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 your waistline and health. Read on for some quick, easy, and healthy lunch recipes for weight loss.

Satisfying and healthy lunch recipes for weight loss

Salads

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 are also rich in dietary fiber. Dietary fiber helps fill you up without adding calories. This helps with weight control. A diet rich in dietary fiber also helps fuel the microbiome, a diverse colony of bacteria in your colon that helps keep your body healthy.

Here are a few filling salad recipes to enjoy:

• Powerhouse Salad from the MyNetDiary Premium recipe collection
• Chopped Salad with Salmon from the MyNetDiary Premium recipe collection
• Lentil Fattoush Salad from The Mostly Vegan
• Tabbouleh Recipe from Allrecipes
• Hearty Quinoa Pumpkin Seed Salad from the MyNetDiary Premium recipe collection

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

Mediterranean Chicken Wrap

This simple Mediterranean chicken recipe is very flavorful. Serve it in the wrap of your choice.

Servings: 2

Ingredients

• 4 1/2-ounce canned chicken, drained
• 1/4 cup Kalamata olives
• 5 artichoke hearts
• 1/8 cup chopped red onion (you can 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 to the chicken and toss well.
5. Serve the chicken salad inside a lettuce leaf or the wrap of your choice.

Low Carb Cucumber Mini Sandwiches

These mini "sandwiches" are versatile and easily take the place of bread if you are following a grain-free eating plan or simply trying to watch your carbs.

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

1. Easy Black Bean Tostadas from the MyNetDiary Premium recipe collection

2. 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-ounce pre-seasoned tofu
• 1/4 teaspoon ginger powder

Instructions

1. Saute 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 rice, or brown rice. Enjoy!

Looking for more lunch recipes?

How to build healthy main course salads for your weight loss plan
Want some family-friendly lunch ideas that your family gets excited to eat? And, the healthy factor is a bonus

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

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

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