. Garden veggie chickpea salad sandwiches

    Chickpeas are a versatile vegetarian protein. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain.

    The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.

    This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.

    3. Spicy peanut tofu Buddha bowls

    Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. It’s also a source of isoflavones, which are compounds that may protect against heart disease.

    Some people shy away from tofu if they don’t know how to cook it or don’t like the texture, but preparing tofu that’s crispy and delicious is easy to do at home.

    Try these tofu Buddha bowls for lunch. They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.

    4. Veggie wraps

    A healthy wrap is a great lunch choice, especially if you need something that you can make ahead of time to eat at your desk or in between meetings.

    Fortunately, it’s really easy to make plant-based wraps. To ensure that they’re filling, delicious, and help you lose weight, choose whole wheat wraps (or use lettuce) and add a protein source, healthy sauce or spread, and plenty of vegetables.

    This veggie wraps recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies. The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.

    5. Quinoa and black bean stuffed sweet potatoes

    Sweet potatoes make a great base for plant-based lunches. They provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system.

    Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put together quickly if you work from home. Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.

    This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.

    6–10. Low carb lunches for weight loss

    zucchini noodles in a pot

    Many people find that a low carb or keto diet helps them lose weight. This style of eating involves limiting high carb foods and increasing your intake of fats and proteins.

    Some research backs the potential role of low carb eating to help you lose weight, suggesting that limiting your carb intake may improve your blood sugar regulation in a way that promotes weight loss

    That said, these diets may also lead to weight regain when discontinued. Also, high carb, fiber-containing whole grains may help keep you feeling fuller for longer, so a lack of carbs at lunch may cause you to feel unsatisfied soon after meals.

    6. Cauliflower rice bowls

    Replacing regular rice with cauliflower rice is one way to cut back on your carb intake at lunchtime, especially if you eat burrito bowls or other dishes that typically contain rice.

    Using cauliflower not only lowers the carb content of the meal but also provides a ton of vitamin C. This water-soluble nutrient is important for skin health, wound healing, and many other body functions

    Follow this recipe for cauliflower rice bowls for a low carb version of a burrito bowl.

    7. Tuna egg salad stuffed peppers

    Tuna and eggs are two affordable, high protein foods that will keep you full long after lunch.

    In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help promote weight loss .

    While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead. Check out this easy recipe for tuna egg salad stuffed bell peppers.

    8. Zucchini noodle stir-fry with chicken

    This zucchini noodle stir-fry is a delicious choice to make for lunch if you’re watching your carb intake and trying to lose weight.

    Zucchini noodles, or “zoodles,” resemble regular noodles but are lower in carbs. The zucchini packs fiber and micronutrients, while the chicken contributes protein to this dish.

    Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken with a vegetable-rich diet is linked to a reduced risk of developing overweight and obesity .

    9. Low carb eggplant pizza

    Eating more non-starchy vegetables like eggplant, often helps people lose weight. Eggplant is low in calories but high in fiber.

    Using it in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.

    Good plant-based, low carb options can be hard to find, as low carb eating often includes animal products — another great reason to keep this recipe on hand.

    If you work from home or have a little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.

    10. Mediterranean Cobb salad

    Cobb salads typically include lettuce, bacon, eggs, avocados, and a creamy dressing. They’re very filling and low in carbs, making them a good lunch option for weight loss.

    This Mediterranean-inspired Cobb salad is heavy on the veggies and uses a homemade yogurt dressing instead of mayo-based dressing or store-bought ranch.

    Plus, many of the ingredients offer health benefits. Eggs are rich in protein and antioxidant compounds that promote eye health, while avocados and tomatoes contribute a boost of heart-healthy nutrients like unsaturated fats and lycopene

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