Eating balanced meals can be a challenge, but including certain ingredients can aid weight loss and have other health benefits. Having a nutritious lunch isn’t always easy, especially if you’re busy at work or on the go during the day. That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less nutritious options.
In this article, we'll explore a variety of weight loss lunch box ideas, offering options for different dietary needs and preferences. We will cover everything from low-calorie soups and salads to protein-packed bowls and wraps. Learn why lunch is important, how to build the perfect lunchbox, and discover delicious recipes that will keep you feeling satisfied and energized throughout the afternoon.
Why Lunch Matters for Weight Loss and Overall Health
Lunch is not to be avoided. Lunch is not to be forgotten. Lunch is amazing and should be welcomed, celebrated, and created with the healthiest, happiest version of you in mind.
Skipping lunch can lead to a drop in blood sugar levels and increased hunger, potentially causing overeating later in the day, which isn’t ideal when trying to decrease overall calories for weight loss. A balanced lunch helps stabilize blood sugar levels and prevents that 3 pm energy slump. Eating around three meals a day is important regardless, for meeting your nutrient and energy requirements. Even if you don't feel hungry around lunchtime, skipping lunch will often leave you feeling irritable, tired, or ravenous later in the day. On days with low appetite, try to get in some fuel- lighter options like a chopped salad or soup with toast can be an easy choice.
A nutritious lunch helps you to be just as productive in the afternoon as you were in the morning and avoid cravings. Plus, it can help massively towards any health and fitness goals you might have.
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The Secret to Great Work Lunches: A Lunchbox Building Blueprint
The secret to great work lunches is sticking to a lunchbox building blueprint. An easy-to-make, balanced, and nutritious lunch, packed with the nutrients you need is achievable.
Here are the key elements of a successful lunchbox:
- Easy to Make: If you’re busy, you need to make your meals as sustainable and easy-to-make as possible to avoid any unwanted cafe trips. It doesn’t need to be “aesthetic”, it just needs to fuel you with everything you need to have a great day.
- Variety: Making small tweaks like a different protein or veggie can really help you stay on track with prepping.
- Travels & Stores Well: You want something practical to transport (ideally fitting into one handy lunchbox) and something that still tastes just as good a few hours or days after prepping.
- Balanced and Nutritious: The most important aspect to having the best work lunch is making sure it’s balanced and packed with the nutrients you need. Be sure to include protein, plants, carbohydrates, and fats in your lunches - your body thrives when it has all these in tandem.
Adult Lunch Boxes for Weight Loss: Tailoring Your Meal
Lunch boxes are a great tool for weight loss for several reasons, all tied to the control and convenience they offer. When you pack your lunch, you're in charge of the ingredients and portion sizes, which means you can tailor your meals to fit your nutritional needs and weight loss goals. This makes it much easier to follow your energy and macronutrient needs and stay on track.
Having a balanced lunch packed and ready to go also limits the possibility of impulsive food choices which can often be processed foods that are more energy-dense. These cravings can sneak up on you throughout the day as your hunger increases and blood sugar levels drop. The portion control aspect is also key; by packing your lunch, you can ensure you're eating just the right amount to fuel your body without overeating. Plus, you’re selecting the foods your body needs to recover and adapt to any exercise you’re doing.
Things to Include in a Weight Loss Lunch Box
When focusing on weight loss, the goal is to include foods in your lunchbox that are nutritious, filling, and low in calories. Here are some ideas for foods you might want to include for a weight loss lunch box.
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Lean Proteins
Lean proteins help keep you full for longer periods, reducing the likelihood of snacking on less balanced options. They also require more energy to digest, which can help boost metabolism.
- Chicken breast
- Turkey
- Low-fat cheese
- Tofu
- Lean cuts of red meat
- Fish like cod or haddock
Fruits & Veggies
These are high-packed full of fiber, vitamins, and minerals while being low in calories. Fruits and veggies add bulk to meals, helping you feel full without adding a lot of calories. Their high fiber content also helps regulate digestion, contributing to weight loss.
- Berries
- Apples
- Oranges
- Leafy greens
- Carrots
- Bell peppers
Whole Grains
Whole grains provide sustained energy and keep you feeling full longer than their refined counterparts because they contain more fiber. This can help manage hunger and prevent overeating.
- Quinoa
- Brown rice
- Whole wheat pasta
- Millet
- Barley
Healthy Fats
Including a moderate amount of healthy fats in your lunchbox can increase satiety, making you less likely to reach for less balanced snacks later. These fats also support heart health and provide essential fatty acids your body needs.
- Avocado
- Nuts
- Seeds
- Olive oil
Yogurt or Cottage Cheese
These are good sources of both high-quality protein and calcium. Opt for low-fat or Greek yogurt to get a good dose of protein with fewer calories. They can also be beneficial for gut health, thanks to their probiotic content.
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Hard-Boiled Eggs
Easy to prepare in advance and portable, eggs are a great source of protein and can help keep you feeling full.
Adult Lunch Boxes for Muscle Gain: Fueling Your Body
Building muscle requires a strategic approach to nutrition, focusing on increasing calorie and protein intake to fuel muscle repair and growth. You can transfer many of the same principles and foods over from building a lunchbox designed for weight loss as these are centered around nutritious foods that contribute to fueling recovery and body composition.
Protein Sources
- Chicken breast
- Turkey
- Salmon
- Mackerel
- Beef
These are excellent sources of high-quality protein and, for the fish, are rich in omega-3 fatty acids, which may help reduce inflammation and support muscle recovery, performance, and function.
Portion Sizes
Your portion sizes may be a little bigger here if the goal is muscle gain but of course that will depend entirely on the framework of your entire daily food intake.
Energy-Dense Foods
- Almonds
- Chia seeds
- Flaxseeds
- Walnuts
- Avocados
- Olive oil
Almonds, chia seeds, flaxseeds, and walnuts provide healthy fats, protein, and calories needed for muscle building. They’re also packed with antioxidants and essential nutrients like magnesium, which is important for muscle function. Avocado and/or olive oil are sources of monounsaturated fats, they support hormone levels and provide the energy your body needs for muscle building without contributing to unhealthy fat accumulation.
Eggs & Dairy
Cheeses, eggs, and dairy products are packed full of muscle-building, high-quality protein that’ll help you get up that energy intake. Going for the regular versions rather than the low-fat may be best if you’re trying to up your daily cals.
Building the Perfect Adult Lunchbox: Macronutrients and More
Balance is key to the perfect lunchbox. Macronutrients, or “macros”, refer to the three key food groups: proteins, carbohydrates, and fats, with each serving essential roles in our body's functioning and health. A balanced intake of these nutrients is crucial for supporting energy levels, muscle growth and repair, and overall metabolic health, ensuring the body operates optimally.
Protein
Dietary protein is composed of amino acids, which are the building blocks of our body's cells and tissues. The importance of protein spans across the day as it helps stabilize blood sugar levels, providing sustained energy and reducing undesired snacking. For weight loss, protein enhances satiety and increases metabolic rate, aiding in fat reduction while preserving lean muscle mass. In muscle building, it's essential for repairing and growing muscle tissue, especially after exercise. For those aiming for weight gain, protein supports the addition of muscle mass rather than fat. Beyond these goals, adequate protein intake is vital for overall health, supporting immune function, hormone production, and the health of hair, skin, and nails. Experts recommend distributing your protein intake across your meals for optimal muscle protein synthesis.
Try to aim for around 25 to 30g of protein per meal, and 10g for snacks. It would be worth noting that too high a protein intake may conflict with intakes of other nutrients and/or cause digestive issues that can be very uncomfortable.
Good sources of protein for lunch:
- Grilled chicken breast
- Salmon fillet
- Mackerel fillet
- Lean cuts of red meat
- Hard-boiled eggs
- Greek yogurt
- Cottage cheese or other forms of higher protein cheese
- Tofu (firm or extra firm)
- Sliced turkey breast
- Chickpeas or edamame beans
Carbs
Dietary carbohydrates are essential for providing the body with its primary energy source and are crucial for brain function and supporting physical activity. Fiber-rich carbs like whole grains, vegetables, and fruits improve digestion, enhance satiety, and provide a steady energy release. Consuming simple carbs like fruits or energy bars closer to training can offer an immediate energy boost, optimizing workout performance and aiding in quicker recovery. The aim is not to be restrictive but to balance high-quality, fiber-rich carbs throughout the day, along with strategic timing of simple carbs to support overall health, energy levels, and athletic performance.
Good sources of carbohydrates for lunch (outside of your training window):
- Quinoa
- Sweet potato
- Brown rice
- Whole wheat pasta
- Barley
- Oats
- Chickpeas
- Lentils
- Black beans
- Whole grain bread
Good sources of carbohydrates for lunch (inside of your training window):
- Bananas
- White rice
- Dried fruit
- Baked goods
- Rice cakes
Fats
Healthy dietary fats, including monounsaturated and polyunsaturated fats, are essential for overall health, playing a crucial role in absorbing vitamins, supporting cell growth, and protecting organ health. Throughout the day, they provide sustained energy, aid in satiety, and can help stabilize blood sugar levels. Quality of dietary fat is paramount; sources like avocados, nuts, seeds, and olive oil are rich in nutrients and beneficial for heart health. Trans fats and excessive saturated fats, found in processed foods, should be minimized due to their association with health risks. Prioritizing high-quality fats supports long-term health, energy levels, and well-being.
Good sources of healthy fats for lunch:
- Avocado
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Olive oil (for salads or drizzling)
- Natural peanut butter
- Sunflower seeds
- Pumpkin seeds
- Fatty fish (like salmon or mackerel)
Fruits & Veggies
Fruits and vegetables are vital for maintaining overall health due to their high content of vitamins, minerals, antioxidants, and dietary fiber. Having a variety of these throughout the day ensures a steady intake of nutrients essential for immune function, digestion, and preventing chronic diseases. Packing plenty of fruit and veg in at lunch also increases meal volume and fiber content, enhancing satiety without significantly adding calories. This can aid in weight management and ensure sustained energy levels throughout the afternoon.
Fruit and veggie ideas for your lunchbox:
- Carrot sticks
- Cherry tomatoes
- Sliced bell peppers
- Cucumber rounds
- Apple slices
- Berries (strawberries, blueberries, raspberries)
- Orange segments
- Grapes
- Snap peas
- Sliced mango
Sweet Treats and Snacks
Enjoying the foods you love, including sweet treats, is essential for a sustainable and balanced approach to achieving fitness goals. Restriction can lead to cravings and eventually overeating, which can be incredibly detrimental to your relationship with food. Incorporating favorite foods in moderation allows for satisfaction and mental well-being, making dietary habits more enjoyable and sustainable. High-protein snacks, like protein bars, can be especially useful in this balanced approach. They are super tasty while providing valuable nutrients and protein, supporting muscle repair and growth, and keeping you fuller for longer. This strategy ensures that pursuing fitness goals doesn't mean giving up the joy of eating but rather finding a healthier balance that includes all your favorites!
Tasty snack ideas for your lunchbox:
- Trail Mix: Combine nuts, seeds, and dried fruit for a sweet and crunchy snack.
- Greek Yogurt Parfait: Layer yogurt with berries and a sprinkle of granola.
- Hummus and Veggie Sticks: Dip carrots, bell peppers, and cucumbers into creamy hummus.
- Protein bars: Myprotein Layered Bars, Crispy Wafers, and more.
- Protein Cookies
- Cheese Cubes and Whole Grain Crackers: A satisfying mix of protein and fiber.
- Apple Slices with Peanut Butter: A classic pairing that's both tasty and filling.
- Pancakes
- Air-popped Popcorn: Lightly seasoned with a touch of sea salt for a healthier, whole-grain snack.
- Protein Balls: Made with oats, peanut butter, and chocolate chips for a protein-packed treat.
- Mini Rice Cake Sandwiches: Spread with almond butter and banana slices.
- Dark Chocolate Covered Almonds: For a sweet yet heart-healthy indulgence.
Complete Adult Lunch Box Ideas
Here are some practical recipes you can try for simple throw-together lunches that require limited prep-time but deliver big on macros.
Vegetarian Lunch Box: Yogurt & Chickpea Salad Wraps + Greek Yogurt with Honey
Almonds or low-fat cheese sticks or Babybels for a snack with a serving of hummus and a sliced bell pepper.
For the yogurt and chickpea wraps:
Ingredients (for two servings)
- 200 g canned chickpeas, drained and rinsed
- 150 g Greek yogurt
- 1 tablespoon lemon juice
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 50 g diced cucumber
- 50 g diced tomato
- 20 g chopped fresh mint or parsley
- 2 large whole wheat tortillas
Instructions
In a medium bowl, mix the Greek yogurt with lemon juice, garlic powder, salt, and pepper until well combined. Add the chickpeas, cucumber, tomato, and fresh herbs to the yogurt mixture and stir until everything is evenly coated. Divide the chickpea and yogurt mixture evenly between the two tortillas. Wrap and enjoy!
Low Calorie Lunch Recipes
The following recipes meet our definition of low calorie meals, which can help support your weight loss goals.
- Thai Coconut Soup with Shrimp and Mushroom: This low sugar soup includes coconut milk, which is rich in magnesium. However, it does contain a lot of saturated fat, especially as this recipe calls for full-fat coconut milk. If you’re trying to reduce your saturated fat intake, consider substituting the full-fat coconut milk for a reduced fat version. You could also halve the amount of coconut milk the recipe calls for and use water to make up for the difference.
- Tomato, Orzo, and White Bean Soup: This recipe is vegan, high in protein, and high in fiber. With 22 grams (g) of protein and 14 g of fiber per serving, it will keep you feeling full throughout the day. White beans are rich in nutrients such as folate and vitamin B6.
- Singapore-Style Chicken Laksa Soup: This high protein, low sugar dish contains bean sprouts, which contain important nutrients such as vitamin C, folate, and vitamin K. This recipe is high in sodium. You can reduce sodium by replacing the chicken broth with a low sodium chicken broth. You may also opt for bouillon, where you can control the broth’s sodium content. You could also replace the soy sauce with a low sodium soy sauce. The fish sauce can be replaced with coconut aminos, which are lower in sodium.
- Lemongrass Poached Chicken Soup with Fennel and Mushrooms: With over 47 g of protein and nearly 8 g of fiber per serving, this soup will keep you feeling full and satisfied until dinner. This recipe contains ginger, which can offer several health benefits, such as reducing blood sugar levels in individuals with diabetes. This recipe is high in sodium. You can reduce the sodium content by swapping the chicken broth and soy sauce for low sodium alternatives. If you’re looking to further reduce the sodium, you may even consider cutting out the soy sauce entirely.
- Quinoa Salad Bowls: This high fiber vegetarian salad features filling ingredients such as butter beans and avocado. For a protein boost, you can add a few strips of grilled chicken, or you can opt for tofu if you want to keep this dish vegetarian. Quinoa contains protein and fiber, which will help keep you full after eating. It’s also a good source of important nutrients, including: folate, magnesium, copper, zinc.
- Shrimp Salad with Quinoa, Corn, and Avocado: Ready in just 15 minutes, this refreshing salad recipe gets its flavor from poblano pepper, cayenne, and fresh mint. Quinoa is rich in plant compounds called flavonoids. Eating foods rich in flavonoids may help prevent the development of certain diseases.
- Low Calorie Cobb Salad: This recipe is a healthier take on the classic Cobb salad. It does not include blue cheese or bacon, but you can add them if you like. Just keep in mind that will affect the nutritional content of the final dish. This is especially important for vegetarians and vegans, who may not get enough iron.
- Turkey Taco Salad with Homemade Pico de Gallo: If you’re craving tacos, this recipe can satisfy that craving while still keeping you on track to reach your goals. This recipe’s protein source is ground turkey, but you may consider adding black or pinto beans for even more protein. To further reduce the number of calories in this dish, you may want to opt out of the sour cream or replace it with plain Greek yogurt.
- Shrimp-Topped Salad with Spicy Vinaigrette: This salad is high in fiber while being low in calories and carbs. Shrimp contains nutrients like iodine and antioxidants. Iodine is an essential nutrient that supports thyroid health and brain function. Antioxidants fight harmful compounds called free radicals, which are linked to chronic diseases like heart disease and cancer.
- Sweet Potato Chana Masala: Chana masala is an Indian chickpea curry. This dish features sweet potatoes, onions, and crushed tomatoes and is seasoned with cumin, coriander, and garam masala. This dish is high in fiber and low in sugar, calories, and saturated fat. The recipe calls for dairy-free yogurt, but you can swap this for dairy-based yogurt if you’re OK with this recipe not being vegan.
- Shrimp and Chorizo Jambalaya with Cauliflower Rice: This high protein, high fiber recipe uses cauliflower rice in place of white rice. This cuts calories and carbohydrates while increasing your fiber intake. This recipe also suggests optionally substituting regular chorizo with vegetable chorizo. Vegetable chorizo is usually made of tofu, dehydrated lentils, and tempeh. It’s also lower in fat than regular chorizo.
- Steak, Mushroom, and Spinach Skillet: Ready in just 15 minutes, this fajita-like dish can be cooked in just one skillet. Any vegetables you have on hand can work well as additions to this dish, increasing your fiber intake. For instance, onions, bell peppers, and asparagus would make great additions.
- Ginger-Garlic Chicken and Cauliflower Rice: This recipe is low in calories, as it gets its flavor from ginger, garlic, and chives, rather than a high calorie and high sugar sauce. If you’re looking to add more volume to this meal, consider adding a vegetable to the bowl, such as fresh green beans, broccoli, peas, or spinach.
- Quick Chicken Stir-Fry with Broccoli and Bok Choy: This low carb, high protein stir-fry is ready in around half an hour. It includes traditional stir-fry ingredients, such as chicken thighs, green onions, and sesame seeds.
- Coconut Basil Chicken Bowl: This dish contains shirataki noodles and cucumber “noodles,” much like zucchini noodles. This helps keep the dish low in calories. Cucumbers are low in calories and carbohydrates, making them a good choice for supporting weight loss and healthy blood sugar levels. This dish is also moderately high in sodium. To reduce the sodium content, you may consider using less fish sauce than called for in the recipe.
- Mexican-Spiced Tuna Steak with Red Pepper-Avocado Salsa: This high protein, low carb tuna steak is basted with butter and lime juice. The salsa is made of sliced red bell peppers and onions. Red bell peppers are high in vitamin A, which supports eye health and immune health.
Additional Lunch Ideas and Recipes
Here are some additional lunch ideas and recipes for inspiration:
- Greek Chicken and Farro Salad
- No-Cook Salmon Salad Tartines
- Asparagus and Scallion Frittata
- Smoky Chicken Quinoa Soup
- Chickpea Salad Sandwiches
- Roasted Veg Salad
- Smoky Manhattan Clam Chowder
- Chopped Chickpea Salad With Pomegranate Molasses Vinaigrette
- Shrimp, Cucumber, and Tomatillo Aguachile
- Endive Salad With Chicken and Blue Cheese
- Gochujang Steak Salad With Sugar Snaps and Radishes
- Bok Choy, Radish, and Chicken Soba in Dashi Broth
- Salmon Smørrebrød Salad
- Curried Carrot-Tomato Soup With Chickpea Gremolata
- Healthy Chicken Fajita Wrap
- Sardines With Jicama, Avocado, and Corn Nuts
- Cucumber and Cress Toasts With Horseradish Chickpea "Aioli"
- Grilled Fish Tacos
- Chilled Creamy Basil and Pea Soup
- Sautéed Chickpeas and Spaghetti Squash
- Super Green Soup With Parm Crisps
- Cumin-Roasted Cauliflower and Romanesco Salad
- Grilled Little Gem and Asparagus Tonnato
- Egg Roll In A Bowl
- Chicken Tortilla Soup
- Vegan Spinach And Sun-Dried Tomato Pasta
- Whole30 Chicken Salad
- Slow Cooker Yellow Chicken Curry
- Venezuelan Arepas
- Chinese Garlic Tofu Stir Fry
- Garlic Shrimp And Asparagus With Zucchini Noodles
- Kimchi Tempeh Tacos
- Vegan Gyros With Tempeh
- Noodleless Chicken Pad Thai
- Keto Egg Drop Soup
- Street Corn Pasta Salad with Cilantro Pesto and Goat Cheese
- Paleo Turkey Pot Pie
- Chicken with Spanish-style butter beans
- Butter bean curry wraps
- Caesar pitta
- Giant couscous salad with charred veg & tangy pesto
- Roasted veg & couscous salad
- Vegan kale pesto pasta
- Lime prawn cocktail pitta salad
- Lentil salad with tahini dressing
- Quick chicken hummus bowl
- Bombay potato frittata
- Veggie olive wraps with mustard vinaigrette
- Smoky beef stew
- Sesame chicken noodles
- Meal prep: rice
- Sichuan smacked cucumber noodles
- Coronation chicken salad
- Healthy chicken salad
- Butternut squash salad
- Lemony tuna & asparagus salad box
- Chicken shawarma salad
- Sunshine Cobb salad
- Chicken taco salad
- Lemon & coriander hummus
Tips for Easy and Healthy Lunch Preparation
- Plan Ahead: Put your lunch together the night before, or create a weekly shopping and meal prepping routine. The key is making sure you have plenty of fruits, vegetables, and other whole foods you love on hand.
- Explore New Recipes: Sometimes the same old sandwich can get boring. Keep yourself engaged with lunch by branching out and trying new recipes. You may find new favorite go-to lunches.
- Embrace Leftovers: There’s no faster or more economical lunch than leftovers.
- Consider Portable Options: Sandwiches and wraps are great portable lunch options. Or you can save the wrap and toss some protein and veggies in a bowl, with or without rice.