When it comes to losing weight, one of the biggest obstacles many people face is cleaning up their diet.
Lunches can be especially difficult, especially when you’re a busy person who’s always on the go.
Eating out every day for lunch doesn’t do your waistline (or your wallet) any favors. It helps to have some healthy items prepped so that you can stick to your diet even when everyone else is heading to the nearest fast food joint.
If you’re not sure where to begin, don’t worry. Just start with some of the best healthy lunches for weight loss described below.
Components of a Healthy Lunch
For many people, the word “healthy” is pretty abstract. Some people assume that healthy simply means low-calorie, while others believe that it has to do with nutrient density.
At the end of the day, there is no one clear definition of the word healthy. What’s healthy to you might be unhealthy for someone else.
But, there are some basic guidelines you can follow when building your lunch to make sure it will provide you with some essential macro and micronutrients and keep you on track with your weight loss goals.
When you’re making your lunch, make sure it meets these minimum requirements:
- Contains a source of protein (meat, eggs, fish, legumes, etc.)
- Contains a source of healthy fat (avocado, olive oil, nuts, seeds, etc.)
- Contains a healthy, fiber-rich carb source (whole wheat bread, oatmeal, etc.)
- Contains a fruit or vegetable (cauliflower, tomatoes, and zucchini are great vegetables for weight loss)
If you can check off these boxes, you’re doing pretty well when it comes to making a healthy lunch.
The Best Healthy Lunches for Weight Loss
You have some basic guidelines, but you probably are still in need of some specific examples of what a healthy lunch looks like. Give one of these five options a try today:
Mediterranean Chicken Salad
Salads are a great lunch option, especially if you don’t have access to a microwave (or just don’t want to leave your desk). This Mediterranean chicken salad is packed with protein, veggies, and healthy fats and carbs, so it checks all the boxes mentioned above.
To make it, simply toss the following ingredients into a mason jar or portable container:
- 2 cups salad greens (romaine, spring mix, spinach, etc.)
- 1 cup cherry tomatoes
- 1/4 diced red onion
- 1/4 cup kalamata olives
- 4 ounces cooked chicken
- 1/4 cup crumbled feta cheese
For dressing, simply top it with one tablespoon of olive oil and some fresh lemon juice or balsamic vinegar. Store these in a separate container and add them right before you enjoy your salad to keep it from getting soggy.
Tuna and Chickpea Pitas
Canned tuna is a great protein source that’s also affordable and rich in healthy fats. Chickpeas also provide protein and healthy carbs.
To make this tuna chickpea pita, start by mixing canned tuna with 1/4-1/2 cup of plain Greek yogurt. Add in 1/2 cup of canned chickpeas (rinsed and drained), then season with salt, pepper, garlic, and onion powder.
Spoon the mixture into a whole wheat pita pocket and enjoy. You can add some fresh lettuce or spinach to the pita, too, for a serving of veggies.
Grilled Chicken & Hummus Wraps
This is a great spin on a classic sandwich.
Start with a whole grain tortilla or wrap. Spread it with two tablespoons of your favorite hummus, then add your favorite veggies. Cucumbers, tomatoes, and spinach are all good options.
Then, add four ounces of a grilled chicken breast (you could also use sliced turkey). Wrap it up and enjoy!
If you’re worried about your wrap getting soggy, simply pack the ingredients separately and assemble your wrap right before you plan to eat it. Serve with a side of fruit or more chopped vegetables.
Spinach Artichoke Mini Quiche
Who says quiche is only for breakfast? This is a great, protein and veggie-packed option that’s perfect eating on the go — it’s even good cold!
You can also make these in bulk ahead of time and enjoy them for the whole week.
Start by cracking a dozen eggs into a mixing bowl. Add a few cups of cooked spinach and canned artichoke hearts. You can mix in any other vegetables that you want, too (onions and bell peppers always taste good).
Mix it all up, then pour the mixture into greased muffin tins. Bake for 20-25 minutes at 350 degrees, then let them cool before you take them out of the tins.
These mini quiches are rich in healthy fat, protein, and are packed with vegetables, but they don’t have a lot of carbohydrates. You can enjoy a slice of whole grain toast on the side to get some healthy carbs in and give them a little more staying power.
Vegetarian Quinoa Salad
If you don’t like or don’t eat meat, don’t worry. You can still enjoy a healthy lunch by mixing some quinoa into your salad. Quinoa is a complete protein source, meaning it contains all the essential amino acids your body needs to function optimally.
This cold vegetarian quinoa salad is refreshing and perfect for staying healthy on the go.
Mix the following ingredients into a mason jar or portable container:
- 1/2 cup cooked and cooled quinoa
- 2 cups salad greens (romaine, spring mix, spinach, etc.)
- 1 cup cherry tomatoes
- 1 cup diced cucumbers
- 1 cup chopped or grated carrots
- 1/2 ounce chopped peanuts
For an Asian-inspired dressing, mix the following ingredients together:
- 1 tbsp lime juice
- 1/2 tsp honey
- 1/2 tbsp avocado oil
- 1/8 tsp sesame oil
- 1/2 tsp fish sauce
- 1 tsp ground or grated ginger
Store the dressing in a separate container and top your salad with it just before eating.
Looking for More Weight Loss Advice?
These healthy lunches for weight loss will keep you satisfied and make it easy for you to stick to your goals. But, what about breakfast and dinner?
If you’re looking for recipes and meal ideas to help you stay on track with your diet, be sure to check out our diet for weight loss articles today. They’re filled with simple tips and tricks that are easy to apply to your daily life.
