The ideal weight-loss lunch hits three targets: 400–500 calories, 30+ grams of protein, and enough fiber to carry you through the afternoon. Here are 12 options that do exactly that.
Filling Salads
1. Big Protein Salad (420 cal, 42g protein)
4oz grilled chicken + 3 cups mixed greens + 1/2 cup chickpeas + cucumber + cherry tomatoes + 2 tbsp light balsamic.
2. Tuna Nicoise (400 cal, 38g protein)
1 can tuna + 2 hard-boiled eggs + green beans + cherry tomatoes + black olives + 2 tbsp lemon vinaigrette.
3. Southwest Chicken Salad (450 cal, 40g protein)
Chopped romaine + 4oz shredded chicken + 1/4 cup black beans + corn + avocado + salsa as dressing.
Grain Bowls
4. Mediterranean Grain Bowl (480 cal, 38g protein)
1/2 cup quinoa + 4oz grilled chicken + roasted red peppers + olives + cucumber + 1oz feta + lemon tahini dressing.
5. Asian Brown Rice Bowl (400 cal, 20g protein)
1/2 cup brown rice + 4oz edamame + shredded carrots + cucumber + sesame ginger dressing.
Wraps and Quick Options
6. Turkey and Avocado Wrap (380 cal, 34g protein)
Whole-wheat wrap + 4oz turkey deli meat + 1/4 avocado + spinach + tomato + mustard.
7. Egg Salad on Rye (370 cal, 25g protein)
2 hard-boiled eggs mashed with Greek yogurt (instead of mayo) + mustard + celery + dill. On 2 slices rye bread.
Soups
8. White Bean and Turkey Soup (380 cal, 35g protein)
Ground turkey + white beans + diced tomatoes + spinach + chicken broth + Italian seasoning. Makes 6 servings.
9. Lentil Vegetable Soup (320 cal, 18g protein)
Red lentils + diced carrots, celery, onion + cumin + turmeric + vegetable broth. Makes 6 servings.
5-Minute Options
- Cottage cheese and vegetable plate: 1 cup cottage cheese + raw vegetables + whole grain crackers. 320 cal, 28g protein.
- Canned salmon salad: 1 can salmon + Greek yogurt + lemon + capers on cucumber slices. 300 cal, 35g protein.
- Rotisserie chicken + pre-washed salad: Tear off chicken, dump salad mix, add dressing. 380 cal, 40g protein. Zero cooking required.
