healthy lunch ideas for weight loss

The main enemy of people interested in losing weight is undoubtedly their midday meals. With our overly busy schedule, we often forget to think about what we are going to eat, let alone the nutrition that we’ll receive. But to lose the weight, we need to think about the food value before we take any of our meals. And it is particularly important during lunch because this is the time we have the heavy meals.

Worrying about your mid-day meals? Do not worry much. We are here to help you with 20 lunch ideas which are high in nutrition value and also help you lose your weight. Most of the lunch items are full of carbohydrates and does not provide the required amount of food value we need to keep ourselves fit. Unlike other ordinary lunch items, these 20 healthy lunch ideas for weight loss are good enough to keep you fit as well.

What Can You Take In Your Lunch?

When we talk about lunch, we talk about the heavy meal of the day. And a lot of heavy meals come with great taste which is the primary cause of gaining weight. However, when it comes to weight loss, we all think about taking less or no meal at all. This is not a healthy habit as experts say you need to take at least 20 grams to thirty grams of protein along with fibers. You need carbohydrate too, but the lesser the amount, the better. Sometimes we take foods that taste horrible. This is the major cause a lot of people get back to their general lunch habit to preserve the taste.

So, if we consider weight loss we need to select those simple lunch recipes which are high in nutritional value, low in calories, carbohydrates but taste excellent. In this article, I have mentioned lunch items that will keep you fit while pleasing your gourmet tastes so that you do not have to sacrifice your food cravings or the taste of the food. Let’s see what you can take as your lunch item.

Salads Contain Minimum Carbohydrate

Salads Contains Minimum Carbohydrate

Among all the food items, salads contain lower amounts of carbohydrate yet provide high nutritional value. Not just for lunch a lot of people take salads with other food items in the morning or even during the dinner. Some people are not interested in salads as lunch items because they are digested too soon, leaving us hungry again. Taking salads mixed with other food items can resolve this issue. Salad items that can be considered are:

  • Flat-Belly Salad
  • Healthy Cobb Salad
  • Apple Cabbage Detox Salad
  • Chinese Vegetable Chicken Salad
  • Black Bean and Cucumber Corn Salad
  • Broccoli-Slaw Salad

Soups for All the Nutritional Value

Soups for All the Nutrition ValueSoup is an easily digestible meal for everyone. A bowl soup is a source of required protein, carbohydrate, vitamins and minerals to keep us fit and healthy. Soups are also easy to make lunches you can always prepare when you are in a hurry. Now, you know why our grandmas always recommended chicken soup for different flues and pumpkin soups for diseases like diarrhea. For a balanced and healthy alternative of regular lunch, soup is always on the top of the list. For weight loss and to make yourself fit you can take:

  • Butternut Squash Lentil Soup
  • Roasted-Root Vegetable Soup
  • Santa Fe low-carb Soup
  • Baked Potato Mix Soup
  • Tortilla-Less Soup
  • Turkey Chili Soup
  • Butternut Squash Lentil Soup

Low Carbs Wraps and Sandwiches

Low Carbs Wraps and SandwichesWithout wraps and sandwiches, no meal becomes perfect. Both wraps and sandwiches offer great taste and filling appetite. Warps are excellent for weight loss diets. The number of ingredients and the high nutritional content play a significant role here. Below mentioned wraps and sandwiches are healthy lunch ideas for weight loss. Most useful and popular items are;

  • Veggie Hummus Sandwich
  • Raw Green Gorilla Wraps
  • Roast Beef with Horseradish Wrap
  • Chicken Satay Wraps
  • Hummus Grilled Chicken Open-Face Sandwich

Bowls and Noodles

Bowls and NoodlesBowls and noodles are always considered to be a heavy lunch, and hence a lot of people think they are only for weight gain. However, if you consider the ingredients carefully and take the recommended amount of meals, you will still be able to lose weight by taking bowls and noodles. These are excellent healthy lunch ideas for work to lose weight and keep you fit for the day. These are the most popular items in this category:

  • Carnitas Bowls
  • Thai Peanut Noodles
  • Burrito Bowl

Recommended Calorie Intake

Calories are the unit that measures how much energy you will consume. It is the most crucial food value to keep us running. However, if we take excess food than what is required, the extra energy will be stored in our body as fat and will make us overweight. There are always recommended calorie intake diets for those who want to lose some weight. They need to be very careful their diets about how much calorie he/she is getting from different meals.

It is recommended that an average man needs to take 2500 calories to maintain good health. For those who want to lose their current weight needs to take 2000 or fewer amount calories.

For an average woman, it is recommended to take 2000 calories and 1500 calories if she wants to lose her weight.

However, different individuals need to take a different amount of calories based on their physical appearance. We have categorized our lunch ideas in three different categories so that you can pick what’s best for you.

Super Diets!!! (Lunch meals under 300 calories)

For those who are really interested in meals containing fewer calories are recommended to take the super diets. These diets offer less than 300 calories per serving yet you will have a fulfilling and a delicious lunch meal.

  • Roast Beef with Horseradish Wrap
  • Raw Green Gorilla Wraps
  • Tortilla-Less Soup
  • Baked Potato Mix Soup
  • Roasted-Root Vegetable Soup
  • Black Bean and Cucumber Corn Sala
  • Chinese Vegetable Chicken Salad
  • Cabbage and Apple Detox Salad

Smart Weight Loss Diet!!! (Lunch meals under 400 calories)

These lovely weight loss diets are for those who are interested in staying fit by losing some of their weight. With less than 400 calories, these meals offer a good amount of proteins, fibers, vitamins and minerals.

  • Burrito Bowl
  • Chicken Satay Wraps with Lettuce
  • Veggie Hummus Sandwich
  • Turkey Chili Soup
  • Santa Fe low-carb Soup
  • Broccoli-Slaw Salad
  • Healthy Cobb Salad
  • Flat-Belly Salad

Full Balanced Diet (Lunch meals under 500 calories)

The full balanced diet provides the full amount of energy to run a day. These diet aids in your weight loss if only you are the types who need to consume more amount of calories than an average person. You can also consider these healthy lunch ideas for work to lose weight slowly. If you are one of them, try these lunch meals to lose your weight as well as to stay fit for the rest of the day.

  • Thai Peanut buckwheat Soba Noodles
  • Carnitas Bowls
  • Hummus Grilled Chicken Open-Face Sandwich
  • Butternut Squash-Lentil Soup with Avocado

Healthy Lunch Recipes

According to physical appearance, various people need different amounts of calorie to stay fit and lose weight as well. Find these healthy lunch ideas for weight loss and choose what suits your need.

Recipe 1:  Flat-Belly Salad

Recipe 1 Flat-Belly SaladThis fiber-rich salad is made with Bibb lettuce, blueberry and pineapple provide you with an extra boost of energy, vitamins and minerals. Mixed with avocado, almonds and sea seeds, this salad based lunch recipe will offer you satisfying taste, and also fill your stomach so that you can continue working actively. With very low amounts of calories, this recipe is perfect for losing your extra fat if taken regularly.

List of Ingredients

  • Bibb Lettuce
  • Cucumber
  • Pineapple
  • Blueberries
  • Avocado
  • Almonds

Food Value

  • Calorie: 340
  • Protein: 6.3 Grams
  • Fiber: 10.6 Grams
  • Fat: 26.3 Grams
  • Sodium: 18 Milligrams
  • Carbohydrate: 27.2 Milligrams
  • Vitamin A: 12% (Of Daily Value)
  • Vitamin C: 74% (Of Daily Value)
  • Calcium: 8% (Of Daily Value)
  • Iron: 26% (Of Daily Value)

Flat-Belly Salad is not rich in carbohydrate, instead, it consists of proteins and fiber which essential for our body. With a low amount of calories, this recipe can be your ideal meal for the midday.

Recipe 2:  Healthy Cobb Salad

Recipe 2 Healthy Cobb SaladSalads are especially fruitful for filling the belly without providing extra carbohydrate while providing necessary nutrition to the body. For years, salads have been considered to be the natural source of fibers and minerals which benefits our hearts and bones. However, for lunch, a lot of people tend to avoid salad as it is consumed fast leaving our belly empty again.

Healthy Cobb Salad is made with high amounts of bacon, avocado, blue cheese, boiled eggs, grilled chicken and fatty salad dressing so that your belly remains to fill to keep you active for the day. With only 375 calories of food value, this is still a healthy meal to assist your weight loss.

List of Ingredients

  • Salad
  • Bacon
  • Tomato
  • Grilled Chicken Breast
  • Boiled Egg
  • Avocado
  • Blue Cheese
  • Fatty Salad Dressing

Food Value

  • Calorie: 375
  • Protein: 36.4 Grams
  • Fiber: 5.4 Grams
  • Fat: 21.3 Grams
  • Sodium: 312 Milligrams
  • Carbohydrate: 9.2 Grams
  • Vitamin A: 129% (Of Daily Value)
  • Vitamin C: 50% (Of Daily Value)
  • Calcium: 11% (Of Daily Value)
  • Iron: 22% (Of Daily Value)

It is said that the first Cobb salad appeared at the Hollywood Brown Derby Restaurant in the year 1937. Soon it became the popular signature dish of that restaurant. The recipe is also named after owner’s name Robert Howard Cobb.

Recipe 3:  Cabbage and Apple Detox Salad

Recipe 3 Cabbage and Apple Detox SaladFor lightened and healthy, friendly easy digestible lunch meal Cabbage and Apple Detox Salad is a perfect choice. This detox salad is not a diet of maple syrup or the lemons. Moreover, it’s a healthy meal to provide a very low amount of calorie but high in fibers and protein.

Candice Kumai first started to make this recipe in the search for her special fat-laden coleslaw. However, what he ended up is this diuretic and detox healthy salad. This salad is easy to prepare. To make it more easily use the best salad spinners.

List of Ingredients

  • Savoy Cabbage
  • Red Cabbage
  • Fuji Apple
  • Red Onion
  • Walnuts
  • Golden Raisins

Food Value

  • Calorie: 289
  • Protein: 9.8 Grams
  • Fiber: 8.1 Grams
  • Fat: 36.0 Grams
  • Sodium: 22 Milligrams
  • Carbohydrate: 8.7 Grams
  • Vitamin A: 8% (Of Daily Value)
  • Vitamin C: 101% (Of Daily Value)
  • Calcium: 6% (Of Daily Value)
  • Iron: 13% (Of Daily Value)

With the help of red and savoy cabbage, red onion, Fuji apples and golden raisins, this salad is a fiber filled lunch meal that aids in your digestion. For those who want to have a very low-calorie diet, this is perfect to preserve taste and nutrition value.

Recipe 4:  Chinese Vegetable Chicken Salad

Recipe 4 Chinese Vegetable Chicken SaladCan’t you get your favorite Chinese chicken salad every so often? Are you concerned about your weight? Try this lighter recipe to preserve the taste and get the benefits of eating vegetables. The Chinese vegetable chicken salad comes with all the benefits chicken salad and vegetables offering very low amounts of calories.

List of Ingredients

  • Chicken Breast
  • Edamame Beans
  • Bell Peppers
  • Carrots
  • Tricolor Coleslaw Mix
  • 1 Cilantro
  • Green Onions
  • Almonds
  • Sesame Seeds
  • Salad Dressing

Food Value

  • Calorie: 231
  • Protein: 19.9 Grams
  • Fiber: 6.1 Grams
  • Fat: 6.5 Grams
  • Sodium: 615 Milligrams
  • Carbohydrate: 24 Grams
  • Vitamin A: 136% (of Daily Value)
  • Vitamin C: 184% (of Daily Value)
  • Calcium: 11% (of Daily Value)
  • Iron: 14% (of Daily Value)

Crispy, colorful and with nutrition, this Asian vegetable chicken salad is a healthier alternative to your high-calorie lunch items. The taste is also amazing. So, you’ll not feel like you are missing the favorite full chicken based meal.

Recipe 5:  Black Bean and Cucumber Corn Salad

Recipe 5 Black Bean and Cucumber Corn SaladBlack Bean and Cucumber Corn make a salad recipe that everyone will be going to have. Prepared with basic ingredients, this salad meal not only offers lower calorie content but also provides great flavors of tomatoes, cucumbers and cilantro.

With below 300 calories, this salad meal offers to require a number of proteins and fiber for your body.

List of Ingredients

  • English Cucumber
  • Black Beans
  • Corn
  • Red Pepper
  • Cherry Tomatoes
  • Cilantro
  • Lime
  • Avocado

Food Value

  • Calorie: 274
  • Protein: 9.9 Grams
  • Fiber: 11.9 Grams
  • Fat: 11.3 Grams
  • Sodium: 24 Milligrams
  • Carbohydrate: 37.9 Grams
  • Vitamin A: 34% (of Daily Value)
  • Vitamin C: 101% (of Daily Value)
  • Calcium: 9% (of Daily Value)
  • Iron: 21% (of Daily Value)

With this high amount of fiber and water content, this salad recipe will keep you active for hours. If you are more interested in increasing the protein intake add grilled chicken or marinated tofu on top of this salad meal.

Recipe 6:  Broccoli-Slaw Salad

Recipe 6 Broccoli-Slaw SaladWho does not love coleslaw? Because of their tangy flavored great taste, people eat coleslaw with different type of foods. However, coleslaw is high in May and sugar, which make it a fatty food. If taken too much it will be the reason for your weight gain.

Broccoli-Slaw Salad provides the creamy flavor of your favorite coleslaw yet have very less amount of calories. This meal is also rich in protein, vitamins and minerals. With only 313 calories this salad can be an ideal meal for your lunch item.

List of Ingredients

  • Yogurt
  • Lemon juice
  • Apple cider vinegar
  • Blue cheese crumbles
  • Broccoli Slaw
  • Chicken breast
  • Green onions

Food Value

  • Calorie: 313
  • Protein: 34.2 Grams
  • Fiber: 6 Grams
  • Fat: 8.3 Grams
  • Sodium: 428 Milligrams
  • Carbohydrate: 25.1 Grams
  • Vitamin A: 32% (of Daily Value)
  • Vitamin C: 345% (of Daily Value)
  • Calcium: 42% (of Daily Value)
  • Iron: 15% (of Daily Value)

Instead of consuming fatty coleslaw, take this mixed broccoli-slaw salad. Served with leafy vegetable and chicken breast, this salad meal is a perfect low calorie, belly-filling meal.

Recipe 7: Roasted-Root Vegetable Soup

Recipe 7 Roasted-Root Vegetable SoupWhether you are for a tropical vacation or not, you can bring the heavy tropical taste to your kitchen. Do not worry if are maintaining your diet to minimize calories. This roasted-root vegetable soup provides a very low amount of calorie and hearty to keep you fulfilled for dinner. You will also get the delicious creamy flavor without even adding any products in it. With the sweet potato and coconut milk, you will have the warming, tropical island flavor of this delicious soup.

List of Ingredients

  • Sweet Potatoes
  • Carrots
  • Tomatoes
  • Red Peppers
  • Red Onions
  • Olive Oil
  • Root Ginger
  • Paprika
  • Cumin
  • Coconut Milk
  • Water
  • Bay Leaf
  • Salt And Black Pepper

Food Value

  • Calorie: 267
  • Protein: 4 Grams
  • Fiber: 5.7 Grams
  • Total Fat: 19.7 grams
  • Sodium: 52 Milligrams
  • Total Carbohydrate: 23.3 Grams
  • Vitamin A: 273% (of daily value)
  • Vitamin C: 73% (of daily value)
  • Calcium: 6% (of daily value)
  • Iron: 14% (of daily value)

This low carb roasted-root vegetable soup provides the natural flavor simmers in creamy coconut flavor. For added protein and fiber, add some beans and have healthy fulfilling lunch.

Recipe 8:  Santa Fe low-carb Soup

Recipe 8 Santa Fe Low-Carb SoupDo you need to get yourself warmed up while taking the lunch so that you can stay active for the rest of the day? A lot of people say soups are not sufficient for lunch as it is digested very quickly and remains a very low amount of time in the belly. Made with shredded chicken, corn kernels and butternut this soup is prepared to stay for the day.

Moreover, the preparation of this soup is very easy taking a very low amount of time. The low carbs, vitamin A-enriched, high protein lunch soup will also refuel your body after a tiring task.

List of Ingredients

  • Olive Oil
  • Red Onion
  • Garlic
  • Dried Oregano
  • Sea Salt
  • Chicken Or Vegetable Stock
  • Butternut Squash
  • Chile Pepper
  • Jalapeno Pepper
  • Sweet Corn Kernels
  • Lime Zest,
  • Lime Juice
  • Shredded Chicken

Food Value

  • Calorie: 321
  • Protein: 36.4 Grams
  • Fiber: 3.3 Grams
  • Total Fat: 8.5 Grams
  • Sodium: 529 Milligrams
  • Total Carbohydrate: 26.4 Grams
  • Vitamin A: 162% (of Daily Value)
  • Vitamin C: 91% (of Daily Value)
  • Calcium: 6% (of Daily Value)
  • Iron: 12% (of Daily Value)

This healthy vegetable mixed low carbs soup provides you enough, but not any excessive calorie to run the day. While this specially made recipe uses chicken stock and shredded chicken, you can always replace them with vegetables stock and beans to make it a vegetarian dish to get more nutritional value.

Recipe 9:  Baked Potato Mix Soup

Recipe 9 Baked Potato Mix SoupBaked potato mix soup provides a great taste of baked potato. You need your favorite slow cooker to make this baked potato soup mix. The preparation is very simple though. Since the cauliflower and low-fat milk are added, you will have a smooth, creamy flavor of your soup. Fuller of sodium and protein-rich soup will provide the strength you need for the day.

List of Ingredients

  • Cauliflower
  • Russet potatoes
  • Low-fat milk
  • Chicken broth
  • Pepper
  • Olive oil
  • White onion
  • Garlic
  • Turkey bacon
  • Chives
  • Scallions
  • Yogurt

Food Value

  • Calorie: 185
  • Protein: 10.1 Grams
  • Fiber: 5.1 Grams
  • Total Fat: 4.6 Grams
  • Sodium: 858 Milligrams
  • Total Carbohydrate: 24.9 Grams
  • Vitamin A: 5% (of Daily Value)
  • Vitamin C: 141% (of Daily Value)
  • Calcium: 12% (of Daily Value)
  • Iron: 7% (of Daily Value)

The starch of this delicious soup comes from the cauliflower which dramatically reduces the carbohydrate count in the soup without sacrificing the flavor or the texture. So, if you are a potato lover, try this rich in vitamins and protein soup.

Recipe 10:  Tortilla-Less Soup

Recipe 10 Tortilla-Less SoupFor a hearty, comforting spicy meal nothing is more desirable than a bowl of warm tortilla soup. The quick preparation of this particular soup gives it more popularity for homemade preparation. This full fresh, spicy tortilla-less soup is high in protein, vitamin C while providing less than 300 calories per serving. For its great food value and taste who loves Mexican flavor will find this recipe a favorite healthy lunch alternative.

List of Ingredients

  • Ghee (Clarified Butter)
  • Onion
  • Garlic
  • Jalapeño Peppers
  • Chicken Stock
  • Can Diced Fire-Roasted Tomatoes
  • Chicken Breast
  • Cilantro
  • Lime Juice
  • Avocado
  • Cilantro

Food Value

  • Calorie: 291
  • Protein: 39.1 Grams
  • Fiber: 3.8 Grams
  • Total Fat: 7.4 Grams
  • Sodium: 647 Grams
  • Total Carbohydrate: 17.3 Grams
  • Vitamin A: 25% (of Daily Value)
  • Vitamin C: 84% (of Daily Value)
  • Calcium: 7% (of Daily Value)
  • Iron: 14% (of Daily Value)

This low carbs tortilla-less soup can be prepared within 20 minutes and you can have all the tastes within this healthy diet. This high protein soup meal will provide you enough nutrition to keep active until the dinner time. If you are interested in fibrous diets, add some blueberries, apple or pear in your soup.

Recipe 11:  Turkey Chili Soup

Recipe 11 Turkey Chili SoupHealthy, spicy turkey chili mixed with your favorite corn and kidney beans provides the best taste and nutrition value for your lunch meal. This recipe can be made easily using both stovetop and slow cooker. With its thick texture and delicious taste, you will soon fall in love with this soup. This is too spicy for someone, particularly who do not love spicy foods and hence are not recommended to taste these kinds of food. If you are one of them, avoid adding red bell pepper and use only mild chili powder or capsicums. Now, you will be able to enjoy the great taste and nutrition value.

List of Ingredients

  • Olive Oil
  • Yellow Onion
  • Garlic
  • Red Bell Pepper
  • Lean Ground Turkey Or Chicken
  • Chili Powder
  • Cumin
  • Oregano
  • Cayenne Pepper
  • Salt
  • Tomatoes
  • Chicken Broth
  • Dark Red Kidney Beans
  • Sweet Corn
  • Capsicum

Food Value

  • Calorie: 360
  • Protein: 31.8 Grams
  • Fiber: 17.4 Grams
  • Total Fat: 9 Grams
  • Sodium: 690 Milligrams
  • Total Carbohydrate: 46.7 Grams

A bowl of hot soup is always refreshing whether it is lunchtime or any other meal.  So take this turkey chili soup to refresh your mind and body and to get you enough strength for the rest of the day.

Recipe 12:  Butternut Squash-Lentil Soup with Avocado

Recipe 12 Butternut Squash Lentil SoupSlow cookers are not only for beef/chicken chili or pulled work. Vegetarians can also be benefitted too. You need your favorite slow cooker to make this butternut squash-lentil soup. The preparation is very simple. Since the squash and lentil are cooked for so long, you will have a smooth, creamy flavor from your soup. With 2 servings, you will also have all the energy, protein and fiber needed to work for the day.

List of Ingredients

  • Veggie Broth
  • Yellow Onion
  • Red Lentils
  • Celery
  • Carrots
  • Butternut Squash
  • Garlic
  • Nutmeg

Food Value

  • Calorie: 453
  • Protein: 22.3
  • Fiber: 22.4
  • Total Fat: 9.5
  • Sodium: 792
  • Total Carbohydrate: 67 Grams
  • Vitamin A: 212% (of Daily Value)
  • Vitamin C: 29% (of Daily Value)
  • Calcium: 8% (of Daily Value)
  • Iron: 26% (of Daily Value)

Soups are always healthy lunch ideas for weight loss. This butternut squash-lentil soup comes with enough nutritional value to make you fit as well. Take 2 servings of this soup and you do not have to worry about eating until dinner time.

Recipe 13:  Veggie Hummus Sandwich

Recipe 13 Veggie Hummus SandwichFor healthy lunch ideas for weight loss, we cannot overlook vegetable sandwiches. If you are bored eating vegetables, I can promise you that, a perfectly made veggie hummus sandwich will provide the taste unlike any other vegetable sandwiches. Hummus is well-known for its great creamy flavor. For a low-calorie diet, veggie hummus sandwich makes a perfect balance for calorie, protein, fiber and other nutrition value.

List of Ingredients

  • Whole-Grain Bread
  • Hummus
  • Cucumber
  • Tomato
  • Avocado
  • Alfalfa Sprouts
  • Carrots

Food Value

  • Calorie: 336
  • Protein: 12.4 Grams
  • Fiber: 12.5 Grams
  • Total Fat: 12.8 Grams
  • Sodium: 291 Milligrams
  • Total Carbohydrate: 44.5 Grams
  • Vitamin A: 98% (of Daily Value)
  • Vitamin C: 19% (of Daily Value)
  • Calcium: 4% (of Daily Value)
  • Iron: 17% (of Daily Value)

If you are tired of eating a vegan-friendly sandwich, try this best veggie hummus sandwich. Not just for the taste, the avocado and hummus provide enough protein and fiber to make fueled for the rest of the day.

Recipe 14:  Raw Green Gorilla Wraps

Recipe 14 Raw Green Gorilla WrapsTired of eating cold-cut sandwiches? Take this creative homemade raw gorilla wraps to have a fresh new taste for your lunch. Prepared with ground walnuts, cumin, tamari and topped with everyone’s favorite salsa this wraps offer great taste and nutrition value as well. It is a great source of healthy fats, calcium, iron, vitamin A, C and K. With very low amount carbohydrate this recipe also offers only 275 calories per serving.

List of Ingredients

  • Walnuts
  • Cumin
  • Powder
  • Ground Coriander
  • Cayenne Pepper
  • Low-Sodium Tamari
  • Green Leaves
  • Salsa

Food Value

  • Calorie: 275
  • Protein: 11.1 Grams
  • Fiber: 4 Grams
  • Total Fat: 25.1 Grams
  • Sodium: 308 Milligrams
  • Total Carbohydrate: 7.3 Grams
  • Vitamin A: 16% (of Daily Value)
  • Vitamin C: 10% (of Daily Value)
  • Calcium: 6% (of Daily Value)
  • Iron: 12% (of Daily Value)

For a filling and delicious, healthy lunch ideas for weight loss this gorilla wrap offers very low carbohydrate and calorie. If you want a gluten-free taste, you add tamari which contains no or less wheat. To enhance the taste, you can also substitute tamari for soy sauce.

Recipe 15:  Roast Beef with Horseradish Wrap

Recipe 15 Roast Beef with Horseradish WrapWhat completes healthy lunch ideas for weight loss? Maybe a high protein beef roast with wrap everyone’s favorite horseradish wrap. If you are not a vegetarian and always wish your favorite beef in the lunch, take this roast beef with horseradish wrap. Comes from British, this wrap gained quite a lot of popularity for its low-calorie serving. Yes, you heard right. This wrap offers only less than 300 calories per serving. With high amount of protein, this wrap will keep active for the rest of the day.

List of Ingredients

  • Whole Wheat Tortilla
  • Lean Roast Beef
  • Mayonnaise
  • Horse Radish Sauce
  • Lettuce Leaves
  • Tomato

Food Value

  • Calorie: 299
  • Protein: 22 Grams
  • Total Fat: 13 Grams
  • Total Carbohydrate: 23 Grams

A lot of people think red meats are for those who want to gain weight. This is not particularly true if you choose the lean cut beef. Lean cut beef is high in protein and also a good testosterone booster. This testosterone is well-known for fat loss. Use one of the best grinders to make the meat tenderer for added taste. So, take this wrap to have a boost in your weight loss.

Recipe 16:  Chicken Satay Wraps with Lettuce

Recipe 16 Chicken Satay Wraps with LettuceChicken satay wraps with lettuce is one of the great healthy lunch ideas for weight loss. These homemade wraps the offer the right amount of nutrition to give the energy and strength to run the day. And it offers great taste as well. Comes with great stay chicken taste this wrap provides a high amount of sodium, protein and healthy fiber this wraps will provide the necessary nutrition to make you fit for the day.

List of Ingredients

  • Chicken Breasts
  • Sweet Chili Sauce
  • Soy Sauce
  • Garlic
  • Ginger
  • Lime Juice
  • Sriracha
  • Lettuce
  • Carrot
  • Cucumber
  • Bell Pepper
  • Peanut
  • Cilantro

Food Value

  • Calorie: 340
  • Protein: 29 Grams
  • Fiber: 5 Grams
  • Total Fat: 19 Grams
  • Sodium: 480 Milligrams
  • Total Carbohydrate: 16 Grams

What can be better than a calorie homemade chicken satay wraps? This recipe is great to have as it is easier to prepare and takes less amount of time to consume. Moreover, everything tastes good when they are wrapped with buttery fresh lettuce.

Recipe 17:  Hummus Grilled Chicken Open-Face Sandwich

Recipe 17 Hummus Grilled Chicken Open-Face SandwichDo you need more calorie than an average person? Then this hummus grilled chicken open-face sandwich is for you. With just around 400 calories, it will fill your appetite and provide you with enough nutritional value to keep your body fit for the day. For a person with more than average body weight, losing weight is quite deep as they need more nutrition value than others. This particular wrap provides 44 grams of protein, 29 grams of carbohydrate 532 milligrams of sodium and 7 grams of fiber to meet the daily need. It also comes with great taste.

List of Ingredients

  • Chicken Breasts
  • Olive Oil
  • Black Pepper
  • Vinaigrette Dressing
  • Flour Tortillas
  • Hummus
  • Romaine Lettuce
  • Roma Tomatoes
  • Cucumber
  • Feta Cheese

Food Value

  • Calorie: 400
  • Protein: 44 Grams
  • Fiber: 7 Grams
  • Total Fat: 13 Grams
  • Sodium: 532 Milligrams
  • Total Carbohydrate: 29 Grams

Wraps are for those who want to have more filling appetite. For more an average person this hummus grilled chicken open-face sandwich is perfect to preserve the taste and energy for the day.

Recipe 18: Carnitas Bowls

Recipe 18 Carnitas BowlsYou do not need chipotle when can make your own homemade carnitas bowls at home. Bowls offer a full meal with more filling appetite. This is the main reason why many people think that they are suitable for weight loss. Well, if the ingredients are chosen wisely and prepared with the right amount of each ingredient, carnitas bowls can also be healthy lunch ideas for weight loss.  Carnitas bowls are prepared with carnitas, crispy lettuce, satiating beans, rice and beans to offer you delicious and more filling taste. Don’t be surprised, with all of these healthy ingredients this contest bowl is still providing less than 500 calories per serving.

List of Ingredients

  • Pork Loin
  • Olive Oil
  • Garlic
  • Orange Juice
  • Lime Juice
  • Cumin
  • Paprika
  • Salt And Pepper
  • Green Chilies

Food Value

  • Calorie: 400
  • Protein: 40 Grams
  • Fiber: 6 Grams
  • Total Fat: 12.5 Grams
  • Sodium: 430 Milligrams
  • Carbohydrate: 36 Grams

Compared to other lunch meals bowls are little heavier. Carnitas bowls are for those who need more filling lunch items to continue a busy day. With all of its ingredients, this lunch meal is a great source of protein, healthy fat and necessary carbohydrate to fuel you for the rest of the day.

Recipe 19: Thai Peanut buckwheat Soba Noodles

Recipe 19 Thai Peanut buckwheat Soba NoodlesIf you have not tried soba yet, it is time to prepare this special fiber filled, protein-rich Thai peanut buckwheat soba noodles. This Thai inspired recipe also provides great taste and flavor for all. The crisp vegetables come with tangy ginger and smooth peanut dressing to complete the recipe. With high amount protein, vitamin A, C and dietary fiber this lunch meal offer you all day food value in a single serving.

List of Ingredients

  • Buckwheat Soba Noodles
  • Peanut Butter
  • Rice Vinegar
  • Maple Syrup
  • Ginger
  • Soy Sauce
  • Garlic
  • Lime Juice
  • Lime Zest
  • Cilantro
  • Cucumber
  • Red Bell Pepper
  • Carrot
  • Peanuts

Food Value

  • Calorie: 424
  • Protein: 16.5 Grams
  • Fiber: 5.8 Grams
  • Total Fat: 19.5 Grams
  • Sodium: 602 Milligrams
  • Carbohydrate: 47.1 Grams
  • Vitamin A: 77% (of Daily Value)
  • Vitamin C: 48% (of Daily Value)
  • Calcium: 5% (of Daily Value)
  • Iron: 16% (of Daily Value)

Are you craving for your favorite pasta, but unable to take as you are determined to lose weight? Prepare this Thai peanut buckwheat soba noodles and enjoy a high protein, fiber-rich, delicious lunch without worrying weight gain.

Recipe 20: Burrito Bowl

If you love those chipotle chicken bowls, you know some of them can go more than 700 calories. For this reason, a single serving can be an excellent way of gaining weight. Instead of a traditional chipotle chicken bowl, take this low carb burrito bowl. This recipe offers great taste and half of the calories of conventional bowls. Moreover, this is super easy to make. With only 10 minutes of preparing time, you will have fresh and healthy filling lunch meal for the day.

List of Ingredients

  • Black Beans
  • Chicken Broth
  • Cumin
  • Cayenne
  • Garlic Powder
  • 1 Red Cabbage
  • Chicken Breast
  • Greek Yogurt
  • Salsa
  • Cilantro
  • Green Onions

Food Value

  • Calorie: 350
  • Protein: 42.6 Grams
  • Fiber: 8.3 Grams
  • Total Fat: 3.8 Grams
  • Sodium: 241 Milligrams
  • Total Carbohydrate: 36.3 Grams
  • Vitamin A: 1% (of Daily Value)
  • Vitamin C: 21% (of Daily Value)
  • Calcium: 9% (of Daily Value)
  • Iron: 21% (of Daily Value)

For easy preparation and excellent taste, this burrito bowl can easily replace your other lunch items. Plenty of fiber and protein will keep your bloat at bay. So, next time you get hungry, this special burrito bowl lunch item and have filling appetite.

Recommendations to Avoid Lunch Mistakes

We always consider ourselves to be right while choosing the best meal of the day. We feel pretty confident when we choose a meal for weight loss. But are we always fortunate that our choices make us slim? Rather, it is found that instead of losing weight we are gaining. The reason is simple. We tend to follow perform some lunch mistakes which makes more fatty. Even a careful person can overlook some simple mistakes. So, what are they? Let’s find out.

  • You didn’t get enough protein. One of the best ways to preserve calories is to take it in the form of healthy proteins.
  • Instead of processed lunch, try to eat homemade lunch. When you buy from the store, you will never be sure about all the ingredients and nutrition values. You might get a lot of carbohydrate without even knowing.
  • Another reason for weight gain is to take the same food item over and over again. Try to take a variety of foods. It will increase appetite and strengthen your digestion system.
  • Some people make bad choices for portion control. Choosing the wrong food with very low calorie can make sick or might get the urge to make more food at dinner which eventually increases your weight.
  • Whether you are habituated to take diet soda or different types of juices, they contain high mount sugar and carbohydrate; hence, needed to be avoided.

What If you can’t help eating much?

Eating too much or no fat at all is another big mistake. This is no longer true that fat always makes you fat. If healthy fat is taken along with the good amounts of protein, it will help you make your meal healthier for your body. However, do not take too much. Do not eat too much. Whether it is a healthy diet or not, taking too much of a meal is always responsible for weight gain.

These recommendations are to avoid the most common types of lunch mistakes most of us tend to follow. So, you should avoid these mistakes and take a healthy, balanced diet, you will reach your goal of losing weight.

Conclusion

It is always easier to gain some weight. However, you’ll have to ensure proper attention to your meals if you truly want to lose weight. The most important factor in weight gain is what we eat. Because lunchtime is crucial for all of us, maybe, you may want to take more foods. Ultimately, this habit leads to more mistakes.

Healthy lunch ideas are almost for everyone, especially for those who want to keep themselves fit and avoid weight gain. Due to low in calorie and high in protein, these lunch ideas are helpful even if you want to lose your weight. However, try to choose those lunch recipes which calorie measure is less than that of your required intake. I believe these healthy lunch ideas for weight loss will be highly helpful to choose a perfect lunch meal for you. If you’re doubtful about anything discussed in this article, please feel free to share!

 

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