Would you like to know what should be included in a good healthy lunch for weight loss? A lot of nutritionists say that a healthy diet won’t work if you don’t include a healthy lunch as part of your weight loss plan. The first thing you have to remember is that every good healthy lunch for weight loss has to be low in calories.
This is because the more calories you consume, the less chances you have of burning fat and shedding off those extra pounds. It’s not hard to burn off 50 calories from eating less than 500 calories in a meal. It’s quite easy, actually, especially when the focus is on eating healthy foods such as fruits, vegetables, whole grains and lean meat.
Good Healthy Lunch For Weight Loss
When you want to lose weight, lunch may be the culprit that’s holding you back. So often you’re rushed and pressed for time-or eating at your desk. And while it may not be ideal, a rushed lunch doesn’t have to send you into an afternoon slump. In fact, there are some speedy foods that are simple to throw together and can help you reach your weight-loss goal. And, guess what: you know (and probably love) all of them. These are the modern-day weight-loss superfoods.
Whatever you choose for lunch-a salad, sandwich, grain bowl-top it with some avocado (or guac!). The creamy green ‘cado offers some serious health perks. In a review published in 2017 in Phytotherapy Research, researchers looked at the effect avocado-eating can have on reducing metabolic syndrome, a group of risk factors that raises your risk of heart disease, diabetes and stroke. They concluded that eating avocado daily can play a role in reducing blood pressure, lessening diabetes risk, keeping arteries clear and, yes, helping with weight loss. Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated and help curb your appetite to sidestep over-snacking.
If you want to make a simple switch that can make all the difference in weight-loss success, trade out refined grains (white bread) for whole grains (100% whole-wheat bread) on your sandwich. Choosing whole over refined grains can help turn up your resting metabolism and prompt your body to absorb fewer calories, helping you burn nearly 100 extra calories per day, suggests a new study in The American Journal of Clinical Nutrition. It may be the fiber in whole grains that affects digestion and metabolism, researchers point out. Other great sources of whole grain include oatmeal, brown rice, barley, farro and even popcorn. Try grain bowls for an easy, packable work lunch.
Kale gets all the love (and it’s a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. When fruits and veggies were examined for their weight-loss potential, one that came out on top was leafy greens, per 2015 research in PLOS Medicine. Over a four-year period, eating a serving per day (that’s two cups) was linked to about a half pound of additional weight lost. The veggies that helped with weight loss, like lettuce, tended to offer fiber and have a low glycemic load, which aids fullness, controls blood sugar and discourages your body to store fat, the study points out. Spinach, kale or head lettuce are other good options.
When you need a little something sweet after lunch, grab an apple. These crisp fruits contain nondigestible fiber and plant compounds called polyphenols that help buoy good bacteria in the gut, possibly protecting against obesity, animal research in Food Chemistry discovered. If you’re choosing between apple varieties, you may want to grab a Granny Smith, which was found to have more of these obesity-fighting qualities. Besides, eating a daily apple or pear was linked to a 1.25-pound weight loss over a four-year period, according to the PLOS Medicine study previously mentioned. Adding to the evidence: previous research indicated that eating an apple three times a day over a 12-week period prompted a 2.7-pound weight loss. Thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps and sandwiches.
Milk may be the perfect drink to pair with your meal if you’re looking to get leaner, according to a study out of Ireland in 2017. Eating a greater amount of dairy was found to be associated with a lower BMI, less body fat and a smaller waistline-particularly when it came to milk and yogurt. Beyond weight loss, researchers uncovered some surprising health benefits. Milk drinking was associated with improved blood pressure, lower biomarkers of inflammation, better insulin sensitivity and higher levels of a protein called adiponectin, which helps regulate blood sugar and break down fats. What’s more, if you’re running low on calcium, consuming more of the bone-strengthening mineral may also help you burn belly fat. Skip the chocolate milk and flavored lattes to cut back on added sugars.
Best Healthy Lunch Recipes for Weight Loss
Italian Panini with Provolone, Peppers, and Arugula
Keep it simple with this chicken panini recipe: A light, healthy spread like pesto, a low-calorie cheese like fresh mozz, and a layer of lean white meat chicken deliver all the same flavor and a tasty crunch for a fraction of the calories.
Turkey BLT Salad
By turning the bread into crunchy croutons and the lettuce into the base of a salad, you minimize the refined carbs and maximize the healthiest part of the equation. Toss in a handful of cubed deli turkey to boost the protein, and suddenly you have a salad with substance and style to tuck into.
Most quiches suffer the burden of excessive amounts of heavy cream and cheese—and often a trans-fat-laden crust. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean chicken sausage. It’s one of our easiest healthy lunch recipes you can easily meal prep for the week.
Fig, Prosciutto, & Goat Cheese Salad
Why eat a restaurant salad if it’s going to cost you the calorie intake of more than a full-sized meal? Enter our healthy fig and prosciutto salad recipe. In this version, there are a quarter of the calories! We pair strips of salty, intense prosciutto with juicy, ripe figs. Add the tang of fresh goat cheese and the subtle, earthy crunch of toasted pine nuts and this makes for one inspired salad.
This recipe requires absolutely no effort, save for about 2 minutes of slicing and 2 minutes of toasting. Plus, it morphs easily into other dishes. Not in the mood for a sandwich? Ditch the bread and eat this as a salad for one of the easiest healthy lunch recipes you can throw together.
Chicken Pot Stickers
Chicken potstickers aren’t just meant to be eaten as an appetizer! Pair these potstickers with fresh vegetables and a salad, and you can easily add them to your list of healthy lunch ideas.
Asian Chicken Meatballs
These chicken meatballs are inspired by street-corner grills in Vietnam and Thailand, where ginger, garlic, and chiles reign supreme. With those bold flavors, plus the char of a hot charcoal grill, you won’t need a fat-heavy mix of meat, or even a pile of spaghetti, to make an outstanding dinner (or lunch!) with this chicken meatballs recipe. Serve them with steamed rice, cucumbers, maybe a bit of sauce, and big lettuce leaves for wrapping.
Unlike so many vegetarian dishes out there masquerading as healthier than the meaty creations they replace (yes, we’re looking at you, 1,490-calorie mushroom burger from The Cheesecake Factory), you could eat this cheesesteak seven days a week and end up skinnier than when you started. And trust us, you won’t even have to be a vegetarian to enjoy it!
3-Cheese Ravioli with Cherry Tomatoes
Here, in this ravioli recipe, you get the depth and nuance of creamy ricotta, smoky mozzarella, and salty, sharp Parmesan, plus a sauce that would make anything taste great for just 510 calories.
Chicken Burgers with Sun-dried Tomato Aioli
Yes, burgers are one of the easiest healthy lunch recipes you can make for yourself. It just depends on what you serve with it! We’ve gone ahead and helped you out by reinventing the chicken burger, using a lean grind of meat and a hugely flavorful—but surprisingly low-calorie—spiked mayo to deliver on the promise of a truly healthy burger you can happily indulge in.
Healthy Lunch Ideas for Weight Loss
Avocado toast with cottage cheese and tomatoes
A diabetes-friendly lunch resembles a balanced plate, containing fiber from non-starchy vegetables and complex carbs, protein, and healthy fat.
Pairing carbs with these other macronutrients is key to preventing your blood sugar from spiking, helping maintain good blood sugar and energy levels throughout the day
Avocado toast on whole grain bread can be a great base for this type of lunch. This diabetes-friendly version features protein-packed cottage cheese and fresh tomatoes to complete the meal.
Lemon chicken quinoa salad
Salads made with a base of whole grains make healthy lunches that are easy to pack up for work.
Though quinoa is technically a pseudocereal, it’s often grouped with whole grains since it’s nutritionally similar and has a high fiber content.
It’s also a source of protein, vitamins, and minerals, making it a good food to add to meals for weight loss and blood sugar management
This quinoa salad gets additional protein from chicken, includes tons of non-starchy veggies, and has plenty of flavor from lemon juice and parsley.
Black bean soup
Black beans are a high fiber, high protein food. Eating them can help people with diabetes who are trying to lose weight.
They’re also a good source of folate, a B vitamin that’s necessary for healthy blood cells and fetal development (
Making a soup with black beans is an easy and affordable lunch option. This black bean soup recipe uses veggies, canned black beans, and lots of seasonings.
14–17. Paleo lunches for weight loss
A Paleolithic (paleo) diet emphasizes vegetables, fruits, animal proteins, nuts, seeds, and healthy fats while eliminating sugar, grains, beans and legumes, most dairy, vegetable oils, and alcohol. It’s intended to resemble the diet of hunter-gatherers.
Since the paleo diet includes lots of nutritious foods and limits foods that may contribute to weight gain, some people find it useful for weight loss.
It may also have other beneficial effects on health, such as improving blood sugar and reducing blood pressure
Egg roll in a bowl
If you love the taste of takeout egg rolls, you can easily mimic the flavors by making a deconstructed version for lunch.
Plus, eggs roll bowls can be made with filling, lean protein like ground turkey or chicken. They’re also usually loaded with cabbage, a rich source of vitamin K.
Vitamin K is a fat-soluble nutrient that’s essential for proper blood clotting
This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is suitable for those following a paleo diet and wanting to lose weight.
Paleo Greek meatballs with tzatziki sauce
Meatballs are a meal-prep-friendly food you can enjoy for lunch.
Pair them with fresh vegetables and a tasty sauce for a balanced meal. The meatballs will provide filling protein and vitamin B12, an important nutrient for the nervous system, while veggies contribute fiber
Check out this paleo-friendly recipe for Greek meatballs with tzatziki sauce to make for lunch.
Paleo chicken curry
Chicken curry is made with a variety of seasonings that may provide health benefits. For example, turmeric has anti-inflammatory compounds that help protect against disease development
A paleo version of chicken curry made with cauliflower rice instead of white rice is a healthy lunch option for weight loss.
This chicken curry recipe is suitable for a paleo diet and features flavorful spices and filling ingredients like coconut milk and veggies.
. Hearty hamburger soup
Satisfy your craving for a lunchtime hamburger with a paleo soup that has the same flavors and is better for weight loss.
This easy recipe for hearty hamburger soup combines pantry staples, ground beef, and seasonings into one delicious meal.
Plus, the recipe calls for tomatoes and tomato paste. They’re a source of potassium, a mineral that’s involved in healthy blood pressure regulation, so eating tomatoes may help boost heart health