18 Healthy Lunch Ideas for Weight Loss

Trying to come up with healthy lunch ideas for weight loss can be a real challenge. And if you don’t plan your lunch properly, the chances are that you’re going to eat something unsuitable for your goals.

I know personally, that even when you’re not trying to lose weight, coming up with healthy lunch ideas isen’t easy. If you’re not well prepared, you can end up having the same things every week, which can be quite boring.

Healthy lunch ideas for weight loss

So, I thought I’d do a bit of research, and since I’ve already shared some healthy lunch ideas recently, I thought I’d specifically cover some healthy lunch ideas for weight loss.

The result?

Well, here are 18 delicious healthy lunch ideas for weight loss conscious individuals. If you give them a go, be sure to let me know.

To succeed, healthy lunch ideas for weight loss should be prepared on weekends

healthy lunch ideas for weight lossThe secret to healthy eating is to plan ahead.

So, if you can set aside a few hours at the weekend, or on a free weeknight, you can easily prepare healthy lunches for the week ahead that you, or your whole family will enjoy.

Any of the following salads could be made on the weekend and then stored in an airtight container until needed.

Serve in small plastic containers, with a leafy green salad for a complete meal.

Salads…

#1 Bean potato and beetroot salad

Serves 8 (2 tablespoons each)

450 grams potatoes, cut into 3cm pieces
2 cups frozen broad beans
450 grams can baby beets, drained, quartered
2 cups watercress sprigs, half a bunch
1 small onion, thinly sliced
¼ cup flat leaf parsley leaves
¼ cup fat free French dressing

1. Cook potatoes in large saucepan of boiling water for 8-10 minutes, or until just tender. Drain, and rinse under cold water.
2. Place beans in a heatproof bowl, cover with boiling water. Stand for 5 minutes, or until tender, then drain, and rinse under cold water. Peel and discard skins. Place beetroot on a plate lined with a paper towel, and pat dry.
3. Put potatoes, beans, watercress, onion, beetroot and parsley in a bowl. Drizzle with dressing, and toss to combine.

#2 Lime and coriander couscous

Serves 6

1 cup couscous
1 cup boiling water
2 teaspoons of finely grated lime rind
Juice from half the lime
2 tablespoons of fresh coriander, finely chopped
1/4 red onion, finely chopped
1/2 red capsicum, finely chopped
1 Lebanese cucumber, finely chopped

  1. Place couscous in a heatproof bowl, add boiling water, cover and stand for 5 minutes.
  2. Toss through lime rind and juice, coriander, onion, capsicum, and cucumber.

Serve in small pots with a large leafy salad, and veggie crudites.

#3 Tuna pasta salad

Serves 4

250g pasta spirals
1/4 reduced fat mayo
1 tablespoon lemon juice
125g cherry tomatoes, quartered
1/2 medium green capsicum, sliced
6 button mushrooms, sliced
1/4 cup fresh parsley, finely chopped
95g can tuna in spring water, drained

  1. Cook pasta according to packet instructions. Drain and rinse under cold water.
  2. Combine mayo with lemon juice in a large bowl. Add pasta, tomatoes, capcium, mushrooms, parsley, and tuna.
  3. Transfer to an airtight container and refrigerate.

#4 Tabouli salad

Serves 4

2 large tomatoes, finely chopped
1/2 cup cracked wheat (burghul)
1/4 cup lemon juice
4 cups fresh parsley, chopped
1 cup fresh mint, chopped
1 small red onion, finely chopped
1/4 olive oil

  1. Place tomato, wheat, lemon juice in a bowl, and stand for 30 minutes, or until the wheat has softened.
  2. Add the rest of the ingredients, and toss to combine.

Serve with plain yoghurt and lebanese style bread.

#5 Veggie sesame salad

Serves 4

1 tablespoon sesame seeds
4 cups savoy cabbage, shredded
2 large carrots, grated
1 large zucchini, grated
1/3 cup honey soy dressing, salt reduced

  1. Heat a small frying pan over medium heat. Add sesame seeds, and cook for 2-3 minutes until golden.
  2. Place cabbage, carrot and zucchini in a large bowl, add dressing and two-thirds of the seeds. Toss to combine, top with remaining seeds to serve.

#6 Chickpea and tomato salad

Serves 4

400g can chickpeas, drained, rinsed
1/2 small red onion, finely chopped
200g cherry tomatoes, quartered
2 tablespoons fresh coriander, chopped
2 tablespoons balsamic vinegar
1 tablespoon olive oil

  1. Combine peas, onion, tomatoes, and coriander in a bowl. Add vinegar, and oil, and toss to combine.
  2. Cover in plastic wrap, and stand for 30 minutes for flavours to develop before serving.

#7 Crunchy broccoli salad

Serves 6

1 head fresh broccoli, cut into bite size pieces
1/4 cup red onion, chopped
1/2 cup raisins
3 tablespoons white wine vinegar
2 tablespoons white sugar
1 cup reduced fat mayo
1 cup sunflower seeds

  1. In a medium bowl combine the broccoli, onion and raisins. In a small bowl, whisk together the vinegar, sugar and mayo. Pour over the broccoli mixture, and toss until well mixed. Refrigerate for at least two hours to allow flavours to develop.
  2. Before serving, sprinkle over the sunflower seeds.

Soups….

If you have facilities at work to reheat food, soup is an excellent healthy lunch option. Alternatively, you could bring a thermos flask of soup if you don’t have kitchen facilities, or your work involves a lot of traveling.

#8 Wholesome mushroom soup

25g pack porcini mushrooms
2 tbsp olive oil
1 medium onion , finely diced
2 large carrots, diced
2 garlic cloves, finely chopped
1 tbsp chopped rosemary
500g fresh mushrooms, such as chestnut, finely chopped
1.2l vegetable stock (salted reduced)
5 tbsp marsala
2 tbsp tomato purée
100g pearl barley

  1. Put the porcini in a bowl with 250ml boiling water and leave to soak for 25 minutes. Heat the oil in a pan and add the onion, carrot, garlic, rosemary and seasoning. Fry for 5 minutes on a medium heat until softened. Drain the porcini, saving the liquid, and finely chop. Tip into the pan with the fresh mushrooms. Fry for another 5 minutes, then add the stock, marsala, tomato purée, barley and strained porcini liquid.
  2. Cook for 30 minutes, or until barley is soft, adding more liquid if it becomes too thick.

Recipe adapted from BBC Good Food

#9 Spiced lentil soup

2 tsp cumin seeds
Pinch chilli flakes
2 tbsp olive oil
600g carrots , washed and coarsely grated
140g split red lentils
1L hot vegetable stock (reduced salt)
125ml reduced fat milk

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute, or until they start to jump in the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.
  2. Add the oil, carrots, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  3. Whizz the soup with a blender until smooth. Season to taste and finish with a sprinkling of the reserved toasted spices. Serve with wholegrain bread.

Recipe edited from BBC Good Food

#10 Chickpea spinach and pasta soup

Servings: 6

1 tbsp olive oil
1 large onion, chopped
2 cloves garlic, crushed
1 can diced tomatoes
4 cups vegetable broth
1 can chickpeas, drained
1/2 cup small pasta shapes
227g fresh spinach, coarsely chopped
1/4 tsp pepper

  1. Heat the oil in a large saucepan. Add the chopped onion and garlic and cook for 6 to 8 minutes until just softened.
  2. Pour in the tomatoes, broth, chickpeas and pasta. Bring to a boil over medium-high heat, then lower heat and simmer  for 10 minutes, or until the pasta is tender, but not mushy.
  3. Stir in the chopped spinach and cook for 1-2 minutes. Season with pepper to taste.

Recipe edited from Kaboose

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?


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{ 37 comments… read them below or add one }

Tom Parker - Free Fitness Tips February 11, 2009 at 8:26 am

Mmmm. The Mexican Turkey Wraps sound fantastic.

I would also recommend smoked salmon sandwiches. All you need is some wholegrain bread, some cream cheese, some baby spinach and some smoked salmon. Spread the bread with cream cheese, add baby spinach and then top with slices of smoked salmon. Delicious and a good way to get some good fats into your diet :-)

Tom Parker – Free Fitness Tips’s last blog post..Eating and Metabolism Revisited

Reply

Cathy in NZ February 11, 2009 at 9:12 am

I’m not about to give any other healthy lunch ideas but rather to talk about packaging2go…….I have this lunchbox which is plastic but is sorta a double job. In one side you put the sannies and in the other side there are a number of recessed boxes and the lid that fits over it encases the other side where the sannies could go. Everytime I take it to some group thing…..everyone says “what a deal little box!” no idea where I got it and I’m surprised how long it has lasted.

The item I have that is very handy is a ?brand name lunch sack which is insulated and when you’ve finished with it (if you ain’t got a plastic lunchbox in it!) is that it folds up neatly. A few days after I bought it I saw this nice week ice things which I now keep in the freezer and then just pop in at the bottom keeping everything at the right temp.

Reply

Melanie February 11, 2009 at 9:15 am

Hey Tom,
You’re right that is a great way to get in those healthy omega-3s! I really should have had a salmon recipe in this list. :-)

Thanks for the tip, sounds delicious!

Reply

Maggie February 11, 2009 at 1:08 pm

These are great! I usually do bento-type lunches – brown rice (or another whole grain), a veggie (I like to make a dish called kinpira), and some leftover baked tofu, or some chicken with teriyaki sauce for my boyfriend.

Maggie’s last blog post..POM Wonderful & More Macrobiotics

Reply

Sabs February 11, 2009 at 7:06 pm

Some really nice ideas:-) You are so right – planning is extremely important.

Reply

Melanie February 13, 2009 at 1:57 pm

Hey Maggie,
I love the bento style lunches, and it sounds great what you’re putting in there! What is kinpira?

Hi Sabs,
Thank you!

Reply

Melanie February 14, 2009 at 7:53 am

Hey Slacker,
I’ve never been to a dinner workshop, but love the idea. Best wishes for the triathlon this weekend!

Reply

Slacker February 14, 2009 at 4:17 am

I love the idea of preparing on weekends, then freezing for later use. I also go to those dinner workshop things with my wife and we come back with all that food… same concept.

that being said, this weekend I’ll be doing my first tri-athlon so I’ll be too tired to make my own food.

Slacker’s last blog post..Slacker Method for Completing Your First Triathlon

Reply

Melanie April 1, 2009 at 6:57 pm

One80 Fitness,
I hope you like the recipe! It’s one of my favourites.

Reply

One80 Fitness April 1, 2009 at 1:37 pm

Lime and coriander couscous is on my list of must try this week. I am looking forward to it.

One80 Fitness’s last blog post..Develop an Exercise Program

Reply

charlei March 9, 2010 at 7:29 pm

any vegi wrap ideas anyone that my 4 year old will like she is a very fussy eater :) ????

Reply

Melanie March 10, 2010 at 11:58 pm

Hi Charlei,
Have you tried grating different veggies, such as carrots, beetroot, cabbage and putting it in a wrap with a little hummus or mashed avocado?

Reply

Rhiannon June 16, 2010 at 10:40 pm

I have been saved. No more canned tuna and crackers for me!

When I worked at my old job (better facilities), I used to steam a small potato, top it with baked beans, capsicum, tomato and low-fat cheese.

My personal trainer is working on my diet with me as I don’t eat enough for my high activity levels. These recipes are going to be made asap!

Reply

Melanie June 22, 2010 at 11:40 pm

I’m glad you found these recipes. Did you also see the article on meals with 5 ingredients or less? That may be useful too.

Reply

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