Healthy lunch recipes for weight loss are not hard to make. Just a few substitutions and the switch from white breads to whole grain breads will now make your favorite sandwich healthy lunch recipes for weight loss. If you are looking for a better health and all of the benefits it brings, or just trying to lose weight, you’ll love these delicious and nutritious, healthy lunch recipes for weight loss.
Did you know about the importance of a healthy lunch? Eating is vital to each and every living thing on this planet.And unlike other beings, humans are not only concerned with food intake but with also serving a wide variety of foods.
Healthy Lunch Recipes For Weight Loss
You’re probably searching for healthy lunch ideas for one (or more) of a couple of reasons: It’s lunchtime and you have no idea what to feed yourself. You’re sick of eating salads or deli sandwiches every day. You’d like to start meal prepping your lunches. And (4) you simply want inspiration for how to switch up your routine.
Mixed mushrooms on toast
You’re in luck since we offer solutions for all your lunchtime requirements, whether you’re eating at home, at work, or on the go. Here is a cheat sheet for some healthy lunch suggestions, though we did compile a master list of all our favorite healthy lunch recipes:
- pasta salads (like this cold pesto pasta salad)
- soups and chili (we’re partial to Instant pot zoodle soup)
- tuna salad
- rotisserie chicken recipes (like salsa verde chicken tacos or a Chinese chicken salad)
- chicken salad
- burritos or burrito bowls
- paninis
- quiche
- grain bowls
- potato salad
- meatballs (think: Middle Eastern lamb meatballs, Vietnamese pork meatballs, Tuscan sun-dried tomato chicken meatballs, or Southwest turkey meatballs)
- mini pizzas
Our favorite healthy lunch recipes.
It’s a weird notion, but bear with us: lunch doesn’t have to be a well-planned meal. By that, we mean you can make a prepared meal like a steak sandwich or a mushroom pesto ravioli without doing any prep work. You may also think about assembling some bento box ideas that include a little bit of everything you want to nibble on (they’re not only for kids!). Think about examples like:
- Mediterranean lunch box: hummus and pita with a cucumber, tomato, onion, feta salad and a side of kalamata olives
- Breakfast-style lunch box: everything bagel pretzels, hard-boiled eggs, apple slices, cheddar cheese
- Veggie lunch box: roasted chickpeas, fresh peppers, cucumbers, carrots, green goddess dressing, almonds
What are some ideas for a simple, healthy lunch?
Taking time out of your morning to pack your lunch can be difficult. TBH, it’s a lot easier to grab something quick. Just know that you could be depriving yourself of the nutrients you need when you do that, which will probably leave you feeling extra hungry in the afternoon and evening, says Traci Fields, RD, a NYC-based registered dietitian. Waiting until later in the day to eat a full meal can backfire on your weight loss goals, since you’re more likely to grab foods that are unhealthy due to cravings, she explains. It’s also best to consume the majority of your calories earlier in the day, so your body can spend the rest of the afternoon taking on a smaller dinner and burning those calories off.
By simply meal planning the night before, you may easily stay on track with your goals. It’s best, according to Fields, to have portioned bags of nuts, hard-boiled eggs, and seasonal fresh items that you can have when you’re pressed for time. By not blowing any progress by consuming unhealthy quick snacks that would interfere with your healthy eating plan, she explains, being prepared will help you stick to your goals. Fields advises trying intermittent fasting as well as keeping a water bottle on available at all times because many individuals confuse thirst with hunger.
1. Greek Quinoa Salad
Calories (per serving): 341
This Greek salad features chickpeas, cucumber, olives, and fresh herbs for a super flavorful and fiber-filled lunch.
It’s got protein courtesy of chickpeas, and the quinoa can be whipped up in an Instant Pot. It’s also vegan.
2. Instant Pot Pakistani Chana Dali
Calories: 238
It just takes 15 minutes to prepare this vegetarian, gluten-free Pakistani Chana Dal (split chickpea), which is bursting with flavor from spices like cumin, ginger, and turmeric. Put the ingredients in a pressure cooker, then indulge.
3. Kale And Brussels Sprout Salad
Calories: 201
Nothing dull about this kale and Brussels sprout salad. It is stuffed with chopped kale and sprouts, pecorino cheese, cranberries, and pickled onions. It just takes 20 minutes to prepare, and it may be stored for two to three days in the refrigerator.
4. Creamy Carrot-Tomato Soup
Calories: 219
This vegan tomato and carrot soup is dairy-free and paleo. It has a base of creamy coconut milk and almond butter, plus tons of fresh herbs, lime, and red pepper flakes.
5. Egg Roll In A Bowl
Calories: 281
With juicy pork or tofu, fresh ginger and garlic, soy sauce, and a ton of thinly sliced fresh vegetables, this recipe recreates the best ingredients of a traditional egg roll in a light and healthful bowl. It also tastes fantastic when warmed up.
6. Chicken Tortilla Soup
Calories: 142
Using tomato and pasilla pepper as well as a ton of sautéed vegetables, this traditional chicken tortilla soup is seasoned. It can be garnished with baked tortilla strips, avocado, panela cheese, chopped cilantro, and a squeeze of fresh lime juice.
7. Vegan Spinach And Sun-Dried Tomato Pasta
Calories: 471
Making this creamy vegan pasta only takes 20 minutes, making it both time and money-efficient. Garlic, spinach, and basil are all present, while sun-dried tomatoes add a powerful taste. It’s a terrific alternative for a whole week’s worth of lunches because it keeps for up to five days in the refrigerator.
8. Whole30 Chicken Salad
Calories: 252
This Whole30 and keto-friendly chicken salad is packed with protein. For excellent crunch and flavor, it is created with mayo, Dijon mustard, celery, and grapes. It takes just ten minutes to prepare and lasts for three to five days.
9. Slow Cooker Yellow Chicken Curry
Calories: 357
With a base of coconut milk, peanut butter, soy sauce, garlic, and ginger, this hearty chicken curry is prepared. Cayenne pepper gives it a kick, and it’s loaded with vegetables. This large batch is ideal for storing because it can be frozen for up to two months.
5 Healthy Lunch Recipes for Weight Loss
Lunch is an important meal of the day especially if you are trying to lose weight. Having a healthy yet filling lunch will help maintain appetite-regulating hormones and balance your blood sugar, making it easy to resist cravings.
Here are 5 easy and healthy lunch recipes that you can make during your busy schedule and also help you shed pounds.
1. Chicken Breast & Vegetables
Chicken breast is an excellent source of low-fat protein. Protein helps your body to build and maintain muscle mass. It is also an excellent source of selenium, phosphorus, vitamin B6, and niacin. This one only takes some vegetables and a couple of pieces of chicken.
Ingredients:
- 300g chicken tenders
- Salt and pepper to taste
- 1 tablespoon extra-virgin olive oil
- ½ tsp Onion powder
- 1 lemon, juiced
- 1/4 tsp garlic powder
- 1/4 tsp cayenne pepper
Method:
- Marinate chicken tenders with olive oil, lime juice, chili powder, onion powder, garlic powder, salt, and cayenne pepper in a medium-size bowl.
- Heat a pan over medium heat without oil. Cook chicken in a grill pan until cooked through, about 3-4 minutes per side.
- Serve with cucumber, tomatoes, and broccoli.
2. Apple Salad
Apples are the perfect fruit for shedding pounds. Apples are said to include non-digestible fiber and plant chemicals called polyphenols that support the growth of healthy bacteria in the stomach and help prevent obesity. A refreshing apple and cucumber salad protects you from reaching for unhealthy afternoon munchies.
Ingredients:
- Apple medium-sized
- Cucumber half medium-length
- ½ tsp Mustard Seeds
- 1 Lemon juice
- Salt and pepper to taste
Method:
- Cut apple and cucumber as very thin slices. Put them in a bowl.
- Heat a pan and add mustard seeds. Let it sputter. Remove from heat
- Put roasted mustard seeds in a blender and powder it.
- Add this powder, salt, and pepper to the bowl of slices.
- Add lemon juice and serve.
3. Avocado and Tomato Sandwich
Avocados are wonder fruit that provides nutritional value to the body and support rapid weight loss. They are packed with nutrients and essential minerals like calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc.
Ingredients:
- 2 medium slices wholemeal bread
- 40g avocado
- 1 small tomato
- 10g extra light mayonnaise
- Salt and black pepper to taste
Method:
- Put the bread slices in the toaster until they turn medium brown.
- Mash the avocado in a bowl.
- Add sliced tomatoes and mayonnaise in avocado. Mix well.
- Spread the mashed avocado mixture on bread slices.
- Sprinkle salt and pepper. Serve
4. Grilled Salmon With Ginger
Salmon is a great option if you’re trying to lose weight. In addition to being rich in omega-3s, a good fat that fights inflammation that slows metabolism, it is also a strong source of protein, a nutrient that raises post-meal calories.
Ingredients:
- 4 salmon fillets (4–6 oz each)
- 2 Tbsp unsalted butter softened
- 1⁄2 Tbsp ginger grated
- Juice of 1 lemon
- 1⁄2 Tbsp low-sodium soy sauce
- Salt and black pepper to taste
- 1 Tbsp olive oil
Method:
- Mix the butter, ginger, lemon juice, and soy sauce. Set aside.
- Heat the grill pan with little oil.
- Season the salmon with salt and pepper and rub with the oil.
- Add the salmon skin side down in the pan and cook for 4 to 5 minutes, until the skin turns brown.
- Flip the fish and cook for another 2 to 3 minutes on the flesh side, until it changes color.
- Serve hot.
5. Chicken and Lettuce
When fruits and veggies are studied for their weight-loss potential, green veggies top the list. Lettuce offers a high content of fiber, low glycemic load, which supports fullness, manages blood sugar and discourages your body to store fat. Chicken and lettuce make a healthy combination. These tasty chicken treats can be ready in less than 15 minutes.
Ingredients:
- 300g chicken
- Salt and pepper to taste
- 1 tablespoon extra-virgin olive oil
- 1 medium-size onion chopped
- 1/2 tsp ginger grated
- 1/2 tsp garlic grated
- 1/2 tsp soya sauce
- 1/2 cup green onions chopped
- 1 cup lettuce leaves
Method:
- Put some olive oil in a pan and heat.
- Add chicken in the oil and cook until brown.
- Put in garlic, onion, soy sauce, ginger and cook for a couple of minutes.
- Add green onions, also put in salt and pepper to taste.
- Mix in lettuce leaves and serve.
Enjoy these quick and easy recipes and make sure to check out our Healthy Eating section for more tips and recipes that can help you maintain your fitness level and healthy lifestyle.
Lunch Ideas
While you’re trying to decide what to make for lunch and eliminating the options keeping your diet in mind, here are five lunch ideas you can work with, that are sure to fill you up with delight and you won’t have to feel bad about it later.
Grilled Chicken & Hummus Open-Face Sandwich
- Nutrition Facts Per Serving:
- Total calories: 400
- Protein: 44g
- Carbs: 29g
- Fats: 13g
Weight-loss has never been this delicious. Being high in protein, this meal can help you work your way to your weight goal while enjoying some delicious food in the process.
Spinach Artichoke Quiche Cup
Nutrition Fact Per Serving:
- Total Calories: 325
- Protein: 25g
- Carbs: 18g
- Fats: 16g
Most quiche cups are full of trans-fat that is a big “nope” when you are dieting. Luckily this quiche cup negates all that and gives you a quick snack that you can enjoy without feeling guilty.
Baked Tofu Sushi Bowl
Nutrition Facts Per Serving:
- Total Calories: 395
- Protein: 20g
- Carbs: 50g
- Fats: 16g
If you like tofu, sushi and getting healthier, then this dish is exactly what you need to deliver the taste without the unwanted fats.
Asian Noodle Salad
Nutrition Facts Per Serving:
- Total Calories: 373
- Protein: 12g
- Carbs: 37g
- Fats: 22g
Do you know what’s better than a spicy noodle salad? The version that can give you a six-pack. This is one salad you won’t wince while having.
Importance Of Lunch
Lunch has a special place in many cultures because it is the main daily meal in so many nations. Midday meals aren’t always a big concern in 9 to 5 situations, but scheduling time for a healthy lunch can benefit your mental and physical health.
The Benefits
When focus and concentration are waning, eating in the middle of the day, several hours after breakfast, reenergizes your body and can increase blood sugar levels. Even a small lunch can help you feel more energized and prepared to face the following several hours if you’re feeling drained. Also, if you have a lunch that is of a modest size and a snack before and after, you will keep your metabolism going. Dr. Kurt Hong, the director of the Huntington Medical Foundation’s Center for Human Nutrition, claims that prolonged hunger in between substantial meals causes gaps that prevent the metabolism from remaining active.
For Kids
For school-aged youngsters, lunch may be even more significant than it is for adults. The only meal most children have to get through the school day is lunch because they typically don’t get breakfast or dinner there, and they might not get any snacks until they get home. According to ChoiceUSA.net, school lunch accounts for one-third to one-half of a child’s daily nutritional intake and is crucial for their academic success as well as their healthy growth and development.
Skipping Lunch
If you’re attempting to reduce weight or cut calories, it’s typical to want to skip lunch, but that approach rarely succeeds. The Weight Management Information Network reports that those who habitually miss meals have a tendency to weigh more than those who eat often throughout the day. By making you feel more hungry later on, skipping lunch may lead you to overeat or make poor food choices.
Considerations
Any type of lunch can support a healthy metabolism and overall physical well-being, although some foods are more nutrient-dense than others. Dr. Kurt Hong suggests mixing lean protein with complex carbohydrates to create a focused, long-lasting source of energy. A lean turkey sandwich on whole grain bread, nonfat yogurt and oats, and low-fat cottage cheese with fruits and vegetables are a few examples. A balanced lunch should include items from all five of the major food groups: grains, vegetables, fruits, lean proteins, and dairy.