Healthy Lunch Ideas for Weight Loss

Eating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss.

We understand that having a healthy lunch is not always easy, especially if you’re busy at work or on the go during the day.

That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less healthy options.

Here are 17 healthy lunch ideas for weight loss, including choices for plant-based, low carb, diabetes-friendly, and paleo diets.

Plant-based lunches for weight loss

Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods.

Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people. Below are just two examples out of the numerous choices

Garden veggie chickpea salad sandwiches

Chickpeas are a versatile vegetarian protein. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain.

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

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.

Veggie wraps

A healthy wrap is a great lunch choice, especially if you need something that you can make ahead of time to eat at your desk or in between meetings.

Fortunately, it’s really easy to make plant-based wraps. To ensure that they’re filling, delicious, and help you lose weight, choose whole wheat wraps (or use lettuce) and add a protein source, healthy sauce or spread, and plenty of vegetables.

This veggie wraps recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies. The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.

Low carb lunches for weight loss

Many people find that a low carb or Keto diet helps them lose weight. This style of eating involves limiting high carb foods and increasing your intake of fats and proteins.

Some research backs the potential role of low carb eating to help you lose weight, suggesting that limiting your carb intake may improve your blood sugar regulation in a way that promotes weight loss.

That said, these diets may also lead to weight regain when discontinued. Also, high carb, fiber-containing whole grains may help keep you feeling fuller for longer, so a lack of carbs at lunch may cause you to feel unsatisfied soon after meals. Here are a few ideas

Tuna egg salad stuffed peppers

Tuna and eggs are two affordable, high protein foods that will keep you full long after lunch.

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. Try out the easy recipe for tuna egg salad stuffed bell peppers.

Low carb eggplant pizza

Eating more non-starchy vegetables like eggplant often helps people lose weight. Eggplant is low in calories but high in fiber.

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

Good plant-based, low carb options can be hard to find, as low carb eating often includes animal products — another great reason to keep this recipe on hand.

If you work from home or have a 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.

Diabetes-friendly lunches for weight loss

If you are overweight or obese and diabetic, a healthcare professional may have advised you to lose weight to improve or help manage your condition.

Eating a healthy diet and maintaining a healthy weight are both important for good blood sugar regulation.

Many people with diabetes pay attention to their carb intake at meals, as carbs can increase blood sugar levels. They may limit overall carbs or try to keep the number of carbs consistent at each meal. Below are a few recipes you can try.

Avocado toast with cottage cheese and tomatoes

A diabetes-friendly lunch resembles a balanced plate, containing fiber from non-starchy vegetables and complex carbs, protein, and healthy fat.

Pairing carbs with these other macronutrients is key to preventing your blood sugar from spiking, helping maintain good blood sugar and energy levels throughout the day.

Avocado toast on whole grain bread can be a great base for this type of lunch. This diabetes-friendly version features protein-packed cottage cheese and fresh tomatoes to complete the meal.

Black bean soup

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

They’re also a good source of folate, a B vitamin that’s necessary for healthy blood cells and fetal development.

Making a soup with black beans is an easy and affordable lunch option. This black bean soup recipe uses veggies, canned black beans, and lots of seasonings.

Paleo lunches for weight loss

A Paleolithic (paleo) diet emphasizes vegetables, fruits, animal proteins, nuts, seeds, and healthy fats while eliminating sugar, grains, beans and legumes, most dairy, vegetable oils, and alcohol. It’s intended to resemble the diet of hunter-gatherers.

Since the paleo diet includes lots of nutritious foods and limits foods that may contribute to weight gain, some people find it useful for weight loss.

It may also have other beneficial effects on health, such as improving blood sugar and reducing blood pressure.

Egg roll in a bowl

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

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

Vitamin K is a fat-soluble nutrient that’s essential for proper blood clotting.

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.

Paleo chicken curry

Chicken curry is made with a variety of seasonings that may provide health benefits. For example, turmeric has anti-inflammatory compounds that help protect against disease development.

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.

Takehome

If you’re looking to lose weight, there are lots of filling, delicious lunch ideas to try.

Whether you focus on plant-based, low carb, diabetes-friendly, or paleo recipes, make sure to 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 perfect for making ahead of time. You can batch cook several servings on the weekend to enjoy for lunch throughout the week.