How To Lose Weight: Lunch Ideas

Losing weight is a noble goal that will help you improve your health and body image. Shedding excess pounds can be challenging, but learning more about preparing a healthy lunch can help you keep your calories under control. The foods you choose for your midday meal play a role in how long your hunger is satisfied and how much energy you have throughout the afternoon. MayoClinic.com recommends including fruits, vegetables and whole grains and limiting your intake of foods high in fat and salt.

Step 1

Make your sandwich on whole-wheat bread or use whole-wheat noodles in a pasta salad. A bowl of oatmeal or high-fiber breakfast cereal are other options you can eat for lunch, as well as breakfast. Whole-grain foods are higher in fiber than white versions, which fill you up for fewer calories. High-fiber foods also keep you satisfied longer so you consume fewer calories from other foods.

Step 2

Aim to make at least half of your lunch fruits, vegetables or a combination of the two. Try a fruit salad with apples, berries and banana or a green salad with spinach, cucumbers, tomatoes and red onions. Not only are fruits and vegetables high in fiber, they are also low in calories, so you can reduce your calorie intake and shed pounds.

Step 3

Substitute lower-fat ingredients for high-fat ones as a simple way to continue enjoying your favorite lunch foods while also reducing your fat and calorie intake. Use fat-free mayonnaise to make a tuna sandwich or eat low-fat cottage cheese rather than full-fat versions. Use reduced-at salad dressings and replace your regular yogurt with a low-fat version.

Step 4

Drink water or unsweetened iced tea in place of fruit juice or soda. Most fruit juices and sodas contain at least 100 calories per serving, but calorie-free beverages can help you significantly reduce the calorie count of your meal so you can make progress towards your weight-loss goal.

Step 5

Opt for a grilled chicken sandwich instead of a crispy one or order a side salad in place of french fries when eating out. Order broth based soups, like chicken noodle instead of higher-calorie cream soups, like clam chowder. If you head to a restaurant for your lunch break, you can still lose weight if you choose the right menu items.

Tips and Warnings

Ask a coworker to make lunch changes with you. Hold each other accountable and celebrate each pound you lose to help motivate you to stick with your weight loss plan. If you are in a rush in the morning, make a healthy lunch the night before so you just have to grab it and go.
Work with your doctor when trying to lose weight to make sure your weight loss plans are healthy for you.