Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

91 Healthy Lunch Ideas for Weight Loss

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Having healthy lunch ideas for weight loss to hand can really contribute to the success of your weight loss goals.

Healthy Lunch Ideas For Weight Loss - Featured Image | Hurry The Food Up

Lunch can be a tricky meal. Often it’s one we eat on the go, at work or going about our daily tasks.

When you’ve got little time and are in a rush, it’s easy to turn to fast food or other unhealthy options at lunchtime, because you just want something quick and easy.

Having a strong repertoire of simple weight loss lunches under your belt is a great way to help you stick to your weight loss goals.

Well, luckily we’ve got you sorted with enough healthy options for a range of dietary preferences!

Onto our list of 91 healthy lunch ideas for weight loss!

Whatever you need, there are healthy lunches here for you, from salads, to soups, to sandwiches!

And for some extra high-protein ideas for active people, make sure you scroll right to the bottom for some bonus recipes!

Pasta & Rice Lunches for Weight Loss

Easy Homemade Ramen in a Jar

Check out the recipe here
4.75 from 4 votes
Protein: 24g
Calories: 414kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: transportable, great for meal prep

Looking for a healthy packed lunch to bring to the office? Try our easy homemade ramen in a jar – hot noodle soup in minutes! Healthy food has never been easier!

Pasta Arrabiata

Check out the recipe here
4.72 from 7 votes
Protein: 20g
Calories: 522kcal
Ready in:30 minutes

Bonus: comfort food, vegan

After a healthy pasta arrabiata recipe? Try ours! With aubergine and a crushed almond topping, this is the best out there!

Vegan Lentil Bolognese

Check out the recipe here
5 from 3 votes
Protein: 27g
Calories: 582kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: comfort food, high protein

Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back!

Subscribe to get our FREE 7-Day Vegetarian Weight Loss Meal Plan
 

vegetarian weight loss meal plan
  • Female & Male Version
  • Grocery List Included
  • All Recipes Included

Vegetarian Fried Rice

Check out the recipe here
4.74 from 49 votes
Protein: 17.2g
Calories: 619kcal
Ready in:15 minutes

Bonus: good use of leftovers, vegan

Everybody should know how to make veggie fried rice. Hands down one of the most delicious and easiest ways to use up leftovers. Ready in max. 15 minutes!

Vegan Vegetable Lo Mein

Check out the recipe here
4.74 from 26 votes
Protein: 17g
Calories: 430kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: easy, tasty

Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!

Dragon Noodles

Check out the recipe here
4.75 from 12 votes
Protein: 13g
Calories: 575kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: super spicy, vegan

Love spice? Love noodles? Want both those things in 1 healthy package? Try our delicious spicy dragon noodles now!

85 Healthy Lunch Ideas For Weight Loss - Lentil Tempeh Pasta | Hurry The Food Up

Lentil Pasta with Tempeh and Spinach

Check out the recipe here

Protein: 24.2g
Calories: 325 kcal
Ready in: 25 minutes
Recipe by: MelissaTraub
Bonus: protein packed, gluten-free

Easy and healthy pasta meal with tasty tempeh and garlic. Quick for a weeknight and high in protein and fiber. Vegan and gluten-free.

85 Healthy Lunch Ideas For Weight Loss - Lemon Feta Zucchini Pasta | Hurry The Food Up

Feta Lemon Zucchini Pasta

Check out the recipe here

Protein: 17g
Calories: 426kcal
Ready in: 20 minutes
Recipe by: SpiceAndLife
Bonus: fresh, summery

A little crumbled feta dusted on top of a rich lemony zucchini pasta sauce can do wonders, especially when you prepared a full meal in 20 minutes and the results are this delicious. Packed with color and flavors, this pasta recipe is perfect for spring and summer meals, be it a lunch box or a family dinner.

85 Healthy Lunch Ideas For Weight Loss - Carrot Pasta Sauce | Hurry The Food Up

Carrot Pasta Sauce

Check out the recipe here

Protein: 18g
Calories: 577kcal
Ready in: 35 minutes
Recipe by: EatSomethingVegan
Bonus: creamy, vegan

This Mediterranean rice bowl is one of our favorite recipes for meal prep. Full of whole grains & veggies, it’s simple, healthy and delicious.

100 Healthy Lunch Ideas For Weight Loss - Zoodles Spinach Mushroom Pasta | Hurry The Food Up

Zoodles with Spinach Mushroom Parmesan

Check out the recipe here

Protein: 16 g
Calories: 378 kcal
Ready in: 10 minutes
Recipe by: SpeakVeggieToMe
Bonus: gluten-free, keto

This keto, vegetarian, and gluten-free zoodles recipe with spinach, mushrooms, and parmesan is a simple and healthy classic that is perfect for lunch or a light dinner.

Protein: 13g
Calories: 399 kcal
Ready in: 35 minutes
Recipe by: TheCleanEatingCouple
Bonus: vegan, hearty

The Best Pasta Fagioli Soup recipe that is better than Olive Garden! Healthy, vegetarian & easy to make on the stove, crockpot or instant pot.

100 Healthy Lunch Ideas For Weight Loss - Vegan Soba Noodle Salad | Hurry The Food Up

Soba Noodle Salad

Check out the recipe here

Protein: 21g
Calories: 272 kcal
Ready in: 25 minutes
Recipe by: SixHungryFeet
Bonus: crunchy, gluten-free

Our Vegan Soba Noodle Salad is a refreshing and healthy meal that uses crunchy spring veggies and plant-based protein combined with a delicious homemade dressing.

Salad Lunches for Weight Loss

Buckwheat Salad with Kale and Feta

Check out the recipe here
4.75 from 4 votes
Protein: 19g
Calories: 437kcal
Ready in:32 minutes
Recipe by: Abril Macías

Bonus: gluten-free, transportable

Looking for an easy recipe for a gluten-free lunch you can bring to work with you? Dust off those mason jars and try our vegetarian kale, feta and buckwheat salad!

Lentil Tabbouleh

Check out the recipe here
5 from 4 votes
Protein: 19g
Calories: 460kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: vegan, fresh

Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!

High Fibre Avocado Citrus Salad with Feta

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 384kcal
Ready in:10 minutes
Recipe by: Abril Macías

Bonus: high fibre, colourful

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch!

I love this recipe, here’s how to make it right now!

No ratings yet
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 servings
Calories:384kcal
Author: Abril Macías

Ingredients

  • ½ avocado
  • 1 ½ orange (divided)
  • 1 red grapefruit
  • 1 tbsp honey
  • ¼ tsp salt
  • ¼ cup basil, fresh (torn)
  • ¼ tsp ginger, fresh (grated)
  • 2 oz low fat feta cheese (crumbled)
  • 2 cups baby spinach
  • 3 oz wholegrain bread (about 2 big slices, toasted)
  • Flaky salt or sea salt to taste
  • Black pepper to taste

Instructions

  • Slice the avocado. Peel 1 ½ orange and 1 grapefruit and cut them into round slices or wedges.
    ½ avocado, 1 ½ orange, 1 red grapefruit
  • In a small bowl add the juice of ½ an orange, the honey, the grated ginger and the table salt. Mix until incorporated.
    1 ½ orange, 1 tbsp honey, ¼ tsp salt, ¼ tsp ginger, fresh
  • In a salad bowl add the spinach, citrus fruits, avocado, torn basil leaves, and crumbled low fat feta cheese. Drizzle over the vinaigrette and fold everything over. Sprinkle generously some flaky salt and black pepper over the salad and serve with toast
    ½ avocado, 1 ½ orange, 1 red grapefruit, ¼ cup basil, fresh, 2 oz low fat feta cheese, 2 cups baby spinach, 3 oz wholegrain bread, Black pepper to taste, Flaky salt or sea salt to taste

NOTES

Looking for more yummy avo recipes? Try these:
Protein Packed Avocado Chickpea Salad
Quick and Creamy Avocado Pasta
Juicy and Refreshing Avocado Tomato Salad
Zesty & Bright Sweet Potato, Avocado and Lime Salad
Easy Peasy Guac and Nachos

Nutrition

Nutrition Facts
91 Healthy Lunch Ideas for Weight Loss
Amount per Serving
Calories
384
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
15
mg
5
%
Sodium
 
742
mg
32
%
Potassium
 
876
mg
25
%
Carbohydrates
 
58
g
19
%
Fiber
 
11
g
46
%
Sugar
 
30
g
33
%
Protein
 
15
g
30
%
Vitamin A
 
4682
IU
94
%
Vitamin C
 
105
mg
127
%
Calcium
 
154
mg
15
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

Chickpea Avocado Salad

Check out the recipe here
4.96 from 22 votes
Protein: 17g
Calories: 458kcal
Ready in:5 minutes
Recipe by: Hauke Fox

Bonus: filling, fibrous

A chickpea avocado salad!? That’s elite level healthy meals right there. From just one serving you get a great amount of protein and fiber, almost 20g of each! And don’t forget all those healthy fats!

Vegan Lentil and Potato Salad

Check out the recipe here
5 from 7 votes
Protein: 19g
Calories: 435kcal
Ready in:15 minutes
Recipe by: HurryTheFoodUp

Bonus: hearty, vegan

This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.75 from 44 votes
Protein: 34g
Calories: 551kcal
Ready in:25 minutes

Bonus: easy, tasty

Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.

Heavenly Halloumi Salad

Check out the recipe here
4.83 from 23 votes
Protein: 24g
Calories: 474kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: cheesy, gluten-free

Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!

Healthy Egg Salad

Check out the recipe here
5 from 4 votes
Protein: 24g
Calories: 446kcal
Ready in:20 minutes
Recipe by: Abril Macías

Bonus: gluten-free, good cholesterol

Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!

Dal Khichdi and Kachumber Salad

Check out the recipe here
4.75 from 8 votes
Protein: 21g
Calories: 459kcal
Ready in:1 hour
Recipe by: Gabriella English

Bonus: low fat, great meal prep

Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!

Couscous & Pear Salad with Goat’s Cheese

Check out the recipe here
5 from 1 vote
Protein: 18g
Calories: 438kcal
Ready in:22 minutes
Recipe by: Abril Macías

Bonus: high fibre, low fat

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat! Full of leafy greens and flavour!

85 Healthy Lunch Ideas For Weight Loss - Roasted Cauliflower Tahini Salad| Hurry The Food Up

Roasted Cauliflower Salad with Tahini Dressing

Check out the recipe here

Protein: 16g
Calories: 480 kcal
Ready in: 35 minutes
Recipe by: SixHungryFeet
Bonus: creamy, delicious

Filling, healthy, and absolutely delicious, this Middle Eastern-inspired dish will become a favourite in your kitchen.

100 Healthy Lunch Ideas For Weight Loss - Spiralised Beet Halloumi Salad | Hurry The Food Up

Spiralized Beet and Halloumi Salad

Check out the recipe here

Protein: 17g
Calories: 372kcal
Ready in: 30 minutes
Recipe by: HappyVeggieKitchen
Bonus: low carb, gluten free

A warm, rich and incredibly tasty beetroot and halloumi salad! This is a surprising and delicious vegetarian meal which comes together quickly and easily, and is packed with protein, nutrition and much flavor.

85 Healthy Lunch Ideas For Weight Loss - Herby Halloumi Salad | Hurry The Food Up

Herby Halloumi Lentil Salad

Check out the recipe here

Protein: 24g
Calories: 378kcal
Ready in: 20 minutes
Recipe by: HappyVeggieKitchen
Bonus: protein-packed, gluten-free

Easy to make with just eight ingredients, this salad is a filling and protein packed vegetarian meal or side dish. This is a flexible recipe and you can layer on whatever fresh herbs you have available – so it turns out a little bit differently every time!

85 Healthy Lunch Ideas For Weight Loss - Chickpea Greek Salad | Hurry The Food Up

Chopped Chickpea Greek Salad

Check out the recipe here

Protein: 18g
Calories: 382kcal
Ready in: 35 minutes
Recipe by: SlenderKitchen
Bonus: filling, fresh

This Chopped Greek Chickpea Salad is full of fresh veggies, chickpeas, feta cheese, olives, and a delicious vinaigrette. It’s a heartier spin of a classic Greek salad that makes a great meal or side dish.

Sandwich, Wrap, Pancake Lunches for Weight Loss

Healthy Refried Beans and Tortillas

Check out the recipe here
5 from 3 votes
Protein: 18g
Calories: 402kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: simple, high fibre

These healthy refried beans are our take on the traditional Mexican dish, with a health-conscious twist!

Vegetarian Banh Mi

Check out the recipe here
5 from 1 vote
Protein: 20g
Calories: 432kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: transportable, fresh veggies

Need a tasty sandwich that’s healthy too? Try our vegetarian banh mi, a light and healthy take on the Vietnamese classic!

Spinach Feta Pancakes

Check out the recipe here
4.95 from 35 votes
Protein: 29g
Calories: 459kcal
Ready in:30 minutes
Recipe by: Sofia & HurryTheFoodUp

Bonus: quick, easy

These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!

Smooching Mushrooms on Toast

Check out the recipe here
4.80 from 20 votes
Protein: 20g
Calories: 409kcal
Ready in:12 minutes

Bonus: simple, speedy

Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a midday meal to a light dinner.

Pineapple Cottage Breakfast Burrito

Check out the recipe here
4.91 from 11 votes
Protein: 16g
Calories: 395kcal
Ready in:15 minutes
Recipe by: Sharon

Bonus: simple, transportable

These are the best breakfast burritos we’ve ever had! An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible.

Perfect Pizza Pancake Recipe

Check out the recipe here
4.68 from 28 votes
Protein: 25g
Calories: 405kcal
Ready in:25 minutes
Recipe by: Dave

Bonus: comfort food, adaptable

These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds!

Chickpea Pancakes #2 – Caramelized Onion and Feta

Check out the recipe here
4.85 from 19 votes
Protein: 23g
Calories: 441kcal
Ready in:25 minutes
Recipe by: Hauke

Bonus: versatile, gluten free

These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again!

Greek Pitas

Check out the recipe here
4.84 from 25 votes
Protein: 25g
Calories: 520kcal
Ready in:10 minutes
Recipe by: HurryTheFoodUp

Bonus: picnic food, high protein

Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.

Scrambled Eggs with Cream Cheese

Check out the recipe here
5 from 5 votes
Protein: 22g
Calories: 383kcal
Ready in:15 minutes
Recipe by: Abril Macías

Bonus: creamy, simple

Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast!

Vegetarian Tacos – Authentic Mexican Flavours!

Check out the recipe here
4.81 from 26 votes
Protein: 18g
Calories: 588kcal
Ready in:30 minutes
Recipe by: Lorena & HurryTheFoodUp

Bonus: flavourful, filling

These vegetarian tacos are really hard to beat. There’s just something about that crunchy mix of onions, peppers and beans surrounded by crispy tacos, topped off with a sweet mango and avocado sauce.

Sweet Potato Tacos

Check out the recipe here
5 from 1 vote
Protein: 16g
Calories: 598kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: high fibre, antioxidant rich

Watching your weight but love Mexican food? Give taco night a healthy twist with these light, tasty sweet potato tacos!

Vegan Lettuce Wraps

Check out the recipe here
5 from 3 votes
Protein: 15g
Calories: 370kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: vegan, light

Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu!

85 Healthy Lunch Ideas For Weight Loss - Easy Quorn Fajitas | Hurry The Food Up

Easy Vegetable Quorn Fajitas

Check out the recipe here

Protein: 17g
Calories: 296kcal
Ready in: 25 minutes
Recipe by: VeganPunks
Bonus: fun, fake meat treat

Quorn Fajitas is an instant winning dinner that’s ready in under 30 minutes and only needs one pot. With just a few spices, vegan chicken and all the toppings, we’re sure you’ll be left wanting more. It’s also a meal that packs in loads of plant protein.

85 Healthy Lunch Ideas For Weight Loss - Chickpea Salad Sandwich | Hurry The Food Up

Smashed Chickpea Salad Sandwich

Check out the recipe here

Protein: 14g
Calories: 290 kcal
Ready in: 15 minutes
Recipe by: ChoosingChia
Bonus: high protein, transportable

Want a healthy easy lunch? This Smashed Chickpea Salad Sandwich has you covered! It’s easy to make and perfect to make ahead of time for meal prep, or to eat on the go!

85 Healthy Lunch Ideas For Weight Loss - Green Summer Rolls | Hurry The Food Up

Green Summer Rolls with Peanut Sauce

Check out the recipe here

Protein: 16g
Calories: 313 kcal
Ready in: 15 minutes
Recipe by: SixHungryFeet
Bonus: beautiful, light

Our homemade Green Summer Rolls are a healthy meal that you can prepare all year round as a snack, appetizer, or light meal. Served with a delicious Peanut butter dipping Sauce, these fresh rolls have become a favorite at home!

85 Healthy Lunch Ideas For Weight Loss - Smashed Chickpea Salad Sandwich | Hurry The Food Up

Smashed Chickpea Salad Sandwich

Check out the recipe here

Protein: 16g
Calories: 385 kcal
Ready in: 10 minutes
Recipe by: Vanilla&Bean
Bonus: flavourful, full of veggies

Tangy Smashed Chickpea Salad Sandwich with dill and spicy mustard makes a delicious vegetarian dip, spread or try it with Multigrain Sourdough Bread as a sandwich!

85 Healthy Lunch Ideas For Weight Loss - Lemon Dill Chickpea Salad Sandwich| Hurry The Food Up

Lemon Dill Chickpea Sandwich

Check out the recipe here

Protein: 17g
Calories: 332kcal
Ready in: 10 minutes
Recipe by: EvergreenKitchen
Bonus: simple, filling

An easy and delicious plant-based sandwich to brighten up your weekday lunches. The flavorful, protein-rich chickpea filling is studded with fresh dill, lemon, and crisp celery.

Bowl Lunches for Weight Loss

Black Bean Burrito Bowl

Check out the recipe here
5 from 2 votes
Protein: 28g
Calories: 516kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: high protein, colourful

In this healthiest of burrito bowls we’ve got quinoa, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta!

Healthy Vegan Poke Bowl with Sesame Tofu

Check out the recipe here
No ratings yet
Protein: 18g
Calories: 571kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: vegan, gluten-free

Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now!

Smoked Tofu and Hummus Buddha Bowl

Check out the recipe here
4.78 from 18 votes
Protein: 21g
Calories: 426kcal
Ready in:15 minutes
Recipe by: Hauke

Bonus: easy, tasty

Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

Crispy Potato Lentil Buddha Bowl

Check out the recipe here
4.78 from 9 votes
Protein: 22g
Calories: 478kcal
Ready in:40 minutes
Recipe by: Hauke

Bonus: filling, hearty

Four easy steps to a delicious and nutritious crispy, crunchy potato lunch. Make your colleagues jealous!

Mediterranean Rice Bowl

Check out the recipe here
5 from 3 votes
Protein: 21g
Calories: 511kcal
Ready in:15 minutes
Recipe by: Abril Macías

Bonus: filling, full of veggies

This Carrot Pasta Sauce is smooth and creamy, and it goes perfectly with any pasta. It has a sweet and savory flavor that you’ll find completely irresistible.

100 Healthy Lunch Ideas For Weight Loss - Vegan Poke Bowl | Hurry The Food Up

Vegan Poke Bowl

Check out the recipe here

Protein: 17g
Calories: 382 kcal
Ready in: 20 minutes
Recipe by: OurPlantBasedWorld
Bonus: colourful, full of veggies

This Vegan Poke bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the delicious mint sauce.

85 Healthy Lunch Ideas For Weight Loss - Roasted Summer Veggie Salad Bowl | Hurry The Food Up

Roasted Summer Veggie Salad Bowl

Check out the recipe here

Protein: 16g
Calories: 463 kcal
Ready in: 25 minutes
Recipe by: RandaDerkson
Bonus: great meal prep, fibrous

This easy roasted summer veggie salad bowls recipe makes a delicious dinner or a tasty meal prep lunch for the work week.

85 Healthy Lunch Ideas For Weight Loss - Mediterranean Grain Bowl | Hurry The Food Up

Mediterranean Grain Bowl

Check out the recipe here

Protein: 17g
Calories: 515 kcal
Ready in: 20 minutes
Recipe by: CookEatLiveLove
Bonus: flavourful, fresh

Chewy, tender bulgur combined with crunchy fresh vegetables and chickpeas and seasoned with classic greek flavors of extra-virgin olive oil and dried oregano. One of the yummiest grain bowls out there!

100 Healthy Lunch Ideas For Weight Loss - Greek Buddha Bowl | Hurry The Food Up

Greek Buddha Bowl

Check out the recipe here

Protein: 17g
Calories: 418kcal
Ready in: 10 minutes
Recipe by: NoSweatVegan
Bonus: vegan, oil free

This vegan Greek Buddha Bowl makes a quick, healthy, and delicious lunch or dinner. Made with chickpeas, couscous, and an array of Mediterranean veggies, this nourishing bowl is topped with a simple hummus vinaigrette. Perfect for lunch meal prep and packed lunches, too!

100 Healthy Lunch Ideas For Weight Loss - Mexican Tofu Quinoa Bowl | Hurry The Food Up

Mexican Baked Tofu & Quinoa Bowl

Check out the recipe here

Protein: 23g
Calories: 449 kcal
Ready in: 30 minutes
Recipe by: VeganPunks
Bonus: vegan, gluten free

This Mexican Baked Tofu Quinoa Bowl is easy to prepare, the great example of healthy meal prep ideas and packed with healthy plant-powered protein. Ancho, chilli and cumin powder give it that Mexican flavour and the tofu, beans and quinoa deliver the filling, protein-packed meal. It’s also vegan and gluten-free!

85 Healthy Lunch Ideas For Weight Loss - Greek Power Bowl | Hurry The Food Up

Greek Power Bowl

Check out the recipe here

Protein: 21.5g
Calories: 600 kcal
Ready in: 45 minutes
Recipe by: ChoosingChia
Bonus: one-bowl, filling

These Vegetarian Greek Power Bowls are perfect for a healthy lunch or dinner and is a great meal prep bowl!

Soup Lunches for Weight Loss

Lentil Vegetable Soup

Check out the recipe here
4.88 from 8 votes
Protein: 19g
Calories: 438kcal
Ready in:45 minutes
Recipe by: Gabriela English

Bonus: vegan, high fibre

Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!

Vegan Pho Recipe – Vietnamese Noodle Soup

Check out the recipe here
5 from 2 votes
Protein: 20g
Calories: 589kcal
Ready in:20 minutes

Bonus: warming, filling

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Spicy Corn Chowder

Check out the recipe here
4.68 from 49 votes
Protein: 20g
Calories: 479kcal
Ready in:25 minutes

Bonus: filling, creamy

A spicy, creamy corn chowder that’s satisfying and filling. Simple to make, ready in 25 minutes. Vegetarian and healthy. Tastes best when it’s cold outside.

Creamy Curried Lentil Soup with Coconut

Check out the recipe here
5 from 9 votes
Protein: 19g
Calories: 493kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: nutty, creamy

Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber and a high-summer taste!

Zucchini (Courgette) Basil Soup

Check out the recipe here
5 from 1 vote
Protein: 14g
Calories: 264kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: light, creamy

Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup!

Easy Broccoli and Cauliflower Soup

Check out the recipe here
4.62 from 108 votes
Protein: 15g
Calories: 258kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: filling, low calorie

Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins and only five mins to prep!

Kale and White Bean Soup

Check out the recipe here
5 from 2 votes
Protein: 23g
Calories: 458kcal
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: hearty, tasty

Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.

Asian-style Creamy Corn Soup

Check out the recipe here
4.78 from 9 votes
Protein: 9g
Calories: 395kcal
Ready in:20 minutes

Bonus: vegan, spicy

This speedy and creamy roasted corn soup is here to show the world just how much vegan food rocks. Why should vegans have all the fun?!

85 Healthy Lunch Ideas For Weight Loss - Curried Red Lentil Soup | Hurry The Food Up

Lentil Spinach Soup

Check out the recipe here

Protein: 16g
Calories: 272 kcal
Ready in: 30 minutes
Recipe by: FoodMeanderings
Bonus: warming, simple

This easy and healthy Red Lentil Spinach Soup is a hearty and delicious vegetarian meal that’s ready in 30 minutes!

85 Healthy Lunch Ideas For Weight Loss - Lentil Brown Rice Stuffed Pepper Soup| Hurry The Food Up

Lentil Brown Rice Stuffed Pepper Soup

Check out the recipe here

Protein: 20g
Calories: 397 kcal
Ready in: 55 minutes
Recipe by: SlenderKitchen
Bonus: gluten-free, full of veggies

Stuffed Pepper Soup packed with lentils, brown rice, tomatoes, spinach, zucchini, garlic, and spices makes the most delicious and filling vegetarian soup. This easy meal is nutritious and so tasty.

100 Healthy Lunch Ideas For Weight Loss - Vegan Potato Soup | Hurry The Food Up

Vegan Potato Soup

Check out the recipe here

Protein: 15g
Calories: 338 kcal
Ready in: 40 minutes
Recipe by: BePlantwell
Bonus: filling, vegan

The best homemade vegan potato soup recipe with kale, rosemary, white beans, celery, carrots, onion and garlic. Healthy and super flavorful!

85 Healthy Lunch Ideas For Weight Loss - Lentil Curry Soup | Hurry The Food Up

Curry Lentil Soup

Check out the recipe here

Protein: 18g
Calories: 433 kcal
Ready in: 1 hour 5 minutes (10 minutes prep)
Recipe by: FeastingNotFasting
Bonus: filling, great for meal prep

Curry lentil soup that’s chock-full of healthy yet delicious ingredients that meld together into a comforting, fulfilling, nutritious meal.

100 Healthy Lunch Ideas For Weight Loss - Sweet Potato Lentil Soup | Hurry The Food Up

Sweet Potato Lentil Soup

Check out the recipe here

Protein: 20g
Calories: 336kcal
Ready in: 40 minutes
Recipe by: FeastingNotFasting
Bonus: warming, full of veg

This sweet potato lentil soup is one of our favorite comforting recipes! It’s naturally vegan and seasoned with cumin, chili powder, lime, and cilantro.

100 Healthy Lunch Ideas For Weight Loss - Tomato Basil Soup | Hurry The Food Up

Vegan Tomato Basil Soup

Check out the recipe here

Protein: 17g
Calories: 337 kcal
Ready in: 30 minutes
Recipe by: MyVeganMinimalist
Bonus: light, flavourful

This vegan tomato basil soup contains THREE portions of vegetables per serving. It’s packed full of flavour and nutrients, but also EASY as a breeze to make, so why not grab your favourite apron and get cooking now.

Bake and Stew Lunches for Weight Loss

Bean and Pasta Vegetarian Casserole

Check out the recipe here
4.67 from 15 votes
Protein: 21g
Calories: 512kcal
Ready in:40 minutes
Recipe by: Abril Macias

Bonus: one dish, low effort

A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner.

Mouthwatering Meatless Chili Sin Carne (vegan)

Check out the recipe here
4.74 from 87 votes
Protein: 15g
Calories: 367kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: spicy, warming

Who said meat free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.

Roasted Fennel and Carrots with Chickpeas

Check out the recipe here
5 from 1 vote
Protein: 25g
Calories: 586kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: gluten-free, unusual flavours

Looking for new oven ideas? Try this delicious roasted fennel and baby carrots with chickpeas! 22g protein per serving!

Vegan Broccoli Casserole

Check out the recipe here
5 from 3 votes
Protein: 14g
Calories: 463kcal
Ready in:35 minutes
Recipe by: Abril Macías

Bonus: filling and warm

Looking for healthy comfort food options? This vegan broccoli casserole is hearty, filling & surprisingly light! Try it now!

Tomato Shakshuka

Check out the recipe here
5 from 5 votes
Protein: 18g
Calories: 354kcal
Ready in:25 minutes

Bonus: simple, flavourful

This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!

Sexy Vegan Lentil Stew

Check out the recipe here
4.81 from 46 votes
Protein: 16g
Calories: 420kcal
Ready in:30 minutes
Recipe by: Cristina Parés & HurryTheFoodUp

Bonus: filling, vegan 

The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.

Vegan Mushroom Stew with Coconut

Check out the recipe here
5 from 6 votes
Protein: 20g
Calories: 464kcal
Ready in:37 minutes
Recipe by: Abril Macías

Bonus: warming, hearty

After something light and tasty for dinner? Try our high protein coconut mushroom stew – did we mention it’s vegan too?

Mexican Bean Stew

Check out the recipe here
4.82 from 11 votes
Protein: 15g
Calories: 398kcal
Ready in:25 minutes
Recipe by: Abril Macías

Bonus: legume loaded, filling

After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now!

Low-Carb Spinach and Cheese Pie

Check out the recipe here
4.74 from 45 votes
Protein: 24g
Calories: 449kcal
Ready in:40 minutes
Recipe by: HurryTheFoodUp

Bonus: keto-friendly, gluten-free

This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously!

Roasted Asparagus and Tomato with Halloumi

Check out the recipe here
5 from 2 votes
Protein: 21g
Calories: 406kcal
Ready in:32 minutes
Recipe by: Abril Macías

Bonus: one tray, gluten-free

After a healthy, quick to make meal? Try our roasted asparagus and tomatoes with halloumi and quinoa. Ready in 30 minutes!

The Manc Special

Check out the recipe here
5 from 3 votes
Protein: 20g
Calories: 432kcal
Ready in:12 minutes

Bonus: simple, quick

High in protein, high in taste. So simple it just works. Full ingredients and easy cooking instructions right this way!

85 Healthy Lunch Ideas For Weight Loss - Brothy Baked White Beans | Hurry The Food Up

Borhy Oven Baked Beans

Check out the recipe here

Protein: 26g
Calories: 483 kcal
Ready in: 2 hours (prep 15 minutes)
Recipe by: EvergreenKitchen
Bonus: perfect for meal prep, high protein

Delicious brothy homemade white beans. Infused with garlic and herbs, the flavorful broth is good to the last drop! Baking beans in the oven makes for easy, hands off cooking. Meal prep these beans and eat them the next day, for healthy, protein packed meals throughout the week.

100 Healthy Lunch Ideas For Weight Loss - Vegan Southwestern Tofu Scramble | Hurry The Food Up

Southwestern Tofu Scramble

Check out the recipe here

Protein: 15.8g
Calories: 190 kcal
Ready in: 25 minutes
Recipe by: ResplendentKitchen
Bonus: high protein, comforting

This Vegan Southwestern Tofu Scramble is a healthy, satisfying, and protein-packed vegan breakfast that you’ll want to make again and again. Firm tofu is sauteed with bell pepper, tomato, shallot, green onions, garlic, roasted green chile, and kale for the best vegan scrambled “eggs”!

85 Healthy Lunch Ideas For Weight Loss - Italian Green Beans | Hurry The Food Up

Italian Green Beans

Check out the recipe here

Protein: 15g
Calories: 333 kcal
Ready in: 35 minutes
Recipe by: CristinasCucina
Bonus: simple, light

A simple, rustic Italian dish (cucina povera style) with green beans and tomatoes. Definitely a delicious way to eat green beans.

85 Healthy Lunch Ideas For Weight Loss - Crustless Broccoli Quiche | Hurry The Food Up

Crustless Broccoli and Cheese Tart

Check out the recipe here

Protein: 17.4g
Calories: 338 kcal per two slice serving
Ready in: 20 minutes
Recipe by: FoodleClub
Bonus: gluten-free, can be served hot or cold

This crustless broccoli and cheese tart is going to knock your socks off. It’s made with an entire head of broccoli, packed with cheese and bound together with egg.

85 Healthy Lunch Ideas For Weight Loss - Paneer Jalfrezi | Hurry The Food Up

Easy Paneer Jalfrezi

Check out the recipe here

Protein: 14.7 g
Calories: 165 kcal
Ready in: 20 minutes
Recipe by: VegBuffet
Bonus: creamy, spicy

Paneer Jalfrezi is a healthy recipe of paneer blended with vegetables like peppers, pumpkin, carrots and broccoli by simmering them in onion and tomato gravy.

85 Healthy Lunch Ideas For Weight Loss - Curried Red Lentils | Hurry The Food Up

Creamy Red Lentil Curry

Check out the recipe here

Protein: 20g
Calories: 404 kcal
Ready in: 20 minutes
Recipe by: OurPlantBasedWorld
Bonus: protein-packed, super speedy

This one-pot Creamy Red Lentil Curry is one of my favorite dishes because it’s super flavorful, nutritious, protein-packed, and you can make it in a blink of an eye.

⚡️ Unlock 6 more healthy vegetarian lunch ideas for sporty people 💪🏽

The following recipes are the upgraded high-protein versions of our meals 😎

You lift weights, do sports and you need more calories? 

These locked recipes are upgraded versions of the recipes we have available on the blog: that means all of them are between 500-700kcal and contain at least 24g+ protein, many a lot more. 

To unlock them create a free account.

You’ll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter (from which you can unsubscribe whenever you want).

log in (you’ll automatically get directed back here)

How do we pick the best healthy lunch ideas for weight loss?

We picked these recipes by thinking ‘what would we include in a weight loss meal plan?’

We don’t cook with meat or fish, because we believe in the health benefits of a vegetarian diet, so all these recipes are meat-free and fish-free.

Our healthy diet weight loss guidelines work with a daily calorie allowance of 1500 per day for most women and 1800 per day for most men.

So we keep our healthy weight loss lunches under 600 kcal, because that usually means you can have a reasonably sized breakfast and dinner and still maintain a slim calorie deficit.

However, the important thing to remember is that it’s not all about calories! It’s also important to look at what those calories are made up of, so you know you are getting a balanced lunch.

So, what should I eat in lunch to lose weight?

The best weight loss lunches are full of fresh veggies, whole grain carbs and a good balance of macronutrients (carbs, proteins and fats).

We think that protein and fibre are very important to focus on particularly when you are trying to lose weight, because protein and fibre help you to feel full.

So every one of these lunches contains at least 15g protein and at least 5g fibre.

We also think it is important to pay attention to fat levels. That doesn’t mean just keeping them low! Fat is not your enemy, your body needs a certain amount of fat to function.

The main reason why weight loss foods might also be low fat is because fat is calorie dense. Lots of fat usually means a smaller quantity of food and less satiety which can make it more difficult to lose weight.

When we say it is important to pay attention to fat levels, we mean it is important to make sure that you are getting the right amount of the right fats. That means focussing on healthy unsaturated fat and reducing unhealthy saturated fat.

These healthy lunch ideas for weight loss contain no more than 25g overall fat and 5g saturated fat.

We also like to choose whole grains for lunch because they are generally more fibrous and nutritious than refined carbs which have had much of their goodness stripped away.

What’s on the menu? What’s the HEALTHIEST lunch I can eat?

So, if you asked me what would I pick for your today’s weight loss lunch recipe?

If you are looking for extra high protein lunch ideas for weight loss, maybe because you are incorporating weight loss into an increased exercise routine, you should try this herby halloumi lentil salad.

Or this Mexican quinoa bowl.

If you need weight loss friendly healthy lunch ideas for work, we have two amazing mason jar salads you NEED to try!

The first is this delicious gluten free buckwheat salad in a jar, the second is easy homemade ramen in a jar!

We hope you have enjoyed trying some new healthy lunch ideas for weight loss!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating