Eating balanced meals can be a challenge, but including certain ingredients can aid weight loss and have other health benefits. Try these 17 recipes for your next nutritious lunch option.
Having a nutritious lunch isn’t always easy, especially if you’re busy at work or on the go during the day. That’s why it’s important to have a list of go-to lunch ideas on hand.
This way, you can stay prepared and avoid skipping meals or relying on fast food and other less nutritious options.
Plant-based diets like vegan or vegetarian diets have been
1. Lentil soup
Lentils provide filling protein, carbs, and fiber, while the veggies contribute additional fiber, too. In fact, 1 cup of cooked lentils provides about
Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets.
This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.
2. Garden veggie chickpea salad sandwiches
Some research suggests that chickpeas
The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.
This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.
3. Spicy peanut tofu Buddha bowls
Tofu is a soy-based complete protein, meaning it contains all the essential amino acids humans need from food.
It’s also a source of isoflavones, which are compounds that research involving Korean premenopausal women found may protect against heart disease.
Try these tofu Buddha bowls for lunch. They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.
4. Veggie wraps
Choose whole wheat wraps (or use lettuce), and add a protein source, a healthy sauce or spread, and plenty of vegetables to ensure that your veggie wraps are filling and delicious and will help you lose weight.
This veggie wrap recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies.
The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.
5. Quinoa and black bean stuffed sweet potatoes
Sweet potatoes provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system.
This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.
Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.
Some
That said, these diets may also lead to weight gain after stopping them.
6. Cauliflower rice bowls
Using
- skin health
- wound healing
- immune health
Follow this recipe for cauliflower rice bowls for a low carb version of a burrito bowl.
7. Tuna egg salad stuffed peppers
Tuna and eggs are high protein foods that will keep you full long after lunch.
In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help
While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead.
Check out this easy recipe for tuna egg salad stuffed bell peppers.
8. Zucchini noodle stir-fry with chicken
This zucchini noodle stir-fry is a delicious lunch option that uses zucchini noodles, or “zoodles,” that resemble regular noodles but are lower in carbs.
The
Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken and a vegetable-rich diet is linked to a reduced risk of developing obesity.
9. Low carb eggplant pizza
Eating more nonstarchy, low calorie, and high fiber vegetables like
Using eggplant in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.
If you work from home or have little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.
10. Mediterranean Cobb salad
This Mediterranean-inspired Cobb salad is heavy on veggies and uses a homemade yogurt dressing instead of mayo-based dressing or store-bought ranch.
Many of the ingredients offer health benefits.
If you have obesity and diabetes, a healthcare professional may advise you to lose weight to improve or help manage your condition.
Eating a balanced diet high in protein and maintaining a weight that’s healthy for you are both important for good
11. Avocado toast with cottage cheese and tomatoes
A diabetes-friendly lunch resembles a balanced plate, containing fiber from nonstarchy vegetables and:
- complex carbs
- protein
- healthy fat
Pairing carbs with these other macronutrients is
Avocado toast on whole grain bread can be a great base for this type of lunch.
This diabetes-friendly version features protein-packed cottage cheese and fresh tomatoes to complete the meal.
12. Lemon chicken quinoa salad
Though quinoa is technically a pseudocereal, it’s often grouped with whole grains since it’s nutritionally similar and has a high fiber content.
It’s also a source of protein, vitamins, and minerals, making it a good food to add to meals if you have obesity and for blood sugar management.
This quinoa salad gets additional protein from chicken, includes tons of nonstarchy veggies, and has plenty of flavor from lemon juice and parsley.
13. Black bean soup
Black beans are a
They’re also a good source of folate, a B vitamin that’s necessary for
This black bean soup recipe uses veggies, canned black beans, and lots of seasonings.
The paleo diet may be useful for weight loss and have other beneficial effects on health, such as
14. Egg roll in a bowl
If you love the taste of takeout egg rolls, you can easily mimic the flavors by making a deconstructed version for lunch.
Egg roll bowls can be made with filling and lean protein like ground turkey or chicken. They’re also usually loaded with cabbage, a rich
Vitamin K is a fat-soluble nutrient that’s essential for
This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is suitable for those following a paleo diet and wanting to lose weight.
15. Paleo Greek meatballs with tzatziki sauce
Pair meatballs with fresh vegetables and a tasty sauce for a balanced meal. The meatballs will provide filling protein and
Try to choose a sauce free of added sugars or make your own from scratch to limit empty calories. Many sauces are often laden with hidden added sugar, which can
Check out this paleo-friendly recipe for Greek meatballs with tzatziki sauce to make for lunch.
16. Paleo chicken curry
Chicken curry is made with various seasonings that may provide health benefits. For example, turmeric has anti-inflammatory compounds that may help protect against disease development.
A paleo version of chicken curry made with cauliflower rice instead of white rice is a healthy lunch option for weight loss.
This chicken curry recipe is suitable for a paleo diet and features flavorful spices and filling ingredients like coconut milk and veggies.
17. Hearty hamburger soup
This easy recipe for hearty hamburger soup combines pantry staples, ground beef, and seasonings into one delicious meal.
The recipe also calls for tomatoes and tomato paste.
If you’re looking to lose weight, there are many filling, delicious lunch ideas to choose from.
Whether you focus on plant-based, low carb, diabetes-friendly, or paleo recipes, choose dishes that contain mostly whole foods and place an emphasis on lots of fruits and nonstarchy vegetables.
Many of the dishes above are suitable for making ahead of time. You can batch-cook several servings on the weekend to enjoy for lunch throughout the week.
