Lunch is an important meal of the day especially if you are trying to lose weight. Having a healthy yet filling lunch will help maintain appetite-regulating hormones and balance your blood sugar, making it easy to resist cravings.  Nutritionist Tom Hritz, Ph.D., R.D., says “Although there doesn’t seem to be anything special about lunch, consuming regular, healthy meals and reducing snacking may promote a healthier body weight.”

Here are 5 easy and healthy lunch recipes that you can make during your busy schedule and also help you shed pounds.

1. Chicken Breast & Vegetables

Chicken breast is an excellent source of low-fat protein. Protein helps your body to build and maintain muscle mass.  It is also an excellent source of selenium, phosphorus, vitamin B6, and niacin. This one only takes some vegetables and a couple of pieces of chicken.


  • 300g chicken tenders
  • Salt and pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • ½ tsp Onion powder
  • 1 lemon, juiced
  • 1/4 tsp garlic powder
  • 1/4 tsp cayenne pepper


  • Marinate chicken tenders with olive oil, lime juice, chili powder, onion powder, garlic powder, salt, and cayenne pepper in a medium-size bowl.
  • Heat a pan over medium heat without oil.  Cook chicken in a grill pan until cooked through, about 3-4 minutes per side.
  • Serve with cucumber, tomatoes, and broccoli.

2. Apple Salad

Apple is an ideal fruit for weight loss. According to research, apples contain non-digestible fiber and plant compounds called polyphenols that help buoy good bacteria in the gut and prevent obesity. Apple and cucumber salad is extremely delicious and keeps you away from unhealthy snacks during the day time.


  • Apple medium-sized
  • Cucumber half medium-length
  • ½ tsp Mustard Seeds
  • 1 Lemon juice
  • Salt and pepper to taste


  • Cut apple and cucumber as very thin slices. Put them in a bowl.
  • Heat a pan and add mustard seeds. Let it sputter. Remove from heat
  • Put roasted mustard seeds in a blender and powder it.
  • Add this powder, salt, and pepper to the bowl of slices.
  • Add lemon juice and serve.

3. Avocado and Tomato Sandwich

Avocados are wonder fruit that provides nutritional value to the body and support rapid weight loss.  They are packed with nutrients and essential minerals like calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc.  


  • 2 medium slices wholemeal bread
  • 40g avocado
  • 1 small tomato
  • 10g extra light mayonnaise
  • Salt and black pepper to taste


  • Put the bread slices in the toaster until they turn medium brown.
  • Mash the avocado in a bowl.
  • Add sliced tomatoes and mayonnaise in avocado. Mix well.
  • Spread the mashed avocado mixture on bread slices.
  • Sprinkle salt and pepper. Serve

4. Grilled Salmon With Ginger

When it comes to weight loss, salmon is an excellent choice. Not only is it abundant in omega-3s, a healthy fat that fights off metabolism-slowing inflammation, but it is also a good source of protein, a nutrient that increases post-meal calorie.


  • 4 salmon fillets (4–6 oz each)
  • 2 Tbsp unsalted butter softened
  • 1⁄2 Tbsp ginger grated
  • Juice of 1 lemon
  • 1⁄2 Tbsp low-sodium soy sauce
  • Salt and black pepper to taste
  • 1 Tbsp olive oil


  • Mix the butter, ginger, lemon juice, and soy sauce. Set aside.
  • Heat the grill pan with little oil.
  • Season the salmon with salt and pepper and rub with the oil.
  • Add the salmon skin side down in the pan and cook for 4 to 5 minutes, until the skin turns brown.
  • Flip the fish and cook for another 2 to 3 minutes on the flesh side, until it changes color.
  • Serve hot.

5. Chicken and Lettuce

When fruits and veggies are studied for their weight-loss potential, green veggies top the list. Lettuce offers a high content of fiber, low glycemic load, which supports fullness, manages blood sugar and discourages your body to store fat. Chicken and lettuce make a healthy combination. These tasty chicken treats can be ready in less than 15 minutes.


  • 300g chicken
  • Salt and pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • 1 medium-size onion chopped
  • 1/2 tsp ginger grated
  • 1/2 tsp garlic grated
  • 1/2 tsp soya sauce
  • 1/2 cup green onions chopped
  • 1 cup lettuce leaves


  • Put some olive oil in a pan and heat.
  • Add chicken in the oil and cook until brown.
  • Put in garlic, onion, soy sauce, ginger and cook for a couple of minutes.
  • Add green onions, also put in salt and pepper to taste.
  • Mix in lettuce leaves and serve.

Enjoy these quick and easy recipes and make sure to check out our Healthy Eating section for more tips and recipes that can help you maintain your fitness level and healthy lifestyle.



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