What Should A Person Eat for Lunch to Lose Weight?

What Should A Person Eat for Lunch to Lose Weight?

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Salads are a healthy and filling option for lunch.

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Planning your lunches ahead of time may increase your chances of limiting calories and improve weight-loss success. To lose weight, you must create a calorie deficit, meaning you burn more calories per day through exercise and daily activity than you take in. Successful weight-loss plans typically include both a reduction in calorie intake and an increase in exercise. Choosing lunch options carefully can help you stay under your daily calorie goal needed to produce weight loss.

Toss Some Salad

Salads are one of the easiest low-calorie lunch options when trying to lose weight. You can order them at most restaurants, diners and fast-food places or pack one from home. Vegetables, such as leafy greens, carrots, peppers, cucumbers, tomatoes and onions, are low-energy-dense foods, meaning they help fill you up without providing a lot of calories. Top your salad with a portion of grilled chicken, fish or tofu to increase the protein without adding significant calories. Avoid cheese, bacon, croutons and high-calorie dressings. Look for lower-calorie dressings, such as reduced-fat or fat-free versions.

Souped-Up Serving

Eating certain soups for lunch is another way to get a large volume of food without a lot of calories. The liquid and vegetables in broth-based soups help fill you up and increase your satiety after meals. Unless they are homemade with fat-free milk, avoid cream-based soups, such as cream of broccoli or clam chowder. Choose soups with lots of vegetables and lean protein. Chicken and vegetable soup, lentil soup, tomato-based vegetable soup or a vegetarian bean chili are all good options, providing 90 to 140 calories per 1-cup serving. To keep calories lowest, avoid soups with fatty meats, such as beef and pork, and avoid soups topped with cheese.

Sandwich Selection

Carefully selecting sandwiches is another route to low-calorie lunch to aid in weight loss. You'll need to pay attention to the condiments, bread and filling. Choose high-fiber, whole-grain breads and buns, such as whole-wheat bread. The fiber helps you feel full and whole grains take longer to break down, so you will feel full longer. Choose lean proteins, such as roasted turkey breast, grilled chicken breast or fish. Avoid high-calorie condiments such as mayonnaise, and opt for mustard, vinegars, pickles and vegetables to boost flavor in your sandwich. Choose a side of raw vegetables, such as carrots and celery, or a piece of fruit instead of high-calorie potato chips or french fries.

Warm for Your Form

Another good lunch option is warmed-up leftovers from a healthy dinner the night before or a lunch-size entree at a restaurant. Make extra of a stir-fry that includes plenty of vegetables and lean protein, such as chicken breast. To keep calories at a minimum, eat just the stir-fry without rice or noodles. If eating out, look for lunch entrees featuring a grilled meat and steamed vegetables, or request a salad in place of a higher-calorie side, such as mashed potatoes. Leftover grilled meat and vegetables from last night's dinner are another convenient option.