Planning your lunches ahead of time is essential to help you eat healthy while you are busy with work or school. Failing to plan your lunches can make you end up at a fast food restaurant or eating foods that are not appropriate for your weight loss plan. The top 10 lunches to lose weight all include plenty of fiber-rich vegetables, along with healthy protein and fats, to nourish your body and help you feel satisfied while you lose weight.
Chicken Salad
A chicken salad is quick to prepare and make a satisfying lunch. Use a variety of dark leafy greens as the base for your chicken salad. Add cherry tomatoes, cucumber slices or other vegetables of your choice. Garnish with slices of avocado and drizzle with a vinaigrette made with extra-virgin olive oil and balsamic vinegar to add healthy fats. These healthy monounsaturated fats and the protein of chicken will help you feel satiated with your lunch and prevent cravings in the afternoon.
Low-Carb Wrap
Avoid calorie- and carbohydrate-rich sandwiches by preparing your sandwiches without bread. Use lettuce leaves to wrap a piece of chicken, fish or meat. Add mayonnaise, cheese or guacamole to garnish your sandwich. Wrap tightly in a plastic wrap to bring your low-carb sandwich to work or school. Complete your lunch with a piece of fresh fruit, if desired.
Beef and Broccoli Stir-Fry
Leftovers from the previous day are a convenient option to make a healthy lunch that can help you lose weight. For example, if you make a stir-fry for dinner, make extra servings. A stir-fry with plenty of onions, mushrooms and broccoli paired with slices of beef and seasoned with tamari sauce, ginger and sesame oil is not only delicious, but it is also highly satiating.
Homemade Pizza
Most pizzas prepared commercially or at restaurants are not healthy. However, you can make your own healthy pizza to bring for your lunch without having to worry about your weight. Use eggplant slices or portobello mushroom caps to spread your tomato sauce, vegetables, chicken and cheese. Bake 10 to 15 minutes at 350 degrees Fahrenheit in the oven or heat in the microwave for a healthy and satisfying lunch.
Sushi
Whether you make your own or buy sushi, choose sushi that does not have tempura or sugar-laden sauces. Choose high-quality sushi that contains less rice and more filling. The high-fiber content of the vegetables as well as the high-protein content of the fish and seafood will help you feel full.
Soup
Avoid cream-based soups and opt for vegetable-rich soups. Homemade soups are best. Prepare a large batch at the beginning of the week to have super-healthy lunches ready for the whole week. Ensure you include a serving of protein with your lunch to prevent you from going hungry in the middle of the afternoon. For example, you can add meat, fish or chicken to your soup or serve your soup with hard-boiled eggs or cheese.
Burger
Burgers have a bad reputation. Many of them contain too many calories and too much fat, sugar and carbohydrates. Make your own burgers by choosing good-quality meat. Use lettuce leaves instead of bread to wrap your burger and avoid using sugar-rich ketchup or barbecue sauces. Use guacamole instead. It is free of sugar and its healthy fat can help you feel more satiated. If you are in a rush and don't have time to make your own, you can ask for a bunless burger at any fast food restaurants. Skip the french fries and soft drinks if you want to lose weight.
Omelet
Prepare your omelet with plenty of nonstarchy vegetables, such as kale, red bell peppers, onions, broccoli or spinach. The protein of eggs and fiber of the nonstarchy vegetables will help make your lunch highly satisfying so you can lose weight easily without starving. Accompany your omelet with a salad to get those extra vegetables in.
Cottage Cheese and Berries
If you don't have time to prepare a more conventional lunch, mixing cottage cheese together with berries is a quick, healthy and satisfying option. Cottage cheese is high in satiating protein, and the berries contain more fiber per serving compared to most fruits. Mix about 1 to 2 cups of raspberries, blueberries, blackberries or strawberries with 1/2 to 1 cup of cottage cheese. Add almond butter, if desired, for a smooth, creamy and nutritious lunch.
Nuts, Coconut and Dried Fruits
Even if you are extremely busy, there is no excuse to skip lunch. If you are hungry, you should feed your body. You can simply mix together a handful of about 1 to 2 oz. of nuts with 1 oz. of dessicated unsweetened coconut and 1 to 2 tbsp. of unsweetened dried fruits for a dense source of nutrition. The nuts provide healthy fats and protein, coconut is rich in satisfying fats and dried fruits provide you with a quick source of energy from the carbohydrates they contain. Limit your serving sizes to keep your weight under control.
References
- FamilyDoctor.org: What It Takes to Lose Weight; December 2010
- HealthCastle: Fiber 101: Soluble Fiber vs. Insoluble Fiber; Gloria Tang, R.D.; November 2005
- "The American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
- USDA National Nutrient Database: Nutrient Data Laboratory
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