The best lunches for weight loss focus on whole, minimally processed foods that are both satisfying and nutrient-dense.
A balanced lunch for weight loss should include a satisfying portion of lean protein, such as grilled chicken or fish; along with a half-plate of non-starchy vegetables, like spinach, arugula, bell peppers, and tomatoes; and a source of healthy fat, like extra virgin olive oil, avocado or nuts. Incorporating wholesome carbs, such as legumes (which can do double-duty as your protein source), whole grains, like quinoa or farro, or starchy veggies can provide fiber and sustained energy while keeping you full.
This type of lunch not only helps control calorie intake but also promotes satiety, making it easier to lose weight and maintain weight loss over time.
What is the best lunch to lose weight?
The very best lunch to lose weight involves this formula:
- 4-6 ounces of lean protein
- A half-plate of non-starchy veggies
- Up to 2 tablespoons of healthy fat
- Half to 1 cup of whole-food starches (such as starchy veggies, pulses, whole grains and fruit)
- Flavor boosters, such as lemon, hot sauce, herbs, spices, vinegar, and mustard
Keep in mind that this is a general blueprint, so you may need to adjust portions to meet your individual needs. What I love about this formula is it’s practical, customizable, easy to follow, and gives you numerous options. Here are a couple of ideas for you.
Salad
Start with a plate of greens and any other non-starchy veggie you like, such as cucumbers, tomatoes and bell peppers. Add grilled salmon and chickpeas. Dress your salad in a vinaigrette and add one-third of an avocado, diced.
Grain bowl
Combine 1 cup of quinoa with leftover roasted non-starchy veggies, such as broccoli, cauliflower or Brussels sprouts. Add sautéed tofu or grilled chicken, and a tablespoon of chopped nuts. Drizzle with sriracha or another hot sauce for flavor.
Should you skip lunch to lose weight?
I wouldn’t recommend skipping lunch for a variety of reasons. Research shows that skipping meals, including lunch, can significantly reduce the overall quality of your diet. When you miss lunch, you’re more likely to miss out on key nutrients that support your health and wellbeing.
Skipping lunch will also impact your energy levels. Eating lunch supports your body and brain, helping you get through your afternoon, whether that’s running after your kids, running errands, or running a meeting in the boardroom.
On top of that, skipping lunch will leave you hungry, and you may find yourself overeating later in the day to compensate. This can lead to unhealthy snacking or consuming larger portions at dinner, which can hinder weight loss efforts.
Additionally, a 2023 study found that skipping lunch was associated with a higher risk of dying from any cause, whether that’s a car accident or a heart attack.
Instead of skipping lunch to lose weight, it’s more effective to focus on eating balanced meals and correctly sizing your portions to meet your body’s needs for weight loss. Doing this will help to keep your metabolism steady and energy levels up, which supports long-term weight management.
Here are some more ideas for healthy lunches to lose weight.
Plant-based lunches
Many people worry that they can’t get enough protein to support weight loss on a plant-based diet, but this simply isn’t true. In fact, a small, well-designed study published in 2021 found that people ate about 700 fewer calories per day over a two-week period when following a low-fat, plant-based diet compared to when those same folks followed a low-carb diet. This suggests that a plant-based diet is more filling, leading you to eat less, putting you in the calorie deficit needed for weight loss.
Quinoa-chickpea tabbouleh by Joy Bauer
This meal has hefty amounts of fiber and plant-based protein, the winning weight loss duo. Boost your veggie intake by serving some non-starchy veggies with hummus on the side. They’ll help you feel full longer.
Canned lentil soup
Lentil soup is hearty, filling and slimming! A can of lentil soup is an all-in-one meal with plenty of protein and fiber to support your weight loss goals. I like to heat it with a handful of baby spinach or a spoonful of frozen spinach for a nutritious boost. You can also add a sprinkle of parmesan cheese or a dollop of Greek yogurt. Or shake things up with a dash of curry powder. I recommend using lower-sodium lentil soup, such as Amy’s Light in Sodium Lentil Soup, to manage your daily salt intake.
Healthy loaded sweet potatoes
Black beans are the plant protein source in this vegan meal. A cup of black beans has 15 grams of protein and 17 grams of fiber, which is sure to fill you up. The creamy sauce, a blend of cashews and nutritional yeast, is a nice touch that makes lunch feel extra special.
High-protein veggie burger
Veggie burgers are a super-convenient source of plant-based protein. Look for one with at least 20 grams of protein, such as Dr. Praeger’s Perfect Burger. Serve your burger on a whole-grain English muffin stacked with lettuce, tomato, onions and avocado, and spread with whatever condiments you love. Enjoy your burger with baby carrots or another non-starchy veggie on the side. Or, skip the English muffin and serve your burger over a salad.
Low-carb lunches
While you can certainly enjoy wholesome carbohydrates while losing weight, a protein-packed, low-carb diet may help you improve your health and naturally feel full, promoting a calorie deficit without the hunger pangs brought on by very low calorie diets.
Salmon salad with lemony dijon-caper vinaigrette
This low-carb lunch is made with pre-cooked salmon, but you could easily sub in canned salmon or tuna instead. I’ve become a make-your-own dressing convert because the minimal effort tastes worth it, and you know you’re getting extra virgin olive oil instead of the types of oil used in most bottled dressings. So try not to skip this step.
If you’re not eating strictly low carb, you may want to enjoy this salad with some whole grain crackers.
Kitchen sink omelet in a mug
You’ve heard of breakfast for dinner, so why not have breakfast for lunch? This easy omelet packs plenty of protein, so serve it with a side salad, and you’ve got a delicious, low-carb lunch. Feel free to slice some avocado to add to your omelet or salad for a dose of healthy fat.
Cottage cheese greek salad bowl
Need to whip up a low-carb lunch in a hurry? Problem solved thanks to this quick idea. To make it, toss diced grape tomatoes, Persian cucumbers, bell peppers (any color), and pitted Kalamata olives with extra virgin olive oil and Greek seasoning. Top with low-fat cottage cheese and a sprinkling of crumbled feta cheese and lunch is served.
Veggie bowl
Build a seasonal veggie bowl using a mix of non-starchy veggies. I like to start with a base of salad greens, like arugula, and add leftover roasted veggies, such as broccoli and cauliflower. Top off your bowl with a protein of your choice (cooked salmon or shrimp, rotisserie chicken, and baked tofu work well), and then add some toasted nuts and a dressing or flavor enhancer (such as hot sauce) of your choice.
High-protein lunches
Several studies suggest that amping up your protein is one of the most helpful ways to encourage weight loss. A high-protein diet can help you shed pounds while preserving your muscle mass, key to keeping your metabolism humming. Protein is also crucial for managing hunger, which can help you limit overeating.
Cucumber cottage cheese toast
Cottage cheese has made a comeback, and for good reason: It’s a rich source of protein, which helps fill you up and contributes to building and maintaining muscle mass, important attributes for those trying to lose weight. While this recipe calls for whole-milk cottage cheese, low-fat and non-fat varieties have more protein and less total and saturated fat, so I’d suggest one of those versions instead. Also, portion sizes for sourdough bread will vary depending on the loaf, so eyeball your bread: A healthy portion for weight loss should look similar in size to a slice of packaged whole grain bread.
Niçoise salad grain bowls
Just because you’re boosting your protein intake doesn’t mean you can’t also enjoy carbohydrates. When paired with protein and non-starchy veggies, right-sized portions of wholesome starchy carbs can help you lose weight while providing valuable nutrients like fiber and magnesium. This lunch has the right amount of carbs, protein and healthy fats to fill you up and provide steady energy during the afternoon. If you want even more heft to your grain bowl, serve it over a bed of arugula or another leafy green.
Joy Bauer’s chicken salad
Rotisserie chicken is the time-saving ingredient in this high-protein lunch. Once you make the chicken salad, serve it in a whole grain pita or English muffin along with a side of non-starchy veggies, such as bell pepper strips. Or, scoop the chicken salad over a bed of leafy greens and have some whole grain crackers on the side.
Make-ahead chicken taco salad
Make this protein-packed taco salad ahead of time and have a high-protein lunch ready to go! It features rotisserie chicken and black beans, two convenient protein sources, along with all the taco flavors you crave. The salad is topped with crushed tortilla chips (look for whole-corn versions) for added crunch and fun.
Chicken Caesar wrap by Joy Bauer
This wrap packs 44 grams of protein to help fill you up and give your muscles some love. It’s a great option for when you want to take your weight loss lunch to go. Have it with a side of non-starchy veggies, like sugar snap peas, for even more nutrition and staying power.
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