Healthy Lunches That Will Help You Lose Weight

Healthy Lunches-Eating healthy foods can be a challenge when you’re looking to lose weight. Here are some easy and tasty recipes that will help you curb your appetite and stay slim.

Are you tired of eating the same old boring salads for lunch? Do you want to lose weight but still enjoy delicious and satisfying meals? Look no further! In this blog post, we will share a variety of healthy lunch ideas that are not only packed with nutrients but also great for weight loss. From colorful and flavorful salads to hearty wraps and bowls, these lunches will keep you full and energized throughout the day while helping you shed those unwanted pounds. Say goodbye to bland and boring lunches and say hello to tasty and nutritious meals that will help you reach your weight loss goals!Healthy Lunches

Healthy Lunches

When it comes to losing weight, having a healthy lunch can make a big difference. By choosing nutritious and satisfying options for your midday meal, you can keep hunger at bay and avoid unhealthy snacking later in the day. Here are some ideas for healthy lunches that will help you on your weight loss journey:

– Salad with lean protein: Load up on leafy greens and vegetables, then add a serving of lean protein like grilled chicken or tofu. Top it off with a light dressing or vinaigrette.

– Whole grain wrap or sandwich: Opt for whole grain bread or wraps filled with plenty of veggies and a source of lean protein, such as turkey breast or hummus.

Best Healthy Chips for Weight Loss

– Buddha bowls: These colorful bowls are packed with different components like grains, roasted vegetables, legumes, and a flavorful sauce. They provide a balanced mix of nutrients and flavors.

– Quinoa or brown rice bowls: Start with a base of quinoa or brown rice, then add your favorite veggies, beans or grilled chicken, and a drizzle of olive oil or a squeeze of lemon for added flavor.

Remember to keep portion sizes in mind and listen to your body’s hunger cues. With these healthy lunch options, you’ll be well on your way to achieving your weight loss goals.

Greek Quinoa Salad

If you’re looking for a healthy lunch option that will help you lose weight, look no further than the Greek Quinoa Salad. This delicious and nutritious salad is packed with protein, fiber, and essential nutrients that will keep you feeling full and satisfied throughout the day. The star ingredient, quinoa, is a complete protein that contains all nine essential amino acids.

Combined with fresh vegetables like cucumbers, tomatoes, and red onions, as well as tangy feta cheese and a zesty lemon dressing, this salad is bursting with flavor. Not only is it delicious, but it’s also low in calories and high in nutrients, making it the perfect choice for anyone looking to shed a few pounds. So go ahead and give this Greek Quinoa Salad a try – your taste buds and waistline will thank you!

Instant Pot Pakistani Chana Dal

Pakistani Chana Dal is a delicious and nutritious dish that can be easily prepared in an Instant Pot. Chana dal is a type of split chickpea lentil that is rich in protein, fiber, and essential nutrients. Here’s a simple and healthy Instant Pot recipe for Pakistani Chana Dal that you can enjoy for your lunches:


  • 1 cup chana dal (split chickpea lentils), washed and soaked for 30 minutes
  • 1 tablespoon ghee or oil
  • 1 medium-sized onion, finely chopped
  • 2-3 garlic cloves, minced
  • 1-inch piece of ginger, grated
  • 2-3 green chilies, chopped (adjust to your spice preference)
  • 1 large tomato, chopped
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chili powder (adjust to your spice preference)
  • 1 teaspoon ground coriander
  • 1/2 teaspoon garam masala
  • 4 cups water
  • Salt to taste
  • Fresh cilantro (coriander leaves) for garnish
  • Lemon wedges for serving


  1. Turn on the Instant Pot and select the “Saute” mode. Heat the ghee or oil in the pot.
  2. Add cumin seeds to the hot ghee/oil and let them splutter.
  3. Add chopped onions, minced garlic, grated ginger, and green chilies. Saute until the onions turn golden brown.
  4. Stir in the chopped tomatoes and cook until they become soft and the oil starts to separate.
  5. Add turmeric powder, red chili powder, ground coriander, and garam masala. Saute the spices for a minute to enhance their flavors.
  6. Drain the soaked chana dal and add it to the pot. Mix well with the spices and sauté for a couple of minutes.
  7. Pour in 4 cups of water and season with salt according to your taste.
  8. Close the Instant Pot with its lid and set the valve to the “Sealing” position.
  9. Cancel the “Saute” mode and select the “Pressure Cook” mode. Set the cooking time to 8 minutes at high pressure.
  10. Once the cooking is complete, allow for a natural pressure release for about 10 minutes. Then, carefully perform a quick pressure release to release any remaining pressure.
  11. Open the Instant Pot and give the chana dal a stir. If you prefer a thicker consistency, you can mash some of the lentils with a spoon.
  12. Taste the dal and adjust the seasoning if needed.
  13. Garnish with fresh cilantro leaves and serve the Pakistani Chana Dal hot with lemon wedges on the side.

You can enjoy this delicious and healthy Chana Dal with rice, naan, or roti for a complete and satisfying lunch. Happy cooking!

Kale and Brussels Sprout Salad

Kale and Brussels sprout salad is an excellent choice for a healthy and nutritious lunch. Both kale and Brussels sprouts are nutrient-dense vegetables that provide a wide array of vitamins, minerals, and antioxidants. Here’s a simple recipe for a delicious and healthy Kale and Brussels Sprout Salad:


  • 2 cups of kale, chopped
  • 1 cup of Brussels sprouts, thinly sliced
  • 1/4 cup of dried cranberries or pomegranate seeds (for a touch of sweetness)
  • 1/4 cup of chopped almonds or walnuts (for added crunch and healthy fats)
  • 1/4 cup of crumbled feta cheese or goat cheese (optional, for added flavor)
  • 2 tablespoons of extra-virgin olive oil
  • 1 tablespoon of apple cider vinegar or balsamic vinegar
  • 1 teaspoon of Dijon mustard
  • Salt and pepper to taste


  1. Wash the kale and Brussels sprouts thoroughly. Remove any tough stems from the kale and discard them. Chop the kale into bite-sized pieces and thinly slice the Brussels sprouts. Place them in a large salad bowl.
  2. Add the dried cranberries or pomegranate seeds and chopped almonds or walnuts to the bowl.
  3. In a small bowl, whisk together the extra-virgin olive oil, apple cider vinegar or balsamic vinegar, Dijon mustard, salt, and pepper. Adjust the dressing to your taste preferences.
  4. Drizzle the dressing over the salad ingredients in the large bowl.
  5. Toss the salad well to ensure the dressing coats all the ingredients evenly.
  6. If desired, sprinkle crumbled feta cheese or goat cheese over the top of the salad for an extra burst of flavor.
  7. Serve immediately or refrigerate the salad for up to a few hours before serving to allow the flavors to meld together.

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This Kale and Brussels Sprout Salad is not only delicious but also packed with essential nutrients like vitamins A, C, and K, fiber, and various minerals. It makes for a filling and satisfying lunch that will keep you energized throughout the day. Enjoy!

Creamy Carrot-Tomato Soup

Creamy Carrot-Tomato Soup is a delicious and nutritious option for a healthy lunch. It’s packed with vitamins and antioxidants from the carrots and tomatoes, and it can be made without heavy creams to keep it light and healthy. Here’s a simple and nutritious recipe for you:


  • 4 large carrots, peeled and chopped
  • 4 ripe tomatoes, chopped
  • 1 small onion, diced
  • 3 cloves of garlic, minced
  • 4 cups vegetable broth (or chicken broth, if preferred)
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • Fresh basil leaves for garnish (optional)


  1. In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.
  2. Add the chopped carrots to the pot and cook for a few minutes until they start to soften.
  3. Stir in the chopped tomatoes, dried thyme, and ground cumin. Cook for a couple more minutes to allow the flavors to meld.
  4. Pour in the vegetable broth and bring the mixture to a boil. Once it boils, reduce the heat to low, cover the pot with a lid, and let it simmer for about 20-25 minutes until the carrots are tender.
  5. Turn off the heat and let the soup cool slightly.
  6. Using an immersion blender or a regular blender, carefully puree the soup until it reaches a smooth and creamy consistency. If using a regular blender, do this in batches and be cautious as the hot liquid can create pressure.
  7. Season the soup with salt and pepper to taste.
  8. Reheat the soup if necessary and serve hot. You can garnish with fresh basil leaves for added flavor and a beautiful presentation.

Enjoy your delicious and healthy Creamy Carrot-Tomato Soup for lunch! You can also pair it with a side salad or a slice of whole-grain bread for a more satisfying meal. This soup is rich in nutrients and a great way to incorporate more vegetables into your diet.

Egg Roll in a Bowl

Egg Roll in a Bowl is a popular and healthy lunch option that’s both delicious and easy to prepare. It’s a deconstructed version of the classic egg roll, focusing on the flavorful filling without the wrapper. This dish is typically low-carb, gluten-free, and packed with vegetables and protein, making it a nutritious choice for lunch.

Here’s a simple recipe for Egg Roll in a Bowl:


  • 1 tablespoon oil (olive oil, sesame oil, or any other cooking oil of your choice)
  • 1 pound ground chicken, turkey, pork, or beef (you can also use tofu or tempeh for a vegetarian version)
  • 1 small onion, thinly sliced
  • 2-3 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1/4 cup soy sauce or tamari (for a gluten-free option)
  • 1 tablespoon rice vinegar
  • 1 tablespoon hoisin sauce (optional, but adds extra flavor)
  • 1 teaspoon sesame oil (optional, for added aroma)
  • 1 bag of coleslaw mix or shredded cabbage (about 16 ounces)
  • 1-2 medium carrots, shredded
  • 2-3 green onions, thinly sliced
  • Sesame seeds and sliced green onions for garnish


  1. Heat the oil in a large skillet or wok over medium-high heat.
  2. Add the ground meat (or tofu/tempeh) to the skillet and cook until it’s browned and cooked through. Break it up into small pieces as it cooks.
  3. Add the sliced onions, minced garlic, and grated ginger to the skillet. Stir-fry for a few minutes until the onions become translucent and the mixture is fragrant.
  4. In a small bowl, mix together the soy sauce (or tamari), rice vinegar, and hoisin sauce (if using). Pour this sauce over the meat mixture and stir to combine.
  5. Add the coleslaw mix or shredded cabbage and shredded carrots to the skillet. Stir everything together until the cabbage starts to wilt and the vegetables are tender-crisp.
  6. If using, drizzle the sesame oil over the mixture and toss to combine.
  7. Remove the skillet from the heat and garnish with sliced green onions and sesame seeds.

Enjoy your Egg Roll in a Bowl as a healthy and satisfying lunch option! Feel free to customize the recipe by adding more vegetables like bell peppers, mushrooms, or snap peas. You can also adjust the seasoning and sauces to suit your taste preferences.

Chicken Tortilla Soup

Chicken Tortilla Soup can be a delicious and healthy lunch option when prepared with nutritious ingredients. Here’s a healthy Chicken Tortilla Soup recipe that you can try:


  • 1 pound boneless, skinless chicken breasts, cooked and shredded
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 jalapeno, seeded and minced (optional, adjust to your spice preference)
  • 1 can (15 ounces) diced tomatoes (preferably no added salt)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) corn kernels, drained
  • 4 cups low-sodium chicken broth or vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Fresh cilantro, chopped, for garnish
  • Baked tortilla strips or baked tortilla chips for topping


  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add diced onions and sauté for about 3-4 minutes until they become translucent.
  3. Stir in the minced garlic, diced red bell pepper, green bell pepper, and jalapeno (if using). Cook for another 3-4 minutes until the peppers are slightly softened.
  4. Add the shredded chicken, diced tomatoes, black beans, corn kernels, chicken broth, ground cumin, chili powder, paprika, salt, and pepper. Stir well to combine.
  5. Bring the soup to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes, allowing the flavors to meld together.
  6. Adjust the seasoning if needed, adding more salt and pepper according to your taste.
  7. Ladle the soup into bowls and garnish with fresh chopped cilantro and baked tortilla strips or chips.

This Chicken Tortilla Soup is high in protein from the chicken and black beans, packed with vegetables, and provides a good amount of fiber. It’s also low in fat if you use lean chicken and control the amount of added oil and tortilla strips. Additionally, it can be easily customized by adding other vegetables like zucchini or carrots.

Remember to use low-sodium ingredients where possible and to keep an eye on portion sizes if you’re watching your calorie intake. Enjoy your healthy and delicious lunch!

Bottom line

Eating healthy lunches is a great way to support your weight loss goals. By choosing nutritious, balanced meals, you can fuel your body with the right nutrients while still enjoying delicious food. Incorporating lean proteins, plenty of vegetables, and whole grains into your lunch can help keep you full and satisfied throughout the day. Remember to listen to your body’s hunger and fullness cues and make adjustments to your portion sizes as needed.

With a little planning and creativity, you can create healthy lunches that are both enjoyable and beneficial for your weight loss journey. Start incorporating these ideas into your meal prep routine today and watch as your progress towards a healthier lifestyle unfolds.

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