Finding a healthy restaurant is the last thing you want to do at midday when your stomach is already grumbling. You’re starving, and going to the office cafeteria for whatever they have to offer is so convenient. However, planning healthy lunch ideas for weight loss to have on hand is the most effective way to support your weight loss goals.
Additionally, missing lunch is never an option. Cara Harbstreet, M.S., R.D., L.D., owner of Street Smart Nutrition, states, “It’s unfair to expect our body or brain to perform at their best if we aren’t providing the fuel they need through food.” A key opportunity to obtain vital nutrients or food groups that may not be found in other meals or snacks is lost by skipping a midday meal.
How to Make a Weight Loss-Friendly Lunch
According to Andrea Mathis, M.A., R.D.N., L.D.N., author of The Complete Book of Smoothies, choosing foods that taste good to you, make you feel good, and keep you full is the most important thing to keep in mind when planning your week’s lunches. If you don’t have that, your meals won’t be as enjoyable or enjoyable for you, and you’ll be more likely to snack throughout the day.
Additionally, according to Mathis, select foods that support your health objectives and are nutrient-dense. Fiber, fat, and protein should be on your plate to help you feel full and control your appetite. Avocados, which are loaded with fiber and heart-healthy fats that help you feel full longer, are one of her go-to additions to meals.
Mathis also suggests that you set goals for yourself that are both attainable and attainable over time if you are having trouble making lunches that will help you achieve your objectives. Choose meals that are simple to prepare and set aside a time or day to prepare your meals to help you stay on track, she advises. Harbstreet adds that you can try “habit stacking,” which involves incorporating meal preparation into an existing routine. She suggests, for instance, that rather than waiting until later when you’d rather be relaxing, you could prepare your lunch when you get home.
Are you ready to cook? You can quickly incorporate these 15 of our favorite weight loss lunch ideas into your meal preparation routine.
Chipotle Chicken Fajitas
These 30-minute fajitas are sure to impress and will add a lot of flavor to your noon meal. We love how adaptable this dish is, since you can change up the protein, vegetables, and toppings to suit your tastes. Furthermore, while the recipe asks for tortillas to make traditional fajitas, you can substitute a bowl of rice, quinoa, or greens for a bowl-style dinner that’s easier to carry on the go.
INGREDIENTS
- 1 lb. boneless, skinless chicken breasts, cut into thin strips
- 1 tsp. ground cumin
- 1 tsp. chili powder
- kosher salt
- pepper
- 1 tbsp. canola oil
- 1 red pepper, sliced
- 1 small onion, sliced
- 1 c. sliced mushrooms
- 3 cloves garlic, chopped
- 1 tbsp. chopped chipotle chiles in adobo chiles in adobo
- 1 1/2 tbsp. fresh lime juice
- 8 flour tortillas, warmed
- grated cheddar cheese, for serving
- cilantro, for serving
- lime wedges, for serving
Instructions
- Step 1Season chicken with cumin, chili powder, and 1/4 tsp. each salt and pepper. Heat oil in large cast-iron skillet on medium-high. Add chicken and cook, stirring occasionally, until cooked through, 5 to 7 min. Transfer to plate.
- Step 2To same skillet, add red pepper, onion, mushrooms, and garlic and cook, stirring occasionally, until soft, 4 to 6 min. Stir in chipotle chiles, lime juice, chicken, and a pinch each of salt and pepper. Cook, stirring, until heated through.
- Step 3Serve chicken and vegetables with tortillas and toppings.
2. Fiery Black Bean Soup
Snuggle up with a smokey cup of black bean soup loaded with tomatillos, peppers, fire-roasted tomatoes, and more. Replace the chicken broth with vegetable broth for a vegetarian version, or add rotisserie chicken or a side salad for a little something extra.
INGREDIENTS
- 8 oz. tomatillos (about 4), halved
- 2 cloves garlic, unpeeled
- 1 large yellow onion, cut into 1-in.-thick wedges
- 1 large poblano pepper, halved and seeded
- 1 jalapeño, halved and seeded
- 1 tbsp. olive oil
- kosher salt
- pepper
- 1/2 tsp. ground cumin
- 1/2 tsp. ground coriander
- 4 c. low-sodium chicken broth
- 2 15-oz. cans low-sodium black beans, rinsed
- 1 14.5-oz. can fire-roasted diced tomatoes, drained
- 1 small red onion, thinly sliced
- 2 tbsp. fresh lime juice
- cilantro leaves, for serving
Instructions
- Step 1Heat broiler. On large rimmed baking sheet, toss tomatillos, garlic, yellow onion, poblano, and jalapeño with oil and 1/2 tsp. each salt and pepper. Turn peppers cut sides down and broil, rotating pan every 5 min., until vegetables are tender and charred, 15 min.
- Step 2Discard skins from poblanos and garlic. Finely chop vegetables and transfer to Dutch oven. Add cumin and coriander and cook on medium, stirring occasionally, 2 min. Add broth, beans, and tomatoes and bring to a simmer; cook 4 min.
- Step 3Meanwhile, toss red onion with lime juice and a pinch each of salt and pepper; let sit at least 10 min. Serve soup topped with pickled onions and cilantro.
3. Vegetable Fried Rice
Order an extra serving of rice the next time you order takeout for this delectable DIY fried rice dish. It’s delicious on its own, but it also works well as a basis for someone who wants to spice up their meal prep. Shelled edamame and eggs provide plenty of protein, but if you need more or want to vary your meals, add chunks of tofu, chicken, or other proteins.
INGREDIENTS
- 12 oz. broccoli, chopped
- 3 tbsp. water
- 2 scallions
- 2 cloves garlic, finely chopped
- 1 one-inch piece peeled ginger, finely chopped
- 2 tbsp. oil
- 4 c. leftover rice
- 3 eggs
- 1 c. frozen shelled edamame
- 1 c. peas
- 3 tbsp. low-sodium soy sauce
- 1 tbsp. honey
- 1 tbsp. rice vinegar
Instructions
- Step 1In a large nonstick skillet, cook broccoli in water, covered, for two minutes.
- Step 2Add garlic, ginger, and the white parts of the scallions finely-chopped; stir-fry for one minute.
- Step 3Add one tablespoon of oil and leftover rice; cook until rice starts to crisp.
- Step 4Push rice to one side of skillet and add one tablespoon of oil to the empty side; scramble eggs.
- Step 5Fold into rice with thawed edamame and peas.
- Step 6Toss with soy sauce, honey, and rice vinegar. Serve with sliced scallion greens.
4. Thai Turkey Lettuce Cups
For a substantial and delightful lunch, combine lettuce leaves, a herby, creamy cilantro sauce, and fragrant Thai-inspired ground turkey. It just takes 20 minutes to prepare, but if you want a little extra, serve it bowl-style with greens and a grain like rice or quinoa.
INGREDIENTS
For Cilantro Sauce
- 1 jalapeño, chopped, seeded if desired
- 1 c. fresh cilantro
- 1/2 c. plain yogurt
- 2 tbsp. fresh lime juice
- 1/2 tsp. ground cumin
For Thai Turkey
- 1 tbsp. canola oil
- 1 1/2 lb. lean white ground turkey
- 2 cloves garlic, finely chopped
- 1 jalapeño, finely chopped
- 1 tbsp. grated fresh ginger
- 2 tbsp. fresh lime juice
- 1 tbsp. low-sodium soy sauce
- 2 scallions, thinly sliced
- 8 butter lettuce leaves
- radishes, thinly sliced, for serving
Instructions
- In a blender, purée jalapeño, cilantro, yogurt, lime juice, and cumin until smooth.
- Heat canola oil in a large cast-iron skillet on medium-high. Add ground turkey and cook, breaking up with a spoon, until golden brown and crispy, 6 to 8 minutes. Add garlic, jalapeño, and ginger, then cook, tossing, 1 minute.
- Remove from heat and stir in lime juice, soy sauce, and up to 1/4 cup water (if it seems dry).
- Sprinkle with scallions and spoon into lettuce leaves. Serve with cilantro sauce and sliced radishes if desired.
5. Sautéed Chicken and Salad With Passion Fruit Vinaigrette
A traditional salad with chicken may appear unremarkable, but the passion fruit vinaigrette provides a touch of sour, sweet, acid, and fruit to elevate this meal. A sprinkling of mint and peanuts at the end completes the plate for a full and unique salad that will wow.
INGREDIENTS
- 3 rip passion fruit (about 9 oz total)
- 1 tbsp. white wine vinegar
- 1/2 tsp. grated ginger
- 1/2 tsp. honey
- 2 tbsp. olive oil, divided
- Kosher salt and pepper
- 4 5-oz boneless, skinless chicken breasts
- 5 cups mixed greens
- 1 English cucumber, thinly sliced into half moons
- 1 medium carrot, very thinly sliced lengthwise
- 1/2 c. fresh mint, torn
- Chopped peanuts, for serving
Instructions
- Halve passion fruit and scoop out pulp (you should have 1⁄4 cup). Strain through a fine-mesh sieve into a small bowl, pushing lightly to extract all the juice.
- Whisk in vinegar, ginger, honey, 1Tbsp oil, and 1/8 tsp each salt and pepper; set aside.
- Heat remaining Tbsp oil in a large skillet on medium. Season chicken with 1⁄2 tsp each salt and pepper and cook until deep golden brown and cooked through, 5 to 7 minutes per side. Remove from heat and brush with 1Tbsp vinaigrette, turning to coat. Transfer to a cutting board and let rest at least 5 minutes before slicing.
- Meanwhile, in a large bowl, toss greens, cucumber, carrot, and mint with remaining vinaigrette. Serve with chicken and sprinkle with peanuts if desired.
6. Tex-Mex Salmon Bowls
While some may turn their noses up at seafood in the office, this Tex-Mex-style bowl can be served room temp, so there’s no need to use the shared microwave. Mix up the toppings however you like, but we love the avocado and tomato salsa for a fresh pop of flavor.
INGREDIENTS
- 1 avocado, cut into pieces
- 1 medium tomato, cut into 1/4-in. pieces
- 1/2 jalapeño, seeded and finely chopped
- 3 tbsp. fresh lime juice, divided
- 3/4 tsp. Kosher salt, divided
- 1/2 tsp. pepper
- 4 7-oz. skinless salmon fillets
- 3 cloves garlic, finely chopped, divided
- 1 tbsp. plus 1 tsp. olive oil, divided
- 1 1/2 tsp. ground cumin, divided
- 1 15.5-oz. can black beans, rinsed
- 2 c. cooked brown rice
Instructions
- Toss avocado, tomato, and jalapeño with 1 tbsp. lime juice and 1/4 tsp. salt. Refrigerate, covered, up to 4 hours.
- In a bowl, toss salmon with 1 tbsp. lime juice, two-thirds of garlic, 1 tsp. oil, 1 tsp. cumin, and 1/2 tsp. salt. Heat remaining tbsp. oil in a large nonstick skillet on medium. Add salmon and cook until nearly opaque throughout, 3 to 4 minutes per side; transfer to plates.
- Discard half of oil from skillet, add remaining garlic, and cook on medium, stirring, 1 minute. Add beans and remaining tbsp. lime juice and 1/2 tsp. cumin and cook, stirring, until heated through, about 2 minutes. Flake salmon and serve with rice, beans, and avocado salsa
7. Crunchy Turkey Salad
Some salads go mushy when meal prepped, but this high protein dish comes up in 15 minutes and will nourish you for the whole week. The combination of Napa and red cabbage is quite crisp, and the Cara Cara oranges provide a pleasant sweetness to the mix for this tasty dish.
INGREDIENTS
- 3 tbsp. toasted sesame oil
- 2 tbsp. rice vinegar
- 1 tbsp. fresh lime juice
- 2 tsp. brown sugar
- 1/2 tsp. red pepper flakes
- 1/2 tsp. kosher salt
- 1 Napa cabbage, halved and thinly sliced (about 8 cups)
- 1/4 small red cabbage, thinly sliced (about 1 cup)
- 3 c. shredded leftover turkey breast
- 4 scallions, thinly sliced
- 2 Cara Cara oranges, segmented and cut into pieces
- 2 medium carrots, coarsely grated
- 1/2 c. crunchy chow mein noodles
- 1/2 c. roasted almonds
Instructions
- In large bowl, whisk together toasted sesame oil, rice vinegar, lime juice, brown sugar, red pepper flakes, and kosher salt.
- Toss with Napa cabbage, red cabbage, turkey breast, scallions, oranges, and carrots.
- Serve topped with crunchy chow mein noodles and roasted almonds.
8. Salmon Banh Mi With Spicy Mayo
With salmon and spicy mayo, this classic Vietnamese sandwich gets a delightful twist. Don’t overlook the pickled carrot and radish salad; it provides an acidic and saline aspect to the sandwich that ties it all together.
INGREDIENTS
- 1 7-oz. salmon fillets with skin
- 3 tbsp. low-sodium tamari or soy sauce
- 1 tsp. olive oil, plus more for baking dish
- 3 cloves garlic, finely chopped
- 2 small carrots, very thinly sliced
- 4 radishes, thinly sliced
- 1/2 c. rice vinegar
- 3 tbsp. mayonnaise
- 1/2 tsp. hot sauce (such as sriracha)
- 2 small whole-wheat baguettes (or 1 large), split and toasted wheat baguetteswheat baguettes
- 1/4 c. fresh cilantro
Instructions
- Place salmon in a resealable bag and add tamari (or soy sauce), oil, and garlic. Let marinate at room temperature 15 minutes. Heat broiler.
- Meanwhile, in a bowl, toss carrots, radishes, and vinegar. Let sit, tossing occasionally, at least 20 minutes and up to 1 1/2 hours.
- Transfer salmon, skin side down, to an oiled baking dish. Discard marinade. Broil 6 in. from heat until golden brown and opaque throughout, 9 to 10 minutes.
- In a small bowl, combine mayonnaise and hot sauce; spread onto bread halves. Remove skin from fillets and flake on 2 of the bread halves. Drain pickled vegetables and place on top of fish. Top with cilantro and remaining bread. Cut to make 4 sandwiches.
9. Southwestern Chopped Salad
The creamy avocado dressing elevates this salad, but the basic bed of greens, beans, cucumbers, red peppers, and spicy shrimp make it full, rich in protein, and quick to prepare for the week.
INGREDIENTS
Salad
- 1/2 avocado
- 2 tbsp. fat-free Greek yogurt
- 1/2 c. cilantro
- 1/4 c. fresh lime juice
- 1/4 c. water
- 1 head romaine lettuce
- 1 can low-sodium black beans, rinsed
- 1 cucumber, sliced
- 1 red pepper, sliced
- corn tortillas, sliced
Shrimp
- 1 lb. shrimp
- 1/2 tsp. paprika
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1 tbsp. olive oil
Instructions
- In a blender, puree avocado, Greek yogurt, cilantro, lime juice, and water.
- Toss dressing with romaine lettuce, then fold in black beans, cucumber, and red pepper.
- Place sliced tortillas on a baking sheet and roast at 400°F until crisp.
- Season shrimp with paprika, salt, and pepper; cook in olive oil.
- Top salad with shrimp and tortilla strips.
10. Salad with white beans, tuna, and roasted peppers
When you don’t have time to rush to the store, a few cupboard ingredients and a head of lettuce are all you need for a fiber and protein-rich supper. Jarred roasted red peppers, olives, and artichokes paired with a can of cannellini beans and tuna for a quick and easy lunch.
INGREDIENTS
- 1 15-oz. can cannellini beans, rinsed
- 1/4 small red onion, finely chopped
- 6 tbsp. vinaigrette
- 3 hearts of romaine, torn into pieces (about 6 cups)
- 2 jarred roasted red peppers, drained and cut into pieces
- 1/2 c. marinated artichoke hearts, drained and quartered
- 1/2 c. pitted mixed olives
- 5-oz. can tuna packed in olive oil, drained and flaked
Instructions
- In a large bowl, toss beans and onion with vinaigrette, then add lettuce and toss to coat. Fold in peppers, artichoke hearts, olives, and tuna.
11. Tuna and Cheddar Wraps
When you just want something quick and easy, these tuna and cheddar wraps come in handy. A fast tuna salad is coupled with creamy, sharp cheddar cheese, crisp lettuce, and juicy tomatoes in only 10 minutes for a lunch that rivals the sandwich shop down the street.
INGREDIENTS
- 4 (3-ounce) tuna fish pouches
- 1/4 c. olive-oil mayonnaise
- 2 scallions, chopped
- 1 red pepper, finely chopped
- 2 tsp. olive oil
- 4 medium whole grain tortillas
- 4 oz. sharp cheddar, coarsely grated
- 8 pieces butter lettuce
- 2 c. grape tomatoes, sliced
Instructions
- In a bowl, combine tuna, mayo, scallions and red pepper.
- Heat 1 teaspoon oil a large non-stick skillet on medium. Working with 2 tortillas at a time, cook until beginning to brown, flip and top with half the cheese; cook until melted. Transfer to plates and repeat with remaining teaspoon oil, tortillas and cheese.
- Divide tuna mixture among tortillas, then top with lettuce and tomatoes and wrap up.
12. Parmesan Chicken & Roasted Tomato Sandwiches
When all you want is a chicken parm, this lighter version is as delectable as it is healthful. Thin chicken cutlets with grated parmesan are covered with roasted tomatoes for a sugar-free alternative to canned marinara.
INGREDIENTS
- 6 small, thin chicken cutlets
- 3 tbsp. olive oil
- 1/2 tsp. garlic powder
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 4 tbsp. grated Parmesan cheese
- 1 pt. grape tomatoes
- 2 c. arugula
- 1 baguette
Instructions
- Brush tops of chicken cutlets with two teaspoons of olive oil. Season with garlic powder, salt, and pepper, and sprinkle each with two teaspoons of grated Parmesan.
- Place cutlets on one side of a foil-lined broiler-proof pan. Place tomatoes on the other side and drizzle with one tablespoon of olive oil. Roast at 450°F for six minutes, then broil until golden brown and cooked through, about two minutes.
- Smash tomatoes on the bottom of a split baguette, then top with chicken cutlets and arugula.
13. Wild Salmon Salad
This salad is ideal for times you want something fresh but don’t want to spend hours in the kitchen. It just takes 15 minutes to prepare and includes grilled salmon, crisp greens and vegetables, creamy avocado, crunchy nuts, and a simple balsamic dressing.
INGREDIENTS
- 4 4-oz. pieces skinless wild Alaskan salmon fillet
- Kosher salt
- pepper
- 2 tbsp. balsamic vinegar
- 2 tsp. olive oil
- 1 pt. grape tomatoes, halved
- 2 scallions, thinly sliced
- 5 oz. mixed baby greens
- 1 avocado, sliced
- 1/2 c. slivered almonds, toasted
Instructions
- Heat oven to 375°F. Season salmon with 1/2 tsp each salt and pepper, place on a rimmed baking sheet, and roast until opaque throughout, 10 to 12 minutes.
- Meanwhile, in a large bowl, whisk together vinegar, oil, and a pinch each of salt and pepper. Toss with tomatoes, then fold in scallions followed by greens.
- Serve with salmon and avocado and sprinkle with almonds.
14. Sweet and Sticky Tofu Noodle Bowl
When you only want a sweet and salty noodle dish, this nutrient-packed choice is a terrific option that takes only 30 minutes to prepare. Udon noodles serve as a foundation for a sweet and sticky sauce flavored with garlic, ginger, and scallions. Crispy tofu adds satisfying protein, while spinach and baby bok choy give flavor, vegetables, and fiber.
INGREDIENTS
- 4 oz. udon noodles
- 2 tbsp. low-sodium soy sauce
- 1 tsp. brown sugar
- 1 tsp. cornstarch
- Black pepper
- 1 14-oz package firm tofu, drained
- 2 tbsp. canola oil
- 2 cloves garlic, finely chopped
- 1 1-inch piece fresh ginger, peeled and cut into matchsticks
- 4 scallions, thinly sliced
- 1 small red chile, thinly sliced
- 2 bunches baby bok choy, leaves separated and halved lengthwise
- 2 c. baby spinach
Instructions
- Cook udon noodles per package directions. In a small bowl, combine 1⁄4 cup water, soy sauce, brown sugar, cornstarch, and 1⁄2 tsp pepper until smooth.
- Blot tofu dry with paper towels. Cut into 3⁄4-in. pieces. Heat a large skillet on medium-high. Add 1 Tbsp oil, then tofu, and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Transfer to a plate; wipe out skillet.
- Add remaining Tbsp oil, then garlic, ginger, and half the scallions and chile and cook 1 minute. Add bok choy and cook, tossing, 2 minutes.
- Fold in tofu, then soy sauce mixture. Simmer until thickened, about 1 minute; toss with spinach. Spoon over cooked udon noodles and top with remaining scallions and chile.
15. Salmon Salad With Avocado and Sweet Grape Tomatoes
Salmon, avocado, and almonds are incredibly satisfying and high in heart-healthy fats. Mix the vegetables whichever you prefer, but we believe the baby greens, tomatoes, and scallions in this amazingly simple salad work nicely with the simple balsamic dressing.
INGREDIENTS
- 4 (4-ounce) pieces Wild Alaskan salmon fillet
- Kosher salt and black pepper
- 2 tbsp. balsamic vinegar
- 2 tsp. olive oil
- 1 pt. grape tomatoes, halved
- 2 scallions, thinly sliced
- 1/2 c. almond slivers, toasted
- 5 oz. mixed baby greens
- 1 avocado, sliced
Instructions
- Heat oven to 375°F. Season salmon with ½ teaspoon each salt and pepper, place on a rimmed baking sheet and roast until opaque throughout, 10 to 12 minutes.
- Meanwhile, in a large bowl, whisk together vinegar, oil and pinch each salt and pepper. Add tomatoes and toss to combine. Fold in scallions and almonds and toss with greens and then avocado. Serve with salmon.