80 Delicious, Healthy Lunches That Will Help You Lose Weight

If you're trying to lose weight, you're probably done an overhaul of your meals and nutrition. Making tweaks here and there to your typical eating habits, meal prepping, and paying attention to nutrition labels are all part of it. And with three meals a day to figure out, we get it: It can sometimes get overwhelming choosing (and cooking) meals, especially when it comes to healthy lunches.

This midday meal for some can often get overlooked or rushed. But eating a fulfilling, protein- and fiber-packed lunch will set you up for success when it comes to your weight loss goals. Not only will it prevent your from an afternoon crash, but it will also sustain you until snack or dinner time and help keep your energy levels up.

On the other hand, "When you skip lunch, this could cause blood sugar levels to drop and hunger levels to rise," says Amber Pankonin, MS, RD, LMNT, CEC, registered dietitian, chef, and owner of the food blog Stirlist. "This can lead to overeating later in the day, which doesn’t help when you’re trying to decrease overall calories for weight loss."

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Here are 80 tasty and healthy ideas, along with some helpful tips, to take some of that stress off your plate. Whether you're looking for vegetarian, vegan, or keto options or a meal specific to your cultural preferences and beliefs, there is a dish that is full of flavor and loaded with nutrients here for you (yes, you can eat a nutritious meal without abandoning your favorite family recipes!).

1. Greek Quinoa Salad

Calories (per serving): 341

This Greek salad features chickpeas, cucumber, olives, and fresh herbs for a super flavorful and fiber-filled lunch. It's filled with protein, courtesy of chickpeas, and the quinoa can be whipped up in an Instant Pot. It's also vegan.

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2. Instant Pot Pakistani Chana Dal

Calories: 238

This gluten-free Pakistani Chana Dal (split chickpea) is vegetarian and only takes 15 minutes to make, and it's a flavor explosion thanks to spices like cumin, ginger, and turmeric. Throw the ingredients in an Instant Pot and enjoy.

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3. Kale And Brussels Sprout Salad

Calories: 201

This kale and Brussels sprout salad is anything but boring. It's filled with shredded kale and sprouts, cranberries, marinated onions, almonds, and pecorino cheese. You can prep it in about 20 minutes, and keep it in the fridge for two to three days after making.

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4. Creamy Carrot-Tomato Soup

Calories: 219

This vegan tomato and carrot soup is dairy-free and paleo. It has a base of creamy coconut milk and almond butter, plus tons of fresh herbs, lime, and red pepper flakes.

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5. Egg Roll In A Bowl

Calories: 281

This recipe takes all the good fillings of a classic egg roll and puts them in a fresh and healthy bowl, featuring juicy meat or tofu, fresh ginger and garlic, soy sauce, and tons of thin strips of fresh veggies. It tastes phenomenal reheated too, trust.

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6. Chicken Tortilla Soup

Calories: 142

This authentic chicken tortilla soup is seasoned with tomato and pasilla pepper, plus loads of sautéed veggies that can be topped with baked tortilla strips, avocado, panela cheese, chopped cilantro, and a dash of fresh lime juice.

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7. Vegan Spinach And Sun-Dried Tomato Pasta

Calories: 471

This creamy vegan pasta is budget- and time-friendly—it takes just 20 minutes to make. It features garlic, spinach, and basil, with the flavor punch of sun-dried tomatoes. You can store it up to five days in the fridge, so it's a great option for a full week of lunches.

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8. Whole30 Chicken Salad

Calories: 252

This protein-packed chicken salad is Whole30- and keto-friendly. It's made with mayo, Dijon mustard, celery, and grapes for great crunch and flavor. It keeps for three to five days, and you can whip it up in just 10 minutes. It's also great for muscle gain.

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9. Slow Cooker Yellow Chicken Curry

Calories: 357

This hearty chicken curry is made with a base of coconut milk, peanut butter, soy sauce, garlic, and ginger. It has a kick thanks to cayenne pepper and is also full of veggies. You can freeze this for up to two months, so this big batch is perfect for storage.

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10. Asian Chicken Lettuce Wraps

Calories: 180

These lettuce wraps spare you the calories but pack the crunch. They're made with veggies like chopped carrots, celery, and water chestnuts. The protein in these is chicken, but you can sub in pork, shrimp, or a combo.

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