17 Healthy Lunch Ideas for Weight Loss

Lentils provide filling protein, carbs, and fiber, while the veggies contribute additional fiber, too. In fact, 1 cup of cooked lentils provides about 16 grams of fiber.

This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.

Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and protein they contain, among other beneficial nutrients.

The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.

This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.

Choose whole wheat wraps (or use lettuce), and add a protein source, a healthy sauce or spread, and plenty of vegetables to ensure that your veggie wraps are filling and delicious and will help you lose weight.

The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.

Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.

That said, these diets may also lead to weight gain when discontinued.

Using cauliflower instead of regular rice not only lowers the carb content of the meal but also provides a ton of vitamin C. This water-soluble nutrient is important for:

• skin health
• wound healing
• immune health

In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help promote weight loss.

While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead.

Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken and a vegetable-rich diet is linked to a reduced risk of developing obesity.

Eating more non-starchy, low calorie, and high fiber vegetables like eggplant often helps people lose weight.

Using eggplant in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.

If you work from home or have little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.

If you have obesity and diabetes, a healthcare professional may advise you to lose weight to improve or help manage your condition.

• complex carbs
• protein
• healthy fat

Though quinoa is technically a pseudocereal, it’s often grouped with whole grains since it’s nutritionally similar and has a high fiber content.

It’s also a source of protein, vitamins, and minerals, making it a good food to add to meals if you have obesity and for blood sugar management.

This quinoa salad gets additional protein from chicken, includes tons of non-starchy veggies, and has plenty of flavor from lemon juice and parsley.

Black beans are a high fiber, high protein food. Eating them can help people with diabetes who are trying to lose weight.

If you love the taste of takeout egg rolls, you can easily mimic the flavors by making a deconstructed version for lunch.

Egg roll bowls can be made with filling and lean protein like ground turkey or chicken. They’re also usually loaded with cabbage, a rich source of vitamin K.

This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is suitable for those following a paleo diet and wanting to lose weight.

Pair meatballs with fresh vegetables and a tasty sauce for a balanced meal. The meatballs will provide filling protein and vitamin B12, an important nutrient for the nervous system, while veggies contribute fiber.

Try to choose a sauce free of added sugars or make your own from scratch to limit empty calories.

A paleo version of chicken curry made with cauliflower rice instead of white rice is a healthy lunch option for weight loss.

This chicken curry recipe is suitable for a paleo diet and features flavorful spices and filling ingredients like coconut milk and veggies.

This easy recipe for hearty hamburger soup combines pantry staples, ground beef, and seasonings into one delicious meal.

If you’re looking to lose weight, there are many filling, delicious lunch ideas to choose from.

Whether you focus on plant-based, low carb, diabetes-friendly, or paleo recipes, choose dishes that contain mostly whole foods and place an emphasis on lots of fruits and non-starchy vegetables.

Many of the dishes above are suitable for making ahead of time. You can batch-cook several servings on the weekend to enjoy for lunch throughout the week.