18-04-2025
The 5 Best Lunch Foods for Weight Loss—Plus Recipe Ideas
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS
Our top 5 lunchtime foods for weight loss include avocados, grains, lettuce, apples and dairy.
Choosing foods high in protein, healthy fats and fiber can help you reach your weight loss goals.
Adding these lunchtime picks to a healthy diet may lead to sustainable weight weight loss is your goal, it's not only about total calories—food choices are also important. And when it comes to lunch, you might feel rushed and pressed for time—or you may find yourself eating at your desk. While it is not ideal, a rushed lunch doesn't have to stop you from achieving your goals. In fact, some ready-to-use foods are simple to throw together and can help you reach your weight-loss goal. Here are our five top picks to add to your lunch to help you get closer to your weight loss goals.
Pictured Recipe: Tomato-&-Avocado Cheese Sandwich
Whatever you choose for lunch—a salad, sandwich, grain bowl—top it with some avocado (or guacamole). This creamy green fruit offers some serious health perks. Research has found that eating avocado may play a role in reducing blood pressure, improving cognitive function, keeping arteries clear, benefitting gut bacteria and, yes, helping with weight loss. Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated and curb your appetite to sidestep over-snacking.
Pictured Recipe: Vegan Grain Bowl
If you want to make a simple switch that can make a difference in weight-loss success, trade out refined grains (like white bread) for whole grains (like 100% whole-wheat bread). Whole grains contain a higher amount of fiber compared to refined ones. An adequate intake of fiber positively affects your digestion and metabolism. Additionally, choosing whole grains over refined ones can reduce the risk of developing diabetes or heart disease. Researchers have pointed out the importance of focusing on carbohydrate quality instead of quantity. Other great whole-grain sources include oatmeal, brown rice, barley, farro and even popcorn. Make a grain bowl for a leisurely, packable work lunch.
Related: 9 of the Healthiest Whole Grains to Help You Eat More Fiber
Pictured Recipe: Green Goddess Salad with Chicken
Kale gets all the love (and it's a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. In addition to supporting weight loss, romaine lettuce provides health benefits related to your skin and vision. In one study, where fruits and veggies were examined for their weight-management potential, one that came out on top was leafy greens. Leafy greens, like romaine lettuce, offer fiber and have a low glycemic load, which aids fullness and controls blood sugar. Spinach, Swiss chard or head lettuce are other good options.
Pictured Recipe: Chicken & Apple Kale Wraps
When you need a little something sweet after lunch, an apple is a great choice. One review study put these crisp fruits as one of the top five fruits for weight loss. Apples are also high in antioxidants—compounds that play an important role in chronic disease prevention. Don't just think of apples as a post-lunch food; thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps and sandwiches.
Related: Are Apples Good for Weight Loss? Here's What a Dietitian Has to Say
Pictured Recipe: Peanut Butter & Jelly Smoothie
Contrary to popular belief, dairy may be another perfect food to pair with your meal if you're looking to lose weight. One study found that eating dairy in the long term was found to be associated with changes in body composition—mainly reducing fat and increasing muscle mass. Beyond weight loss, the study authors uncovered some surprising health benefits. Fermented dairy products, mainly cheese and yogurt, were associated with reducing the risk of heart disease and strokes. What's more, if you're running low on calcium, dairy foods are a great source of this bone-strengthening mineral, in addition to other calcium sources. To reduce your added sugar intake, you could skip the chocolate milk and flavored lattes.
Related: What Happens to Your Body When You Drink Milk Every Day
There is no one perfect food to help you lose weight. The truth is, getting a variety of nutritious foods in your diet each day is your best bet for healthy and sustainable weight loss. However, everyone needs a place to start, so including foods like avocado, whole grains, lettuce, apples and dairy in your lunches can help you reach your weight loss goals faster.
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