Lunch can be a tricky meal. Often it’s one we eat on the go, at work or going about our daily tasks. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. When you’ve got little time and are in a rush, it’s easy to turn to fast food or other unhealthy options at lunchtime, because you just want something quick and easy. Having a strong repertoire of simple weight loss lunches under your belt is a great way to help you stick to your weight loss goals. Well, luckily we’ve got you sorted with enough healthy options for a range of dietary preferences!
Onto our list of 85 healthy lunch ideas for weight loss!
Whatever you need, there are healthy lunches here for you, from salads, to soups, to sandwiches! And for some extra high-protein ideas for active people, make sure you scroll right to the bottom for some bonus recipes!
Pasta & rice lunches for weight loss
Bonus: transportable, great for meal prep Looking for a healthy packed lunch to bring to the office? Try our easy homemade ramen in a jar – hot noodle soup in minutes! Healthy food has never been easier! Bonus: comfort food, vegan After a healthy pasta arrabiata recipe? Try ours! With aubergine and a crushed almond topping, this is the best out there! Bonus: comfort food, high protein Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back! Bonus: good use of leftovers, vegan Everybody should know how to make veggie fried rice. Hands down one of the most delicious and easiest ways to use up leftovers. Ready in max. 15 minutes! Bonus: easy, tasty Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein! Bonus: super spicy, vegan Love spice? Love noodles? Want both those things in 1 healthy package? Try our delicious spicy dragon noodles now! Protein: 24.2gCalories: 325 kcalReady in: 25 minutesRecipe by: MelissaTraubBonus: protein packed, gluten-free Easy and healthy pasta meal with tasty tempeh and garlic. Quick for a weeknight and high in protein and fiber. Vegan and gluten-free. Protein: 17gCalories: 426kcalReady in: 20 minutesRecipe by: SpiceAndLifeBonus: fresh, summery A little crumbled feta dusted on top of a rich lemony zucchini pasta sauce can do wonders, especially when you prepared a full meal in 20 minutes and the results are this delicious. Packed with color and flavors, this pasta recipe is perfect for spring and summer meals, be it a lunch box or a family dinner. Protein: 18gCalories: 577kcalReady in: 35 minutesRecipe by: EatSomethingVeganBonus: creamy, vegan This Mediterranean rice bowl is one of our favorite recipes for meal prep (and one of our favorite vegetarian mediterranean recipes). Full of whole grains & veggies, it’s simple, healthy and delicious. Protein: 16 gCalories: 378 kcalReady in: 10 minutesRecipe by: SpeakVeggieToMeBonus: gluten-free, keto This keto, vegetarian, and gluten-free zoodles recipe with spinach, mushrooms, and parmesan is a simple and healthy classic that is perfect for lunch or a light dinner (learn how to make zucchini pasta here!). Protein: 13gCalories: 399 kcalReady in: 35 minutesRecipe by: TheCleanEatingCoupleBonus: vegan, hearty The Best Pasta Fagioli Soup recipe that is better than Olive Garden! Healthy, vegetarian & easy to make on the stove, crockpot or instant pot. Protein: 21gCalories: 272 kcalReady in: 25 minutesRecipe by: SixHungryFeetBonus: crunchy, gluten-free Our Vegan Soba Noodle Salad is a refreshing and healthy meal that uses crunchy spring veggies and plant-based protein combined with a delicious homemade dressing (and if you like, you’ll want to check out these plant-based protein salads too!).
Salad lunches for weight loss
Bonus: gluten-free, transportable Looking for an easy recipe for a gluten-free lunch you can bring to work with you? Dust off those mason jars and try our vegetarian kale, feta and buckwheat salad! Bonus: vegan, fresh Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish! Bonus: high fibre, colourful After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch! I love this recipe, here’s how to make it right now! Bonus: filling, fibrous A chickpea avocado salad!? That’s elite level healthy meals right there. From just one serving you get a great amount of protein and fiber, almost 20g of each! And don’t forget all those healthy fats! Bonus: hearty, vegan This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing! Bonus: easy, tasty Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective. Bonus: cheesy, gluten-free Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more! Bonus: gluten-free, good cholesterol Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch (find out more about why eggs are good for weight loss here!)! Bonus: low fat, great meal prep Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein! Bonus: high fibre, low fat After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat! Full of leafy greens and flavour! Protein: 16gCalories: 480 kcalReady in: 35 minutesRecipe by: SixHungryFeetBonus: creamy, delicious Filling, healthy, and absolutely delicious, this Middle Eastern-inspired dish will become a favourite in your kitchen. Protein: 17gCalories: 372kcalReady in: 30 minutesRecipe by: HappyVeggieKitchenBonus: low carb, gluten free A warm, rich and incredibly tasty beetroot and halloumi salad! This is a surprising and delicious vegetarian meal which comes together quickly and easily, and is packed with protein, nutrition and much flavor. Protein: 24gCalories: 378kcalReady in: 20 minutesRecipe by: HappyVeggieKitchenBonus: protein-packed, gluten-free Easy to make with just eight ingredients, this salad is a filling and protein packed vegetarian meal idea or side dish. This is a flexible recipe and you can layer on whatever fresh herbs you have available – so it turns out a little bit differently every time! Protein: 18gCalories: 382kcalReady in: 35 minutesRecipe by: SlenderKitchenBonus: filling, fresh This Chopped Greek Chickpea Salad is full of fresh veggies, chickpeas, feta cheese, olives, and a delicious vinaigrette. It’s a heartier spin of a classic Greek salad that makes a great meal or side dish.
Sandwich, wrap, pancake lunches for weight loss
Bonus: simple, high fibre These healthy refried beans are our take on the traditional Mexican dish, with a health-conscious twist! Bonus: transportable, fresh veggies Need a tasty sandwich that’s healthy too? Try our vegetarian banh mi, a light and healthy take on the Vietnamese classic! Bonus: quick, easy These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics! Bonus: simple, speedy Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a midday meal to a light dinner. Bonus: simple, transportable These are the best breakfast burritos we’ve ever had! An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible. Bonus: comfort food, adaptable These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds (check out our fave vegetarian pizza recipes for more inspo)! Bonus: versatile, gluten free These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again! Bonus: picnic food, high protein Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal (check out these healthy vegetarian snacks if you want more like this!). Bonus: creamy, simple Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast! Bonus: flavourful, filling These vegetarian tacos are really hard to beat. There’s just something about that crunchy mix of onions, peppers and beans surrounded by crispy tacos, topped off with a sweet mango and avocado sauce. Bonus: high fibre, antioxidant rich Watching your weight but love Mexican food? Give taco night a healthy twist with these light, tasty sweet potato tacos (and why not try some other veggie taco recipes while you’re at it!)! Bonus: vegan, light Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu (and if you like them, try these vegetarian wraps too!)! Protein: 17gCalories: 296kcalReady in: 25 minutesRecipe by: VeganPunksBonus: fun, fake meat treat Quorn Fajitas is an instant winning dinner that’s ready in under 30 minutes and only needs one pot. With just a few spices, vegan chicken and all the toppings, we’re sure you’ll be left wanting more. It’s also a meal that packs in loads of plant protein. Protein: 14gCalories: 290 kcalReady in: 15 minutesRecipe by: ChoosingChiaBonus: high protein, transportable Want a healthy easy lunch? This Smashed Chickpea Salad Sandwich has you covered! It’s easy to make and perfect to make ahead of time for meal prep, or to eat on the go! Protein: 16gCalories: 313 kcalReady in: 15 minutesRecipe by: SixHungryFeetBonus: beautiful, light Our homemade Green Summer Rolls are a healthy meal that you can prepare all year round as a snack, appetizer, or light meal. Served with a delicious Peanut butter dipping Sauce, these fresh rolls have become a favorite at home! Protein: 16gCalories: 385 kcalReady in: 10 minutesRecipe by: Vanilla&BeanBonus: flavourful, full of veggies Tangy Smashed Chickpea Salad Sandwich with dill and spicy mustard makes a delicious vegetarian dip, spread or try it with Multigrain Sourdough Bread as a sandwich (more easy dip ideas this way!)! Protein: 17gCalories: 332kcalReady in: 10 minutesRecipe by: EvergreenKitchenBonus: simple, filling An easy and delicious plant-based sandwich to brighten up your weekday lunches. The flavorful, protein-rich chickpea filling is studded with fresh dill, lemon, and crisp celery.
Bowl lunches for weight loss
Bonus: high protein, colourful In this healthiest of burrito bowls we’ve got quinoa, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta! Bonus: vegan, gluten-free Need a fresh and healthy new recipe for lunch or dinner? Our vegan poke bowl with sesame tofu is for you – try it now! Bonus: easy, tasty Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect simple vegan lunch recipe (or dinner!) Bonus: filling, hearty Four easy steps to a delicious and nutritious crispy, crunchy potato lunch. Make your colleagues jealous! Bonus: filling, full of veggies This Carrot Pasta Sauce is smooth and creamy, and it goes perfectly with any pasta. It has a sweet and savory flavor that you’ll find completely irresistible. Protein: 17gCalories: 382 kcalReady in: 20 minutesRecipe by: OurPlantBasedWorldBonus: colourful, full of veggies This Vegan Poke bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the delicious mint sauce. Protein: 16gCalories: 463 kcalReady in: 25 minutesRecipe by: RandaDerksonBonus: great meal prep, fibrous This easy roasted summer veggie salad bowls recipe makes a delicious dinner or a tasty meal prep lunch for the work week. Protein: 17gCalories: 515 kcalReady in: 20 minutesRecipe by: CookEatLiveLoveBonus: flavourful, fresh Chewy, tender bulgur combined with crunchy fresh vegetables and chickpeas and seasoned with classic greek flavors of extra-virgin olive oil and dried oregano. One of the yummiest grain bowls out there! Protein: 17gCalories: 418kcalReady in: 10 minutesRecipe by: NoSweatVeganBonus: vegan, oil free This vegan Greek Buddha Bowl makes a quick, healthy, and delicious lunch or dinner. Made with chickpeas, couscous, and an array of Mediterranean veggies, this nourishing bowl is topped with a simple hummus vinaigrette. Perfect for lunch meal prep and packed lunches, too! Protein: 23gCalories: 449 kcalReady in: 30 minutesRecipe by: VeganPunksBonus: vegan, gluten free This Mexican Baked Tofu Quinoa Bowl is easy to prepare, the great example of healthy meal prep ideas and packed with healthy plant-powered protein. Ancho, chilli and cumin powder give it that Mexican flavour and the tofu, beans and quinoa deliver the filling, protein-packed meal. It’s also vegan and gluten-free! Protein: 21.5gCalories: 600 kcalReady in: 45 minutesRecipe by: ChoosingChiaBonus: one-bowl, filling These Vegetarian Greek Power Bowls are perfect for a healthy lunch or dinner and is a great meal prep bowl!
Soup lunches for weight loss
Bonus: vegan, high fibre Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option! Bonus: warming, filling After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping! Bonus: filling, creamy A spicy, creamy corn chowder that’s satisfying and filling. Simple to make, ready in 25 minutes. Vegetarian and healthy. Tastes best when it’s cold outside. Bonus: nutty, creamy Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber and a high-summer taste! Bonus: light, creamy Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup! Bonus: filling, low calorie Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins and only five mins to prep! Bonus: hearty, tasty Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet. Bonus: vegan, spicy This speedy and creamy roasted corn soup is here to show the world just how much vegan food rocks. Why should vegans have all the fun?! Protein: 16gCalories: 272 kcalReady in: 30 minutesRecipe by: FoodMeanderingsBonus: warming, simple This easy and healthy Red Lentil Spinach Soup is a hearty and delicious vegetarian meal that’s ready in 30 minutes (if this sounds good, check out our other veggie soups for weight loss!)! Protein: 20gCalories: 397 kcalReady in: 55 minutesRecipe by: SlenderKitchenBonus: gluten-free, full of veggies Stuffed Pepper Soup packed with lentils, brown rice, tomatoes, spinach, zucchini, garlic, and spices makes the most delicious and filling vegetarian soup. This easy meal is nutritious and so tasty. Protein: 15gCalories: 338 kcalReady in: 40 minutesRecipe by: BePlantwellBonus: filling, vegan The best homemade vegan potato soup recipe with kale, rosemary, white beans, celery, carrots, onion and garlic. Healthy and super flavorful! Protein: 18gCalories: 433 kcalReady in: 1 hour 5 minutes (10 minutes prep)Recipe by: FeastingNotFastingBonus: filling, great for meal prep Curry lentil soup that’s chock-full of healthy yet delicious ingredients that meld together into a comforting, fulfilling, nutritious meal. Protein: 20gCalories: 336kcalReady in: 40 minutesRecipe by: FeastingNotFastingBonus: warming, full of veg This sweet potato lentil soup is one of our favorite comforting recipes! It’s naturally vegan and seasoned with cumin, chili powder, lime, and cilantro. Protein: 17gCalories: 337 kcalReady in: 30 minutesRecipe by: MyVeganMinimalistBonus: light, flavourful This vegan tomato basil soup contains THREE portions of vegetables per serving. It’s packed full of flavour and nutrients, but also EASY as a breeze to make, so why not grab your favourite apron and get cooking now.
Bake and stew lunches for weight loss
Bonus: one dish, low effort A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner. Bonus: spicy, warming Who said meat free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way. Bonus: gluten-free, unusual flavours Looking for new oven ideas? Try this delicious roasted fennel and baby carrots with chickpeas! 22g protein per serving! Bonus: filling and warm Looking for healthy comfort food options? This vegan broccoli casserole is hearty, filling & surprisingly light! Try it now! Bonus: simple, flavourful This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time! Bonus: filling, vegan The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health. Bonus: warming, hearty After something light and tasty for dinner? Try our high protein coconut mushroom stew – did we mention it’s vegan too? Bonus: legume loaded, filling After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now! Bonus: keto-friendly, gluten-free This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously! Bonus: one tray, gluten-free After a healthy, quick to make meal? Try our roasted asparagus and tomatoes with halloumi and quinoa. Ready in 30 minutes! Bonus: simple, quick High in protein, high in taste. So simple it just works. Full ingredients and easy cooking instructions right this way! Protein: 26gCalories: 483 kcalReady in: 2 hours (prep 15 minutes)Recipe by: EvergreenKitchenBonus: perfect for meal prep, high protein Delicious brothy homemade white beans. Infused with garlic and herbs, the flavorful broth is good to the last drop! Baking beans in the oven makes for easy, hands off cooking. Meal prep these beans and eat them the next day, for healthy, protein packed meals throughout the week. Protein: 15.8gCalories: 190 kcalReady in: 25 minutesRecipe by: ResplendentKitchenBonus: high protein, comforting This Vegan Southwestern Tofu Scramble is a healthy, satisfying, and protein-packed vegan breakfast that you’ll want to make again and again. Firm tofu is sauteed with bell pepper, tomato, shallot, green onions, garlic, roasted green chile, and kale for the best vegan scrambled “eggs”! Protein: 15gCalories: 333 kcalReady in: 35 minutesRecipe by: CristinasCucinaBonus: simple, light A simple, rustic Italian dish (cucina povera style) with green beans and tomatoes. Definitely a delicious way to eat green beans. Protein: 17.4gCalories: 338 kcal per two slice servingReady in: 20 minutesRecipe by: FoodleClubBonus: gluten-free, can be served hot or cold This crustless broccoli and cheese tart is going to knock your socks off. It’s made with an entire head of broccoli, packed with cheese and bound together with egg. Protein: 14.7 gCalories: 165 kcalReady in: 20 minutesRecipe by: VegBuffetBonus: creamy, spicy Paneer Jalfrezi is a healthy recipe of paneer blended with vegetables like peppers, pumpkin, carrots and broccoli by simmering them in onion and tomato gravy. Protein: 20gCalories: 404 kcalReady in: 20 minutesRecipe by: OurPlantBasedWorldBonus: protein-packed, super speedy This one-pot Creamy Red Lentil Curry is one of my favorite dishes because it’s super flavorful, nutritious, protein-packed, and you can make it in a blink of an eye.
How do we pick the best healthy lunch ideas for weight loss?
We picked these recipes by thinking ‘what would we include in a weight loss meal plan?’ We don’t cook with meat or fish, because we believe in the health benefits of a vegetarian diet, so all these recipes are meat-free and fish-free. Our healthy diet weight loss guidelines work with a daily calorie allowance of 1500 per day for most women and 1800 per day for most men (this goes up again once you reach the weight maintenance phase). So we keep our healthy weight loss lunches under 600 kcal, because that usually means you can have a reasonably sized breakfast and dinner and still maintain a slim calorie deficit (try adding these 300 calorie breakfasts to your meal plan!). However, the important thing to remember is that it’s not all about calories! It’s also important to look at what those calories are made up of, so you know you are getting a balanced lunch.
So, what should I eat in lunch to lose weight?
The best weight loss lunches are full of fresh veggies, fruits like these best weight loss fruits, whole grain carbs and a good balance of macronutrients (carbs, proteins and fats). We think that protein and fibre are very important to focus on particularly when you are trying to lose weight, because protein and fibre help you to feel full. So every one of these lunches contains at least 15g protein and at least 5g fibre. We also think it is important to pay attention to fat levels. That doesn’t mean just keeping them low! Fat is not your enemy, your body needs a certain amount of fat to function. The main reason why weight loss foods might also be low fat is because fat is calorie dense. Lots of fat usually means a smaller quantity of food and less satiety which can make it more difficult to lose weight. When we say it is important to pay attention to fat levels, we mean it is important to make sure that you are getting the right amount of the right fats. That means focussing on healthy unsaturated fat and reducing unhealthy saturated fat. These healthy lunch ideas for weight loss contain no more than 25g overall fat and 5g saturated fat. We also like to choose whole grains for lunch because they are generally more fibrous and nutritious than refined carbs which have had much of their goodness stripped away.
What’s on the menu? What’s the HEALTHIEST lunch I can eat?
So, if you asked me what would I pick for your today’s weight loss lunch recipe? If you are looking for extra high protein lunch ideas for weight loss, maybe because you are incorporating weight loss into an increased exercise routine, you should try this herby halloumi lentil salad. Or this Mexican quinoa bowl. If you need weight loss friendly healthy lunch ideas for work, we have two amazing mason jar salads you NEED to try! The first is this delicious gluten free buckwheat salad in a jar, the second is easy homemade ramen in a jar! We hope you have enjoyed trying some new healthy lunch ideas for weight loss (why not try some of these low calorie lunches too?)!
