We get it, between your part-time job satelliting as your kid's teaching assistant, your spouse's loud conference call, and all the laundry sitting front and center, taking a break during the workday to make yourself lunch is the last thing on your mind. (Hello, processed snacks and all the coffee).
But taking a midday break to regroup and refuel with a nutritious meal can make the world of a difference for your mental health and your waistline. Luckily if you're looking to drop those 10 pounds that have crept up over the last few months, Joy Bauer's Drop 10 plan has loads of delicious and satisfying recipe options for every meal. You can mix and match all month long, repeating meals as often as you like. The meals contain the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results, with options that help you feel full.
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These options are packed with ample protein and 2 cups of produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down.
Weight Loss Recipes For Beginners
Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal.
And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating — this will enhance digestion and allow you to be more aware of hunger and fullness cues.
Mixed greens topped with 5 ounces of protein (chicken, turkey, salmon, shrimp or tofu), ½ cup beans and unlimited non-starchy veggies. Dress with 1 teaspoon olive oil + unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons low-calorie vinaigrette).
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One slice whole-grain bread layered with 4 ounces turkey, 1 slice of Swiss cheese, 1 tablespoon mustard or hummus and preferred vegetables (lettuce, tomatoes, onions, etc.) and 2 cups of baby carrots on the side. *If preferred, nix the cheese and enjoy your sandwich on 2 slices of bread.
Two cups of lentil, black bean or hearty-vegetable soup and salad layered with non-starchy veggies and dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).
Half of a cantaloupe with 1 cup low-fat cottage cheese topped with 2 tablespoons chopped walnuts, pecans, almonds or pistachios and 2 cups non-starchy vegetables on the side (for example, cherry tomatoes, cucumbers or bell pepper sticks).
Best Quick And Healthy Packed Lunches For Weight Loss
5 ounces cooked fish or skinless chicken (grilled, baked or broiled) + lots of steamed, grilled or roasted veggies on the side.
Enjoy one to two snacks each day — and add your favorites to this list! (Click here to see a larger version of Joy's approved snacks.)
Any health-related information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider for any questions you may have regarding a medical condition, or before embarking on any diet, exercise or wellness program.Our content is fact checked or reviewed by medical and diet professionals to reflect accuracy and ensure our readers get sound nutrition and diet advice.
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When you're looking to eat healthier and lose weight, you might assume that salads are always the best go-to option for a healthy lunch. After all, salads are packed with nutritious veggies, they're filling, and they're easy to eat in between meetings, which certainly makes for a convenient, healthy lunch idea. But eating salads nearly every day of the week can get boring fast, especially if you default to the same combination of ingredients day after day. And whether you're actively trying to lose weight or you're just trying to eat healthier in general, boring is your worst enemy: If you don't look forward to your meals, the more likely you are to stray from or abandon your plan altogether.
But don't worry, because when it comes to healthy lunch ideas, salads are just the tip of the low-calorie iceberg. To help you innovate and upgrade your sad brown bag lunch with more exciting healthy lunch ideas that still support your weight loss goals, we've rounded up over 77 deliciously inspiring recipes from the
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Each recipe for these healthy lunch ideas is packed with nutrients that can provide you with much-needed energy to get you through the rest of the day, helping you effectively change things up to your usual midday eating ritual while aiding in your weight loss efforts.
Lucky for you, we have all your lunchtime needs covered—whether you're feeding yourself at home, at the office, or on the go. And if scrolling through all these recipes just feels like a lot, start with this basic cheat sheet featuring an overview of healthy lunch ideas worth trying:
Your lunch doesn't have to be a complicated pre-planned meal: You don't need to prepare a cooked dish like a steak sandwich or a mushroom pesto ravioli. When trying to come up with the best healthy lunch ideas to meet your needs, consider putting together your own bento boxes, a la Starbucks' Protein Box, that feature a little bit of everything you may want to snack on throughout the day.
Best Meal Prep Dinner Ideas For Weight Loss
If you're in the market for some new healthy lunch, particularly those that can help with weight loss, here are dozens of our favorite recipes to make for our midday meal:
Burger-lovers looking for a leaner alternative that's just as filling and delish, this healthy lunch idea is just for you. Made with protein- and omega-3-packed fresh tuna steak and spicy wasabi mayo, this finger-licking recipe is only 330 calories! And for the full burger lunch experience sans high calories, you can serve this sammy with a side of air fryer veggie chips.
Keep it simple with this chicken panini recipe: A light, healthy spread like pesto, a low-calorie cheese like fresh mozz, and a layer of lean white meat chicken deliver all the same flavor and a tasty crunch for a fraction of the calories. Using whole-grain bread will help keep you satisfied all afternoon.
The #1 Best Lunch For Weight Loss
Chicken noodle soup is the ultimate comfort food, especially during the cold weather months. However, we've made a special, lower-calorie version of this already healthy lunch idea by swapping in zucchini noodles for regular noodles. This ingredient swap also makes this recipe gluten-free, paleo, and Whole30-approved.
Are you craving your favorite Chinese takeout dish while dreaming of chicken dunked in that deliciously sweet orange sauce? Thanks to this healthier spin on a classic Chinese takeout favorite, you don't have to pay for delivery or lose sight of your weight loss goals to enjoy orange chicken right at home!
Because these mini meatloaves are baked in a muffin tin, you'll have enough room to roast some sides to go with this healthy lunch idea, as well. Try roasting carrots or roasting broccoli with some parmesan for the perfect complement.
Healthy Foods For Safe Weight Loss, According To Nutritionists
The tuna salad recipe used by most establishments tells all: They usually use two parts mayo to one part tuna. Our version replaces the bulk of the mayo with a considerably healthier supporting cast that adds to the flavor without adding extra fat: pesto, lemon juice, olives, and onions.
This recipe requires absolutely no effort, save for about two minutes of slicing and two minutes of toasting. Plus, it morphs easily into other dishes. Not in the mood for a sandwich? Ditch the bread and eat this as a salad for one of the easiest healthy lunches you can throw together.
We use a modest amount of olive oil-based mayo, then punch up the flavor with plump golden raisins and the complex savory notes of curry powder in this chicken salad sandwich recipe. Make a big batch of the salad as part of your weekly meal planning and work it into other sandwiches, stuffed in pitas, or crowning a bowl of mixed greens.
Make Ahead Lunches That Can Help You Lose Weight
Our version of the carne asada burrito, modestly scaled-down compared to restaurant burritos, concentrates on the most important parts of the burrito: guac, black beans, and, above all, juicy chunks of marinated skirt steak.
These chicken meatballs are inspired by street-corner grills in Vietnam and Thailand, where ginger, garlic, and chiles reign supreme. With those bold flavors, plus the char of a hot charcoal grill, you won't need a fat-heavy mix of meat, or even a pile of spaghetti, to make an outstanding lunch with this chicken meatballs recipe. Serve them with steamed rice, cucumbers, maybe a bit of sauce, and big lettuce leaves for wrapping.
Why eat a restaurant salad if it's going to cost you the calorie intake of more than a full-sized meal? Enter our healthy fig and prosciutto salad recipe. We pair strips of salty, intense prosciutto with juicy, ripe figs. Add the tang of fresh goat cheese and the subtle, earthy crunch of toasted pine nuts and this makes for one inspired salad.
Healthy Dinners For Weight Loss
Tossed with a good dose of bright, mildly spicy salsa
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