Need healthy breakfast and lunch ideas for weight loss? Whether you’re trying to lose 1 pound, 15 pounds or more, you can’t go wrong with the food that’s on this page. I’ve tried almost all the recipes on this page and will be adding more soon. All the recipes are simple and easy to make!
I love making and eating delicious food. Where I struggle, is getting the right mixture of protein, fat and carbs that help me lose weight. Here are some healthy breakfast and lunch ideas to try!
Healthy Breakfast And Lunch Ideas For Weight Loss
If you are on a diet and you think you are not losing much weight you may start to feel frustrated. The truth is that there are plenty of weight loss diets to choose from, but sometimes deciding is a difficult task and what is most appropriate is to always seek advice from our doctor or nutritionist. Similarly, it will be essential to ensure our body received all the nutrients and vitamins it needs to remain healthy and strong. Therefore, in this OneHowTo article we explain more about what to eat for breakfast and lunch to lose weight.
Start the day with a healthy and hearty breakfast because if you choose to eat a small or unsatisfactory breakfast you will probably eat large amounts of food later, and it is likely these will be less healthy.
At breakfast you should opt for low fat foods like whole grain cereals or toast. Eggs or egg whites can be used to make an omelette or sandwich. Also, you must include fruit: an apple or an orange, a banana or a small bowl of grapes.
At noon, it is recommended to take a moderate meal such as a salad or other vegetables and fruits. It may also include meat, such as a lean meat like, for example, chicken or baked fish. Add slow-release carboydrates such as brown rice if you don’t want to have any meat or fish. If you have little time to eat, you will be better off preparing lunch the night before going to work or class so you save time or alternatively take it directly in a lunch box.
At mid-morning and / or afternoon, you can opt for some healthy foods that will help you feel less hungry. To do this, you can select foods like:
- A low-fat yoghurt
- A piece of fruit
- A handful of cereal
- Energy bars
As for dinner, remember that this should be a light meal to avoid going to sleep with a stomach in full digestion; however, this does not imply that you can skip dinner. You can opt for some boiled or grilled vegetables, grilled fish or light omelette. We recommend you consult our article on what are the best foods for dinner so you can make the best choices and avoid those foods that may be hard to digest.
Likewise, it will be essential to drink at least eight glasses of water during the day. Besides not having any calories, water helps you feel full and not drinking enough fluids can make you feel tired. You can also opt to take other fluids like juices and non-carbonated beverages, avoiding sodas and other carbonated beverages which contain sugars.
If you want to read similar articles to What to Eat for Breakfast and Lunch to Lose Weight, we recommend you visit our Food & drink category.
- Do not skip meals, it will not be beneficial.
Healthy Breakfast Foods That Help You Lose Weight
When you’re trying to lose weight, breakfast can set the tone for the rest of your day.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here arehealthy breakfast foods that can help you lose weight.
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition
Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel
Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
SUMMARYEggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
2. Wheat Germ
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.
It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving
Studies show that increasing your fiber intake from cereal grains may benefit weight loss.
In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal
Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain
Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.
SUMMARYWheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss
Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Research suggests that resistant starch may help reduce food intake and decrease belly fat
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
SUMMARYBananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.
Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.
In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.
One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers
Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
SUMMARYYogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.
Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer ).
Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings .
However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.
For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.
Enjoy your smoothie throughout the morning to resist snacking and combat cravings.
SUMMARYSmoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.
Healthy Breakfast and Lunch Ideas for Work to Lose Weight
Everyone desire to eat tasty food as many times as possible, but most of us restrict ourselves to limit food in order to maintain a healthy lifestyle. We kill our urge to eat tasty foods, as they might store unwanted fat within our body. We stick to a weight loss- meal plan and limit to healthy foods in a particular day. Breakfast and lunch times do play a key role when you are planning to lose weight. The more we limit ourselves, the more we crave for delicacies. Here are some good healthy breakfast and lunch ideas that help you out to maintain your weight loss meal plan and also your food cravings.
When you are on your weight loss plan, it is very important to know what you eat in the breakfast. Those who are on a serious diet plan, lunch could be a great challenge as it is a meal likely to be eaten away from home. Check out some of the perfect breakfast and lunch ideas that help you stay fit and healthy without suppressing your cravings.
Top 5 Healthy Breakfast Ideas
What you eat in breakfast influences what you eat the rest of the day. This is quite common, as breakfast is the first meal we take in after almost 8 hours. People who don’t skip breakfast are likely to face very low obese and diabetes risks. Don’t skip your breakfast if you are willing to cut down your fat gradually. And if you are bored of regular breakfast meals, then stop here and take a look at the following tips to keep yourself healthy.
Eat a Perfect Breakfast:
How do you tag a perfect breakfast? Usually a perfect breakfast is proportioned into three components. Including a food that’s rich in high carbohydrates preferably whole grains, high calcium food and a fruit can be called as a complete breakfast. This all adds up to 300 calories which gives you sufficient energy throughout your day. Here are some good winning combinations you must check out.
- A mini whole wheat bread roll, a cup of fresh fruit salad and low- fat milk are good to start off as your morning meal. You can also add scrambled eggs to this combination.
- A bowl of multigrain cereals, strawberries, high fiber, seasoned with low- fat milk on top would be best.
- A cup of low- fat yogurt, blueberries and a slice of whole bread toast with a fruit topping is also the best you could make for yourself.
Stay Full All Morning:
Though high protein food is not suggested to have in the mornings, yogurt is one such protein food and is a powerhouse for breakfast. One serving of yogurt takes only 100 calories with zero percent fat. Mix it up with some almonds, a fresh fruit which is high in fiber and round it up to form a meal. This must keep your stomach full until you have the next round of meal in the afternoon.
Sweet Browned Rice:
Brown rice is a great source of fiber rich foods and is an energy packed food for morning people. Cook the rice a night before, and in the next morning put it in a bowl; add spoonful of honey and some handful of raisins. Season the combination with some cinnamon for taste. This is a great combination and is a tasty dish and if you don’t like to have it with brown rice there are certainly other alternatives to replace with. Oats, red wheat, barley, quinoa, millets are some of the cooking grains you can always count on to if not brown rice.
Drink a Smoothie:
If you feel you are not hungry and would not like to take anything else in the morning you can try out some fresh smoothie. Start your day by consuming some nutrients and vitamins by simply whirring a cup of banana and strawberries in a mixer. Add a scoop of protein powder and a cup of crushed ice making it more chilled. Your breakfast is now filled with antioxidants. Add a bone strengthening dose of calcium i.e., yogurt which would definitely be a healthy add-on to your smoothie.
Fuel Your Workout:
Green tea is an alternative source for people who want to shed at least 10 pounds. Swap your morning cup with green tea that instantly revives your metabolism. If just not green tea you can also eat some eggs that makes your breakfast complete. Eggs are very good for dieters and are best suggested instead of bagels. Using organic eggs apart from regular eggs will fetch you maximum results. Omega 3 fatty acids in these organic eggs will lower the risk of depression, atherosclerosis and atrial fibrillation.
Top 5 Healthy Lunch Ideas
Deciding what to eat for lunch is challenging when you are your weight loss diet plan. You can never eat a fully fledged diet or you have to follow some quick unhealthy options to keep yourself hunger free. What more challenging is we have to stop those cravings that hit us from every angle and tempt us to eat pizzas, sandwiches, and burgers. If you can’t stay on track your attempts would definitely go in vain and the result would be piled up as calories in your body.
There is one way to support your weight loss plan. Researchers say that eating your favorite food item for more than one meal a day helps in losing weight than those who eat more variety. Choose the right lunch with healthy foods and make your lunch tastier and healthier at the same time. Check out some healthy lunch combinations that help you out in your weight loss program.
Roasted Veggie Pizza:
Roast your favorite veggies for about 20 minutes with 1 tbsp of olive oil, salt, pepper and garlic at 350°F. Top it with your favorite tortilla with hummus, roasted veggies, ¼ cup feta cheese and bake it for 10 minutes at 350°F. Pack and go!
Initially microwave a medium of baked potato and top it with vegetables that include chopped tomatoes, mushrooms, sautéed spinach, broccoli, ½ cup pinto beans, and ¼ cup fat cheese. Blend it well and is a healthy dish to have.
Chicken Vegetable Quesadilla:
Spread a small whole grain tortilla shell with one ounce cooked chopped chicken, chopped tomatoes, green onions, 2 tbsp of sauce and 1 ounce low fat shredded cheese. Top it with another tortilla and grill, bake or microwave until the cheese melts.
Quinoa Edamame Salad:
Cook ¼ cup quinoa in a vessel with about 1 cup of water until it becomes like rice. Now, in a heated pan pour 2-3 tbsp of vegetable broth and simmer. Add 1/3 cup of chopped onions, sliced grape tomatoes and 1 cup edamame. Top the dish with squeezed lemons, 1 tsp of avage nectar and season it with cumin and blackpepper. Your hearty meal is now ready to taste.
These are some of the healthy foods that help you cut down your weight and make sure that your choice includes lots of fiber, and healthy protein to keep you satisfied for hours. I hope this article served you the best and also share some of your favorite healthy breakfast and lunch ideas via comments section.