Healthy Meals For Lunch To Lose Weight


Healthy meals for lunch to lose weight need not be boring. Yes, you’re going to be losing weight, but doing so doesn’t mean starving yourself all day. Making healthy meals every day ought to be fun.

Weight loss is quite a popular topic right now, especially at this time of the year. Dietitians and nutritionists work hard to come up with solutions to make you lose your extra pounds. And in spite of all the hype, here is a simple suggestion that will turn out to be amazingly effective: healthy meals for lunch to lose weight!

Healthy Meals For Lunch To Lose Weight

There is a good reason people lose weight by eating healthy meals for lunch. And it works! I have found myself searching for different ways to shed the pounds and keep them off using my lunch meals.
I am not one to follow diets, because if it makes me miserable, I will only be able to last on it as long as I see results, and then back on it goes with the bad old choices. My way of staying fit has been to change some of my eating habits over the years.

Italian Panini with Provolone, Peppers, and Arugula

Paleo chicken panini with pesto and peppers

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

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.

Artichoke-Feta Quiche

Vegetarian artichoke feta quiche

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

Healthy fig and prosciutto 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.

Caprese Sandwich

Caprese sandwich

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

Paleo 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

Paleo 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.

Portobello Cheesesteak

Healthy portobello cheesesteak

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

Vegetarian 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

Chicken burger with sundried tomato aolia

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.

Chicken Fingers with Chipotle-Honey

Gluten-free chicken fingers with chipotle honey

Save the calories on those deep-fried chicken fingers and make your own version instead! Our sweet and spicy sauce kicks the taste up a notch, too, so you’ll get a satisfying crunch from the panko bread crumbs, plus a mouthful of flavor.

Grilled Chicken Salad with Cranberries, Avocado and Goat Cheese

Grilled chicken salad with cranberries avocado and goat cheese

Skip the boring salad you usually make for lunch and try this flavorful one instead! You won’t ever have to worry about not feeling full after eating this superfood-packed salad.

Grilled Cheese and Tomato Soup

Vegetarian grilled cheese and tomato soup

Our grilled cheese is a play on that gooey Southern staple, pimento cheese, which diffuses the calories of the cheese with healthy additions like roasted peppers and Greek yogurt. The soup? Pure tomato intensity, thanks to the oven roasting, which concentrates the natural sugars of the tomatoes. Get the comfort, with half the calories, with one of our favorite healthy lunch recipes.

Clam Chowder

Healthy clam chowder

Say goodbye to all that cream with our low-calorie version of the soup. Don’t worry—there’s still bacon.

Red Pepper Alfredo

Healthy red pepper alfredo

This version of the fettuccine Alfredo recipe starts with a béchamel sauce, then blends that with roasted red peppers to make for a lighter, brighter, better Alfredo—for a quarter of the calories.

Cheesesteak Sandwich

Low-calorie cheesesteak sandwich

Our version of the cheesesteak sandwich—which relies on a lean flank steak, a whole-wheat roll, and a yogurt-based blue cheese sauce—is a bit fancier than the sandwich from the City of Brotherly Love. But to our tastes, it’s also better. How often does better and lower fat happen in the same sentence?

Italian Tuna Melt

Healthy italian tuna melt

The recipe used by most establishments tells all: They usually use 2 parts mayo to 1 part tuna. Our version replaces the bulk of the mayo with a considerably healthier supporting cast that adds to the flavor without adding extra fat: pesto, lemon juice, olives, and onions. That means you can taste something other than fat when you’re eating it and feel something other than fat when you’re through.

Gnocchi with Peas and Prosciutto

Healthy gnocchi with peas and prosciutto

Here, we take the classic Italian pasta pairing of peas and prosciutto, replace the noodles with dumplings, and throw in plenty of asparagus to round out the creation. You can make this gnocchi recipe richer with a drizzle of cream or half-and-half or a bit of butter, but this one is great as-is.

Meatball Soup

Paleo meatball soup

It’s a warm bowl of goodness that’s perfect for your lunch meal prep.

Minestrone with Pesto

Healthy minestrone with pesto

This healthy minestrone soup recipe is a hodgepodge of veggies that will go a long way in making sure your diet is not lacking in its necessary greenery. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.

Loaded Alfredo with Chicken and Vegetables

Healthy loaded alfredo with chicken and veggies

Here’s how restaurants make Alfredo: cream, butter, and cheese. We ditched the cream and made a basic béchamel sauce with flour, milk, butter, and Parmesan in our version of an Alfredo pasta recipe. We solved the other major shortcoming of pasta Alfredo (that is, a dearth of any true nutrition) by adding chicken, broccoli, mushrooms, and, for good measure, sun-dried tomatoes.

Chicken Tacos with Salsa Verde

Chicken tacos with salsa verde

Tossed with a good dose of bright, mildly spicy salsa verde, rotisserie chicken is the perfect filling for tacos, burritos, and even enchiladas. Indeed, there might not be a better use of a supermarket rotisserie chicken.

Spinach and Ham Quiche

Low-calorie spinach and ham quiche

It’s the low-calorie dish you can have for breakfast, lunch, and dinner!

Thai Beef Lettuce Wraps

Low-calorie thai beef lettuce wraps

Now wraps at places like P.F. Chang’s and The Cheesecake Factory are overwrought affairs packing as many calories into an appetizer as you should have in an entire meal. Consider this version a blissful, healthy, flavor-packed return to the wrap’s humble roots, and you’ll save hundreds of calories in the process.

Carne Asada Burritos

Low-calorie carne asada burritos

Our version of the carne asada burrito, modestly scaled-down compared to restaurant burritos, concentrates on the most important parts of the burrito: guac, black beans, and, above all, juicy chunks of marinated skirt steak.

Grilled Chicken and Pineapple Sandwich

Paleo grilled chicken pineapple sandwich

Our sandwich is a spicy-sweet combination of teriyaki-glazed chicken, juicy grilled pineapple, and fiery jalapeños—a chicken sandwich to end all fatty chicken sandwiches. Trust us: You won’t miss the fried versions at all once you sink your teeth into this sweet and savory combination.

Crab Cakes with Mango-Avocado Salsa

Paleo crab cakes

Forget splurging for a fried restaurant version when you can make this one right at home. It’s one of those healthy lunch recipes you’re going to want to meal prep over-and-over again.

Southwest Turkey Burger

Low-calorie southwest turkey burger

A few years back, Carl’s Jr. and Hardee’s reached out to us and asked for help designing a new line of turkey burgers that would improve on an otherwise high-calorie menu. A lot of time and testing went into the burgers, during which we learned just how well turkey takes to intense, vibrant flavors that might not jibe as well with beef. In the end, this spicy-cool burger didn’t make it on the menu, but it remains one of the best turkey burgers we’ve had. Now, with this turkey burger recipe, you can judge for yourself…

Italian Sausage Soup

Paleo italian sausage soup

You can load this one full of vegetables, doubling the amount used below, and end up with a chunky, sausage-strewn minestrone. And if you want to cut out the pasta all together, replace farfalle with your favorite brown rice or quinoa. Either way, this Italian sausage soup is hearty enough to work as dinner on its own.

Grilled Caesar Salad

Low-calorie grilled caesar salad

This recipe transforms the high-calorie dressing into a lighter vinaigrette and adds substance, flavor, and nutrition in the form of sun-dried tomatoes and olives. Think of this as the Caesar salad, reimagined.

Healthy Meals For Lunch To Lose Weight

Do you want to lose weight, feel more energetic and get a flat tummy? I’ll show you exactly how to do this and it starts by eating healthy meals for lunch rather than hit the drive-thru.

Black Bean and Sweet Potato Tacos

These tacos are so easy to make and perfect for getting in lean, plant-based protein for a quick weight loss lunch. The black beans and sweet potato combination will give you plenty of protein, as well as helpful fiber.

Grilled Chicken and Avocado Salad

Grilled chicken salad with cranberries avocado and goat cheese

Sometimes a salad is a nice lunch solution because it’s easy to make and great to take on the go. This salad gives you a lean protein boost from the chicken, with healthy fats and omega-3s from the avocado and walnuts.

Low-Calorie Turkey Rueben

Rueben sandwiches don’t have to be loaded with calories every time. This turkey option provides plenty of protein with only 365 calories per serving! Using whole grain bread is an added benefit because you’ll get a boost of fiber as well.

Chicken Burger with Sun-dried Tomato Aioli

Chicken burger with sundried tomato aolia

Chicken is one of the best protein options for weight loss because not only does it have some of the highest levels of protein out of popular cuts of meat, but it’s a lean protein, which means it’s low in fat. These chicken burgers are quick and easy to make and can be placed on a bed of lettuce or a whole wheat bun, depending on your specific goals.

Grilled Caesar Salad

Low-calorie grilled caesar salad

Most people love a good Caesar salad, but a lot of the Caesar dressings on grocery store shelves are loaded with fat and extra calories. This recipe is the perfect lower-calorie, high-protein alternative to try when you’re in a bind and need a quick lunch.

Turkey BLT Salad

If you want something other than a sandwich for lunch but still want to get in a nice boost of protein, this BLT salad is a delicious option. You can use your favorite store-bought ranch dressing for this recipe, or you can make your own!

Asian-Inspired Tuna Burger

You don’t always have to turn to chicken or turkey when you need protein. Tuna is one of the most protein-heavy fish you can buy, and this tuna burger recipe provides you with plenty of protein and only about 330 calories in each serving.

Chicken Mole Enchiladas

You don’t need to order out to enjoy Mexican food. These enchiladas are simple, high in protein, and you can even use leftover rotisserie chicken if you have some in your fridge.

Turkey Sloppy Joes

A sloppy Joe can be messy and healthy at the same time. This turkey alternative has all the nostalgia of the original with only 340 calories.

Grilled Chicken and Pineapple Sandwich

Paleo grilled chicken pineapple sandwich

Lunch sandwiches don’t have to be limited to a boring ham and cheese every time. This grilled chicken and pineapple sandwich is the perfect blend of sweet and a little spice, and the midday protein boost will be helpful to your weight loss goals.

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