The best lunches for weight loss focus on whole, minimally processed foods that are both satisfying and nutrient-dense. A balanced lunch for weight loss should include a satisfying portion of lean protein, such as grilled chicken or fish; along with a half-plate of non-starchy vegetables, like spinach, arugula, bell peppers, and tomatoes; and a source of healthy fat, like extra virgin olive oil, avocado or nuts. Incorporating wholesome carbs, such as legumes (which can do double-duty as your protein source), whole grains, like quinoa or farro, or starchy veggies can provide fiber and sustained energy while keeping you full.
This type of lunch not only helps control calorie intake but also promotes satiety, making it easier to lose weight and maintain weight loss over time. The very best lunch to lose weight involves this formula: Keep in mind that this is a general blueprint, so you may need to adjust portions to meet your individual needs. What I love about this formula is it’s practical, customizable, easy to follow, and gives you numerous options.
Here are a couple of ideas for you. Start with a plate of greens and any other non-starchy veggie you like, such as cucumbers, tomatoes and bell peppers. Add grilled salmon and chickpeas.
Dress your salad in a vinaigrette and add one-third of an avocado, diced. Combine 1 cup of quinoa with leftover roasted non-starchy veggies, such as broccoli, cauliflower or Brussels sprouts. Add sautéed tofu or grilled chicken, and a tables.