Making Effective Weight Loss Lunches

If you’re looking to make filling, nutritious, and low-calorie lunches, you might not know where to start. The key to preparing weight loss lunches is to make every calorie count.

Here are a few tips to get you started.

Plan Smart

You want to make a healthy lunch, but it’s also important to make sure you’re getting all the nutrients that your body needs to function at its best.

To cut down on the calories and keep things healthy, you should try to limit sugar as much as you can, and include plenty of veggies for their vitamins, minerals, and fiber. If including carbs, make sure they’re slow-release to keep you full and energized. That means whole grains. Finally, choose proteins that are rich in omega-3 fats, are plant-based, or lean. Try to avoid red meat.

Here are a few recipe ideas.

Tuna Salad

Tuna is rich in Omega-3. Place the contents of a can on a bed of lettuce and you’re good to go. You can add celery for extra fiber, and top with dried fruit for some nutritious sweetness.

Peanut Butter and Banana

The magic combo. Nuts are high in protein and bananas are great for energy. Be sure to choose a peanut butter that’s low in additional sugars. Spread this on a cracker or rice cake and top with fresh banana slices.


Quesadillas often get a bad rap for being unhealthy, but the mountain of cheese included is really to blame. Cut down the cheese and add some tomato and avocado to make a more well-rounded meal. Substitute the flour tortillas for corn and you’ll cut out even more calories.

Chicken Pesto

White meat is good for the heart and your waist. Drizzle some pesto over your chicken and put it on lettuce or in a pita. Serve with mini tomatoes or carrot sticks.

Hummus Sandwich

The humble sandwich can be healthy if it’s made with whole-grain bread. Spread with hummus for protein, and fill with slices of tomato, bell pepper, and avocado. Get creative.

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