Healthy and Delicious: Top 13 Lunch Ideas for Weight Loss

Factors To Consider When Planning a Healthy Lunch for Weight Loss

Planning a nutritious, healthy lunch may seem easier than actually preparing the meal, but there are several variables to consider when you want your dish to be as nutritious as possible.

Nutrient balance

A big plate full of nutrients, vitamins, and minerals is essential to ensure your body can function properly and to keep you healthy. This is why, while preparing a healthy meal, you must consider nutrient balance:

• Including crucial nutrients such as vitamins A, B, C, and E, and zinc, iron, and selenium can help strengthen your immune system.
• Eating enough vegetables, fruits, whole grains, and low-fat dairy products can help reduce the risk of heart disease by controlling your blood pressure and cholesterol levels.
• Adding calcium (usually found in dairy products, dark green vegetables like broccoli, kale, or Brussels sprouts, and fish like salmon or sardines) to your meals can help keep your bones strong and slow bone loss related to aging.

Nutrient balance is also essential when trying to lose weight. Eating 30 grams of fiber per day, for example, can help decrease your blood pressure, improve insulin levels, and help you lose weight by keeping you satiated for a more extended amount of time.

To efficiently plan your nutrient balance, you can take the following steps:

• Add more vegetables to your dishes, such as mains or garnish. And make sure to alternate between different kinds to get all the vitamins and minerals this food group offers.
• Estimate your daily calorie requirements depending on your weight, height, age, gender, and level of exercise.
• Establish your macronutrient ratios. Adults typically consume 40-50% carbohydrates, 25-35% fat, and 10-35% protein.
• Use a food diary or the DoFasting app to track your consumption.
• If necessary, seek the advice of a licensed nutritionist.

Portion control

No matter how healthy and balanced the food is on your plate, portion control is still mandatory and can aid in weight loss. Here are a few reasons why:

• Prevents overeating — we are taught to finish what’s on our plates, and we tend to do it even if we are full. Controlling the size of your portion might help you manage how much you eat at each meal.
• Helps regulate calorie intake — portion sizes ensure you’re not consuming more calories than your body needs, which is important for maintaining a healthy weight and preventing weight gain.
• Improves overall health — by regulating your calorie intake, eating a balanced diet, and avoiding overeating, you can reduce the risk of obesity, heart disease, and other health conditions.
• Can help with weight management — portion control can help practice healthy long-term habits that will lead to sustainable weight management.

In order to make your meals extra healthy and balanced, make sure to distribute your plates with the following proportions:

• ½ of your plate should have vegetables and fruits.
• ¼ of your plate should have whole grains.
• ¼ of your plate should have protein.
• You can also add healthy plant oils (olive, canola, corn, peanut, etc.) in moderation.

Meal preparation time

When you are hungry after a long day of work, you’re likely to seek the available fastest food option. In consequence, you might turn to fast food and, unwillingly, sabotage your weight loss progress.

Hence, your meals should be convenient and easy to prepare, as this will save you time and help you avoid stress when cooking something difficult. Here are some tips for successful meal prep:

• Plan your meals ahead of time.
• Cook larger portions of healthy foods and divide them into individual portions for the week.
• Use leftovers to create new meals.
• Use airtight containers to store your meals and keep them fresh.

Choosing high-quality foods

When planning meals or gathering healthy lunch ideas for weight loss, make sure to choose high-quality foods:

• They are richer in minerals, vitamins, and fiber, which boost your overall well-being.
• Their high fiber content can make you feel fuller for longer, which helps with weight loss.
• They are easier to digest and promote gut health.
• They are low in sugar, which helps avoid the risk of type 2 diabetes, and heart disease.
• Some high-quality foods, such as egg yolk, contain antioxidants.

Keeping this in mind, consider the following high-quality food options:

• Vegetables and fruits — bell peppers, sweet potatoes, baby spinach, apples, bananas, peaches, etc.
• Whole grains — brown rice, barley, bulgur, etc.
• Healthy fats — vegetable oils, nuts, seeds, and fish.
• Healthy sources of protein — meat, poultry, fish, eggs, and dairy products.

On the contrary, some examples of foods you should avoid include:

• Highly processed snack foods — chocolate, candies, potato chips, ice cream, etc.
• Sugar-sweetened beverages — soda, juice.
• Refined grains — white flour, white bread, white rice, etc.
• Fried foods — french fries, fried chicken, onion rings, etc.
• Foods high in saturated and trans fats — baked goods, frozen pizza, margarine, coffee creamer, etc.
• High-glycemic foods — sugary foods, potatoes, white rice, white bread, etc.

13 Healthy Lunch Ideas for Weight Loss

To make meal planning as easy as possible for you, we have gathered 13 healthy lunch ideas for weight loss you can incorporate into your menu. These recipes are from the DoFasting app, containing over 5000 healthy meal ideas to lose weight and enhance your health.

1. Vegetable and hummus salad

Nutritional value:

• Energy — 442 kcal
• Fat — 26.6 g
• Carbs — 37.2 g
• Protein — 13.9 g

Preparation time: 20 minutes

Ingredients:

• Beetroot, cooked — 3.5 oz
• Carrot — 2.6 oz
• Chickpeas, canned — 2.1 oz
• Hummus — 1.1 oz
• Feta cheese — 1 oz
• Arugula leaves — 0.7 oz
• Olive oil — 0.5 oz
• Mint, fresh — 0.1 oz
• Cumin seeds — 0.1 oz

Instructions:

• Heat the oven to 390°F/200°C. Place chickpeas and carrots in a baking dish, drizzle with olive oil, and bake in the preheated oven for 15 minutes.
• Add beetroot to the same baking dish and cook in the oven for 5 minutes more.
• Spread the hummus thinly over a plate.
• Add the vegetables and chickpeas to the hummus, and scatter over mint, arugula leaves, and cheese. Top with cumin seeds.

2. Bulgur stew with chicken

Nutritional value:

• Energy — 259 kcal
• Fat — 8.1 g
• Carbs — 31.8 g
• Protein — 14.8 g

Preparation time: 25 minutes

Ingredients:

• Chicken broth — 4.2 oz
• Water — 4.2 oz
• Carrot — 1.8 oz
• Chicken breast, raw — 1.4 oz
• Onion — 1.1 oz
• Bulgur, dry — 1.1 oz
• Olive oil — 0.2 oz
• Parsley, fresh — 0.1 oz
• Rosemary, fresh — 0.1 oz
• Ground black pepper
• Thyme, dried
• Marjoram, dried

Instructions:

• Heat a pot with olive oil over medium-high heat, add chopped onion and carrot, and cook for 5-7 min.
• Chop the chicken breast fillet, add to the pot, and cook for about 5-6 min.
• Add broth, water, bulgur, ground black pepper, parsley, thyme, marjoram, and rosemary to the pot. Bring to a boil.
• Reduce heat, cover, and simmer for 10-15 min or until the bulgur is cooked.

3. Tortilla wrap with smoked tofu cheese

Nutritional value:

• Energy — 305 kcal
• Fat — 10.4 g
• Carbs — 37.5 g
• Protein — 15.5 g

Preparation time: 10 minutes

Ingredients:

• Cucumber — 2.6 oz
• Smoked tofu — 1.9 oz
• Carrot — 1.6 oz
• Whole grain tortilla — 1.6 oz
• Lettuce — 1.2 oz
• Hummus — 1.1 oz

Instructions:

• Grate the carrot, and chop the cucumber into long, thin strips
• Spread hummus over the tortilla/tortillas. Layer lettuce, cucumber, carrot, and smoked tofu.
• Roll the tortilla/tortillas to wrap up the filling. Toast the wrap/wraps (if desired).

4. Wrap with chicken and peanut sauce

Nutritional value:

• Energy — 317 kcal
• Fat — 10.6 g
• Carbs — 35.1 g
• Protein — 20.5 g

Preparation time: 15 minutes

Ingredients:

• Cucumber — 2.6 oz
• Corn tortilla — 2.1 oz
• Chicken breast, raw — 2.1 oz
• Tomato — 1.6 oz
• Water — 0.5 oz
• Salad greens — 0.4 oz
• Lemon juice — 0.4 oz
• Peanut butter — 0.3 oz
• Olive oil — 0.1 oz
• Fresh ginger root — 0.1 oz
• Salt
• Ground black pepper

Instructions:

• Cut the chicken into bite-size pieces. Cook in a non-stick frying pan with olive oil until cooked through and no longer pink inside.
• Whisk the peanut butter with water and lemon juice in a bowl. Stir in the grated ginger, salt, and ground black pepper.
• Add cooked chicken to the bowl with the dressing and toss to coat.
• Layer the tortillas with the chicken, salad greens, chopped cucumber, and tomato.
• Roll the tortillas to wrap up the filling.

5. Lemon garlic shrimp pasta

Nutritional value:

• Energy — 387 kcal
• Fat — 13 g
• Carbs — 46.2 g
• Protein — 22.6 g

Preparation time: 15 minutes

Ingredients:

• Shrimp, raw — 2.5 oz
• Whole grain spaghetti, dry — 2.1 oz
• Lemon juice — 0.5 oz
• Olive oil — 0.2 oz
• Butter — 0.2 oz
• Parsley, fresh — 0.1 oz
• Garlic — 0.1 oz
• Salt
• Ground black pepper

Instructions:

• Cook the spaghetti according to the package directions. Drain and set spaghetti aside.
• Meanwhile, heat olive oil in a frying pan over medium heat. Add garlic and cook until fragrant.
• Season shrimp with salt and ground black pepper. Add the shrimp to the pan and stir until the shrimp start to turn pink, but are not fully cooked.
• Add cooked spaghetti and butter to the pan with shrimp. Stir until well mixed, and the butter is melted.
• When the shrimp are cooked, add lemon juice, mix once more, garnish with parsley, then serve while hot.

6. Sandwich with avocado and beans

Nutritional value:

• Energy — 202 kcal
• Fat — 8.1 g
• Carbs — 24.1 g
• Protein — 9.6 g

Preparation time: 5 minutes

Ingredients:

• Avocado — 1.5 oz
• Tomato — 1.1 oz
• Whole grain bread — 1.1 oz
• Greek yogurt, 0% fat — 1.1 oz
• Kidney beans, canned — 0.8 oz
• Lemon juice — 0.2 oz
• Dill, fresh

Instructions:

• Scoop out the avocado flesh and mash it with dill, lemon juice, and Greek yogurt, then stir tomato into the avocado mash.
• Top the whole grain bread slice with the avocado mash and kidney beans.

7. Roasted sweet potato, carrots, and parsnip

Nutrition value:

• Energy — 262 kcal
• Fat — 14.5 g
• Carbs — 30.1 g
• Protein — 2.8 g

Preparation time: 30 minutes

Ingredients:

• Carrot — 4.2 oz
• Sweet potato, raw — 1.9 oz
• Parsnip — 1.8 pz
• Olive oil — 0.5 oz
• Cilantro, fresh — 0.2 oz
• Ground black pepper
• Salt

Instructions:

• Heat the oven to 450°F/230°C.
• In a bowl, add the vegetables, olive oil, salt, and ground black pepper. Toss to coat.
• Arrange vegetables on a baking sheet lined with baking paper. Roast until soft on the inside and browned on the outside, about 20-30 min. Flip the vegetables halfway through the cooking.
• Serve warm or room temperature and garnish with fresh cilantro.

You can use frozen vegetables for convenience.

8. Apple mustard pork chop

Nutritional value:

• Energy — 192 kcal
• Fat — 10.9 g
• Carbs — 5.5 g
• Protein — 18 g

Preparation time: 20 minutes

Ingredients:

• Pork chop, raw — 2.8 oz
• Cherry tomatoes — 2.6 oz
• Apple juice 100% — 0.5 oz
• Olive oil — 0.2 oz
• Mustard — 0.2 oz
• Thyme, fresh — 0.1 oz
• Ground black pepper
• Salt

Instructions:

• In a bowl, mix olive oil, apple juice, mustard, thyme, salad, and ground black pepper. Add pork chop and mix well.
• Heat a grill or a grill pan over medium-high heat. Add pork chop and grill for 5-7 minutes on each side until done.
• Serve on a plate with cherry tomatoes.

9. Kale, apple, and pumpkin salad

Nutritional value:

• Energy — 278 kcal
• Fat — 16.7 g
• Carbs — 30.3 g
• Protein — 4.1 g

Preparation time: 40 minutes

Ingredients:

• Pumpkin — 3 oz
• Apple — 2.1 oz
• Kale — 2 oz
• Lemon juice — 0.5 oz
• Olive oil — 0.5 oz
• Cranberries, dried — 0.4 oz
• Pumpkin seeds — 0.1 oz
• Salt
• Ground black pepper

Instructions:

• Preheat an oven to 400°F/200°C. Line a baking tray with baking paper. Place the pumpkin and half of the olive oil in a bowl.
• Season with a pinch of salt and ground black pepper. Toss to coat. Arrange pumpkin pieces in a single layer on the prepared tray. Bake for 40 min or until the pumpkin is golden and tender.
• Sprinkle the chopped kale with a pinch of salt. Massage the kale for about 1 min, then drizzle it with the remaining olive oil, and lemon juice, and sprinkle ground black pepper on top.
• Thinly slice the apple.
• Place the kale in a serving bowl, and top with the pumpkin, apple, pumpkin seeds, and dried cranberries.

10. Grilled cod with tomato salsa

Nutritional value:

• Energy — 291 kcal
• Fat — 23.7 g
• Carbs — 5.7 g
• Protein — 14.2 g

Preparation time: 10 minutes

Ingredients:

• Cherry tomatoes — 3.2 oz
• Cod fillet, raw — 3 oz
• Olive oil — 0.8 oz
• Lemon juice — 0.5 oz
• Parsley, fresh — 0.4 oz
• Basil, fresh — 0.4 oz
• Garlic powder
• Salt
• Ground black pepper

Instructions:

• Season cod fillet with garlic powder, salt, and ground black pepper.
• Preheat the grill (or a grill pan) to medium-high heat. Add cod fillet and grill for 3-4 min on each side.
• In a bowl, combine cherry tomatoes, parsley, basil, lemon juice, and olive oil. Toss well.
• Arrange cod fillet and tomato salsa on a plate.

11. Prosciutto salad

Nutritional value:

• Energy — 321 kcal
• Fat — 25.2 g
• Carbs — 6.7 g
• Protein — 17.4 g

Preparation time: 5 minutes

Ingredients:

• Cherry tomatoes — 3.7 oz
• Prosciutto — 1.9 oz
• Arugula leaves — 1.1 oz
• Olive oil — 0.7 oz
• Lime juice — 0.5 oz
• Salt
• Ground black pepper

Instructions:

• In a bowl, mix together olive oil, lime juice, salt, and ground black pepper.
• Into a serving bowl, add arugula leaves, cherry tomatoes, and sliced prosciutto.
• Drizzle with an olive oil mixture.

12. Creamy leek soup

Nutritional value:

• Energy — 328 kcal
• Fat — 11.7 g
• Carbs — 38 g
• Protein — 16.9 g

Preparation time: 20 minutes

Ingredients:

• Vegetable broth — 8.5 oz
• Leek — 7.1 oz
• Cream cheese, 1% fat — 1.6 oz
• Nutritional yeast — 0.4 oz
• Olive oil — 0.4 oz
• Salt
• Ground black pepper
• Oregano, dried
• Thyme, dried

Instructions:

• Heat olive oil in a frying pan over medium heat. Add the chopped leek and sauté, occasionally stirring for 7-10 min or until tender but not mushy.
• Bring the vegetable broth to a boil in a saucepan. Transfer the sauteed leek from the pan into the saucepan. Season with salt, ground black pepper, dried thyme, and oregano. Adjust the seasoning to your taste, or use your favorite spices instead.
• Let the leek cook in the broth for a few minutes, and remove the saucepan from the heat. Mix in the nutritional yeast and cream cheese.
• Puree the soup with a hand blender. Adjust the consistency by adding more boiling broth if needed.

13. Egg and blue cheese salad

Nutritional value:

• Energy — 333 kcal
• Fat — 26.5 g
• Carbs — 6 g
• Protein — 18.3 g

Preparation time: 10 minutes

Ingredients:

• Egg — 2.8 oz
• Lettuce — 2.5 oz
• Cucumber — 1.8 oz
• Blue cheese — 1.1 oz
• Spinach — 0.5 oz
• Olive oil — 0.4 oz
• Lemon juice — 0.2
• Salt
• Ground black pepper

Instructions:

• Crack each egg into a separate bowl to make it easier to slide the eggs into a pot.
• Bring a pot of water filled at least 2 in/5 cm deep to a simmer.
• Slowly tip the eggs one by one into the center. Make sure the heat is low enough not to throw the eggs around.
• Cook for 3-4 min or until the white is set.
• Lift the eggs out with a slotted spoon and drain them on kitchen paper.
• Add spinach, chopped lettuce, and sliced cucumber to a plate. Cut blue cheese into cubes. Add blue cheese and poached eggs on top of the salad.
• Drizzle the salad with olive oil and lemon juice. Season with salt and ground black pepper.

You can adjust the seasoning to your taste or use your favorite spices instead.

How Can a Healthy Lunch Help Your Weight Loss Efforts?

A healthy, well-balanced lunch can help you with weight loss in the following ways:

• Can assist in avoiding unhealthy meals — having an easy-to-prepare, nutritious meal will assist you in avoiding fast food or junk food alternatives.
• Portion control — portion control can help you regulate your overall calorie consumption, which will help you lose weight.
• Can boost your metabolism — eating a nutritious lunch can help boost your metabolism, resulting in an increased calorie burn.
• Balanced nutrition — a nutritious meal that includes a variety of macronutrients and micronutrients can keep you feeling full and content, lowering your chances of overeating or snacking on unhealthy foods.

The DoFasting app offers additional meal recipes that are ideal for intermittent fasting (a time-restricted eating schedule that aids in weight loss and enhances your health), such as cauliflower rice, chicken noodle soup, zucchini noodles, and meals that include fresh vegetables, roasted vegetables, crispy tofu, plant-based protein, creamy avocados, and other delicious ingredients.

Healthy Lunch Ideas for Weight Loss: Final Considerations

Having a nutritious lunch daily can help you lose weight and improve your overall health. While on a weight loss journey, it’s essential to choose high-quality foods, keep nutrient balance in mind, and manage the size of your portions.

This article presented 13 well-balanced, nutritious lunch options you can incorporate into your daily menu today.