+25 healthy and quick lunches to lose weight

On a diet again! If you need to lose a few extra pounds, you like healthy eating or you train, you will surely love this list of homemade lunches, as it brings with it many easy and tasty alternatives that you can put into practice.

If you want to eat healthy and delicious, but your time is limited because your daily routine is very hectic, forget about the pressures and review the proposals that have for you. In this article we tell you the benefits of the most recommended foods for diets and some tricks to ensure your success in the search for a healthy figure. These are all the quick and healthy lunches for weight loss that you can try!

Tips to lose weight

In our company to achieve a slim figure or feel healthy, it is important to know the key aspects that will help us achieve it. For this reason, we will review certain tips, quite widespread, about how to lose weight quickly and in a healthy way.

Nothing is truer than the phrase “we are what we eat”. Taking care of the diet will be the guarantee that all the work we do to lose weight fast will bear fruit.

However, in the world of nutrition, there are as many opinions as there are contradictions.  These recommendations are very generic, so do not hesitate to review various sources and consult a nutritionist to choose the diet that best suits your lifestyle.

• Eat fresh rather than processed foods: Include plenty of fresh fruits, vegetables, and meats, such as fish, in your diet.
• Prioritize unsaturated fats over saturated ones: avocados, nuts and some fish are known sources of healthy fats, which keep cholesterol levels in check.
• Exercise: cardiovascular training is one of the best options to lose weight fast, but any exercise, even walking daily, will help us lead a healthier life.
• Watch the portions: each person needs a caloric intake according to the number of calories they burn daily. Adapt the diet to your lifestyle.
• Watch meal times: some foods are harmful if we consume them too late in the day.  For example, certain fruits and vegetables can make you fat overnight.
• Avoid skipping meals: Skipping or cutting out food damages your metabolism, slowing it down. Stopping eating does not benefit you, you simply lose weight more slowly and you can suffer the dreaded “rebound effect”.
• Get enough protein: Protein protects you and builds muscle, giving you leaner mass and less adipose tissue.
• Drink plenty of water: water keeps you hydrated, promotes detoxification of the body, produces a feeling of fullness and promotes the process of losing weight.

Finally, the key to any diet to lose weight can be summed up in three aspects: eat healthy, balanced and exercise daily (or as regularly as possible). In this way, you will lose weight enjoying what you eat, without great restrictions and without putting your body under extreme situations. With those keys in mind, we’ve rounded up all the healthy and easy lunches that we’ll present to you later.

The best foods to lose weight

It is interesting to ask ourselves which ingredients are more favorable when preparing healthy lunches. However, it is not so easy to define a list of specific foods for a diet.

For example, guiding us by the number of calories is not as efficient. Behind that information, there are many factors to consider, such as the metabolic process of food in the body, the ways in which these processes influence appetite, the role that hormones play, the differences between the different types of calories (empty or full), as well as the benefits they provide, among other aspects.

However, if we take into account these variants and the new research that arises in the field of nutrition, we can see that these are some of the best foods to lose weight:

• Eggs
• Green vegetables
• Salmon
• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
• Chicken
• Lean beef
• Boiled potatoes
• Tuna
• Legumes
• Soups
• Yogurt
• Avocado
• Nuts
• Curd
• Cereals like oatmeal, brown rice, and quinoa
• Fruits
• Seeds like chia and flaxseed
• Dark chocolate

Next, we invite you to review this selection that we bring to you, where we compile many of the most delicious and effective recipes to eat a balanced diet and lose weight quickly. In addition, we have not only thought of adults, because we also suggest healthy lunches for children, so that they lead to a healthy and balanced life from an early age. It will be the best way to ensure that they grow strong and healthy. You no longer have to think about what to eat for lunch, just check this list of more than 25 recipes and you will have ideas for every day!

Healthy lunches for the week

If we want to eat healthy, we need planning. That way, we won’t end up eating out because we don’t have lunch on weekdays. These are recipes for packed lunches that will help you control what you eat, save money and, at the same time, lose weight. Perfect right? Let’s see them.

Chicken salad with couscous

This warm salad is very complete; therefore, it is perfect as a main dish at lunch. Its combination of ingredients gives it a unique touch in flavor. In addition, these have ideal properties to lose weight (high nutritional content and few calories). A healthy but very tasty salad!

Ingredients

• 1 piece of chicken breast fillet
• 1 cup of couscous
• 1 handful of green olives
• 1 piece of feta cheese
• 1 pinch of salt and pepper
• 1 pinch of oregano
• 1 splash of oil
• 1 bunch of parsley
• 1 garlic clove

Preparation

1. Prepare the couscous, for this it is enough that you follow the manufacturer’s instructions, reserve.
2. Prepare the marinade (oil, salt, pepper and dried oregano) and reserve.
3. Marinate the breast, wait at least 3 hours, and proceed to cut it into strips, reserve.
4. Cook the chicken on the grill, well done, without oil and reserve.
5. Cut the olives into slices and the feta cheese into squares, set aside.
6. Prepare the salad dressing with oil, garlic and parsley; finely chop everything, mix and reserve.
7. Assemble the salad, add the warm couscous, the cheese and the olives, stir gently.
8. Finally, arrange the chicken strips in an ornamental way and sprinkle generously on top of the salad.

Grilled chicken fillet

Here’s a classic of healthy and quick lunches: grilled breast fillet! Thanks to the benefits of chicken breast, this homemade lunch is perfect for losing weight: it is very low in fat and calories, has a large amount of protein (of high biological value), is very nutritious, easy to digest by the body and produces satiety. In short, it is an infallible dish to keep you in shape!

Ingredients

• 2 chicken breast fillets
• 1 lemon
• 1 pinch of pepper
• 1 garlic clove
• 1 pinch of oregano
• 1 pinch of Herbs de Provence

Preparation

1. Prepare the marinade for the chicken, use: lemon or apple cider vinegar, the garlic (finely chopped) and the spices.
2. Mix all the ingredients very well, until homogeneous, and reserve. The marinade provides flavor to the meat, juiciness and tenderness.
3. Then, impregnate the filleted breasts in the mixture, let stand between 10 and 15 minutes.
4. After the time, you only need to cook it on the grill (do not add oil).

Remember, do not apply any salt. Among the side dishes with which you can accompany this recipe, is steamed broccoli, rice with turmeric, various salads, among others. Bon Appetite!

Healthy burritos

Who doesn’t fancy a tasty burrito? Even more so if you are on a diet! Well believe it: you can treat yourself and eat healthy lunches like this, every day and without regret. These healthy burritos are perfect to reward yourself whenever you want, since they are very light and tasty. In this case, the flour tortillas are replaced by lettuce, they are all light burritos!

Ingredients

• 1 chicken breast
• 2 tomatoes
• 2 white onions
• 1 avocado
• 1 large lettuce
• Salt
• Pepper
• 4 bay leaves
• 1 sprig of thyme
• 1 peeled garlic

Preparation

1. To start, cook the breast in water, add garlic, bay leaf and thyme, wait 30 minutes (medium heat).
2. Meanwhile, wash the vegetables, chop them into small cubes and set aside.
3. Place the reserved vegetables in a bowl and add a pinch of vinegar, salt and pepper to taste, stir well until the ingredients are well incorporated.
4. Now, wash the lettuce very well and remove the leaves.
5. Once the chicken is cooked, shred it and reserve.
6. Assemble the burrito by placing a large leaf of lettuce as a bed, on top of it the shredded pole, the salad and a slice of avocado (cut at the moment). Roll up and serve!

Sautéed tuna with vegetables

Dietitians recommend consuming fish regularly, as this food contains abundant omega 3 (especially sea fish), omega 6, vitamins (A, D, E), a lot of phosphorus (responsible for cleaning blood vessels) and many high-value proteins. Biological. In addition, its low-calorie composition and its endless possibilities in the kitchen make it a highly prized meat.

For all this and more, we bring you a very tasty culinary combination. When it comes to homemade lunches, this Tuna Stir Fry with Vegetables is highly nutritious and eye-catching. It is an excellent option to reduce sizes!

Ingredients

• 4 fresh tuna steaks
• 1 bunch of chives
• 1 medium onion
• 3 garlic cloves
• 3 carrots
• 3 tablespoons of soy sauce
• 3 tablespoons sherry, brandy or aguardiente
• 1 tablespoon curry (optional)
• 1 red bell pepper
• 1 small broccoli
• 1 splash of olive oil
• 1 pinch of salt
• 1 pinch of pepper
• 1 handful of sesame seeds

Preparation

1. Wash and julienne all vegetables except garlic and broccoli. These must be crushed and separated into bouquets respectively. Reserve everything.
2. Cut the tuna into large cubes and salt and pepper.
3. Next step, place a splash of oil in a large skillet or wok and wait until hot.
4. Place the pieces of fish inside together with the soy sauce and sherry; Stir until the meat is sealed and reserve outside the pan.
5. On the other hand, steam the cauliflower and simultaneously sauté the vegetables, preferably inside the pan where you cooked the tuna.
6. Finally, add the reserved tuna and broccoli, stirring carefully for two more minutes. Serve at ease!

Juicy Homemade Turkey Deli

If you want a very nutritious lunch that flatters your figure, turkey is one of your best options. Undoubtedly, this meat low in fat and calories, but with a lot of protein of high biological value, becomes another excellent alternative in any diet. In addition, turkey is very versatile in the kitchen, since you can prepare it in a thousand ways.

For this reason, to this list of healthy lunches for weight loss, we have added juicy homemade turkey luncheon meat. Imagine: you are on a diet and you can treat yourself to cold meat but without binders, without chemical additives, without colorants, without salt, without sugar, or anything harmful to your health or figure. Do not imagine it anymore; this is the case of these easy artisanal cold cuts for the diet!

Ingredients

• 1 open book type turkey breast

For the marinade:

• Salt
• Black pepper
• Oregano
• baking paper
• 2 clear plastic bags
• Elastic band

Preparation

1. To start, marinate the breast completely.
2. Wrap the breast to turn it into cold cuts. To do this, first wrap the juicy homemade cold cuts in baking paper, pressing down well to prevent it from coming loose. Then, to ensure that the meat retains the cold cut shape, wrap it in two plastic bags, tie it with string and put a rubber band on it.
3. Finally, submerge the homemade turkey cold cuts in water, add a tablespoon of salt and cook for 30-45 minutes.
4. Once the time has elapsed, remove from the heat, drain, let cool and serve sliced ​​with whatever you like.

Homemade and healthy lunches

During the weekends, we usually don’t feel like spending a lot of time in the kitchen. These lunch recipes are perfect for when we go to eat immediately after cooking, but you could also use them as healthy lunches for the office. Be that as it may, they contain all the warmth of home and the flavor of home-made food.

Roasted tomato soup

To start our list of healthy and quick homemade lunches, you can enjoy a first entry that is infallible: a light soup!

Soups have the quality of preparing your stomach for the second entree or main course. In this particular case, this delicious roasted tomato soup also has powerful detoxifying effects for the body. Tomato is a vegetable rich in fiber, vitamins and minerals. Among its nutrients, vitamins C, A and K stand out, while in it we can find minerals such as iron and potassium.

Ingredients

• 20 tomatoes cut in two
• 4 tablespoons chopped basil
• 5 garlic cloves
• 2 1/2 cups white wine
• 1 1/2 cup water
• 1 Kaluga chicken broth
• 6 tablespoons olive oil
• Salt and pepper to taste

Preparation

1. Cut the tomatoes in half, place them in a bowl, sprinkle with the dressings.
2. Bake them, peel and reserve them.
3. On the other hand, cook the shallots until browned.
4. Add the tomatoes and the rest of the ingredients.
5. Stir the mixture and cook for 20 minutes.
6. Blend and serve.
7. You can decorate by adding a few basil leaves. Gourmet-style diet!

Avocado and lemon cold cream

This cold cream also includes avocado like the previous one, but it varies in the rest of the ingredients. In this recipe to lose weight, you can substitute animal protein for vegetables if you wish. Its benefits are very similar to those of the previous dish, but they are enhanced by the lemon.

Ingredients

• 1 avocado
• 1 lemon
• 150 ml vegetable or chicken broth
• 1 splash of olive oil
• 1 bunch of coriander
• 1 pinch of salt and pepper

Preparation

1. Wash the coriander leaves and discard the stem, on the other hand, obtain the pulp of the avocado and squeeze the lemon. Reserve everything.
2. Place the broth in the blender, salt and pepper and process.
3. Next step, add the lemon juice and coriander leaves to the broth, blend again until obtaining a homogeneous texture.
4. Finally, add a splash of olive oil, mix again.
5. Refrigerate for a few minutes and serve very cold.

Tuna in teriyaki sauce and sesame

Tuna is a highly appreciated blue fish in the world, both for its uses in the kitchen and for its qualities to lose weight. Both benefits come together in this meat to make it a perfect ingredient in dietary regimens. On this occasion, we will combine this lean meat with a seed that enhances its properties: sesame. The best of both ingredients come together in one of the iconic dishes of Asian cuisine: teriyaki tuna with sesame and soy sauce.

Ingredients

• 1½ kilograms of tuna loin
• 25 grams of white sesame
• 25 grams of black sesame
• 150 milliliters of soy sauce

For the teriyaki sauce:

• 2 tablespoons apple cider vinegar or balsamic vinegar
• 6 tablespoons of soy sauce
• 1 tablespoon of sugar (you can change it for some sweetener or piloncillo)
• 1 tablespoon cornstarch
• 1 pinch of fresh ginger (optional)

Preparation

1. To prepare the teriyaki sauce, add all the sauce ingredients except the cornstarch to a saucepan.
2. Heat over medium heat for 20 minutes.
3. Once the stipulated time has elapsed, remove the pot from the heat, add the cornstarch and stir vigorously with a whisk.
4. Once the flour is dissolved and a thick sauce consistency is achieved, return the sauce to the heat.
5. Wait about 10 minutes, then remove and let cool.
6. Use the sauce to marinate the tuna for at least two hours and preferably overnight.
7. On the other hand, add two varieties of sesame seeds into a bowl and impregnate the tuna pieces with them.
8. Prepare a pan with hot oil and seal the fish.
9. Serve the tuna topped with additional teriyaki sauce and toasted sesame seeds (thus bringing out its flavor). You can also place the sauce on the table, so each diner consumes it to their liking.

If your thing is to learn by following very visual recipes, with photos explained step by step, then we invite you to check the recipe for tuna with teriyaki sauce and sesame.

Tip: Pregnant women should consult a doctor before consuming sesame seeds (due to lignins).

Cold cream of zucchini with avocado

Another wonderful light soup, ideal to start lunch, is this Cream of Zucchini with Avocado, refreshing and detoxifying!

This delicious vegan recipe is perfect for any conventional weight loss diet, you just need to add some protein to complement it and make it a worthy option for an easy and healthy lunch.

Zucchini cold cream with avocado contributes to weight loss thanks to its powerful detoxifying qualities, its nutritional value and other benefits.

Ingredients

• 1 zucchini
• ½ avocado
• 250 milliliters of vegetable broth
• 1 pinch of salt
• ½ spring onion
• 1 splash of olive oil
• 1 pinch of ground black pepper

Preparation

1. Previously prepare a vegetable broth and reserve.
2. Cut the spring onion and zucchini (discard the coca before) into thin slices.
3. Peel the avocado and remove the seed, reserve each one separately.
4. Sauté first in the pan, with a little oil, the chopped onion.
5. Then, add the zucchini in wheels, salt and pepper and stir for 4 minutes.
6. Next step, add the vegetable broth, apply medium heat and wait 20 minutes, before the final step.
7. Add the avocado and wait 1 more minute.

Healthy salads for weight loss

Salads are one of the most recommended dishes to lose weight, although that does not mean that all salads are healthy and lose weight. They must be prepared with light foods, but loaded with nutrients, as well as the dressings that we put on them must be taken care of.

Asian chicken salad

This rich recipe is exotic, very nutritious and, above all, light! It is a perfect dish to spice up your diet and get you out of boredom. It is ideal for both lunch and dinner, as it perfectly covers the daily requirements for protein and other nutrients.

If you decide to prepare this dish for lunch, I advise you to accompany it with a light soup as a starter, so you will be really satisfied. Without a doubt, among healthy lunches, Asian chicken salad is an excellent alternative for athletes, people who follow a fitness lifestyle and anyone who wants to lose weight or prefers a healthier diet.

Ingredients

• 500 grams of chicken
• 1 lettuce
• 1 mango
• 1 white onion
• 1 cucumber
• 50 milliliters of soy sauce
• 2 lemons
• 1 teaspoon ginger powder
• 80 milliliters of olive oil
• 1 pinch of salt
• 1 pinch of pepper

Preparation

1. Start this recipe by making the vinaigrette, for this step you only need to mix the following ingredients in a bowl and then set aside: lemon juice, soy sauce, a pinch of sugar, sesame seeds, a splash of olive oil, olive salt and pepper.
2. Then, prepare a pan with hot oil, cook the chopped chicken there (in long pieces) and season immediately with ginger (powdered), salt and pepper.
3. Simultaneously prepare the salad, for this part you must chop the lettuce (with your hands), cut the mango into cubes, chop the onion julienne and cut the cucumber in the shape of a crescent.
4. Once the chicken pieces are cooked, cut them into strips and set aside.
5. Place all the ingredients in a salad bowl, season with salt and pepper, add the vinaigrette and stir everything until the ingredients are evenly distributed.
6. Finally, place the chicken strips on top of the salad.

I invite you to review the step by step of this preparation in our recipe for Asian chicken salad.

Chickpea and chicken salad

Yes, another recipe with chicken! Chicken recovers your muscle mass, nourishes you, satisfies you and tastes great. Thus, you lose kilos without stopping enjoying!

The only problem with this magnificent protein? Like everything, it’s boring, especially if you repeat it a lot. For this reason, it is very important to vary the accompanying ingredients and the way of marinating the chicken. To solve it, here we leave you another magnificent option, healthy and light, so that you can have a simple but delicious recipe for lunch: chickpea and chicken salad.

Ingredients

• 200 g dried or cooked chickpeas
• 1 filleted chicken breast
• 1 yellow bell pepper
• 1 spring onion
• 8 cherry tomatoes
• fresh chives
• 1 handful of clean lamb’s lettuce
• 1 pinch of salt
• 1 pinch of pepper
• 1 splash of extra virgin olive oil
• 1 splash of lemon juice

Preparation

1. Cook the chickpeas (or buy a can of cooked chickpeas) and allow them to cool to room temperature before straining. Booking.
2. Wash and cut all the vegetables: onion julienned or in small cubes, pepper in pieces or small cubes, cherry tomatoes in half and very finely chopped fresh chives.
3. Prepare a large skillet with a splash of olive oil and fry the onion and pepper.
4. Next step, cook the breast, in another pan, preferably grilled (although the recipe proposes fried). Just sear the chicken on both sides.
5. Next, cut the breast into small pieces or strips and add it to the pan where you cooked the vegetables. Season everything with salt and pepper and add another splash of olive oil (preferably the special one for frying). Also place the chickpeas and stir everything carefully.
6. As the second to last step, add the cherry tomatoes and chives to the pan. Sauté for a couple more minutes.
7. Empty the preparation from the pan into a large bowl, add the cleaned lamb’s lettuce.
8. Prepare the dressing with salt, pepper, olive oil and lemon juice. Sprinkle the warm salad with this preparation and… It will be ready to taste!

Chickpea and lemon salad

Looking for what to eat for lunch? Here is the solution: this fresh, nutritious, slimming, satiating and… Very tasty salad! Another recipe proposal with chickpeas that you cannot miss, as it gives a twist to the culinary use of this legume. The benefits? All those provided by the chickpeas and the lemon, which we met earlier. Add to that the tomato, onion, lettuce and cilantro. A good salad to lose weight? Very good!

Ingredients

• 500 grams of cooked chickpeas
• 2 ripe tomatoes
• 1 piece of lettuce
• 200 grams of coriander
• 2 units of red onion
• 200 milliliters of lemon juice

Preparation

1. Wash the lettuce very well (disinfect with water and vinegar), leaf by leaf, then drain and reserve.
2. Wash and cut the rest of the vegetables (in helmets and julienne).
3. Next step, assemble the salad in a large bowl. Season with the lemon juice and stir until all the ingredients are mixed. Bon Appetite!

Although this recipe is very simple, nothing like seeing it step by step with photos, so go through the chickpea and lemon salad recipe. Simply delicious!

Bean salad with avocado

If we talk about healthy and easy lunches, you will love this bean salad with avocados.  If you thought that legumes cause obesity, this is just a myth. In diets to lose weight, they play a fundamental role, as they provide many nutrients, that is, non-empty calories, fiber and antioxidants. This combination of ingredients helps to lose weight in a healthy and safe way.

Ingredients

• 1 cup of beans without broth
• 6 tomatoes
• ½ Cucumber
• 4 lettuce leaves
• 6 sprigs of coriander
• ½ avocado
• 2 tablespoons of lemon juice
• 4 tablespoons of olive oil
• 1 pinch of salt to taste
• 2 tablespoons cottage cheese

Preparation

1. Start the recipe by washing the beans, cooking them, draining them and reserving them.
2. It also washes vegetables very well, especially lettuce. Cut it into strips and reserve 4 leaves to decorate.
3. Then cut the rest of the vegetables into cubes.
4. Now prepare the dressing! Mix the lemon juice, olive oil and salt, stir very well and reserve.
5. Use a large, deep bowl to assemble the salad. First, place a bed with the whole lettuce leaves, then place all the reserved ingredients and stir carefully. Sprinkle cottage cheese on top.

Low calorie tuna salad

A classic of light food! Among healthy and easy lunches, tuna salad is a very common dish. This delicious alternative perfectly completes a lunch and even serves for dinner. During lunch, the tuna salad can be supplemented with a soup as a starter. It can also be used as a filling for a whole meal sandwich, among many other options.

Ingredients

• 1 head of lettuce
• 3 avocado units
• 150 grams of corn
• 2 cans of prickly pear in water or olive oil
• 1 lemon
• 2 onions
• 1 clove of garlic (optional)
• 1 pinch of salt and pepper
• 2 tablespoons apple cider vinegar
• 2 tablespoons of olive oil

Preparation

1. Wash the lettuce very well; chop it with your hands and reserve.
2. Cut the onion julienne and finely chopped garlic, reserve both.
3. Peel, remove the seed, chop the avocado and reserve.
4. Apart, mix the vinegar with the oil, salt and pepper for the dressing, set aside.
5. The last step before assembling the salad is to drain the tuna and mix with the minced garlic (this ingredient is optional), reserve.
6. Then, add all the reserved ingredients plus the corn to the bowl.
7. Add the lemon juice and stir carefully, several times, until the ingredients are integrated with each other.
8. Also add the vinaigrette and stir again, carefully.

We invite you to see all the steps, details and photos of this preparation in our low-calorie tuna salad recipe. A classic salad to lose weight!

Healthy lunches for children

Although it seems incredible, currently, the rate of children with obesity or organic disorders, such as high levels of triglycerides and cholesterol, is becoming more and more common. For this reason, it is very important that children maintain a healthy diet, so if you need suggestions for healthy lunches for children, here are a few very tasty, nutritious and light ones. Good recipes for adults and children!

The amount of calories, protein, and nutrients that children need differ greatly from that required by adults. For that reason, always take into account the recommended daily doses of each component in children’s ages. In addition, you can consult a pediatrician or nutritionist specialized in children’s diets to find out what is best for your little ones.

Turkey and cheese sandwich

What child does not like bread? Well here we have, for the spoiled ones of the house and for you too, a healthy appetizer turkey and cheese sandwich! Yes, this recipe brings together the benefits of turkey, vegetables and… bread! Whole wheat bread also provides many health benefits, such as fiber and nutrients that are multiplied when it contains added grains. Without a doubt, this appetizer is an excellent option among healthy and quick lunches.

Ingredients

• 2 slices of whole wheat bread (recommended rye)
• 3 spinach leaves
• 3 slices of red onion
• 1 tablespoon of germinated soybeans
• 3 slices of smoked turkey breast
• 1 tablespoon mustard (optional)
• 2 slices of cheese (preferably low-fat or 0% fat)
• 3 tomato slices

Preparation

1. If you want bread with a crispier texture, toast it a bit.
2. Spread it with a little mustard; add the spinach leaves and the tomato slices, the sprouted soybeans, the smoked turkey slices, the cheese and the red onion wheels.
3. If you fancy other ingredients, go ahead! The only thing you have to remember is that, especially if the idea is to lose weight, these should be light.

Other healthy and quick lunches to lose weight

Our top of healthy lunches almost comes to an end. For this reason, here I suggest a few more recipes that could not be left out of this selection of healthy and quick lunches to lose weight. Some are classic proposals and others are very original, but all of them will guarantee you a healthy, delicious and easy-to-prepare lunch. Without further ado, enjoy!