Lunch Recipes for Weight-Loss

Find healthy, delicious low-calorie and high-fiber lunch recipes for weight loss, from the food and nutrition experts at EatingWell.

Staff Picks

Hearty Chickpea & Spinach Stew

Rating: Unrated
8
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

Veggie & Hummus Sandwich

Rating: Unrated
11
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Middle Eastern Chicken & Chickpea Stew

Rating: Unrated
22
This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.

Baked Vegetable Soup

Rating: Unrated
13
Originally prepared in the wood-burning hearths of Italian homes, this peasant-style healthy vegetable soup recipe is simple to make in a modern oven. Brimming with artichokes, mushrooms, zucchini and leeks, this easy soup heats up the house as it becomes the perfect warming meal.

Sweet Potato & Black Bean Chili

Rating: Unrated
92
Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Cheesy Chipotle-Cauliflower Mac

Rating: Unrated
1
You'll barely notice the cauliflower in this comforting skillet pasta--it's pureed and mixed into the creamy cheese sauce.

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Rating: Unrated
3
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.

Balsamic & Parmesan Broccoli

Rating: Unrated
6
Cooking this quick broccoli side dish recipe in a wok gives you a larger surface area, so you get lots of nice crispy bits. Serve with oven-roasted herb chicken or fish, or as a tasty topping to your grain bowl.

Chipotle Chicken Quinoa Burrito Bowl

Rating: Unrated
25
This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

Salmon-Stuffed Avocados

Rating: Unrated
4
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

Curried Sweet Potato & Peanut Soup

Rating: Unrated
4
In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

Tuna & White Bean Salad

Rating: Unrated
12
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

Inspiration and Ideas

19 Winter Lunch Recipes for Weight Loss

These lunches are low in calories and high in fiber, which is an important nutrient that helps you feel fuller for longer periods of time.

Mediterranean Lettuce Wraps

Rating: Unrated
1
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

Massaged Kale Salad

Rating: Unrated
19

Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.