17 Healthy Lunch Ideas for Weight Loss

Soups

1. Thai Coconut Soup with Shrimp and Mushroom

This low sugar soup includes coconut milk, which is rich in magnesiumTrusted Source. However, it does contain a lot of saturated fat, especially as this recipe calls for full-fat coconut milk.

If you’re trying to reduce your saturated fat intake, consider substituting the full-fat coconut milk for a reduced fat version. You could also halve the amount of coconut milk the recipe calls for and use water to make up for the difference.

2. Tomato, Orzo, and White Bean Soup

This recipe is vegan, high in protein, and high in fiber. With 22 grams (g) of protein and 14 g of fiber per serving, it will keep you feeling full throughout the day.

White beansTrusted Source are rich in nutrients such as folate and vitamin B6.

3. Singapore-Style Chicken Laksa Soup

This high protein, low sugar dish contains bean sprouts, which contain important nutrientsTrusted Source such as vitamin C, folate, and vitamin K.

This recipe is high in sodium. You can reduce sodium by replacing the chicken broth with a low sodium chicken broth. You may also opt for bouillon, where you can control the broth’s sodium content.

You could also replace the soy sauce with a low sodium soy sauce. The fish sauce can be replaced with coconut aminos, which are lower in sodium.

4. Lemongrass Poached Chicken Soup with Fennel and Mushrooms

With over 47 g of protein and nearly 8 g of fiber per serving, this soup will keep you feeling full and satisfied until dinner.

This recipe contains ginger, which can offer several health benefits, such as reducing blood sugar levelsTrusted Source in individuals with diabetes.

This recipe is high in sodium. You can reduce the sodium content by swapping the chicken broth and soy sauce for low sodium alternatives. If you’re looking to further reduce the sodium, you may even consider cutting out the soy sauce entirely.

Salads

5. Quinoa Salad Bowls

This high fiber vegetarian salad features filling ingredients such as butter beans and avocado. For a protein boost, you can add a few strips of grilled chicken, or you can opt for tofu if you want to keep this dish vegetarian.

Quinoa contains protein and fiber, which will help keep you full after eating. It’s also a good source of important nutrients, includingTrusted Source:

• folate
• magnesium
• copper
• zinc

6. Shrimp Salad with Quinoa, Corn, and Avocado

Ready in just 15 minutes, this refreshing salad recipe gets its flavor from poblano pepper, cayenne, and fresh mint.

Quinoa is rich in plant compounds called flavonoids. Eating foods rich in flavonoids may help prevent the development of certain diseases.

7. Low Calorie Cobb Salad

This recipe is a healthier take on the classic Cobb salad. It does not include blue cheese or bacon, but you can add them if you like. Just keep in mind that will affect the nutritional content of the final dish.

8. Cucumber Salad with Lentil Pilaf

This Lebanese dish is vegan, high fiber, and packed with flavor from the garlic, cumin, cinnamon, and allspice.

LentilsTrusted Source are a good source of important nutrients such as B vitamins, iron, magnesium, potassium, and zinc. This is especially important for vegetarians and vegans, who may not get enough ironTrusted Source.

9. Turkey Taco Salad with Homemade Pico de Gallo

If you’re craving tacos, this recipe can satisfy that craving while still keeping you on track to reach your goals.

This recipe’s protein source is ground turkey, but you may consider adding black or pinto beans for even more protein. To further reduce the number of calories in this dish, you may want to opt out of the sour cream or replace it with plain Greek yogurt.

10. Shrimp-Topped Salad with Spicy Vinaigrette

This salad is high in fiber while being low in calories and carbs.

Shrimp contains nutrients like iodine and antioxidants. Iodine is an essential nutrient that supports thyroid health and brain function. Antioxidants fight harmful compounds called free radicals, which are linked to chronic diseases like heart disease and cancer.

Others

11. Sweet Potato Chana Masala

Chana masala is an Indian chickpea curry. This dish features sweet potatoes, onions, and crushed tomatoes and is seasoned with cumin, coriander, and garam masala.

This dish is high in fiber and low in sugar, calories, and saturated fat. The recipe calls for dairy-free yogurt, but you can swap this for dairy-based yogurt if you’re OK with this recipe not being vegan.

12. Shrimp and Chorizo Jambalaya with Cauliflower Rice

This high protein, high fiber recipe uses cauliflower rice in place of white rice. This cuts calories and carbohydrates while increasing your fiber intake.

This recipe also suggests optionally substituting regular chorizo with vegetable chorizo. Vegetable chorizo is usually made of tofu, dehydrated lentils, and tempeh. It’s also lower in fat than regular chorizo.

13. Steak, Mushroom, and Spinach Skillet

Ready in just 15 minutes, this fajita-like dish can be cooked in just one skillet.

Any vegetables you have on hand can work well as additions to this dish, increasing your fiber intake. For instance, onions, bell peppers, and asparagus would make great additions.

14. Ginger-Garlic Chicken and Cauliflower Rice

This recipe is low in calories, as it gets its flavor from ginger, garlic, and chives, rather than a high calorie and high sugar sauce.

If you’re looking to add more volume to this meal, consider adding a vegetable to the bowl, such as fresh green beans, broccoli, peas, or spinach.

15. Quick Chicken Stir-Fry with Broccoli and Bok Choy

This low carb, high protein stir-fry is ready in around half an hour. It includes traditional stir-fry ingredients, such as chicken thighs, green onions, and sesame seeds.

Bok choyTrusted Source is high in vitamin C and vitamin K, which are known to support immune, bone, and heart health.

16. Coconut Basil Chicken Bowl

This dish contains shirataki noodles and cucumber “noodles,” much like zucchini noodles. This helps keep the dish low in calories. Cucumbers are low in calories and carbohydratesTrusted Source, making them a good choice for supporting weight loss and healthy blood sugar levels.

This dish is also moderately high in sodium. To reduce the sodium content, you may consider using less fish sauce than called for in the recipe.

17. Mexican-Spiced Tuna Steak with Red Pepper-Avocado Salsa

This high protein, low carb tuna steak is basted with butter and lime juice.

The salsa is made of sliced red bell peppers and onions. Red bell peppersTrusted Source are high in vitamin A, which supports eye health and immune health.

The takeaway

If you’re looking to lose weight, there are many filling, delicious lunch ideas to choose from.

As a general rule of thumb, choose dishes that contain mostly whole foods and emphasize fruits and non-starchy vegetables.

Many of the dishes in this article are suitable for making ahead of time. You can batch-cook several servings on the weekend to enjoy for lunch throughout the week.