Looking to slim down, here’s what to eat for lunch
Food for thought
If your midday meals are too skimpy, you may overeat at dinner; while too-heavy lunches can make you sleepy and sluggish—not the ideal mindset for your ongoing weight-loss efforts. Each contains plenty of nutrient-rich veggies, lean protein, and beneficial fat, along with a small portion of good carbs.
While preparing meal
In a medium pan over low heat, sauté a quarter cup of minced yellow onion in one-third cup of low-sodium vegetable broth until translucent. Add a cup of broccoli and a half cup each of chopped red bell pepper and shredded purple cabbage. Stir in a teaspoon of minced garlic, a quarter teaspoon of fresh grated ginger, one-eighth teaspoon each of crushed red pepper and black pepper, and sauté until veggies are slightly tender. Add a serving of cooked lean protein to heat through, such as three ounces of chopped chicken breast or a half cup of black-eyed peas. Serve over a half cup of cooked brown or wild rice, and garnish with a quarter cup of sliced almonds.
Lunchtime! You know scarfing down a burger and fries isn’t the best choice if you’re trying to slim down, but how do you know what diet could suit you. We are providing few tips that could see results at a faster pace.
If you’re trying to lose weight, aim for the 400-to-450 range. If you’re trying to maintain your weight, especially if you work out, aim closer to 500 calories.
Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you’re less likely to reach for sugary pick-me-ups.
Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.
Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars, then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.
Going for healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.
Best lunch cuisines for weight loss
Pritikin Caeser Salad
At many U.S. restaurants, a seemingly harmless Caesar Salad can pack in nearly 1,000 calories.
Curried Waldorf Salad
Yellow split pea soup
Tuna (canned – preferably low-sodium and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread.
fruits that cuts your fatty levels
Like vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food, but not a lot of calories. For the same number of calories that are in a small handful of peanuts (about 2 ounces), you can eat 2½ pounds of strawberries (which is about 5 of those green boxes that strawberries often come in.