7 Healthy Lunch Recipes For Weight Loss With Best Meals To Lose Belly Fat!

Are you tired of boring salads and tasteless meal replacements? Lunchtime shouldn't be a chore, especially when trying to lose those extra pounds. When it comes to losing weight, the consideration for a required meal is a combination of nutrient-rich, low-calorie, and macronutrient-balanced foods. Carefully curated healthy lunch recipes for weight loss have got you covered! In this blog, you will find delicious and nutritious lunch recipes that will satisfy your taste buds and assist in achieving your weight loss goals.

Let's explore these flavorful weight loss lunch ideas packed with essential nutrients to keep you feeling full and energised throughout the afternoon.

Table Of Contents

1. 7 Healthy Lunch Recipes For Weight Loss

2. What Are The Good Lunch Foods For Weight Loss?

3. What Is The Best Lunch For Losing Belly Fat?

4. What Are 10 Healthy Lunches?

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References

7 Healthy Lunch Recipes For Weight Loss

Consider these healthy lunch recipes for weight loss and fat reduction while satisfying your taste buds healthily:

1. Herbed Brown Rice Salad With Corn, Kidney Beans, And Peas

This nutrient-dense salad combines fibre-rich brown rice with protein-packed kidney beans, making it a great choice for weight loss and fat reduction. Corn and peas add a variety of vitamins and minerals, while herbs and spices enhance the flavour without adding extra calories. The high fibre content helps keep you full longer, reducing the chances of overeating while aiding in weight management.

Ingredients:

• Extra-virgin olive oil - 1 tsp
• Onion - 1 large, chopped
• Brown rice - 30 short-grain
• Water - 1 cup
• Corn kernels - 1/4 cup
• Peas - 1/4 cup fresh
• Kidney beans - 20
• Basil - 1/4 cup chopped
• Salt - to taste
• Spices - to taste

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Heat 1 standard tablespoon of olive oil in a medium saucepan.

2. Cook the onion for approximately 7 minutes.

3. Mix the rice and water and heat until boiling.

4. Also, cook the corn, peas, and kidney beans in a medium saucepan.

5. Put 2 tablespoons of olive oil in a small bowl, then mix in the basil and season with salt and spices.

6. Mix the cooked rice with the corn, peas, and kidney beans.

7. Throw the rice to cover it and then serve it.

2. Veg Daliya With Gujarati Kadi

This wholesome meal offers a good balance of protein, fibre, and essential nutrients. Daliya (cracked wheat) is high in fibre and low in calories, making it an excellent choice for weight loss. Adding vegetables increases the nutrient content, and the buttermilk-based kadi provides a source of probiotics, which can improve digestion plus support a healthy metabolism. This meal is both satisfying and light, promoting better weight management.

Ingredient: 

• Daliya - 20gm
• Onion - 1 small, chopped
• Tomato - 1 medium, chopped
• Beet - 1 pc, diced
• Carrot - 1 pc, diced
• Oil - 1tsp
• Besan - 15gm
• Buttermilk - 250ml
• Required spices

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. First, rinse and sieve Daliya properly.

2. Place the cooker on heat, pour oil and cumin seeds, and let them crackle.

3. Next, include some vegetables and allow them to cook for some time.

4. Then mix in Daliya spices and continue cooking for a while.

5. Next, pour buttermilk into a bowl and mix in Besan

6. Include garlic, ginger, curry leaves, and coriander leaves.

7. Let it cook for 5 minutes, and then it is ready to be served.

Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!

3. Ragi Dosa With Sambhar 

This nutritious and filling meal supports weight loss and fat reduction. Ragi (finger millet) is a whole grain high in fibre and low in fat, helping keep you full for longer periods. Sambhar, a lentil-based soup with vegetables, provides protein and essential vitamins and minerals. Combining complex carbohydrates and protein helps stabilise blood sugar levels, reduce cravings, and control weight.

Ingredients:

• Ragi flour - 20gm
• Dal - 30gm
• Veggies (onion + tomato + drumstick + brinjal) - 100gm
• Oil - 1tsp 

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Make better out of ragi flour for dosa.

2. Warm the pan, pour the batter and cook a ragi dosa.

3. Combine boiled dal with sambhar masala in a pressure cooker to make sambhar.

4. Include some vegetables. Prepare for 15 minutes. Top off with coriander.

4. Mexican Veg Quinoa

It is a protein-packed and fibre-rich dish that is ideal for weight loss. Quinoa is a complete protein, meaning it offers all nine essential amino acids, this help build muscle and reduce body fat. The vegetables add fibre, vitamins, and antioxidants, contributing to overall health and satiety. The spices used in this dish can boost metabolism, aiding in fat-burning and weight management.

Ingredients:

• Olive oil - 1 tsp (15ml)
• Garlic - 2 cloves, minced
• Onion - 1/4 cup
• Quinoa - 20 gm boiled
• Carrot - 1 medium
• Bell pepper - 1/2 cup
• Rajma - 20 gm boiled
• Tomato - 1 small
• Chili powder - 1/2 tsp
• Salt - as per taste
• Jeera - 1 tsp

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Warm olive oil in a big skillet on medium heat.

2. Combine garlic and red onion, stir, and sauté until fragrant, about 1 minute.

3. Combine quinoa with bell pepper, black beans, tomatoes, corn, chilli powder, cumin, and salt, then mix well.

4. Bring the mixture to a boil, then cover it, lower the overall heat, and simmer until the quinoa is properly cooked and the liquid is absorbed, for nearly 20 to 25 minutes.

5. There is no need to mix the quinoa while it cooks.

6. Switch off the heat and let it sit while covered for 5 minutes.

7. Season quinoa with more salt and pepper, fluff it and garnish it with green onions.

Also Read: Here Are 10 Wholesome & Healthy Snacks For Kids To Enjoy Any Time!

5. Vegetable Oats Pancake

It is a healthy, low-calorie option rich in fibre and protein. Oats help regulate blood sugar levels plus keep you full longer, reducing the risk of overeating. The addition of various vegetables provides essential nutrients and antioxidants, supporting overall health and weight loss. This meal is also low in fat and calories, making it a great option for those looking to reduce body fat.

Ingredients:

• Oats - 40 gm
• Veggies- 200 gm
• Onion - (included in total 200 gm)
• Tomato - (included in total 200 gm)
• Spinach - (included in total 200 gm)
• Capsicum - (included in total 200 gm)
• Oil - 1 tsp

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Grab a bowl and combine all the ingredients inside.

2. Season to taste and create a smooth batter for the pancake.

3. Place the tava over the fire.

4. Next, transfer the mixture into the container.

5. Prepare a delicious pancake and present it.

6. Beetroot & Sesame Thepla

This nutritious and low-calorie meal is perfect for weight loss. Beetroot is low in calories and fibre, helping to improve digestion and keep you full longer. Sesame seeds add a healthy dose of protein and essential fatty acids, which helps in fat reduction. Combining whole wheat flour and spices provides a flavorful and satisfying meal that supports weight management.

Ingredients:

• Beetroot - 1, grated
• Whole Wheat Flour - 40 gm
• Cumin powder (Jeera) - 1 teaspoon
• Amchur (Dry Mango Powder) - 1/4 teaspoon
• Garam masala powder - 1 teaspoon
• Red chilli powder - 1/2 teaspoon
• Green Chillies - 3 Ghee - 1 teaspoon
• Sesame seeds (Til seeds) - 1/2 teaspoon
• Salt - to taste
• Chilled water - as needed

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Start by washing and peeling the skin off the beetroot.

2. Finely grate the vegetables. Grab a bowl and put it in the grated beetroot.

3. Combine the masala powder, salt, and ghee all together.

4. Combine whole wheat flour with water in the mixing bowl and knead until a smooth dough forms.

5. Grab a small piece of the wheat flour dough and roll it out with a rolling pin to create a flat circular dough.

6. Warm up the Tawa on medium heat and place the thepla onto the heated Tawa.

7. Fry the beetroot thepla for approximately one minute before flipping it and cooking it for another minute or until it is cooked.

8. Use butter or oil as necessary to lubricate it during the cooking process.

9. Serve the Beetroot & Sesame Thepla alongside any dal or sabji dish.

Also Read: Best Detox Juice Recipes To Detoxify Your Liver, Kidney, & Overall Body

7. Chicken Curry

This protein-rich dish can aid in weight loss and fat reduction. Chicken breast is a natural, lean source of protein, helping build muscle and boost metabolism. The vegetables and spices in the curry provide essential vitamins, minerals, and antioxidants, promoting overall health. Cooking the curry with minimal oil or ghee ensures it remains fat-free, making it a healthy and satisfying idea for those looking to lose weight.

Ingredients:

• Chicken breasts - 2, cut into chunks
• Ghee or oil - 1.5 spoons
• Chicken broth or stock - 1 cup
• Carrots - 1 cup, diced
• Tomatoes - 2, diced
• Onion - 1 big, diced
• Curry powder or garam masala - 1/2 tablespoons
• Ginger - 1 tablespoon, grated
• Cilantro - 1/4 cup, roughly chopped
• Garlic - 6 cloves, minced
• Salt - to taste

Steps To Make This Healthy Lunch Recipe For Weight Loss:

1. Cook the chicken in the ghee or oil in a medium saucepan by sautéing it.

2. Include the carrots, tomatoes, and onions.

3. Add the ginger and curry powder (or garam masala).

4. Cook over medium heat temperature with the lid covering for 40 minutes (remember to stir occasionally).

5. Combine minced garlic, cilantro, and salt according to personal preference.

6. Continue cooking for 5 minutes and then serve with a large oat or jowar roti.

Also Read: What Is Lean Protein? Know 11 Foods, Sources, Benefits And Guidelines!

What Are The Good Lunch Foods For Weight Loss?

Good lunch foods for weight loss should be low in calories but high in nutrients to keep you full and energised. Note these preferred choices delivering favourable weight loss results with consistency:

• Focus on natural lean proteins like grilled chicken, turkey, or fish, as they help build muscle and relax you.
• Vegetables are essential, offering fibre, vitamins, and minerals with few calories.
• Whole grains like quinoa, brown rice, and whole-wheat bread provide sustained energy and help you feel full longer.
• Healthy fats from avocados, nuts, and olive oil are also crucial because they enhance satiety and provide essential fatty acids.
• Incorporating legumes such as lentils and chickpeas adds fibre and protein, aiding digestion and keeping you full.

Combining these foods in balanced meals, such as a grilled chicken salad with selected mixed greens and avocado or a quinoa and vegetable bowl, can help you effectively achieve your excess weight loss goals.

Also Read: 15 Best Foods For Height Growth During Your Developmental Years!

What Is The Best Lunch For Losing Belly Fat?

A balanced lunch allows you to shed those unwanted belly inches. While there's no magic food, focusing on specific nutrients can significantly impact your weight loss journey. Here, have a look at these considerations to make the best lunch for losing belly fat:

1. Key Nutrients For Belly Fat Reduction

• Protein: Builds muscle, boosts metabolism, and keeps you feeling full.
• Fibre: Aids digestion, promotes satiety, and helps regulate blood sugar.
• Healthy Fats: Support hormone production, provide energy, and help absorb vitamins.

2. Ideal Lunch Components

• Lean protein: Grilled chicken, fish, tofu, or lentils.
• Fibre-rich foods: Leafy greens, broccoli, brown rice, or quinoa.
• Healthy fats: Avocado, olive oil, nuts, or seeds.

3. Foods To Limit To Lose Belly Fat

• Refined carbohydrates: White bread, pasta, sugary drinks.
• Unhealthy fats: Saturated and trans fats are found in processed foods.

A grilled chicken salad with selected mixed greens, avocado, and a vinaigrette dressing is a fantastic option. The protein from the chicken will satisfy you, while the fibre and healthy fats from the greens and avocado will aid digestion and control cravings.

Note: Consistent healthy eating, combined with regular exercise, is key to attaining your weight loss goals. While this lunch provides a solid foundation, it's essential to consider your overall meal chart and lifestyle for optimal results.

Also Read: Is Cold Coffee Good For You? Here Are Some Insights That Can Help You Get Your Answers!

What Are 10 Healthy Lunches?

Note these 10 healthy lunch ideas for better health and wellness:

Also Read: 7 Benefits Of Drinking Protein Shake Before Sleep For Muscle Growth And Better Rest!

Dietitian’s Recommendation

I recommend having healthy foods for weight loss by keeping calories in check regularly. Focus on meals rich in protein, dietary fibre, and healthy fats to help you feel full and satisfied for longer. 

Options like quinoa salad, legumes and lentil soup offer nutritious meals without many calories and high-protein offerings. Avoid carbs and sugar to prevent insulin and fat storage. These nutritious foods and controlling portion sizes strategy allows you to have a healthy lunch, supporting your weight loss goals.

                                                                                   Dt. Akshata Gandevikar

The Final Say

Incorporating healthy lunch recipes for weight loss includes focusing on meals rich in lean proteins, dietary fibre, and healthy fats to stay full and satisfied. Quinoa salads, grilled chicken wraps, and lentil soups provide balanced nutrition without excessive calories. Avoid refined carbs and sugary foods to prevent insulin spikes and fat storage. So, select nutrient-dense foods and control portions to enjoy delicious, satisfying lunches supporting your weight loss goals and overall wellness.

FAQs

1. What are the preferred calories for healthy lunches for weight loss?

The ideal calorie intake for lunch varies based on age, gender, height, weight, and activity level. Aiming for a lunch with around 400-500 calories can be a good starting point. Focus on nutrient-dense foods rather than just calorie counting.

2. How to personalise healthy recipes for weight loss for lunch?

Consider your dietary preferences, allergies, and available ingredients to personalise your lunch recipes. Experiment with different flavours, textures, and cooking methods. You can also adjust portion sizes to match your calorie goals. Involve seasonal produce for variety and added nutrients.

3. What are recommended quick and easy healthy lunch ideas for weight loss?

Opt for pre-washed and pre-cut vegetables for faster meal prep. Leftovers from dinner time meals can be repurposed into a satisfying lunch. Consider meal prepping on weekends to save time during the week. For quick and easy lunch options, incorporate protein-rich foods like Greek yoghurt, hard-boiled eggs, or canned tuna.

4. What should be avoided in healthy lunch meals for weight loss?

Limit processed foods, sugary drinks, and excessive amounts of unhealthy fats. Reduce your intake of refined carbohydrates like fresh white bread and pasta. Be mindful of portion sizes of meals to avoid overeating.

5. How do you select the best healthy lunch options for weight loss?

Prioritise whole foods, lean proteins, and plenty of vegetables. Choose foods that keep you feeling full and satisfied. Read food labels to understand ingredient lists and nutritional information. Experiment with different cuisines and flavours to prevent boredom.

References

• https://www.mayoclinic.org/healthy-lifestyle/recipes/weight-loss-recipes/rcs-20077256 
• https://www.medicalnewstoday.com/articles/healthful-recipes-for-weight-loss 
• https://www.heart.org/en/healthy-living/go-red-get-fit/lunch-ideas-for-work-heart-healthy-options 

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