Easy Lunches to Help You Lose Weight

January 12th, 2017 - Posted to Weight Loss

Meal planning is an essential part of staying disciplined during your desired weight loss process. By bringing a pre-planned lunch to work, school or wherever you may be off to for the day allows you to make wiser choices and promotes a more “balanced” way of eating.

Without planning ahead it is often easier to succumb to outside influences such as work parties, take out etc. These outside meals tend to be higher in fat, sugar and empty calories; choices that may prevent you from reaching your weight loss goal.

Meal planning ultimately promotes portion control and prevents overeating/indulging;  concepts that are often at the forefront of weight gain.

A few easy lunch suggestions that may help aid in desired weight loss include those that are balanced with high biological protein sources, are fiber-rich and nutrient dense. All of which will help promote satiety, energy and decrease the likelihood of having additional cravings that may halt your weight loss goal. A reasonable goal for lunch is one that it is less than or equal to 500 calories per meal.

These may include: (See recipe below with each description)

  • Salads made with dark leafy greens (kale, spinach, romaine etc), with added veggies, beans, nuts and a lean protein source such as chicken, turkey, fish or tofu. Choose a light dressing that is either low fat/ fat-free and or oil based with added vinegar for flavor. Recipe: Lemon Kale Salad
  • Add protein of choice to salad above to make a more balanced/fulfilling option for lunch
  • Sandwich on whole grain bread (tuna or chicken salad made with yogurt vs mayo), with fruit salad for a healthy dessert. Recipe: No Mayo Tuna Avocado Salad
  • Broth-based soup including beans, legumes or lentils and veggies. Recipe: Health Soups

By Megan Sewards, MS, RD


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