24 Delicious Healthy Lunches That Will Help You Lose Weight

No sad brown-bag lunches allowed.

Quiz time! Which of the following comes to mind when you hear the words “weight-loss lunch”:

A. A low-cal TV dinner that contains approximately three bites of chicken and five bland green beans

B. Cottage cheese and celery sticks

C. Kale salad with a side of kale

D. All of the above

Yeah, I get it. Healthy lunches for weight loss traditionally suck.

1. Roast Beef and Horseradish Wrap

Greek yogurt is a great mayo substitute—even light mayonnaise can’t compare when it comes to saving calories and fat.

Ingredients:

• 2 Tbsp 2% plain Greek yogurt
• 1 Tbsp horseradish sauce
• 2 leaves Bibb lettuce
• 4 slices lean deli-style roast beef
• 4 slices tomato
• 1 cup fresh raspberries

Directions:

1. Combine yogurt and horseradish, and spread on lettuce. Top with roast beef and tomato, and roll into a wrap. Serve with raspberries.

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2. Tuna-Avocado Sandwich

An avocado a day may help to keep the doctor away, research shows.

Ingredients:

• 1/3 avocado, mashed
• 1/2 Tbsp lemon juice
• 4 oz white albacore tuna, drained
• 1 thick slice tomato
• 1 piece butter lettuce
• 1 slice red onion
• 1 slice whole-grain bread

Directions:

1. Combine avocado with lemon juice, and fold in tuna. Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich.

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3. Tofu Salad

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that people who ate 1.5 ounces of almonds a day for six weeks reduced their belly fat and waist circumference more than those that ate a high-carbohydrate, calorie-matched snack.

Ingredients:

• 1 Tbsp soy sauce
• 1 Tbsp almond butter
• 1/8 tsp minced garlic
• 4 oz tofu, extra firm, thinly sliced
• 1 cup snow peas, slivered
• 1/2 tsp sesame seeds
• 2 Scandinavian crispbread crackers

Directions:

1. Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with sesame seeds, and serve with crackers.

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4. Salmon Avocado ‘Sushi’

The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.

Ingredients:

• 1/2 avocado, thinly sliced
• 2 oz smoked salmon, thinly sliced
• 1/4 cup cooked rice noodles
• 1/4 papaya, thinly sliced
• 1 Tbsp chopped scallions
• 2 sheets nori seaweed
• 1 lime wedge

Directions:

1. Lay fillings on nori sheets, and roll up sushi-style.
2. Cut, season with lime juice, and sprinkle with salt and pepper to taste.

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5. Burger and Fries

Who says you have to forgo your favorite burger-and-fries combo when you’re on a diet? These replacements keep your favorites low-calorie.

Ingredients:

• 1 Organic Sunshine Garden Herb burger
• 1/2 Food for Life sprouted whole-grain bun
• 2 leaves romaine lettuce
• 1 thick slice red tomato
• 2 tsp Dijon mustard
• 1 small sweet potato
• 1 tsp olive oil
• Cinnamon
• Cumin
• Paprika

Directions:

1. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.
2. Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and mustard.

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6. Fiesta Salad

Keep your taco salad healthy by swapping out beef for lean turkey.

Ingredients:

• 4 oz ground turkey (93% lean)
• 1 1/2 tsp Simply Organic Southwest Taco seasoning
• 3 cups shredded romaine lettuce
• 1/4 cup black beans
• 1/2 cup diced tomatoes
• 1/4 cup yellow corn
• 1 Tbsp cotija cheese
• 5 blue-corn tortilla chips, crumbled

Directions:

1. Brown turkey in a pan on the stove top, and stir in taco seasoning.
2. Toss turkey with remaining ingredients.

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7. Winter Sausage and Lentil Salad

Chances are you’re not utilizing fennel in your cooking, but you should be—it’s loaded with phytonutrients, vitamin C, fiber, folate, and potassium.

Ingredients:

• 1 link pre-cooked chicken sausage (3 oz)
• 1 tsp garlic salt
• 1/2 cup cooked lentils
• 1/2 bulb fennel, finely diced
• 1/2 Granny Smith apple, finely diced
• 1/2 stalk celery, finely diced
• 2 cups arugula
• 1 tsp olive oil
• 1 tsp red wine vinegar
• 1/2 tsp Dijon mustard

Directions:

1. Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2 minutes.
2. Remove from heat, stir in fennel, apple, and celery, and serve over arugula.
3. Whisk oil, vinegar, and mustard, and drizzle over top.

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8. Winter Grains

Replace that plain old salad with a grain bowl filled with farro and chickpeas to stay full.

Ingredients:

• 1/4 cup dry farro
• 1 1/2 tsp olive oil
• 1 Tbsp filtered apple cider vinegar
• 1 tsp agave nectar
• 1 tsp orange zest
• 1/2 cup sliced kale
• 1/2 cup chickpeas
• 1/2 blood orange, sectioned

Directions:

1. Cook farro (found in the grains aisle) according to package instructions.
2. Whisk olive oil, vinegar, agave nectar, and zest for dressing.
3. Toss farro with kale, chickpeas, blood orange, and dressing.

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9. Spicy Chicken Salad

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

Ingredients:

• 1 cup roasted skinless chicken breast, cubed
• 1 Tbsp fresh lemon juice
• 4 tsp Dijon mustard
• 1/2 jalapeno, diced
• 1/2 medium celery stalk, chopped
• Dash of black pepper
• 1 cup baby spinach

Directions:

1. Combine the first six ingredients, and serve on a bed of spinach.

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10. Open-Faced Lox Sandwich

Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.

Ingredients:

• 1 slice pumpernickel bread
• 2 Tbsp part-skim ricotta
• 4 oz smoked salmon
• 2 Tbsp capers
• 1 1/2 Tbsp minced onions

Directions:

1. Layer in the order listed above.

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11. Egg Salad Sandwich

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.

Ingredients:

• 1 tsp Dijon mustard
• 2 slices multigrain bread
• 1 hard-boiled egg, sliced
• 2 Tbsp shredded cheddar cheese
• 1/4 cup chopped scallion
• 1/4 cup raw spinach
• Juice of 1/4 lemon

Directions:

1. Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top. Drizzle with lemon juice.

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12. Salmon Cucumber Boats

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Salmon boat ingredients:

• 3 oz canned pink salmon, drained
• 1 Tbsp capers
• 1 tsp yellow mustard
• 2 Tbsp plain low-fat yogurt
• Dash salt
• Dash pepper
• 1 cucumber

Directions:

1. Combine the first six ingredients.
2. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture. Serve with side salad (below).

Side salad ingredients:

• 3/4 cup romaine lettuce
• 2 Tbsp chopped macadamia nuts
• 1 clementine
• 2 tsp olive oil
• 1/2 Tbsp cider vinegar
• Dash salt
• Dash pepper

Directions:

1. Combine first three ingredients. Toss with the olive oil, vinegar, salt, and pepper.

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13. Autumn Pumpkin Mix

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

Ingredients:

• 3/4 cup Brussels sprouts
• 1 cup cubed pumpkin
• 2 tsp olive oil
• 1 oz crumbled goat cheese
• 2 Tbsp pistachios
• 1/2 medium pear, sliced
• 2 Tbsp balsamic vinegar
• 2 tsp yellow mustard

Directions:

1. Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through.
2. Remove from oven, and toss with remaining ingredients.

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14. Open-Faced Turkey and Feta Sandwich

An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Sandwich ingredients:

• 1 slice whole-grain bread
• 3 oz sliced turkey breast
• 1/4 cup baby spinach
• 1/4 cup sun-dried tomatoes
• 1 Tbsp feta

Side salad ingredients:

• 12 yellow or red cherry tomatoes, halved
• 1/4 cup chopped cucumber
• 4 large black olives, chopped
• 1 Tbsp chopped scallion
• 1/2 Tbsp olive oil
• 1/2 tsp fresh lemon juice
• 1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

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15. Tabbouleh and Tuna on Greens

This grain’s resistant starch could make you resistant to mindless afternoon grazing.

Tabbouleh ingredients:

• 1/2 cup cooked bulgur
• 3 Tbsp finely chopped fresh parsley
• 1/2 medium tomato, chopped
• 1/2 Tbsp olive oil
• 1 Tbsp fresh lemon juice
• 2 Tbsp chopped scallions
• 1/2 clove garlic, minced

Salad ingredients:

• 3 oz canned water-packed light tuna, drained
• 1 1/2 cups red leaf lettuce
• 1 cup romaine lettuce
• 1 medium carrot, shredded
• 1 4-inch whole-wheat pita

Directions:

1. Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

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16. Chicken Panini

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Ingredients:

• 1 1/2 oz sliced low-fat Swiss
• 1 oz sliced reduced-sodium Black Forest deli ham
• 1 oz sliced reduced-sodium deli chicken breast
• 1 whole-wheat roll (12 oz total), sliced and gutted
• 1/4 cup marinara sauce, heated

Directions:

1. Heat lightly oiled grill or panini press to medium heat (or use a grill pan).
2. Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total.
3. Halve sandwich, and serve with marinara sauce for dipping.

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17. Mozzarella and Tomato Salad

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Ingredients:

• 1 medium tomato, cubed
• 1 oz fresh part-skim mozzarella cheese, cubed
• 1 cup fresh spinach leaves
• 1 clove garlic, pressed
• 1 1/2 tsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sunflower seeds
• 1/4 tsp black pepper

Directions:

1. Combine, and toss all ingredients.

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18. Grilled Chicken and Pineapple Sandwich

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 Tbsp Teriyaki sauce
• 1 slice Swiss cheese
• 1 slice pineapple (1/2″ thick)
• 1 whole-wheat kaiser roll
• Red onion, thinly sliced (to taste)
• Pickled jalapeno slices (to taste)

Directions:

1. Marinate chicken in Teriyaki sauce in re-sealable bag in fridge.
2. Grill chicken for four to five minutes, flip, and immediately add the cheese to breast. Continue cooking until the cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove, and set aside.
3. While the chicken is resting, place the pineapple slices and rolls on the grill. Toast the rolls lightly, and cook the pineapple until it’s soft and caramelized, about two minutes on each side.
4. Top each roll with chicken, pineapple, onion, and jalapeno.

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19. Chicken Goat-Cheese Quesadillas

This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor. Yum.

Ingredients:

• 3/4 oz goat cheese, softened to room temperature
• 1 Tbsp shredded Monterey jack cheese
• 1/4 tsp virgin olive oil
• 2 Tbsp chopped Vidalia onion
• 1/4 cup frozen corn kernels, thawed
• Pinch ground black pepper
• 1/4 cup diced cooked skinless white-meat chicken
• 1/2 Tbsp chopped fresh cilantro
• 2 six-inch corn tortillas

Directions:

1. Combine cheeses in a small bowl. Set aside.
2. Heat olive oil in a medium sauté pan over medium-low heat. Add onion, and sauté for two minutes. Add corn and pepper; sauté for one minute.
3. Add chicken, and sauté for one minute. Remove from heat, then stir in cilantro.
4. Divide cheese mixture, and spread over two tortillas.
5. Layer each tortilla with half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray.
6. Warm quesadillas over medium heat for five to six minutes, flipping halfway through.

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20. Tofu and Cabbage Salad

Research suggests that the isoflavones in soy foods may help decrease fat accumulation in the body.

Ingredients:

• 1 cup shredded red cabbage
• 1 cup chopped raw spinach
• 3 oz firm tofu
• 1/2 cup canned mandarin oranges, packed in juice, drained
• 1 Tbsp pine nuts
• 1 oz soft goat cheese
• 1 1/2 tsp olive oil
• 2 Tbsp balsamic vinegar

Directions:

1. Combine all ingredients into a salad.

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21. Grilled Chicken Salad

Calories: 417

There’s evidence that consuming vinegar (like in this salad) can aid weight loss. Its acetic acid helps suppress body fat accumulation.

Ingredients:

• 1 1/2 cups baby spinach
• 1/2 cup chopped beets
• 1 Tbsp dried cranberries
• 1/2 oz walnuts
• 3 oz grilled chicken breast
• 1 oz semisoft goat cheese
• 1 Tbsp balsamic vinegar

Directions:

1. Combine all ingredients into a salad.

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22. Chili-Spiced Salmon Salad

The omega-3 fatty acids in the canned salmon are known to help reduce inflammation—which could help you lose weight, too.

Salad ingredients:

• 4 oz. canned salmon
• 3 c. Bibb lettuce, torn into bite-size pieces
• 1/4 avocado, diced
• 1 pink grapefruit, sectioned
• 2 slices red onion
• 1/2 c. canned beets, drained and diced
• 10 pistachio nuts, shelled and chopped

Dressing ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 tbsp. fresh orange juice
• 2 tsp. white wine vinegar
• 1/2 tsp. orange zest
• 1/2 tsp. dijon mustard
• 1 large pinch kosher salt
• 1 large pinch chili powder

Directions:

1. Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2. In a large bowl, combine salmon, lettuce, avocado, grapefruit, onion, and beets. Toss well with dressing.
3. Sprinkle with pistachios.

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23. Berry Goat-Cheese Salad

Make the most of summer produce with berries and tomatoes, while the lean protein from the chicken breast will keep you full and satisfied.

Salad ingredients:

• 1 tbsp. pecans
• 3 c. baby spinach
• 1/2 c. halved strawberries
• 1/2 c. blueberries
• 1 yellow tomato, cut into eighths
• 2 purple radishes, thinly sliced
• 1 skinless chicken breast (6 oz), grilled
• 1 tbsp goat cheese crumbles

Dressing ingredients:

• 1/4 c. sliced strawberries
• 1 tbsp. fresh orange juice
• 1 1/2 tsp. red wine vinegar
• 1/2 tsp. orange zest
• 1/2 tsp. sugar
• 2 tbsp. nonfat greek yogurt
• 1 large pinch kosher salt

Directions:

1. Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.
2. Toast pecans in a 400F oven for 2 minutes. Remove from oven. Set aside.
3. In a large bowl, combine spinach, berries, tomato, and radishes. Drizzle with dressing. Toss gently.
4. Divide salad between two plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

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24. Turkey and Cucumber Sandwiches

The horseradish gives this sandwich tons of flavor without piling on unhealthy spreads that can rack up the calorie count.

Ingredients:

• 1/2 c. nonfat mayonnaise
• 1 tbsp. prepared horseradish
• 1/2 tsp. garlic powder
• 1/2 tsp. ground black pepper
• 2 c. finely chopped cooked turkey breast
• 1/4 c. finely chopped scallions
• 8 slices rye bread
• 1 seedless cucumber, very thinly sliced

Directions:

1. In a medium bowl, toss together the mayonnaise, horseradish, garlic powder, and pepper. Mix in the turkey and scallions.
2. Divide the mixture among four slices of the bread, spreading it to the edges. Overlap the cucumber slices in an even layer over the turkey. Top with the remaining four slices of bread.

Source: www.womenshealthmag.com