What to eat for lunch to lose weight fast (2022 list)

Lunch lose weight fast

If you open any diet book, read an interview with a health expert or scroll through the internet for weight loss tips, you will see plenty of recommendations on the best foods to eat to lose weight: eggs, natural yogurt, roasted veggies, grilled chicken breasts,…

There are plenty of foods that help us control our appetite, curb sugar cravings, and speed up our metabolism for fat loss. Even better: these foods are day-to-day and very low-calorie options, so there’s no need to obsessively count grams and calories. 

So take note of these nutritious meals that may surprise you because they do not have as many calories as you thought, and are ideal to provide your body with all the nutrients it needs for proper functioning. Combine this with some physical activity and you will lose weight fast.

What to Eat for Lunch to Lose Weight Fast

Remember that to lose weight in a healthy way, it is always advisable to include in the diet foods that balance the consumption of lean protein, healthy fats, vitamins, minerals, natural fiber, and also, to stay hydrated. They are all part of a healthy diet.

To achieve this, it is important to balance animal products with vegetables and fruits, so in these options for a full lunch, you will see examples of lunch ideas that can inspire you and help you lose weight.

Chicken salad with whole grains, cherry tomatoes, and leafy greens

This salad is perfect as a main dish for lunch. It combines the perfect macros for weight loss, such as fibre, complex carbs, protein, and healthy fats. Add some extra virgin olive oil, it’s good for reducing blood pressure.

Besides, green leaves provide a strong dose of vitamin K, potassium, and folic acid. Health Canal’s publications provide a great deal of knowledge about the benefits of leafy greens. 

Tuna salad with hard-boiled eggs, baby carrots, and whole grain bread slice

A perfect example of a nutritious meal, as this is a complete package of healthy fat (omega from the tuna, polyunsaturated and monounsaturated fats from the eggs) as well as protein, amino acids, and complex carbs from the whole grain bread. You can season it with extra virgin olive oil and apple cider vinegar, which help to decrease blood sugar levels.

Brown rice, black beans, steak, and side salad

Brown rice is rich in fibre, which helps the metabolism to work actively and thus can aid with fat burning. By combining beans and brown rice, you get a complete protein, since each one provides the amino acids that the other lacks. Steak not only is one of the best protein sources, but it also prevents iron deficiencies. This is an excellent healthy lunch!

Egg roll filling with cauliflower rice and bell peppers

Yes, we know that egg rolls are more associated with weight gain than healthy meals or healthy lunch ideas, but this version can aid weight loss. All you have to do is remove the deep-friend wrapper and add bell peppers, shredded carrots, broccoli, and onions.

You can also add grilled chicken to add protein, and use cauliflower rice. If you want to add some carbs, you can use a small portion of refined grains like pasta, for example, if you don’t feel like eating cauliflower rice.

Grain bowls with salad greens

Buddha bowls (the popular name of grain bowls) are easy, quick, and very tasty dishes that satisfy vegetarians and non-vegetarians alike.

When it comes to creating your bowl, there are no rules when it comes to taste, but there are rules when it comes to quantities. Follow this rule and you won’t go wrong: 15% lean protein, 25% whole grains, 25% vegetables, 10% sauce or dressing, and 25% nuts, seeds, and sprouts.

It is a complete, nutritious, and balanced dish. In principle, it is a vegan or vegetarian dish, but it accepts white meat, eggs, fish, and dairy foods like cheese. Salad greens are a perfect addition!

Fish with roasted peppers, leafy greens, cucumber slices, and lemon juice

Dieticians recommend eating fish regularly, as this food contains abundant omega 3, which helps reduce belly fat (especially sea fish), omega 6, vitamins (A, D, E), lots of phosphorus (responsible for cleaning the blood vessels) and many proteins of high biological value.

In addition, its low-calorie composition and its infinite possibilities in the kitchen make it a highly prized meat.

How Many Calories Should You Eat a Day to Lose Weight?

In general, it is considered that having an energy deficit is one of the keys to weight loss, as it encourages the body to use its energy reserves (fat storage) to function. Daily energy needs vary from person to person. They depend on several factors such as gender, height, weight, and level of physical activity. A nutrition professional can help calculate the number of calories needed for each person, and also, easy-to-use energy calculators are available on the Internet.

In general, it is estimated that adult women need 1600 to 2400 calories per day. In men, this range is 2200 to 3200 calories per day. Elderly and sedentary people should approach the lower range. On the other hand, pregnant women, nursing mothers, and all those with significant physical activity have needs closer to the high end. There are many ways to create a calorie deficit that goes beyond just counting calories!


The key to losing weight, burning fat, and even maintaining a healthy weight, without a doubt, lies in learning to eat well. Base your diet on healthy foods, as natural as possible, and avoid ultra-processed foods that are usually high in unhealthy fats and sugars. Look for seasonal foods, in this way you will be giving your body the nutrients, vitamins, and minerals it needs in every season of the year.

Another pillar for burning body fat and weight loss is exercise. Even if you eat healthier, it is essential to expend more calories than you take in daily. Try to calculate how much you eat and how much you spend per day. You will discover that we might be living a more sedentary life than we should.

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