in

Healthy Lunch Ideas for Weight Loss: Low-Calorie & Nutrient-Dense Diet

Healthy Lunch Ideas for Weight Loss

healthy lunch ideas for weight loss

Healthy Lunch Ideas for Weight Loss: Food that is low in calories, rich in essential nutrients, tastes good, and easy to cook.

Lifestyle modifications can play the most crucial part in the reduction and maintenance of weight. Such modifications may include a healthy lifestyle involving the consumption of a low-calorie and nutrient-dense diet.

7 Healthy Dinner Ideas for Weight Loss

Diet can help you with a healthy weight loss as it is the best source for all the required nutrients. But people tend to overindulge in unhealthy foods especially junk foods which is the easiest way to gain weight as these items are full of saturated fatty acids and unhealthy cholesterol which will eventually lead you to chronic diseases.

So, when it comes to weight loss and people think about the diet they think of dull and boring food items that probably taste dry or bitter. But this is not the actual case here, there are so many foods items that taste absolutely delicious, are also nutrient-dense, and can help you lose some pounds while keeping you healthy on the way.

Breakfast for Diabetics: 9 Best and Healthy Options

A list of such meals that can be best taken at lunch is given below.

Healthy Lunch Ideas for Weight Loss

Mashed Potatoes with Yogurt

mashed potatoes for healthy lunch ideas for weight loss

Well, one would think twice before adding potatoes to his/her diet because it is a starchy food and is usually eaten in fried form. However, potatoes are particularly good for your weight loss.

They are rich in various nutrients and help with staying healthy as well. These nutrients include potassium and vitamins A, C, and B vitamins. It is a good source of carbohydrates and fiber which will keep you full.

Sweet Potato for Diabetes Patients: Boiled, Roasted, Baked Or Fried

One important reason to add potatoes to your diet is the feeling of satiety that you will get after eating it. This feeling can lead to weight loss as it suppresses your appetite and keeps you away from any cravings that are irresistible.

There is a bunch of ways you can eat mashed potatoes. You can make mashed potatoes with some spices or seasoning or you can add Greek yogurt to it for that extra protein.

Protein Rich Diet for Vegetarians (Protein-Rich Fruits and Vegetables)

Vegetable and chicken soup:

vegetable soup for lunch

Soups are always a great pick as a weight loss meal. Any sort of soup is generally packed with essential nutrients and antioxidants.

A study done on soup and its relation to lower body weights included over 4,000 individuals, found that consumption of soup was linked to a reduced body mass index (BMI) and waist circumference (WC). Also, soups lowered the risk of becoming overweight or obese in these participants. [Ref]

The Mediterranean Food (Breakfast, Snacks, Lunch, and Dinner)

So, including soup filled with carrots, cabbage, and chicken can be healthy and weight loss friendly. These vegetables provide nutrients like potassium, vitamin C, magnesium, and calcium. You can choose to add egg whites for the extra protein.

Lentil Curry:

lentil curry and soup for healthy weight loss lunch

Another protein-rich and the fiber-rich option is eating lentils. Lentils have been known to be low in calories but high in nutrients which is the perfect combination for weight loss. This dish can help you stay full and healthy. Lentils are a source of plant protein which, in terms of being healthy, are better than animal protein.

They are loaded with lectins, polyphenols which lower the risk of developing conditions like obesity, diabetes, and cardiovascular diseases. Also, this is a preferable meal for weight loss and weight maintenance.

Zinc-rich Fruits, Vegetables, and Supplements

Eating lentil curry with either brown rice or tortilla is weight loss friendly.

Veggie Egg Sandwich:

veggie egg sandwich at lunch for weight loss

Who says that sandwiches are only eaten at breakfast… They are too good and healthy to be only eaten in breakfast.

Adding this healthy yet tasty dish to your weight loss diet can turn out to be the easiest way to lose weight on a healthy term.

Low Sodium Fast Foods Options: Subway, McDonalds, & More

To make this sandwich, take 2 slices of brown bread, 2 lettuce leaves, and a boiled egg. Place the leaves on the brown bread and pieces of the boiled egg on top. Sprinkle some black pepper on it and enjoy.

Lettuce leaves are healthy for their good water and fiber content and are low in calories. Eggs give you the necessary amount of protein for your day. So, this dish will keep you full and healthy.

Vegetable Pasta:

vegetable pasta for weight loss at lunch

Pasta is typically a low-calorie, low-sodium, and fat-free food item. Whole wheat pasta can be the best option if you choose to include this in your weight loss journey.

Adding vegetables like cabbage and carrots can be the source of that extra nutrition. These vegetables are full of nutrients like vitamin C, potassium, magnesium, and calcium.

Best Intermittent Fasting for Weight Loss: The 16/8 Plan

While vegetable pasta is a healthy and delicious meal, eating too much of it can be detrimental to health. Our focus is on losing weight and for that keeping, a hold on your portion size is extremely important.

Steamed Fish:

steamed fish at lunch for weight loss

Seafood is generally weight loss-friendly but if it is eaten with extra oils or seasonings then it can induce weight gain instead.

Fish is the best source of protein along with minerals like potassium, calcium, iron, zinc, vitamin D, and B2.

Chia Seeds (Tukh Malanga) Benefits for Weight loss and More

It has omega-3 fatty acids which have various benefits like lowering blood pressure, triglycerides, and lowering the risk of developing cardiovascular diseases.

So, the healthiest way to eat fish is by steaming it. You can choose to add your favorite spices and marinate them. Then you can steam it and enjoy it.

Tips for Choosing a Healthy Lunch for Weight Loss

While these meals can be very delicious and mouthwatering, over-indulging in these can show the opposite of the desired effect.

Make sure your portion sizes are in control and minimum but not too small. Always choose the healthiest combination of foods which includes vegetables and fruits.

The Mediterranean Food (Breakfast, Snacks, Lunch, and Dinner)

High fiber foods can be very fulfilling and help with satiety that will lower your cravings for extra food. Such as beans, lentils, avocado, etc.

Consult your health care physician if you are allergic to any food item listed here and try finding a healthy substitute for it.

Exercising is the key here; you can try any diet but if you really want to lose weight faster than exercise is important. You can try walking, jogging, or even running 3 to 4 times a week for 40 minutes. Heavy exercises can be good only if your physical condition is fit for it.

Nutrition for Obesity and Diabetes (Diabesity)

What do you think?

Written by Diabetes Doctor

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese, have diabetes, hypertension, high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.

Leave a Reply

the three pillars of diabetes control

Non-Insulin Dependent Diabetes Mellitus (NIDDM) – T2DM

walking exercises for seniors above 60 years of age

Osteoarthritis and Obesity: How Obesity Affects Your Joints