Healthy Lunch Ideas For Weight Loss And More Energy

It can be tough to come up with healthy lunch ideas that are both satisfying and affordable. But it's important to take the time to make a nutritious meal, especially when you're on the go (so fast food isn't a temptation!). In this blog post, we'll share some of our favorite recipes for a healthy lunch. So read on for some inspiration!

The Best Healthy Lunch Ideas for Weight Loss and Increased Energy

Chicken Panini With Pesto and Peppers Recipe

What you will need:

  • 2 oz mozzarella cheese, thinly sliced
  • 2/3 lb cooked chicken
  • 5 slices of whole-grain sourdough bread
  • 3 Tbsp homemade or prepared pesto 
  • 1⁄2 cup roasted red peppers
  • Olive oil

How to make it:

  • Over medium heat, heat a large cast-iron skillet or tabletop grill pan.
  • Spread 1 tablespoon of pesto on each piece of bread.
  • Place equal portions of mozzarella, chicken, and red peppers on top of each other to make a layer.
  • Add a thin film of olive oil to the pan and fry the sandwiches until the bread is crispy and the cheese has melted, 3 to 4 minutes on each side.

Chicken Noodle Soup Recipe


What you will need:

  • 1 lb chicken breasts, boneless and skinless
  • 4 cups chicken broth
  • 2 carrots, chopped
  • 1 onion, chopped
  • 2 celery stalks, chopped
  • 1⁄2 tsp dried thyme
  • 1 bay leaf
  • 8 oz egg noodles
  • Salt and pepper

How to make it:

  • In a large pot, bring the chicken broth to a boil.
  • Add the chicken breasts, carrots, onion, celery stalks, thyme, and bay leaf. Reduce the heat to low and simmer for 30 minutes.
  • Remove the chicken from the pot and shred it with a fork or chop it into small pieces. Add the egg noodles to the soup and cook for 10 minutes.
  • Season with salt and pepper to taste.

Turkey BLT Salad Recipe

What you will need:

  • 2 slices of whole-wheat bread, cut into cubes
  • 1⁄2 Tbsp olive oil
  • 2 strips bacon, cooked and crumbled
  • 1 large tomato, chopped
  • 1 English cucumber, chopped
  • 6 oz roast turkey from the deli, cut into cubes
  • 1 large head of romaine lettuce, chopped
  • Low-fat ranch dressing

How to make it:

  1. Preheat the oven to 400°F. Toss the bread cubes with olive oil and bake for 10 minutes, or until golden brown and crispy.
  2. In a large salad bowl, combine the croutons, bacon, tomato, cucumber, turkey, and romaine.
  3. Toss with enough dressing to lightly coat the leaves.
  4. Your dish is ready to be served.

Savory Artichoke Feta Quiche Recipe


What you will need:

  • 1⁄2 can (14 oz) artichoke hearts, drained and roughly chopped
  • 1⁄4 cup crumbled feta cheese
  • 2 large eggs
  • 1 cup of milk
  • 3 Tbsp chopped sun-dried tomatoes
  • 2 links cooked turkey or chicken sausage
  • 2/3 tsp kosher salt
  • Cracked pepper
  • frozen pie crust

How to make it:

  • Start by preheating the oven to 350°F.
  • In a mixing glass, whisk the eggs until frothy. Add the milk, artichoke hearts, feta cheese, tomatoes, sausage, salt, and pepper to the eggs.
  • Pour your mixture into the crust.
  • Place in the oven and bake for 45 minutes, or until the eggs are set, and the top is lightly golden brown.
  • Allow to cool for 5 minutes before serving and cutting.

Fig, Prosciutto, & Goat Cheese Salad Recipe


What you will need:

  • 4 slices prosciutto, cut into thin strips
  • 1⁄2 cup pine nuts, toasted
  • 9 cups of baby arugula
  • 6 figs (preferably Mission)
  • 1⁄4 cup crumbled fresh goat cheese
  • Salt and black pepper to taste
  • Balsamic Vinaigrette

How to make it:

  • In a large salad bowl, combine the arugula, figs, prosciutto, pine nuts, and goat cheese.
  • Also a salt and black pepper.
  • Pour vinaigrette to lightly coat the lettuce and toss gently.
  • After this, serve your salad.

Caprese Sandwich Recipe


What you will need:

  • 1 baguette, sliced in half lengthwise
  • 1 clove of garlic, peeled and cut in half
  • 2 large heirloom tomatoes, sliced
  • 3 oz fresh mozzarella, sliced
  • 12 fresh basil leaves
  • Salt and black pepper to taste
  • 1 Tbsp olive oil
  • 1 Tbsp balsamic vinegar

How to make it:

  • Start by preheating the broiler.

  • For about 2 minutes, using tongs, broil the baguette, cutting sides down, until the inside is lightly toasted.
  • Coat each half with a half clove of garlic, the crunchy crust will release the fragrant oils of the garlic, allowing you to make instant garlic bread.
  • Trim the bottom of the baguette and layer it with tomato, mozzarella, and basil leaves. Season with salt and black pepper, then cut into 4 thick slices.

Zucchini Noodles With Pesto Recipe


What you will need:

  • 4 medium zucchini, spiralized into noodles
  • 1⁄3 cup prepared pesto
  • Salt and black pepper to taste
  • 1⁄4 cup shaved Parmesan cheese

How to make it:

  • In a large pot of boiling water, blanch the zucchini noodles for 1 minute. Drain and transfer to a bowl of ice water.
  • Drain again and pat dry with paper towels.
  • In a large mixing bowl, toss the noodles with the pesto, salt, and black pepper. Divide among 4 plates and top with shaved Parmesan cheese. Serve immediately.

Chicken Meatballs Recipe


What you will need:

  • 1 lb ground chicken or pork
  • 1 clove of garlic, minced
  • 2 Tbsp minced fresh ginger
  • 1 tsp sugar
  • 1 tsp salt
  • 1 small red onion, minced
  • 1 jalapeño pepper, minced
  • 4 wooden skewers, soaked in water for 15 minutes
  • Steamed rice, ginger scallion sauce, Boston lettuce, pickled cucumber salad, and sriracha for serving

How to make it:

  • Preheat a clean, lightly oiled grill or grill pan over medium-high heat.
  • Combine the ground meat, onion, garlic, ginger, lemongrass (if using), jalapeño, sugar, and salt in a large mixing bowl. Stir gently to distribute all of the ingredients evenly.
  • Thread the dough onto the skewers, making golf ball-sized balls. When the grill is ready, add the meatball skewers and grill for 4 to 5 minutes per side, or until a light char has formed on the outside and the meatballs are cooked through inside. They should be firm but springy when done.
  • Use lettuce and rice to make tiny Asian-style wraps with the meatballs, topping with cucumbers, and your favorite sauces.

Cauliflower Rice With Sushi Rolls Recipe


What you will need:

  • 1 head cauliflower, grated into "rice"
  • 4 nori sheets
  • 1 avocado, sliced into thin strips
  • 1 cucumber, sliced into thin strips
  • 1 small carrot, julienned
  • Soy sauce and pickled ginger for serving

How to make it:

  • In a large mixing bowl, combine the grated cauliflower with 1/4 cup of water. Microwave for 4 minutes or until the cauliflower is slightly softened. Allow to cool.
  • Lay a sheet of nori on a clean, dry surface. Spread 1/4 of the cauliflower rice over the nori, leaving a 1-inch border at the top.
  • Arrange the avocado, cucumber, and carrots in the center of the rice.
  • Roll up the sushi tightly, starting at the bottom and using your hands to compact everything as you go.
  • Repeat with the remaining ingredients. Serve with soy sauce and pickled ginger on the side for dipping.


Southwest Salad


What You'll need:


(Salad)

  • 15 oz black beans
  • 1 cup of chopped bell pepper
  • 1 head lettuce, chopped
  • 20 oz corn
  • 1/2 cup scallion
  • 3/4 cup tomato
  • 1/4 cup fresh cilantro
  • 1/2 cup of chopped red onion


(Dressing)

  • 1 tablespoon fresh cilantro
  • 1 avocado, halved
  • 1 clove garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2/3 cup olive oil(60 mL)
  • 1 lime, juiced

How to make it:

  1. In a mixing dish, combine lettuce, peppers, cilantro, beans, onion, corn, green onion and tomatoes.
  2. For the dressing, pour all of the ingredients (dressing) in a blender or food processor, blend until smooth.
  3. Pour the dressing over the salad and enjoy!

Grilled Chicken Breasts With Honey-Mustard Sauce Recipe


What you will need:

  • 4 skinless, boneless chicken breasts

  • Salt and black pepper to taste

  • 1/2 cup Dijon mustard

  • 1/4 cup honey

  • 1 Tbsp apple cider vinegar

  • Some fresh lime juice

How to make it:

Preheat a grill or grill pan over medium-high heat. Season the chicken breast with salt and pepper. Grill for about 6 minutes per side until cooked through.

Meanwhile, in a small bowl, whisk together the Dijon mustard, honey, lime juice and vinegar. Serve the chicken with the honey-mustard sauce on the side.

Vegetarian Chili Recipe


What you will need:

  • 1 Tbsp olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 jalapeño peppers, seeded and diced
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • Salt and black pepper to taste
  • 2 (15-oz) cans of black beans, drained and rinsed
  • 1 (14.5-oz) can of diced tomatoes, undrained
  • 1 (8-oz) can tomato sauce
  • 1 cup water
  • 1/2 cup chopped fresh cilantro leaves


How to make it:

  • Heat the oil in a large saucepan over medium heat. Add the onion, garlic, bell peppers, and jalapeño peppers and cook for about 5 minutes until softened.
  • Stir in the chili powder, cumin, paprika, salt, and black pepper and cook for 1 minute longer.
  • Add the black beans, tomatoes with their juice, tomato sauce, and water. Bring to a simmer and cook for 10 minutes.
  • Stir in the cilantro leaves and serve with some lemon juice.

Tips for Making Healthy Lunches

Here are some tips for making healthy lunches that will help you lose weight:

Variety

Include a variety of foods in your lunch to make sure you're getting all the nutrients you need. A good mix of proteins, carbs, and healthy fats will give you sustained energy throughout the day.

Fruits And Veggies 

Make sure to include some fruits or vegetables in your lunch. Not only are they packed with vitamins and minerals, but they also help to fill you up, so you don't end up snacking on unhealthy foods later on.

Short On Time?

If you're short on time, plenty of healthy pre-made options are available at most grocery stores. Look for things like whole-grain sandwiches, salads, and yogurt packs. You can also meal prep lunches on the weekends to help save time during busy afternoons.

Protein And Fats

Use lean protein and healthy fat sources to help power your day. High protein foods like hard boiled eggs will help keep you feeling full throughout the day and help build and repair muscle tissue. Healthy fats are a great source of energy and can also help to promote brain health.

Bottom Line

Making healthy lunches doesn't have to be difficult or time-consuming. By following these tips and recipes, you can easily make delicious and nutritious lunches that will help power your day.

No Time to Cook Healthy Lunches? Try Gardencup!

If you're very busy, you probably don't have a lot of time to cook healthy lunches during the week. And even if you do have the time, it can be hard to come up with new and interesting ideas that are also healthy. That's where a meal delivery service can come in handy.

Gardencup is a whole-foods-focused meal delivery service that specializes in healthy, tasty meals on-demand. Furthermore, Gardencup is unique in that it offers a variety of meal plans to choose from, so you can find the perfect option for your individual needs. Stop by our online store to build your pack today!