If you want to follow a low-fat diet, less than 30 percent of your daily calories should come from fat. You may choose to follow this type of diet to control your calorie intake, or if you have certain medical conditions such as gallbladder disease, delayed stomach emptying or fatty liver. Lunches on a low-fat plan do not have to be boring or tasteless. There are many foods that are naturally fat-free, as well as filling and satisfying.
Portable Options
A classic deli turkey sandwich on whole grain bread with baby carrots and non-fat yogurt is a healthy, low-fat lunch option. You could also make a Thai-style wrap by encasing lean deli roast beef, Boston lettuce, shredded carrot and mint along with a sauce of lime juice, sesame oil, ginger, garlic and fish sauce in flour tortillas. Have a handful of whole-wheat pretzels and an orange on the side. Pile cucumbers, tomato, alfalfa sprouts, roasted red pepper in a whole-wheat pita along with chickpeas mashed with lemon juice for a vegetarian, low-fat option. Have with a serving of baked tortilla chips dipped in salsa and an apple for dessert.
Eating Out
You can still enjoy a low-fat lunch when you eat out. Choose broth-based soup or green salads with low- or non-fat dressing as a starter. For your entrée, options include grilled chicken with steamed vegetables, spaghetti with marinara sauce or broiled fish with a baked potato topped with chives. Ask your server to hold all sauces and to not add olive oil or butter to pasta or meats prior to serving. Skip sour cream, avocado and cheese additions at Mexican restaurants. Avoid fried foods and creamy dishes because they also contain high amounts of fat.
Homemade Choices
If you eat at home, you could make an Asian chicken soup by heating cooked chicken breast, rice noodles, snow peas, matchstick carrots and broccoli florets in chicken broth. Add lime juice and soy sauce for flavor and serve with a salad of cucumbers mixed with sesame seeds, rice wine vinegar, sugar and a splash of fish sauce. Serve turkey burgers made with extra lean ground turkey, a whole grain bun and sliced tomatoes. Eat with a baked sweet potato and red pepper strips dipped in nonfat yogurt mixed with lemon juice and smoked paprika. Any grilled or broiled lean meat -- chicken breast, tilapia, tuna, 97 percent lean beef or pork tenderloin -- with brown rice and steamed vegetables also makes a healthy, low-fat lunch.
Considerations
Try to incorporate naturally low-fat and fat-free foods rather than manufactured "fat-free" products. The manufactured fat-free products often contain extra carbohydrates in the form of sugar to replace the missing fat. They may not be as satisfying as the full-fat versions and may give you the false impression that they are healthy, so you end up eating more overall. Naturally fat-free foods include most vegetables, fruits, lean meats, fish, white-meat poultry, egg whites, skim milk, low-fat yogurt, plain whole grains and broth.
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