Healthy lunch recipes for weight loss that take less than 15 minutes to prepare

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

In search of some quick, easy and healthy lunch recipes for weight loss? We've got you covered! Not only are these recipes simple to prepare, they are also satisfying and will support you as you move closer to your weight loss goals.

Many of us are super BUSY! We have a lot to do and rarely have enough time to do it. While few of us plan to fail, we sometimes fail to plan. This is especially problematic when it comes to our eating habits. As a result, we end up making decisions around what to eat based on convenience and taste rather than health and nutrition. Falling into this type of habit on a regular basis will satisfy flavor cravings yet can sabotage our waistline and health. Read on for some quick, easy and healthy lunch recipes for weight loss.

Here are some satisfying and healthy lunch recipes for weight loss

Salads are a convenient way to get closer to meeting your daily vegetable and fruit recommendations. This is important because researchers have found that eating high levels of vegetables and fruits reduces the risk of certain cancers. A typical salad contains at least 3 servings of vegetables. Salads also tend to be rich in dietary fiber. Dietary fiber helps fill you up without adding calories. This helps with weight control. Eating a diet rich in dietary fiber also helps fuel the microbiome, a diverse colony of bacteria in our colon that helps to keep our bodies healthy.

Here are a few of the filling salad recipes I have been enjoying lately:

• Lentil Fattoush Salad from The Mostly Vegan
• Tabbouleh Recipe from Allrecipes
• Tuna-Stuffed Tomatoes from Health
• Quinoa and Black Bean Salad from Epicurious (this salad saves well if you want to make it on Sunday and enjoy over the next few days)
• Kale and Beet Salad with Salmon from Cooking Light
• Chopped Chef Salad from Eatingwell

Looking for other easy meal ideas for weight loss? Try one of these sandwich alternatives

Mediterranean Chicken Wrap

This simple Mediterranean chicken wrap is very flavorful and the only ingredient that needs refrigeration is the feta cheese (which can be easily omitted). Serve it in the wrap of your choice.

Servings: 2

Ingredients

• 4 1/2 oz canned chicken, drained
• 1/4 cup Kalamata olives
• 5 diced artichoke hearts
• 1/8 cup chopped red onion (you can also substitute with 1/4 tsp onion powder)
• 10 cherry tomatoes
• 1-2 tablespoons Italian dressing
• Feta cheese (as desired)

Instructions

1. Drain the chicken and place into a medium-sized bowl.
2. Cut olives in half and chop the artichoke hearts. Mix both with the chicken.
3. Finely dice a small amount of red onion and cut cherry tomatoes in half. Add both to the chicken mixture.
4. Add the Italian dressing and cheese into the chicken and toss well.
5. Serve the chicken salad inside of a lettuce leaf or the wrap of your choice.

Low Carb Cucumber Mini Sandwiches

I have been really into cucumbers lately! They are so versatile and easily take the place of bread if you are following a grain-free eating plan or simply trying to watch your carbs. Here's a quick and easy recipe for Low carb cucumber sandwiches.

Two other healthy lunch recipes for weight loss that require very little preparation while packing in a lot of flavor

Bean Tostadas

Servings 2

Ingredients

• 4 corn tortillas
• cooking spray
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 15 oz can of black beans
• 1 cup of shredded lettuce
• 1/2 medium avocado
• 2 tablespoons salsa

Instructions

1. Preheat oven to 350F.
2. Lay corn tortillas out on a cookie sheet, then coat both sides of each tortilla with vegetable cooking spray.
3. Bake tortillas for 6 minutes, then turn each tortilla. Bake for another 5-7 minutes or until golden brown.
4. While tortillas are baking, drain and rinse the black beans.
5. Heat black beans with garlic powder and cumin on the stove over medium heat until warm.
6. Shred the lettuce and cut the avocado half into small pieces.
7. Top each corn tortilla evenly with black beans, then lettuce, avocado and salsa.

Enjoy!

Tofu Stir Fry

Servings 1

Ingredients

• 1 tablespoon olive oil
• 2 tablespoons chopped onion
• 1/2 cup chopped broccoli
• 3 tablespoons diced red pepper
• 3.5 oz pre seasoned tofu (I like to use Wildwood ® baked savory tofu)
• 1/4 tsp ginger powder

1. Sauté the onion in olive oil in a medium sized pan over medium heat for about 5 minutes or until the onion is translucent.
2. Add the chopped broccoli and diced red pepper to the pan. Cook for another 5-7 minutes. You may need to add 1 tablespoon of water if the veggies are starting to burn.
3. Chop the tofu and add to the pan along with the ginger powder. Stir and heat all ingredients until warm.

Serve over quinoa, cauliflower or brown rice.

Note: MyNetDiary does not endorse nor get paid to promote products mentioned in this post.

Let us know if you try one of these quick and healthy lunch recipes for weight loss!

Looking for more lunch recipes?

Substantial Savory Salads: How to Make a Salad a 'Meal'
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Updated: April 24, 2020

Foods & Recipes->Salads Meal Planning & Diets->Lunch

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