Avoid wasting time queuing up for an expensive salad that surpasses your daily calorie intake. Instead, make the switch to these intelligent weight loss lunches that are far from dull diet meals.
Unfortunately, it is a fact that many restaurant salads contain more calories than a Big Mac. However, there is no need to go hungry all day or settle for a protein bar as a meal. By taking a few minutes and drawing inspiration from food bloggers, you can easily make a quick and healthy lunch at home for weight loss. These DIY lunches are simple to pack and enjoy at the office, although it is recommended not to eat them at your desk. Not only will you save money, but you will also cut down on calories with these homemade lunches.
Weight Loss Lunch Tips
Here are the key aspects to consider while choosing a macro-smart weight-loss lunch that is both delicious and fulfilling:
400-500 calories
15-20 grams of fat
20-30 grams of protein
50-60 grams of carbohydrates
8+ grams of fiber
Hummus and Roasted Vegetable Flatbread Pizza
Inspired by The Fitnessista (Serves 1)
Ingredients:
1 soft tortilla shell
A handful of preferred vegetables (suggested options: spinach, tomatoes, and zucchini)
Hummus
1 tablespoon olive oil
1 minced garlic clove
Salt and pepper, to season
Crumbled goat cheese
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a baking pan, combine the vegetables with olive oil, garlic, salt, and pepper. Roast them for approximately 20 minutes, or until they are tender.
3. Take your preferred tortilla and spread a layer of hummus (you can either use store-bought or make your own) over it.
4. Place the roasted vegetables on top of the tortilla, and sprinkle some goat cheese over them.
5. Bake the assembled tortilla in the oven for about 10 minutes, or until the cheese has melted and the tortilla is crispy.
6. Once it is done baking, slice the tortilla into desired portions.
7. Enjoy your delicious roasted vegetable and goat cheese tortilla!
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Recipe for 5-Minute Turkey, Avocado, and Hummus Wrap
Ingredients:
- 1 whole wheat tortilla
- 2-3 tablespoons of red pepper hummus
- 3 slices of low-sodium deli turkey
- 1/4 avocado, thinly sliced
- Pickle slices
Instructions:
1. Take a whole wheat tortilla and spread it evenly with 2-3 tablespoons of red pepper hummus.
2. Place 3 slices of low-sodium deli turkey on top of the hummus.
3. Add thinly sliced avocado and pickle slices to the tortilla.
4. Carefully roll up the tortilla, ensuring that all the ingredients are securely wrapped inside.
5. Use a sharp knife to slice the wrap into desired portions.
6. Serve and enjoy your delicious Turkey, Avocado, and Hummus Wrap!
Pasta & Peas Recipe
Recipe from Runs For Cookies (Serves 1)
Ingredients
- 2 ounces of whole-wheat rotini or penne
- 2 teaspoons of olive oil
- 2-3 cloves of garlic, minced
- 1/2 cup of frozen peas
- 1 tablespoon of Parmesan cheese
Directions
1. Cook the pasta according to the instructions on the package.
2. While the pasta is cooking, heat the olive oil over medium heat.
3. Add the minced garlic to the oil and cook until it becomes translucent. Be careful not to burn it, so you may need to lower the heat if necessary.
4. Add the frozen peas to the garlic and cook until they are heated through.
5. Drain the cooked pasta and add it to the peas and garlic. Toss everything together to coat the pasta.
6. Serve the dish and sprinkle it with Parmesan cheese.
Mexican Cauliflower "Rice" Bowl
Recipe from Sprint 2 the Table (Serves 1)
Ingredients:
- 1 small head of cauliflower
- 1/2 red pepper
- 1/2 cup of black beans
- 1/2 cup of cubed pineapple
- 1/4 cup of red onion
- 1/2 avocado, cubed
- 1 diced carrot
- Cilantro
- Salsa
- Cumin, cinnamon, red pepper flakes, salt, and pepper to taste
Directions:
1. Cut the cauliflower and red pepper into small pieces and place them in a food processor or blender. Pulse the pieces until they resemble the size and consistency of rice.
2. Transfer the cauliflower "rice" to a medium-sized bowl. Add a splash of water and microwave it for 3 minutes to steam.
3. Top the cauliflower "rice" with the remaining ingredients such as black beans, pineapple, red onion, avocado, diced carrot, and cilantro.
4. Sprinkle the bowl with cumin, cinnamon, red pepper flakes, salt, and pepper, according to your taste preferences.
Sweet Tuna Salad
Recipe inspired by Sweet Tooth Sweet Life (Serves 1)
Ingredients:
- 1 can of water-drained tuna
- 3-4 tablespoons of sweet relish
- 2 tablespoons of plain Greek yogurt
- 1 tablespoon of honey mustard
- Salt and pepper to taste
- Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes
Instructions:
1. In a bowl, combine all the ingredients.
2. Mix together the desired optional add-ins.
3. Enjoy the scrumptious tuna salad on a bed of lettuce, in a sandwich or pita, or paired with your favorite whole-grain crackers.
Burrito Salad
Recipe provided by The Lean Green Bean (Serves 1)
Ingredients:
- 1 1/2 cups of lettuce
- 1/2 cup of cooked brown rice
- 1/3 cup of cooked black beans
- 1 cup of vegetables (such as tomatoes, red peppers, onions, or roasted sweet potatoes)
- 2 tablespoons of avocado or guacamole
- 2 tablespoons of salsa
- A sprinkle of cheese
Directions:
1. In a large bowl (or a meal-prep container if you're taking it to-go), place the lettuce.
2. Add the cooked brown rice and black beans.
3. Top with your preferred vegetables, salsa, and cheese, if desired.
4. Enjoy it cold or microwave for 20 seconds and serve.
Southwest Quinoa with Chicken
Recipe from Food and Fun on the Run (Serves 4)
Ingredients:
- 1 tablespoon of olive oil
- 1/2 of a green pepper, chopped
- 1/2 of an onion, chopped
- 1 pound of cooked and diced boneless chicken breasts
- 1 teaspoon of cumin
- 1 teaspoon of chili powder
- 1/4 teaspoon of pepper
- 1/8 teaspoon of salt
- 3 cups of cooked quinoa
- 1 cup of plain Greek yogurt
- 1/2 cup of cilantro
- Salsa and/or sriracha sauce for topping
Directions:
1. In a large pan, sauté the chopped green pepper and onion in olive oil until they are tender.
2. Add the spices and cooked chicken to the vegetable mixture and cook for an additional 2 minutes.
3. Combine the cooked quinoa with the vegetable and chicken mixture, then stir in the Greek yogurt.
4. Stir in the cilantro and top with salsa and/or sriracha sauce.
Healthy Turkey Chili Taco Soup
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Ingredients:
- 1 1/3 pounds of ground turkey (99 percent lean)
- 1 medium-sized onion, finely chopped
- 1 bell pepper, finely chopped
- 1 can (10 ounces) of RO*TEL Tomatoes and Green Chilies
- 15 ounces of canned or frozen corn, thawed and drained
- 1 can (15 ounces) of kidney beans, drained
- 1 can (8 ounces) of tomato sauce
- 16 ounces of low-fat refried beans
- 1 packet of reduced sodium taco seasoning
- 2 1/2 cups of fat-free, low-sodium chicken broth
- Optional toppings: tortilla chips, plain Greek yogurt, jalapenos, cheese, scallions, onions, fresh cilantro
Instructions:
1. In a large pot, cook the ground turkey over medium heat, breaking it up with a wooden spoon. Cook until the turkey is browned and cooked through.
2. Add the chopped onions and bell pepper to the pot. Cook for an additional 2-3 minutes, until the vegetables have slightly softened.
3. Stir in the RO*TEL Tomatoes and Green Chilies, corn, kidney beans, tomato sauce, refried beans, taco seasoning, and chicken broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes.
4. Serve the soup hot, and if desired, top it with some tortilla chips, plain Greek yogurt, jalapenos, cheese, scallions, onions, and fresh cilantro.
Enjoy this healthy and flavorful Turkey Chili Taco Soup!
In conclusion, these intelligent weight-loss lunch recipes offer a flavorful and satisfying alternative to calorie-laden restaurant options. By adhering to the recommended nutritional guidelines of 400-500 calories, 15-20g of fat, 20-30g of protein, 50-60g of carbohydrates, and 8+g of fiber, these DIY lunches prioritize both taste and health. From the Hummus and Roasted Vegetable Flatbread Pizza to the Sweet Tuna Salad and Healthy Turkey Chili Taco Soup, these recipes showcase that nourishing, weight-conscious meals can be delicious, easy to prepare, and perfect for on-the-go lunches. Making the switch to homemade lunches not only saves money but contributes to a successful and sustainable weight-loss journey.
