24 Delicious Healthy Lunches That Will Help You Lose Weight
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.
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But there are actually some pretty delicious ways to brown bag a healthy, low-calorie lunch without resorting to any of the above-mentioned diet stereotypes. Any of these lunches that will keep you on track with your weight-loss goals:
1. Roast Beef and Horseradish Wrap
Levi Brown
Calories: 300
Greek yogurt is a great mayo substitute—even light mayonnaise can’t compare when it comes to saving calories and fat.
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2. Tuna-Avocado Sandwich
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Calories: 350
An avocado a day may help to keep the doctor away, research shows.
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3. Tofu Salad
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Calories: 330
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.
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4. Salmon Avocado ‘Sushi’
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Calories: 470
The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.
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5. Burger and Fries
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Calories: 490
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.
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6. Fiesta Salad
Getty Images
Calories: 410
Keep your taco salad healthy by swapping out beef for lean turkey.
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7. Winter Sausage and Lentil Salad
Rodale
Calories: 390
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.
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8. Winter Grains
Rodale
Calories: 420
Replace that plain old salad with a grain bowl filled with farro and chickpeas to stay full.
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9. Spicy Chicken Salad
Rodale
Calories: 266
The capsaicin in spicy peppers like jalapenos may have fat-torching powers.
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10. Open-Faced Lox Sandwich
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Calories: 250
Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.
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11. Egg Salad Sandwich
Levi Brown
Calories: 303
Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.
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12. Salmon Cucumber Boats
Levi Brown
Calories: 431
Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.
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13. Autumn Pumpkin Mix
Levi Brown
Calories: 387
Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.
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14. Open-Faced Turkey and Feta Sandwich
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Calories: 367
An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.
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Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.
15. Tabbouleh and Tuna on Greens
Levi Brown
Calories: 374
This grain’s resistant starch could make you resistant to mindless afternoon grazing.
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16. Chicken Panini
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Calories: 292
Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!
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17. Mozzarella and Tomato Salad
Levi Brown
Calories: 243
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.
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18. Grilled Chicken and Pineapple Sandwich
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Calories: 387
Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.
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19. Chicken Goat-Cheese Quesadillas
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Calories: 331
This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor. Yum.
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20. Tofu and Cabbage Salad
Levi Brown
Calories: 412
Research suggests that the isoflavones in soy foods may help decrease fat accumulation in the body.
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21. Grilled Chicken Salad
Levi Brown
Calories: 417
There’s evidence that consuming vinegar (like in this salad) can aid weight loss. Its acetic acid helps suppress body fat accumulation.
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22. Chili-Spiced Salmon Salad
Levi Brown / Rodale
Calories: 283
The omega-3 fatty acids in the canned salmon are known to help reduce inflammation—which could help you lose weight, too.
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23. Berry Goat-Cheese Salad
Levi Brown
Calories: 222
Make the most of summer produce with berries and tomatoes, while the lean protein from the chicken breast will keep you full and satisfied.
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24. Turkey and Cucumber Sandwiches
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Calories: 275 per sandwich
The horseradish gives this sandwich tons of flavor without piling on unhealthy spreads that can rack up the calorie count.
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