The Best High-Protein Lunch for Weight Loss, According to Dietitians
This high-protein chicken salad sandwich provides energy and keeps you feeling full longer.
Tasty ingredients like Greek yogurt and sun-dried tomatoes make this healthy lunch fun and satisfying to eat.
You can enjoy this meal in different ways—on bread, in a salad or stuffed in veggies—so it never gets boring.There may come a time in your life or that of a loved one where weight loss becomes a goal. It might have nothing to do with vanity, either. The emotional and physical toll of daily life can affect our health and weight. Whether it's overeating as a way to cope with the loss of a job, or bingeing on junk food to manage the stress of taking care of family, we often turn to food for comfort. Luckily, there are strategies that can help you manage both your weight and your overall health. One of the best weight-loss strategies is choosing to enjoy meals rich in nutrients that provide energy and promote satiety. One of my favorite lunch recipes that leans into that strategy is this Marry Me Chicken Salad Sandwich. Here's why I think it's the best lunch for weight loss.
Why the Marry Me Chicken Salad Sandwich Is the Best Lunch for Weight Loss
It's High in Protein
One reason I love this lunch is that it's packed with protein. It provides more than 40 grams of protein per sandwich, thanks to the chicken and Greek yogurt. But why is protein so important for weight loss? Christy Wilson, RDN, says, 'When it comes to weight loss, protein helps keep us feeling full and satisfied long after we've eaten.' Wilson cites a recent study where participants did lose weight when protein was 16% to 45% of total calories consumed. High-protein diets appeared to increase satiety and energy expenditure while improving body composition by increasing the amount of fat-free mass.
It's Ultra-Satisfying
The protein makes the meal satisfying, but so does how it's packaged. The chicken salad, for starters, is made with flavorful ingredients like tangy Greek yogurt and slightly sweet sun-dried tomatoes. There's also the arugula, which adds color and a bright, peppery bite. Finally, the whole-wheat bread provides texture as well as a variety of nutrients, including fiber, which benefits health and boosts satiety. Each bite is as delicious and satisfying as the next!
It Can Be Enjoyed in a Variety of Ways
I love meals that can be reinterpreted or modified for enjoyment in other ways. This chicken salad sandwich is one of those meals. For example, during the warmer summer months, I prefer to serve the chicken salad over lettuce and include other seasonal vegetables as part of the meal. In the fall and winter, I'll enjoy it as a sandwich but swap the bread for sourdough or something whole-grain and hearty from my local bakery. Or I'll stuff the chicken salad into a bell pepper and broil for a few minutes to enjoy it warm. Being able to reinvent the dish means I can enjoy it several ways without getting bored!
Other Things to Do to Help Support Weight Loss
It's important to consider the food you eat when it comes to weight loss, but there are other things you can do, even during lunchtime, to help.
Enjoy your lunch with co-workers: Eating by yourself or sitting at your desk staring at a screen is fine occasionally, but if you have the opportunity, I suggest dining with co-workers. Sitting down and talking with people during your meal gives you an excuse to slow down and enjoy your food while enjoying the company of others. This is good for digestion as well as boosting your mood—both of which can help with weight loss.
Take a walk: Either before or after your lunch, consider going on a walk. The benefits of movement go beyond weight loss, as research has proven exercise makes you feel good and gives you energy. If a walk isn't an option, consider finding some stairs to conquer, or just take a few laps around the office or your home.
Sip water: Hydration plays a powerful role in weight management. That's because the opposite, dehydration, can trick your mind into thinking you're hungry versus thirsty. Good hydration means you'll feel better too.
Try a mindful reset: Use your lunch break as a time to hit the mental 'reset' button. Use a wellness app to find a quick mediation to help you relax or do some deep-breathing exercises to clear your mind. Taking a moment to center yourself can also prevent mindless eating or overeating and help you listen to your body's cues for hunger.
Our Expert Take
There are plenty of strategies you can use when looking to lose weight. A great one is enjoying a lunch that's delicious and satisfying. Choosing something high in protein that includes a variety of ingredients and textures is a great option, like my favorite Marry Me Chicken Salad Sandwich. But remember, it's not the only way. Be sure to include movement and socialization time in your plan. Stay hydrated and carve out some time for a midday reset.
And remember, says Wintana Kiros, RDN, LDN: While protein is the foundation that helps you feel full, preserves your muscle and keeps you strong during weight loss, you also need fiber-rich carbs, healthy fats and anti-inflammatory foods like colorful plants to bring balance. So don't exclude these other foods, she says. 'Think of protein as your anchor, not your entire ship.'
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