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When it’s midday and you realize your stomach is already growling, the last thing you want to do is find a place to get a healthful meal. You’re hungry, and it’s just so convenient to head to the office cafeteria for whatever they have to offer. But if your goal is losing weight, planning healthy lunch ideas for weight loss to have at the ready makes the biggest difference in supporting your goals.
And skipping out on lunch is never an option. “It’s unfair to expect our body or brain to perform at their best if we aren’t providing the fuel they need through food,” says Cara Harbstreet, M.S., R.D., L.D., owner of Street Smart Nutrition. “Skipping a mid-day meal eliminates a key opportunity to get essential nutrition or food groups that may not show up in other meals or snacks.”
How to build a healthy lunch for weight loss
The most important thing to keep in mind when planning your lunches for the week is choosing foods that taste good to you, make you feel good, and keep you satisfied, says Andrea Mathis, M.A., R.D.N., L.D.N., author of The Complete Book of Smoothies. Without that, you won’t enjoy or look forward to your meals and you’re more likely to snack throughout the day.
Additionally, choose foods that are nutrient-dense and support your health goals, Mathis says. Your plate should include fiber, fat, and protein to promote the feeling of fullness and manage appetite. One of her favorite ingredients to incorporate into meals is avocados, which have heart-healthy fats and fiber to keep you satisfied.
And if you’re struggling with planning lunches that help you reach your goals, Mathis encourages setting realistic and sustainable goals for yourself. “To help you stay on track, choose meals that are easy to prepare and set aside a time or day to prep your meals,” she says. Harbstreet adds that you can try “habit stacking” which includes attaching meal prep to a habit you already have. For example, you could prep your lunch as soon as you get home instead of waiting for later when you’d rather be relaxing, she suggests.
Ready to get cooking? Here are 35 of our favorite lunch ideas for weight loss that you can incorporate into your meal prep routine ASAP.
1
Herbed Shrimp and Cabbage Roll-Ups
This 15-minute recipe holds up well in the fridge, has a ton of protein to keep you full, and is the perfect, fresh addition to your lunch box. Serve it up with some additional sides for a full meal, and you’ll look forward to lunchtime all morning.
Get the recipe for Herbed Shrimp and Cabbage Roll-Ups »
2
Chipotle Chicken Fajitas
These 30-minute fajitas are a crowd-pleaser and bring a ton of flavor to your midday meal. We love how versatile this recipe is, so you can mix up the protein, veggies, and toppings to accommodate your preferences. Plus, the recipe calls for tortillas to make classic fajitas, but you can swap in a bowl of rice, quinoa, or greens for a bowl-style meal that’s easier to pack on the go.
Get the recipe for Chipotle Chicken Fajitas»
3
Fiery Black Bean Soup
Cozy up with a smoky bowl of black bean soup packed with tomatillos, peppers, fire-roasted tomatoes, and so much more. Swap in vegetable broth for a vegetarian version or add rotisserie chicken or a side salad for a little bit more.
Get the recipe for Fiery Black Bean Soup»
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4
Thai Turkey Lettuce Cups
Pack lettuce leaves, an herby, creamy cilantro sauce, and flavorful Thai-inspired ground turkey for a super filling and delicious lunch. It takes just 20 minutes to throw together, but if you’re looking for a little bit more, we love this served bowl-style with greens and a grain like rice or quinoa.
Get the recipe for Thai Turkey Lettuce Cups»
5
Vegetable Fried Rice
Next time you order takeout, order an extra side of rice for this delicious DIY fried rice recipe. It’s fantastic as is, but the dish also acts as a great base for someone who likes to mix up their meal prep. Shelled edamame and eggs bring a ton of protein, but chunks of tofu, chicken, or other proteins can amp up the recipe if you need a little more or want to add variety to your meals.
Get the recipe for Vegetable Fried Rice »
6
Tex-Mex Salmon Bowls
While some may turn their noses up at seafood in the office, this Tex-Mex-style bowl can be served room temp, so there’s no need to use the shared microwave. Mix up the toppings however you like, but we love the avocado and tomato salsa for a fresh pop of flavor.
Get the recipe for Tex-Mex Salmon Bowls »
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7
Sautéed Chicken and Salad With Passion Fruit Vinaigrette
A classic salad with chicken seems like nothing special, but the passion fruit vinaigrette adds a touch of sour, sweet, acid, and fruit that takes this lunch next level. Plus, a touch of mint and peanuts at the end ties the plate together for a filling and special salad that’ll really impress.
Get the recipe for Sautéed Chicken and Salad With Passion Fruit Vinaigrette »
8
Salmon Banh Mi With Spicy Mayo
This traditional Vietnamese sandwich gets a fun spin with salmon and spicy mayo. Don’t skip on the pickled carrot and radish salad, because it adds an acidic and briny element that pulls the whole sandwich together.
Get the recipe for Salmon Banh Mi With Spicy Mayo »
9
Crunchy Turkey Salad
Some salads get soggy when meal prepped, but this high protein meal comes together in just 15 minutes and can feed you all week long. The Napa and red cabbage combo are ultra crunchy, and the Cara Cara oranges bring a nice sweetness to the mix for this flavorful bowl.
Get the recipe for Crunchy Turkey Salad»
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10
Shrimp, Avocado, and Egg Chopped Salad
This salad is a powerhouse of nutrients. The shrimp and hard-boiled eggs bring a ton of protein, avocado has heart-healthy fats, and the mix of greens and other veggies helps you reach your daily vegetable goal.
Get the recipe for Shrimp, Avocado, and Egg Chopped Salad »
11
White Bean, Tuna, and Roasted Pepper Salad
When you don’t have enough time to run to the supermarket, all you need are some pantry staples and a head of lettuce for a fiber and protein-heavy meal. Jarred roasted red peppers, olives, and artichokes combined with a can of cannellini beans and tuna for a healthy meal with items you probably have on hand.
Get the recipe for White Bean, Tuna, and Roasted Pepper Salad»
12
Southwestern Chopped Salad
The creamy avocado dressing really takes this salad over the top, but the simple bed of greens, beans, cucumbers, red peppers, and spiced shrimp make this super filling, high protein, and easy to throw together for the week.
Get the recipe for Southwestern Chopped Salad»
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13
Chicken With Fried Cauliflower Rice
This veggie and protein-packed dish is super simple and full of flavor. For a pro tip, if you’re not quite sure about cauliflower rice, mix two cups of cauliflower rice into two cups of regular rice. This will help you ease into the flavor while still increasing your veggie and fiber intake.
Get the recipe for Chicken With Fried Cauliflower Rice»
14
Parmesan Chicken & Roasted Tomato Sandwiches
When all you’re craving is a chicken parm, this lighter spin makes lunchtime as tasty as it is healthy. Thin chicken cutlets are topped with grated parmesan and roasted tomatoes make for a sugar-free alternative to jarred marinara.
15
Vietnamese Lettuce Wraps
Swap in tofu, chicken, or beef for pork as needed, and you have a super versatile meat mixture that tastes great on almost anything. We love it paired with the sweet and spicy dipping sauce, topped with the fresh herb salad, and spooned into lettuce cups or over a bed of greens for a quick lunch.
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16
Wild Salmon Salad
This salad is perfect to keep in your back pocket when you want something fresh, but don’t want to spend hours in the kitchen. It takes just 15 minutes to throw together and featured simply roasted salmon, crisp greens and veggies, creamy avocado, crunchy almonds, and simple balsamic dressing.
Get the recipe for Wild Salmon Salad »
17
Sweet and Sticky Tofu Noodle Bowl
When you’re just craving a sweet and salty noodle dish, this nutrient-packed option is a great alternative that comes together in just 30 minutes. Udon noodles act as a base that gets a sweet and sticky sauce and is amped up with garlic, ginger, and scallions. Then, crispy tofu brings filling protein to the mix, and spinach and baby bok choy add flavor, veggies, and fiber.
Get the recipe for Sweet and Sticky Tofu Noodle Bowl»
18
Salmon Salad With Avocado and Sweet Grape Tomatoes
Salmon, avocado, and almonds are super filling and bring heart-healthy fats to your lunch bowl. Mix up the veggies however you like, but we think the baby greens, tomatoes, and scallions pair perfectly with the simple balsamic dressing in this incredibly easy salad.
Get the recipe for Salmon Salad With Avocado and Sweet Grape Tomatoes»
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19
Lentil and Steak Salad
Steak and lentils play double duty to bring 25 grams of protein to this salad. Paired with juicy, tart grapefruit and peppery arugula, this super simple salad is ultra filling, delicious, and perfect for lunch prep.
Get the recipe for Lentil and Steak Salad»
20
Tuna and Cheddar Wraps
When you’re just craving something really simple, these tuna and cheddar wraps save the day. In just 10 minutes a quick tuna salad is paired with creamy, sharp cheddar cheese, crisp lettuce, and juicy tomatoes for a lunch as good as the sandwich shop’s down the street.
Get the recipe for Tuna and Cheddar Wraps »
Arielle Weg
Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and her work has also appeared in Women’s Health, Men’s Health, Cooking Light, MyRecipes, and more. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or preferences, but I can provide you with information related to the concepts mentioned in this article. Here's a breakdown of the key concepts discussed in the article:
Importance of Planning Healthy Lunch Ideas for Weight Loss:
The article emphasizes the importance of planning healthy lunch ideas for weight loss. It states that planning meals in advance can make a significant difference in supporting weight loss goals. Skipping lunch is not recommended as it deprives the body and brain of essential nutrition [[1]].
Choosing Foods for a Healthy Lunch:
When planning your lunches for weight loss, it is important to choose foods that taste good, make you feel good, and keep you satisfied. The article suggests incorporating foods that are nutrient-dense and support your health goals. It recommends including fiber, fat, and protein in your meals to promote a feeling of fullness and manage appetite. Avocados are mentioned as a favorite ingredient due to their heart-healthy fats and fiber content [[2]].
Tips for Planning Healthy Lunches:
The article provides some tips for planning healthy lunches. It suggests choosing meals that are easy to prepare and setting aside a specific time or day for meal prep. The concept of "habit stacking" is also mentioned, which involves attaching meal prep to an existing habit. For example, prepping lunch as soon as you get home instead of waiting for later [[2]].
Lunch Ideas for Weight Loss:
The article provides a list of 35 lunch ideas for weight loss. These ideas include recipes such as Herbed Shrimp and Cabbage Roll-Ups, Chipotle Chicken Fajitas, Fiery Black Bean Soup, Thai Turkey Lettuce Cups, Vegetable Fried Rice, Tex-Mex Salmon Bowls, Sautéed Chicken and Salad With Passion Fruit Vinaigrette, Salmon Banh Mi With Spicy Mayo, Crunchy Turkey Salad, Shrimp, Avocado, and Egg Chopped Salad, White Bean, Tuna, and Roasted Pepper Salad, Southwestern Chopped Salad, Chicken With Fried Cauliflower Rice, Parmesan Chicken & Roasted Tomato Sandwiches, Vietnamese Lettuce Wraps, Wild Salmon Salad, Sweet and Sticky Tofu Noodle Bowl, Salmon Salad With Avocado and Sweet Grape Tomatoes, Lentil and Steak Salad, and Tuna and Cheddar Wraps [[1]].
Please note that the information provided above is based on this article.
