Health Female Adda
1 year ago
20 Satisfying Lunches That Promote Weight Loss

1/21 ,

You probably spend your mornings at work counting down the minutes 'til your much-needed lunch break, so why not double your pleasure by brown-bagging a delicious meal you can actually get excited about? Skip the drive-thru, stop checking your e-mail, and enjoy any one of these healthy meals that will aid your weight-loss efforts—even if you're stuck at your desk. 

2/21 ,
Roast Beef and Horseradish Wrap

2 Tbsp 2% plain Greek yogurt
1 Tbsp horseradish sauce
2 leaves Bibb lettuce
4 slices lean deli-style roast beef
4 slices tomato
1 cup fresh raspberries

Combine yogurt and horseradish, and spread on lettuce. Top with roast beef and tomato, and roll into a wrap. Serve with raspberries.

Total: 300 calories

Greek yogurt is a great mayo substitute—even light mayonnaise can't compare when it comes to saving calories and fat.

(Get more healthy-eating tips and delicious recipe ideas from Scratch, a cookbook from our CEO, Maria Rodale.)

3/21 ,
Tuna-Avocado Sandwich

1/3 avocado, mashed
1/2 Tbsp lemon juice
4 oz white albacore tuna, drained
1 thick slice tomato
1 piece butter lettuce
1 slice red onion
1 slice whole-grain bread

Combine avocado with lemon juice, and fold in tuna. Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich.

Total: 350 calories

An avocado a day may help to keep the doctor away, research shows.

4/21 ,
Tofu Salad

1 Tbsp soy sauce
1 Tbsp almond butter
1/8 tsp minced garlic
4 oz tofu, extra firm, thinly sliced
1 cup snow peas, slivered
1/2 tsp sesame seeds
2 Scandinavian crispbread crackers

Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with sesame seeds, and serve with crackers.

Total: 330 calories

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that people who ate 1.5 ounces a day of almonds for six weeks reduced their belly fat and waist circumference more than those had a high-carbohydrate, calorie-matched snack.

5/21 ,
Salmon Avocado "Sushi"

1/2 avocado, thinly sliced
2 oz smoked salmon, thinly sliced
1/4 cup cooked rice noodles
1/4 papaya, thinly sliced
1 Tbsp chopped scallions
2 sheets nori seaweed
1 lime wedge

Lay fillings on nori sheets, and roll up sushi-style. Cut, season with lime juice, and sprinkle with salt and pepper to taste.

Total: 470 calories

The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.

6/21 ,
Burger and Fries

1 Organic Sunshine Garden Herb burger
1/2 Food for Life sprouted whole-grain bun
2 leaves romaine lettuce
1 thick slice red tomato
2 tsp Dijon mustard
1 small sweet potato
1 tsp olive oil

Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and mustard. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.

Total: 490 calories

Who says you have to forgo your favorite burger-and-fries combo for the sake of a flat belly? These replacements keep your favorites low-calorie.

7/21 ,
Fiesta Salad

4 oz ground turkey (93% lean)
1 1/2 tsp Simply Organic Southwest Taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans
1/2 cup diced tomatoes
1/4 cup yellow corn
1 Tbsp cotija cheese
5 blue-corn tortilla chips, crumbled

Brown turkey in a pan on the stove top, and stir in taco seasoning. Toss turkey with remaining ingredients.

Total: 410 calories

Keep your taco salad healthy by swapping out beef for lean turkey.

8/21 ,
Winter Sausage and Lentil Salad

1 link pre-cooked chicken sausage (3 oz)
1 tsp garlic salt
1/2 cup cooked lentils
1/2 bulb fennel, finely diced
1/2 Granny Smith apple, finely diced
1/2 stalk celery, finely diced
2 cups arugula
1 tsp olive oil
1 tsp red wine vinegar
1/2 tsp Dijon mustard

Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2 minutes. Remove from heat, stir in fennel, apple, and celery, and serve over arugula. Whisk oil, vinegar, and mustard, and drizzle over top.

Total: 390 calories

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.

9/21 ,
Winter Grains

1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned

Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil, vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood orange, and dressing.

Total: 420 calories

Blood orange juice slowed fat accumulation in a study done in mice, thanks in part to its bright color pigments called anthocyanins.

10/21 ,
Spicy Chicken Salad

1 cup roasted skinless chicken breast, cubed
1 Tbsp fresh lemon juice
4 tsp Dijon mustard
1/2 jalapeno, diced
1/2 medium celery stalk, chopped
Dash of black pepper
1 cup baby spinach

Combine the first six ingredients, and serve on a bed of spinach.

Total: 266 calories

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

11/21 ,
Open-Faced Lox Sandwich

1 slice pumpernickel bread
2 Tbsp part-skim ricotta
4 oz smoked salmon
2 Tbsp capers
1 1/2 Tbsp minced onions

Layer in the order listed above.

Total: 250 calories

Say (yes to) cheese! The calcium in dairy foods could help stoke your body's fat-burning power, research shows.

MORE: 5 Ways Cheese Can Help You Lose Weight

12/21 ,
Egg Salad Sandwich

1 tsp Dijon mustard
2 slices multigrain bread
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar cheese
1/4 cup chopped scallion
1/4 cup raw spinach
Juice of 1/4 lemon

Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top. Drizzle with lemon juice.

Total: 303 calories

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.

13/21 ,
Salmon Cucumber Boats

3 oz canned pink salmon, drained
1 Tbsp capers
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt
Dash pepper
1 cucumber

Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.

Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile 'em on.

14/21 ,
Autumn Pumpkin Mix

3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It's no brownie, but it will help satisfy your sweet tooth.

15/21 ,
Open-Faced Turkey and Feta Sandwich

1 slice whole-grain bread
3 oz sliced turkey breast
1/4 cup baby spinach
1/4 cup sun-dried tomatoes
1 Tbsp feta

Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

Total: 367 calories

This salad isn't only visually pleasing, it's seriously filling. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

16/21 ,
Tabbouleh and Tuna on Greens

3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced

Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

Total: 374 calories

This grain's resistant starch could make you resistant to mindless afternoon grazing.

17/21 ,
Chicken Panini

1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated

Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total. Halve sandwich, and serve with marinara sauce for dipping.

Total: 292 calories

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

18/21 ,
Mozzarella and Tomato Salad

1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

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.

19/21 ,
Grilled Chicken and Pineapple Sandwich

1 boneless, skinless chicken breast
1 Tbsp Teriyaki sauce
1 slice Swiss cheese
1 slice pineapple (1/2" thick)
1 whole-wheat kaiser roll
Red onion, thinly sliced (to taste)
Pickled jalapeno slices (to taste)

Marinate chicken in Teriyaki sauce in re-sealable bag in fridge. Grill chicken for four to five minutes, flip, and immediately add the cheese to breast. Continue cooking until the cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove, and set aside. While the chicken is resting, place the pineapple slices and rolls on the grill. Toast the rolls lightly, and cook the pineapple until it's soft and caramelized, about two minutes on each side. Top each roll with chicken, pineapple, onion, and jalapeno.

Total: 387 calories

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.

20/21 ,
Chicken Goat-Cheese Quesadillas

3/4 oz goat cheese, softened to room temperature
1 Tbsp shredded Monterey jack cheese
1/4 tsp virgin olive oil
2 Tbsp chopped Vidalia onion
1/4 cup frozen corn kernels, thawed
Pinch ground black pepper
1/4 cup diced cooked skinless white-meat chicken
1/2 Tbsp chopped fresh cilantro
2 six-inch corn tortillas

Combine cheeses in a small bowl. Set aside. Heat olive oil in a medium sauté pan over medium-low heat. Add onion, and sauté for two minutes. Add corn and pepper; sauté for one minute. Add chicken, and sauté for one minute. Remove from heat, then stir in cilantro. Divide cheese mixture, and spread over two tortillas. Layer each tortilla with half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray. Warm quesadillas over medium heat for five to six minutes, flipping halfway through.

Total: 331 calories

This isn't your ordinary quesadilla: Goat cheese's full, creamy taste means you can use less queso without sacrificing flavor. Yum.

21/21 ,
Tofu and Cabbage Salad

1 cup shredded red cabbage
1 cup chopped raw spinach
3 oz firm tofu
1/2 cup canned mandarin oranges, packed in juice, drained
1 Tbsp pine nuts
1 oz soft goat cheese
1 1/2 tsp olive oil
2 Tbsp balsamic vinegar

Combine all ingredients into a salad.

Total: 412 calories

Research suggests that the isoflavones in soy foods may help decrease fat accumulation in the body.

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