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  4. Healthy Lunch Ideas for Weight Loss

Healthy Lunch Ideas for Weight Loss

Lisa Valente
Lisa Valente, M.S., RD Updated July 19, 2022
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Veggie & Hummus Sandwich

Trying to slim down? Make one of these healthy lunch recipes featuring ingredients like chickpeas, avocados, eggs, cucumbers and leafy greens that can help you lose weight.

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Spicy Ramen Cup of Noodles

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Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

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Green Goddess Sandwich

green goddess sandwich
Credit: Victor Protasio
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This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.

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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich
Credit: Jacob Fox
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This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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White Bean & Veggie Salad

white bean & veggie salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Cucumber Sandwich

Cucumber Sandwich
Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn
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This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together. Removing the crusts makes it more delicate than your average sandwich.

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Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

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This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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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.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Avocado Egg Salad Sandwiches

Avocado Egg Salad Sandwiches
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Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.

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Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing

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This delicious 400-calorie salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.

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Lemon-Roasted Vegetable Hummus Bowls

Lemon-Roasted Vegetable Hummus Bowls
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Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.

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Cucumber Caprese Sandwich

cucumber caprese sandwich
Credit: Brie Passano
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We added cucumber and greens to the tomato to make this refreshing cucumber caprese sandwich flavored with pesto, fresh mozzarella and a sweet balsamic glaze.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Spinach & Mushroom Quiche

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This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.

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BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

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In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.

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Chopped Salad with Chickpeas, Olives & Feta

Chopped Salad with Chickpeas, Olives & Feta
Credit: Kelsey Hansen
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This quick and easy chopped salad is inspired by the flavors of the Mediterranean, including chickpeas, cucumber and feta. A garlicky oil and vinegar dressing brings everything together.

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By Lisa Valente, M.S., RD

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    1 of 16 Spicy Ramen Cup of Noodles
    2 of 16 Green Goddess Sandwich
    3 of 16 Loaded Cucumber & Avocado Sandwich
    4 of 16 White Bean & Veggie Salad
    5 of 16 Cucumber Sandwich
    6 of 16 Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
    7 of 16 Veggie & Hummus Sandwich
    8 of 16 No-Cook Black Bean Salad
    9 of 16 Avocado Egg Salad Sandwiches
    10 of 16 Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing
    11 of 16 Lemon-Roasted Vegetable Hummus Bowls
    12 of 16 Cucumber Caprese Sandwich
    13 of 16 Green Goddess Salad with Chickpeas
    14 of 16 Spinach & Mushroom Quiche
    15 of 16 BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)
    16 of 16 Chopped Salad with Chickpeas, Olives & Feta

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