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Lunches That Burn Fat

author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Lunches That Burn Fat
Combine protein, fiber and healthy fats for a fat-burning lunch. Photo Credit Creative-Family/iStock/Getty Images


Busy days can mean grabbing what ever is at your fingertips for lunch. But what you eat mid-day can make a difference on your waistline. Not only do you need to refuel to keep your energy up throughout the afternoon, but it is also important to choose the right foods in order to maximize your fat-burning efforts. "Fitness" magazine reports that your lunches should include protein in order to curb hunger, calcium for enzymes that break down fat, fiber in the form of leafy greens, whole grains and fruit, and mono- and polyunsaturated fats, which can help reduce belly fat.

Grilled Chicken Salad with a Fresh Strawberry Dressing

This spicy and sweet favorite of "Fitness" magazine will add a little sparkle to your afternoon and the high protein and fiber content will help you burn calories while maintaining maximum energy. Top blanched or grilled asparagus spears, snow peas, scallions and almonds with grilled chicken breasts and toss with your favorite balsamic vinegar-strawberry dressing. Add a cup of fresh strawberries as a side or dessert.

Black Bean and Cheese Burrito

The best part about burritos is that there are no rules; you can fill them with anything that suits your desire or nutritional eating plan. "Women’s Health" magazine recommends a lunchtime black bean and cheese burrito filled with protein, fiber and calcium for burning fat and keeping your energy going strong throughout the afternoon. And it’s easy to eat with friends, at your desk or on the go. Fill an 18-inch whole-wheat tortilla with two-thirds cup of black beans, one ounce of low-fat cheddar cheese, three tablespoons of diced tomato, one tablespoon of chopped cilantro and one tablespoon of salsa.

Balsamic Tuna Salad Sandwich

The addition of balsamic vinaigrette turns the classic tuna sandwich into a culinary treat and it has all the right ingredients for a fat-burning lunch. Mix three ounces of tuna packed in water that has been drained with two tablespoons balsamic vinaigrette and a quarter cup chopped celery. Serve on whole-grain bread with romaine lettuce and an orange on the side for extra vitamin C, potassium and antioxidants.

Buffalo Chicken Wrap

Wraps are both healthy and convenient—you can make them in advance and eat them on the go. "Fitness" magazine recommends this zesty buffalo chicken wrap. Combine hot pepper sauce, white vinegar, cayenne pepper, olive oil with chicken tenders, wrapped in whole-wheat tortillas for a lunch that is both healthy and satisfying. "Fitness" magazine suggests also adding reduced-fat mayonnaise, nonfat plain yogurt, blue cheese, romaine lettuce, sliced celery and tomatoes for calcium and fiber.

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