You don't need special foods or meal-replacement bars or shakes to lose weight. Whether you're eating at home or on the go, homemade food might be your best option when dieting, since you can control the ingredients and the amounts of calories and fat that go into each dish. If you're eating out, don't be afraid to ask restaurant staff to customize your meal. Tell them to hold the cheese and sauces, ask for whole-wheat instead of white bread and make sure your salads are not swimming in oils or creamy dressings.
Vegetables
Dark, leafy greens are among your best choices for a healthy lunch, according to "Self" magazine. Because they're also low in calories and contain no fat, they make for great diet choices. The simplest way to enjoy them is to steam some at home and bring them along in a plastic container. Add some salt, pepper or herbs on top to increase flavor. You can also create a number of wraps by chopping and sauteing the veggies of your choices and using whole-wheat tortillas to wrap them up. For quick eating, try raw veggies and hummus as a dip.
Lean Proteins
About 30 percent of your lunch calories should come from protein, "Self" recommends. Fish, turkey and chicken are good options because they're leaner than red meats and thus lower in fat and calories. Grill or bake your meats without adding oils to keep calories even lower. Avoid frying and instead use non-stick spray to cook. Aim to increase your consumption of non-meat proteins as well. Tofu, seitan, tempeh and beans are all acceptable options. Easy meal options include chopping 4 to 5 ounces of protein and mixing with whole grains, such as brown rice, or add it to tortilla wraps or sandwiches.
Soups
Liquid meals don't have to come in the form of bland diet shakes. You can customize soups to your own taste and bring along a container with enough to fill you up for lunch. Basic soups include tomato, French onion or chicken soup. Add plenty of chopped veggies to make it chunky and more filling. In summer, try cold soups such as gazpacho, zucchini and cream of sweet potato.
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