Salads
Salads are fab for adding some excitement to your lunch! They're not only nutritious, but they can also aid in weight control. With a variety of ingredients, salads can be quite versatile! Enjoy whatever veggies, greens, and other ingredients you like best.
Let's discover some of the most common types of salads for lunchtime:
Kale and Quinoa Salad
Kale and quinoa make a base for this nutrient-packed salad. It's easy to make, full of fresh veggies, and great for lunch or dinner. Kale is a great source of iron, and quinoa provides a complete protein – perfect if you're trying to lose weight.
You need:
- 1/2 cup cooked quinoa
- 1/2 cup diced cooked chicken or tofu
- 3 cups chopped kale
- 1/4 cup chopped red onion
- 1/2 cup diced red bell pepper
- 1/4 cup crumbled feta cheese
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons extra virgin olive oil
- Sea salt and freshly ground black pepper, to taste.
Mix kale, onion, bell pepper, and quinoa in a large bowl. Add chicken/tofu if desired. In a small bowl, whisk together lemon juice and olive oil. Drizzle over salad mixture and mix. Sprinkle feta cheese on top if desired. Season with salt and pepper. This easy salad gives your weight loss goals an extra boost!
Mediterranean Chickpea Salad
The Mediterranean Chickpea Salad is a tasty, vegan and protein-packed lunch. It's a scrumptious mix of flavors and textures. Crunchy, roasted chickpeas form the base. Once cooled, they're combined with:
- Tomatoes
- Cucumbers
- Red onion
- Bell pepper
- Olives
These are tossed in a simple vinaigrette dressing and topped with fresh herbs like parsley or mint. Enjoy immediately or chill for an even more enhanced flavor. For extra protein and flavor, add feta cheese or grilled chicken. You'll get a nourishing lunch filled with fiber, vitamins, minerals and healthy fats!
Broccoli and Cauliflower Salad
Broccoli and cauliflower salad is a great lunch for those wanting an easy, healthy meal. Cut these veggies into small pieces and add flavorings like a vinaigrette or vinegar-based dressing. Sprinkle in some nuts like walnuts or almonds for some added protein and crunch. Assemble all the ingredients together and serve chilled or at room temperature. It's perfect for anyone looking for a meal that helps with weight loss!
Soups
Soups are ideal for a nourishing lunch! They pack in veg and, depending on what you add, protein too. Plus, the high water content keeps you hydrated.
Let's check out some fab, easy-to-make soups that'll support your weight loss journey!
Vegetable and Bean Soup
Vegetable and Bean Soup: a delicious, nutritious and healthy dish! Filled with nutrient-dense veggies such as onions, carrots, celery, tomatoes, mushrooms, spinach, garlic and more. Plus, add different kinds of legumes for an even more filling meal.
For flavor, use vegetable stock or chicken broth as the base, and red pepper flakes for an extra kick. Spices and herbs are great too, like oregano and thyme. Salt and pepper to taste, depending on dietary needs.
Veggie and Bean Soup is packed with protein, vitamins A and C, dietary fiber and antioxidants. Perfect for vegetarians and vegans – just leave out the chicken broth or use vegan-friendly alternatives, like vegetable stock or vegan soup mixes. Enjoy this savory meal worry-free – one of the best lunch ideas for weight loss!
Butternut Squash Soup
Butternut squash soup is a great lunch option! It's full of flavor and nutrition. Antioxidants, anti-inflammatory benefits, and vitamins and minerals – plus vegan-friendly and low in fat.
To make it, toast some nuts or seeds. Then, cube the squash, season it with herbs, and roast until soft. Add broth to make it liquidy, then blend it all together. You can spice it up, tone it down, or add extras like feta cheese and kale. For non-vegans, throw in chicken stock for a paleo-compliant soup. Prep only takes 15 minutes – give it a go!
Lentil Soup
Lentil soup is a great snack or lunch for weight loss! It's full of protein, carbs, vitamins, and minerals. Lentils are versatile and can be used to create many different soups.
- Red lentils have a subtle taste and orange hue.
- Green lentils are good for heartier dishes with more texture.
- French le Puy green lentils hold their shape and are found in most grocery stores.
Traditional recipes combine legumes with veggies like onions, carrots, celery, and potatoes. Plus, warming spices like garlic powder, cumin and turmeric.
Eating lentil soup gives you nutrients for satiety throughout the day. The complex carbs balance blood sugar, helping with metabolic efficiency and steady weight loss.
Sandwiches
Sandwiches are fab for a healthy and easy lunch. Prep is a breeze and you can customize with ingredients you already own. PB&J to hummus and veg – there's plenty of yummy sandwiches that won't make you feel weighed down. Let's check out the best sandwich ideas for weight loss:
Avocado and Egg Sandwich
Avocado and egg: a yummy, nutritious sandwich! This easy-to-make lunch is full of protein, healthy fats, vitamins and minerals – perfect for weight loss goals!
Avocados are the star of this dish. They're loaded with monounsaturated fat, which helps vitamins be absorbed better. Avos also contain fatty acids that may reduce inflammation and triglyceride levels. Plus, lutein and zeaxanthin – antioxidants that are great for eyesight.
Eggs are also essential. They boast high-quality protein plus riboflavin B2, vitamin B12, phosphorus, selenium and choline. All these help metabolism, making them great for weight loss. Plus, they have a low glycemic index score (GI) – no blood sugar spike like with other high carb foods like breads and pastas.
Put these two together and you've got an amazing mid-day meal – at home or on the go! Here's what you need:
- A whole wheat wrap (or 2 slices of toasted whole wheat bread)
- Mashed avocado (1/4 an avocado per person)
- 2 fried eggs (each wrap will use one egg)
- Black pepper to taste
- 1 tablespoon minced red onion per wrap (optional)
Layer everything in the wrap or between two pieces of toast; add black pepper; enjoy!
Turkey and Cheese Sandwich
Turkey and cheese sandwiches are great for a nutritious, high-protein lunch. You can pair them with raw veggies or your favorite fruit. Customize the sandwich by selecting the type of cheese. Swiss, cheddar, and feta are all low in fat and high in flavor. Add thin layers of tomato or lettuce for extra nutrients. Opt for whole grain bread instead of white. It has more fiber and B vitamins. Sourdough is also a good choice for its beneficial bacteria. Countless variations are easy to make!
Hummus and Veggie Sandwich
A tasty, nutritious sandwich in no time? Yes please! Hummus and Veggie Sandwich is a weight-loss friendly lunch. Start with two slices of whole grain bread. Spread your favorite hummus on top. Put thin sliced cucumber, then tomato slices and alfalfa sprouts or any leafy greens. Sprinkle salt, pepper, lemon juice or herbs for a yummy lunch. Enjoy!
Wraps
Wraps are the way to go if you want a healthy and fast lunch. They're light and energizing! Plus, you can fill them with all kinds of nutritious ingredients. Think lean protein, veggies, and healthy fats. Best part? You can make them ahead of time and eat them all week! Let's get into the details and check out the top wrap recipes for weight loss:
Grilled Veggie Wrap
Wraps make a great, nutritious lunch. They don't need much cooking and are easy to take on the go. Combining veggies, grains, and protein can help you stay fuller longer and get essential nutrients.
The Grilled Veggie Wrap takes minutes to make. Start by combining zucchini, squash, peppers, onions, and mushrooms with olive oil, salt, and pepper. Cook it on medium heat for 8 minutes until soft. Add 2 tablespoons of quinoa or diced potatoes for more nutrition.
Place two large whole wheat wraps in a dry skillet or microwave them until soft. Put the veggie mix in each wrap. Top with feta cheese or tzatziki sauce. Roll it up like a burrito. Enjoy it right away or store it in parchment paper in the fridge. You can keep it up to 4 days. Grilled Veggie Wraps are a yummy and healthy lunch option!
Greek Yogurt Wrap
Are you looking for a healthy, easy lunch idea that's great for weight loss? Look no further! Try this Greek yogurt wrap. It's a delicious mix of Greek yogurt, cucumber, tomatoes, and feta cheese. It'll keep you full until the afternoon!
Ingredients:
- 2 flatbreads (gluten free if needed)
- 3/4 cup 2% plain Greek yogurt
- 1/4 cup chopped cucumber
- 1/4 cup chopped tomatoes
- 2 tablespoons crumbled feta cheese
- A pinch of salt and pepper
Instructions:
- Spread the Greek yogurt on the flatbread.
- Top it with cucumber, tomatoes, and feta cheese.
- Sprinkle with salt and pepper to taste.
- Wrap up the sandwich, or cut it into halves or quarters for easy eating.
- Enjoy!
Turkey and Spinach Wrap
Turkey and spinach wraps are great for weight loss. They are simple to make, and can be eaten warm or cold.
For a nourishing wrap, lay a tortilla or wrap on a flat surface. Add two-three slices of deli turkey and several leaves of baby spinach. Chop up veggies like tomatoes, bell peppers, cucumbers, red onions or carrots and add them. Pile on lettuce or greens such as baby kale if desired. Sprinkle 1/2-1 tablespoon of cheese over the top, like feta crumbles or diced mozzarella. Drizzle some olive oil over it if desired, then roll it up tightly like a burrito and enjoy!
Smoothies
Smoothies = 5x more fruits + veggies! Get essential vitamins, minerals, and fiber. Plus, they satisfy hunger with fewer calories. Use the right ingredients to reach weight loss goals.
What are the yummiest and healthiest ingredients for lunch smoothies? Let's find out!
Green Detox Smoothie
A green detox smoothie is a yummy way to get nutrition in your lunch. The green comes from leafy dark green vegetables like spinach, kale, arugula, or romaine lettuce.
Enhance the flavor and nutrition of your smoothie with ingredients like almonds, coconut oil, avocado, ground flax seed, chia seed, and protein powder. These will provide healthy fats and proteins for energy throughout the day.
Blend all ingredients until mixed. Sweeten with honey or applesauce. Add more greens for more nutrients and less natural sugar from fruit. Freeze fruit for a thicker consistency without adding sugar. Put some ice cubes in to thicken if desired. Enjoy!
Berry Smoothie
Berry smoothies are a yummy and healthy choice for weight loss. Shop-bought smoothies can have excess sugar and lack vitamins, so making your own is healthier.
A recipe might include yogurt, orange juice, banana, strawberry, blueberry and raspberry. Protein powder like whey or pea can be added for fullness.
Berries are packed with vitamins A and C, plus folic acid. Plus, they have cancer-fighting flavonoids, fiber and reduce cholesterol.
Starting the day with a berry smoothie boosts metabolism with B vitamins like thiamin and riboflavin. Plus, add nuts and seeds for more essential fats. They make the smoothie more delicious and satisfying!
Banana Oat Smoothie
This Banana Oat Smoothie is a treat! Not only does it taste great, but it's also nutritious. It's made of just two ingredients – oats and bananas. Plus, it's a balanced meal that'll give you sustained energy.
Bananas have vitamins B6 and C, plus antioxidants. And oats are full of fiber that can reduce cholesterol and help digestion. Enjoy it as is or add some peanut or almond butter for protein or yogurt for extra creaminess. This smoothie is the perfect way to fuel your body and have a yummy snack!
Frequently Asked Questions
Q: What are some healthy and easy lunch ideas for weight loss?
A: Some examples include: grilled chicken salad, vegetable stir-fry, tuna salad with low-fat dressing, and turkey wrap with a side of fruit.
Q: Can I prepare these meals in advance?
A: Absolutely! You can meal prep these recipes on Sunday and store them in the fridge for the rest of the week.
Q: Are these meals low in calories?
A: Yes, these recipes are designed to be low in calories while still being filling and nutritious.
Q: Do I need any special ingredients for these recipes?
A: No, all of the ingredients are easily found at your local grocery store.
Q: Can I substitute ingredients to fit my dietary needs?
A: Yes, feel free to substitute any ingredients to fit your dietary needs and preferences.
Q: Can these lunch ideas also be used for meal prep dinners?
A: Yes, these healthy and easy lunch ideas can also be prepared and used as meal prep dinners.
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