healthy lunch ideas for weight loss

Healthy Lunch Ideas for Weight Loss: Best Diet to Follow

These days conscious people are splurging after weight machines. Well, the reason behind that is very simple because they want to keep a track of the weight. Now, whenever the weight shows more than expected you become alert and spend time devising a method that will help to reduce weight. But among you, many are unsure about the weight loss diets and methods. Therefore today we will especially highlight the healthy lunch ideas for weight loss.

Benefits of losing weight

Well, the weight loss comes with certain benefits but yes the most striking is that you gain a slim and trim body. But yes apart from that there are some other weight loss benefits which you should go through in the below pointers.

Helps to treat knee pain

A slimmer body is better than a heavier body. That means if your body tends to gain weight then obviously the stress of your weight falls directly on the knee. And that seriously affects the bones. That is why people with osteoarthritis are often suggested to reduce weight.

Less heartburn

People with unexpected weight are often seen to suffer from a problem like heartburn. And that causes the acid from the stomach to return to the food pipe and create heartburn. But yes the moment you begin to lose weight less pressure is imposed on the stomach that is why the reason for having heartburn is almost minimized.

Less risk of diabetes

People with diabetes need to stay very alarmed because at any moment they can fall prey to diabetes. Bodies with excessive fat tend to secrete a chemical known as adipokines and this chemical is responsible for intervening in the functioning of the insulin. But as you tend to lose weight the secretion of this chemical gets reduced. And because of which you will see that the insulin reduces the level of blood sugar and the problem like diabetes almost gets deleted.

Good sleep

People with excessive weight also finds it difficult to sleep soundly during the night time. But cutting off weight helps them to enjoy sleep. Also, the reduced weight helps people with sleep apnea and get rid of that easily.

Feel energetic

People with more weight indeed feel less energetic. And in the case of fatty people, a huge amount of Adenosine Triphosphate is required. This is so required to transfer the energy to the cells. However, as you begin to get trimmed you can see that your body is storing more energy and you don’t feel tired easily.

Less blood pressure level

People with more weight always show a high level of blood pressure. But yes putting off weight can help to reduce the numbers of both the diastolic and systolic measurements.

Be confident

People with less weight feel more confident about themselves. Not only that they also earn glares and appreciation which makes them do every work with full enthusiasm.

How to reduce your weight

Well, doctors often suggest some weight loss tips and the basic one among them is that you have to reduce weight to reduce your weight.

Develop a healthy eating pattern 

When creating a healthy and balanced diet, most people focus on which specific food to eat and avoid. However, the amount of food and the intervals they are taken can also affect your nutrition and overall health. If you’re looking to maintain your weight and experience other benefits discussed above, you can try prolonged fasting, an eating pattern discussed in this blog:

For a healthy eating pattern, try to limit added sugars, saturated fats, and sodium into your diet. Implementing small changes in your eating habits can lead to many health benefits. For instance, simply swapping your sugary drinks with water can limit your calorie intake, thus decreasing your risks from heart diseases and type 2 diabetes. 

In terms of eating intervals, it’s best to stick with your usual pattern if it’s working well in the first place. If you’re embarking on a different approach, such as fasting, make sure to follow their instructions and avoid giving in to cravings as it can destroy your progress. The American Dietetic Association recommends an eating schedule composed of small meals every three to four hours. 

Cut off the carbohydrate

The best thing that you can do to reduce weight is by reducing the level of starch, sugar, or the refined form of carb. This will help you keep your appetite pangs at bay. Adding a complex form of carbs like whole grains is more good for your health. It is because high fiber means you will take more time to digest and that will make you feel more satisfied.

Move from one place to another

If you are a lazy dude, then immediately stop being that and try to move your body from one place to another. You need to boost up your metabolism by indulging in various exercises like weight lifting. In addition to that, you can also indulge in another form of weight-reducing methods like cycling or doing some cardio exercise.

Add green vegetables

Try to have more green vegetables and these vegetables are such as broccoli, cabbage, lettuce, cucumber, spinach, and many more. You can keep on adding them because they are full of nutrients and calories.

Take more healthy fats

Whenever you hear the word fat don’t get afraid it is because fats are important for health. But make sure that fat is a healthy one. When you count on the healthier form of fats you should consider the oils such as olive oil, and avocado oil.

Add more proteins

If you are diligent about losing weight then you should bank on the proteins. For proteins, you can have eggs, meats, seafood, plant-oriented proteins, etc. The best about protein is that it helps to minimize cravings. And the most important thing is that it makes you feel full.

Adequate sleep

Have you ever thought that sleep is very significant when it comes to weight loss? People prone to sleep less are more likely to suffer from weight problems. Therefore you should keep in mind that leptin is a type of hormone that is produced from fat cells. And that is very important as it reduces hunger. But when you sleep less the body produces more ghrelin because of which you feel like having more food.

Thus these are some of the key ways that you should remember if you want to put off weight. But yes there are some healthy lunch ideas for weight loss as well.

A glimpse of the healthy lunch ideas for weight loss.

In this section, we will brief you on some of the most sought after recipes which are yet categorized as healthy lunch ideas for weight loss

Zucchini Chicken soup

The combination of noodles and chicken are indeed quite liked by weight-conscious people. This is light and yet fulfilling so you don’t have to ponder about your weight. To prepare this you will require some of the major ingredients that we have listed below.





Chicken stock

One or half chicken breast

Salt, pepper


Zucchini 3 cups

Olive oil

Preparation method

  • To make this first heat the Kadai and then add two tablespoons of olive oil.
  • Then put the carrots, onion, and celery and sauté the whole thing for two minutes.
  • Also add thyme salt, pepper, chicken, and stock of the chicken. Just cover the lid of the container and let it cook for 10 minutes.
  • After ten minutes just use a knife to see whether the chicken is tender or not,
  • Then add the zucchini let it cook for 2 minutes
  • Finally, serve it hot.

Ham Mayo sandwich

Mayonnaise is the favorite of many, So if you are among them who like to have Mayonnaise then you can add it to your healthy lunch recipe for weight loss. No doubt you will get proven results. Note that this is low in calories but high in fiber. To have this you can add items such as bacon, ham, and turkey. So fix your eyes on it to get an idea of the recipe.


Olive oil


Minced garlic

Oregano in dried form

Rolls of a sandwich as needed.


Bacon 8 pieces

Turkey 8 strips

8 slices of ham


  • To prepare the sandwich first of all take a bowl and mix the items such as the oregano, garlic, and Mayo. Make sure that you mix all of them very finely.
  • Now you spared the mixture on the sandwiches.
  • Then add the bacon strips, tomato slices, turkey, ham
  • You can layer the sandwich one by one with the turkey and ham in between finally put one of the sandwich rolls on top.

Chicken vegetable fry

This is a kind of healthy yet delicious recipe especially for those who are seriously trying hard to reduce their weight. It is quick to grab and you can easily prepare this. One more thing about the recipe is that it is nutritious but not high in calories. So check out the ingredients listed below.



Sesame oil

Sliced mushroom

Other vegetables


Soya sauce




  • First of all, you have to boil a cup of water and then add the mushrooms. On the other side of the oven put the pan and heat it. Then add the sea same oil to sauté.
  • Then add the mushrooms to the oil and sauté it for 2 to 3 minutes.
  • Next, add the chicken and peas.
  • Finally, sprinkle the sesame seeds as well as the vinegar and soya sauce.

Tortilla chicken soup

Chicken soup is sumptuous and the nutritional value is also quite great indeed. Therefore adding that to your recipe is a healthy choice and especially when you are on a diet and are ready to cut off the extra pounds. Therefore check out what are the ingredients that you need to have to prepare this for your lunch.


Olive oil

Chopped onion, garlic

Salt and pepper

Boneless chicken

Tomatoes peeled

Strips of tortilla corn


Peeled avocado

Cilantro and radish


  • Primarily you have to put the oil in a pan and then sauté the onion.
  • In the meantime, you have to blend the tomatoes and then add the tomato purée to the onions.
  • Meanwhile, you will have to marinate the chicken breast with pepper and salt, then add the chicken breast to oil.
  • Once done add the chicken broth to the heated pan. On the other hand, you should bake the tortilla corns and then place the strips on top of the soup. Once you finish the whole thing season that with lime juice from the top.
  • For final garnishing add the avocados.

Soup with chicken ball

When you actually hunt down the Internet and search to know more about the healthy lunch ideas for weight loss. This recipe will automatically pull your lens. It is because the recipe is healthy, comfortable, and easy to prepare. In the meantime, take a look at the ingredients below.


One large egg

Chicken boneless

Bread crumbs

Parmesan cheese

Chopped and peeled onion and carrot

Olive oil

Ground pepper


Chicken stock


  • Take a bowl and mix the items like chicken, bread crumbs as well as parmesan cheese.
  • Now you prepare the small-sized dumplings and then keep them aside.
  • Once done put the gas on a medium flame and add some drops of olive oil to the pan. Then sauté the chicken balls.
  • In the meantime, you will have to add the carrots, onions, and celery. In this, you add the chicken stock and put the chicken balls.
  • Finally season it with pepper, Salt, onion, and some cheese as well.

Brown rice and soup

Here we are especially talking about the healthy lunch recipes for weight loss. So when you are thinking about weight loss, without any doubt you will have to Consider recipes which are satiating and will truly help to reduce weight. In that regard, you can give a chance to brown rice and soup. Talking about brown rice, that is less in carbohydrate content. So check out the ingredients listed here


Olive oil


Diced onion

Garlic cloves

Chicken stock

Green beans, capsicum



  • To prepare this recipe you will have to heat the pan and then add the olive oil.
  • Then add the turkey and let it sauté for 3 to 5 minutes.
  • Next, you will have to put the chili flakes, onion, and garlic. Roast all three of them unless it turns tender.
  • Then add the tomatoes, chicken let it sauté a bit then add the chicken stock.
  • Stir everything for 6 minutes and then add the green beans and the capsicum.
  • You have to cook everything for more than 5 minutes but keep the gas flame in a sim mode.
  • Eventually, serve it with grated cheese.

Final thoughts

You can follow each of them talked about recipes. All of these are new and will let you get healthy lunch ideas for weight loss. Certainly, you should follow the recipe but at the same time, you will have to exercise a little bit and maintain a disciplined life.