Weight Loss Lunch Ideas

Grabbing a sandwich for lunch is often the most convenient way to eat on the run, but it won’t always provide you with essential vitamins and minerals needed for sustenance. Packaged sandwiches and salads are often laden  with high-fat dressing and processed fillings, so try to plan ahead and prepare your lunch in advance. This way you will always have something healthy to hand if you become hungry. These weight loss lunch ideas will keep you going without overdoing it on your energy intake. Use the weekly meal planner to make sure your diet fits in with your lifestyle.  

Sweet Potato & Avocado Salads

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Services : 4

Prep & Cook Time : 1 hour

Calories per potion : 239

Ingredients

  • 2 large sweet potatoes, potatoes, peeled & cut into 1 cm / ½ in discs 
  • 1 tbsp avocado oil
  • 100 g / 3 ½ oz / 2 cups baby spinach leaves, washed.
  • 150 g / 5 oz / 2 cups white mushrooms, peeled and sliced. 
  • 1 large Hass avocado, pitted & sliced. 
  • 2 tbsp extra-virgin olive oil.
  • 1 clove garlic , minced
  • 40 g / 1 ½ oz / 1 cup flat-leaf parsley , finely chopped
  • 1 tbsp lemon juice 
  • Salt & freshly ground black pepper. 

Method

  1. Preheat the oven to 180 °C (160 °C fan) / 350 F/ gas 4. Blanch the sweet potato slices in a large saucepan of salted, boiling water for 5 minutes. Drain and refresh in iced water. 
  2. Drain the potato slices and pat dry with kitchen paper. Toss with the avocado oil and season with salt pepper. Arrange on baking dish and roast for 30-40 minutes until golden-brown turning once.
  3. Arrange the Spinach & mushrooms on serving plates and top with the sliced avocado and sweet potato slices.
  4. Stir together the olive oil, garlic, parsley and lemon juice with 1 tbsp of warm water. Season to taste with salt and pepper . Spoon the dressing over the salads and serve.   

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Pumpkin Soup with Tarragon

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Services : 4

Prep & Cook Time : 50 minutes

Calories per potion : 168

Ingredients

  • 1 tbsp avocado oil
  • 2 shallots, finely chopped
  • 1 clove garlic , crushed
  • ½ tsp ground coriander
  • ¼ tsp ground cumin
  • 600 g / 1 lb 3 oz / 4 cups edible pumpkin, diced
  • 900 ml / 1 ½ pints / 4 cups low-sodium vegetable stock
  • 3 tbsp cream fraiche
  • 3 tbsp pumpkin seeds
  • 1 tbsp tarragon leaves
  • Salt and freshly ground black pepper. 

Method

  1. Heat the oil in the large saucepan or casserole dish set over a medium heat until hot. Add the shallot, garlic and a pinch of salt , sweating for 5 minutes. 
  2. Add the spices, stir well and cook for 30 seconds, then stir the pumpkin and stock. Cook until the stock is simmering. 
  3. Cook steadily over a slightly reduced heat for 25-30 minutes until the pumpkin is very soft.
  4. Blend with a stick blender until smooth. Stir the cream fraiche and warm over a low heat. Season to taste with salt and pepper. 
  5. Ladle into bowl and garnish with the pumpkin seeds and tarragon. 

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Stuffed Portobella Mushrooms

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Services : 4

Prep & Cook Time : 20 minutes

Calories per potion : 232

Ingredients

  • 100 g / 3 ½ oz / ¾ cup pistachios, shelled
  • 30 g / 1 oz / ¼ cup dairy – free hard cheese, grated
  • 2 tbsp olive oil
  • 1 clove garlic , crushed
  • 50 g / 1 ¾ oz / 1 cup basil leaves
  • 55 g / 2 oz / ¹⁄3 cup sun-dried tomato, sliced ½ small courgette (zucchini), cut into half-moons
  • salt and freshly ground black pepper. 

Method

  1. Combine the pistachios, cheese, olive oil, garlic and most of the basil leaves in a food processor. Pulse until a thick, chunky pesto forms. Season to taste with salt and pepper. 
  2. Remove the stalks from the mushrooms and discard. Spoon the pistachio pesto onto the mushrooms and top with the sun-dried tomato, courgette and remaining basil leaves. 
  3. Season with a little more salt and black pepper before serving. 

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Tomato and prawn Soup

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Services : 4

Prep & Cook Time : 40 minutes

Calories per potion : 186

Ingredients

  • 1 ½ tbsp avocado oil
  • 1 onion, finely chopped
  • 2 cloves garlic
  • ½ tsp paprika
  • 225 g / 8 oz / 1 ½ cups cherry tomatoes, halved
  • 400 g / 14 oz / 2 cups passata 
  • 750 ml / 1 ¼ pints / 3 cups low – sodium vegetable stock
  • 450 g / 1 lb / 3 cups raw prawns (shrimps  ), Peeled and deveined.
  • 2 tbsp flat-leaf parsley, chopped
  • Salt and freshly ground black pepper

Method

  1. Heat the oil in a large saucepan set over a medium heat until hot. Add the onion, garlic, paprika and a pinch of salt. sweating for 5 minutes until soft.
  2. Add the cherry tomatoes, passata and stock , stirring well. Cook until simmering , then reduce the heat to low. 
  3. Simmer for 10 minutes until slightly thickened. Stir in the prawn and continue to cook for 5-6 minutes until pink and tender.
  4. Stir in the chopped parsley and season to taste with salt and pepper. Ladle into bowls and serve. 

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Smoked Salmon and Bean Salad

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Services : 4

Prep & Cook Time : 25 minutes

Calories per potion : 343

Ingredients

  • 2 tbsp flaxseed oil
  • 1 red chilli, deseeded and thinly sliced. 
  • 2 skinless salmon fillets
  • 240 g / 8 oz / 1 cup plain yogurt 
  • ½ lemon, juiced
  • 1 clove of garlic , minced. 
  • ¼ tsp caster ( superfine ) sugar
  • a small bunch of chives
  • 100 g / 3 ½ oz / ²⁄3 cup broad (fava) beans , shelled 
  • 50 g / 1 ¾ oz / 1 cup purple salad leaves
  • 150 g / 5 oz / 3 cups rocket (arugula) 
  • salt and freshly ground black pepper

Method

  1. Preheat the grill to hot. Whisk together the oil , chilli and seasoning in a shallow bowl, add the salmon and coat in the oil
  2.  Grill for 7-8 minutes , turning once, until the flesh is firm yet springy to the touch. 
  3. Blitz together the yogurt, lemon juice, garlic, sugar, chives and seasoning in a food processor to make a quick dressing.
  4. Arrange the broad beans, purple salad leaves and rocket in bowls. Flake the salmon and sit on top, serving with the yogurt dressing on the side. 

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Avocado and Strawberry Bagels

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Services : 4

Prep & Cook Time : 20 minutes

Calories per potion : 300

Ingredients

  • 250 g / 9 oz / 2 cups white asparagus tips, trimmed
  • 2 small Hass avocados, pitted and diced 
  • 1 ½ tbsp lemon juice
  • 2 large sesame bagels , split horizontally 
  • 150 g / 5 oz / 1 cup strawberries, hulled and sliced
  • 50 g / 1 ¾ oz / 1 cup salad cress
  • Salt and freshly ground black pepper

Method

  1. Cook the asparagus in a large saucepan of salted , boiling water for 3 minutes, then drain and refresh immediately in iced water
  2. Mash the avocado flesh with the lemon juice and seasoning in  mixing bowl until smooth and creamy.
  3. Toast the bagel halves in a toaster or under a hot grill. Remove and spread with the avocado cream.
  4. Top with the asparagus tips , sliced strawberries and salad cress. 

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