85 Healthy Lunch Ideas for Weight Loss
Having healthy lunch ideas for weight loss to hand can really contribute to the success of your weight loss goals.
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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 85 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
1. Easy Homemade Ramen in a Jar
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!
2. Pasta Arrabiata
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!
3. Vegan Lentil Bolognese
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 High Protein Meal Plan for Weight Loss
4. Vegetarian Fried Rice
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!
5. Vegan Vegetable Lo Mein
Bonus: easy, tasty
Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!
6. Dragon Noodles
Bonus: super spicy, vegan
Love spice? Love noodles? Want both those things in 1 healthy package? Try our delicious spicy dragon noodles now!
7. Lentil Pasta with Tempeh & Spinach
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.
8. Feta Lemon Zucchini Pasta
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.
9. Carrot Pasta Sauce
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 (and one of our favorite vegetarian mediterranean recipes). Full of whole grains & veggies, it’s simple, healthy and delicious.
10. Zoodles with Spinach & Parmesan
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 (learn how to make zucchini pasta here!).
11. Pasta Fagioli
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.
12. Soba Noodle Salad
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 (and if you like, you’ll want to check out these plant-based protein salads too!).
Salad lunches for weight loss
13. Buckwheat Salad with Kale & Feta
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!
14. Lentil Tabbouleh
Bonus: vegan, fresh
Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!
15. Avocado Citrus Salad with Feta
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!
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 toast½ 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
Nutrition
16. Chickpea Avocado Salad
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!
17. Vegan Lentil & Potato Salad
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!
18. Fitness Lentil Bean Salad
Bonus: easy, tasty
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
19. Heavenly Halloumi Salad
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!
20. Healthy Egg Salad
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 (find out more about why eggs are good for weight loss here!)!
21. Dal Khichdi and Kachumber Salad
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!
22. Pear Salad with Goat’s Cheese
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!
23. Cauliflower Salad with Tahini Dressing
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.
24. Spiralized Beet & Halloumi Salad
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.
25. Herby Halloumi Lentil Salad
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 idea 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!
26. Chopped Chickpea Greek Salad
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
27. Healthy Refried Beans and Tortillas
Bonus: simple, high fibre
These healthy refried beans are our take on the traditional Mexican dish, with a health-conscious twist!
28. Vegetarian Banh Mi
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!
29. Spinach Feta Pancakes
Bonus: quick, easy
These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!
30. Smooching Mushrooms on Toast
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.
31. Pineapple Cottage Breakfast Burrito
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.
32. Perfect Pizza Pancake Recipe
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 (check out our fave vegetarian pizza recipes for more inspo)!
33. Chickpea Pancakes With Onion & Feta
Bonus: versatile, gluten free
These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again!
34. Greek Pitas
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 (check out these healthy vegetarian snacks if you want more like this!).
35. Scrambled Eggs with Cream Cheese
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!
36. Vegetarian Tacos – Authentic Mexican Flavours!
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.
37. Sweet Potato Tacos
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 (and why not try some other veggie taco recipes while you’re at it!)!
38. Vegan Lettuce Wraps
Bonus: vegan, light
Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu (and if you like them, try these vegetarian wraps too!)!
39. Easy Vegetable Quorn Fajitas
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.
40. Smashed Chickpea Salad Sandwich
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!
41. Green Rolls with Peanut Sauce
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!
42. Smashed Chickpea Salad Sandwich
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 (more easy dip ideas this way!)!
43. Lemon Dill Chickpea Sandwich
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
44. Black Bean Burrito Bowl
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!
45. Poke Bowl with Sesame Tofu
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!
46. Smoked Tofu & Hummus Buddha Bowl
Bonus: easy, tasty
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect simple vegan lunch recipe (or dinner!)
47. Crispy Potato Lentil Buddha Bowl
Bonus: filling, hearty
Four easy steps to a delicious and nutritious crispy, crunchy potato lunch. Make your colleagues jealous!
48. Mediterranean Rice Bowl
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.
49. Vegan Poke Bowl
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.
50. Roasted Veggie Salad Bowl
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.
51. Mediterranean Grain Bowl
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!
52. Greek Buddha Bowl
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!
53. Mexican Baked Tofu & Quinoa Bowl
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!
54. Greek Power Bowl
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
55. Lentil Vegetable Soup
Bonus: vegan, high fibre
Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!
56. Vegan Pho – Vietnamese Noodle Soup
Bonus: warming, filling
After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!
57. Spicy Corn Chowder
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.
58. Curried Lentil Soup with Coconut
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!
59. Zucchini (Courgette) Basil Soup
Bonus: light, creamy
Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup!
60. Easy Broccoli and Cauliflower Soup
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!
61. Kale and White Bean Soup
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.
62. Asian-style Creamy Corn Soup
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?!
63. Lentil Spinach Soup
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 (if this sounds good, check out our other veggie soups for weight loss!)!
64. Mexican Lentil Soup
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.
65. Vegan Potato Soup
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!
66. Curry Lentil Soup
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.
67. Sweet Potato Lentil Soup
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.
68. Vegan Tomato Basil Soup
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
69. Bean & Pasta Vegetarian Casserole
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.
70. Meatless Chili Sin Carne
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.
71. Roasted Fennel with Chickpeas
Bonus: gluten-free, unusual flavours
Looking for new oven ideas? Try this delicious roasted fennel and baby carrots with chickpeas! 22g protein per serving!
72. Vegan Broccoli Casserole
Bonus: filling and warm
Looking for healthy comfort food options? This vegan broccoli casserole is hearty, filling & surprisingly light! Try it now!
73. Tomato Shakshuka
Bonus: simple, flavourful
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!
74. Sexy Vegan Lentil Stew
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.
75. Vegan Mushroom Stew with Coconut
Bonus: warming, hearty
After something light and tasty for dinner? Try our high protein coconut mushroom stew – did we mention it’s vegan too?
76. Mexican Bean Stew
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!
77. Low-Carb Spinach and Cheese Pie
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!
78. Roasted Asparagus with Halloumi
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!
79. The Manc Special
Bonus: simple, quick
High in protein, high in taste. So simple it just works. Full ingredients and easy cooking instructions right this way!
80. Borhy Oven Baked Beans
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.
81. Southwestern Tofu Scramble
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”!
82. Italian Green Beans
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.
83. Crustless Broccoli & Cheese Tart
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.
84. Easy Paneer Jalfrezi
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. Creamy Red Lentil Curry
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.
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 (this goes up again once you reach the weight maintenance phase).
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 (try adding these 300 calorie breakfasts to your meal plan!).
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, fruits like these best weight loss fruits, 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 (why not try some of these low calorie lunches too?)!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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