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15 Healthy Lunch Recipes For Weight Loss

by
ISSA Certified Specialist in Fitness & Nutrition
15 Healthy Lunch Recipes For Weight Loss October 22, 2018

Looking for super easy, quick, and healthy lunch recipes? Well, I‘m glad you found us! We have 15 best healthy lunch recipes that will fill you up without compromising on taste or your weight loss goals. You can prepare these in just 10-30 minutes. They will keep you awake post-lunch and save more than half the amount that you spend on ordering takeaways. So, roll up your sleeves and cook smart. Swipe up!

Best 15 Healthy Lunch Recipes

1. Quinoa And Grilled Chicken Salad

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Prep Time – 5 mins; Cooking Time – 15 mins; Serves – 2

Ingredients
  • 2 3 oz skinless chicken breasts
  • ½ cup quinoa, soaked for 15 mins
  • 1 cup vegetable broth
  • 4 tablespoons olive oil
  • 8 cherry tomatoes
  • A few lettuce leaves
  • 1 avocado
  • 2 lime wedges
  • 1 teaspoon mixed spice
  • Salt to taste
  • A handful of cilantro
How To Prepare
  1. Add the quinoa to a pot. Add the vegetable broth and salt.
  2. Cover and cook until the quinoa is cooked and fluffy.
  3. In the meanwhile, sprinkle the mixed spice and salt and drizzle the olive oil on the chicken breast. Rub the spice and grill the chicken breast.
  4. Cut the cherry tomatoes into wedges, and scoop and slice the avocado.
  5. Prepare the bowl by first adding lettuce, place the cooked quinoa to one side, and slice the grilled chicken breast and place it on the bowl.
  6. Place the sliced avocado, tomato wedges, and some cilantro on the bowl.

2. Vegan Garbanzo Bean Salad In A Jar

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Prep Time – 10 mins; Cooking Time – 2 mins; Serves – 2

Ingredients
  • 1 cup boiled chickpeas or garbanzo beans
  • ½ cup grated carrot
  • ½ cup baby spinach
  • 6 cherry tomatoes, halved
  • ½ cup thinly sliced purple cabbage
  • 4-5 tablespoons lime juice
  • 1 teaspoon cumin powder
  • ½ teaspoon cayenne pepper
  • Salt to taste
How To Prepare
  1. Toss the boiled chickpeas or garbanzo beans with lime, salt, and cayenne pepper.
  2. Start layering by adding two tablespoons of boiled chickpeas.
  3. Add the purple cabbage and tomatoes.
  4. Add the baby spinach.
  5. Finally, top it with 2-3 tablespoons of chickpeas.
  6. Your lunch is ready to be transported without any spillage.

3. Greens Omelet Roll

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Prep Time – 10 mins; Cooking Time – 10 mins; Serves – 2

Ingredients
  • 4 large eggs
  • ½ teaspoon vinegar
  • 1 cup chopped mixed greens
  • Salt to taste
  • 2 teaspoons olive oil
  • ¼ teaspoon black pepper powder
  • Cilantro for garnish
How To Prepare
  1. Crack open the eggs in a bowl.
  2. Add vinegar and salt. Whisk it until it’s frothy.
  3. Heat a nonstick pan and add olive oil.
  4. Add in the whisked egg and swirl the pan so that the egg is evenly spread.
  5. Let it cook for 2 minutes and then flip it over.
  6. Add the chopped greens to one side, sprinkle some salt and pepper, and roll the omelet.
  7. Carefully, place the rolled omelet on a plate.
  8. Dice it, and it’s ready to go!

4. Grilled Salmon And Asparagus Salad

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Prep Time – 10 mins; Cooking Time – 15 mins; Serves – 2

Ingredients
  • 2 3 oz salmon fish fillets
  • ½ teaspoon mixed spice
  • 5 cherry tomatoes, diced
  • 3 tablespoons olive oil
  • A bunch of asparaguses
  • 4 tablespoons lime juice
  • ½ teaspoon black pepper
  • Salt to taste
How To Prepare
  1. Mix olive oil, lime juice, mixed spice, salt, and pepper in a bowl.
  2. Brush the mixture on the fish fillet.
  3. Add the lime juice and olive oil mix to the asparagus and tomato slices and toss them well.
  4. Grill the fish and the veggies.
  5. And your lunch is ready!

5. Vegan Soya Bean And Vegetable Soup

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Prep Time – 10 mins; Cooking Time – 20 mins; Serves – 4

Ingredients
  • ⅔ cup soya beans, soaked overnight
  • ½ cup cauliflower florets
  • ½ cup chopped carrot
  • 2 cups water
  • ½ teaspoon cumin powder
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon black pepper
  • Salt to taste
  • 6 tablespoons lime juice
  • 2 tablespoons olive oil
  • A handful of cilantro for garnish
How To Prepare
  1. Heat a soup pot and add the olive oil.
  2. Add the onion and garlic powder and cook for 5 seconds.
  3. Add the veggies, cumin powder, salt, and black pepper.
  4. Stir and cook for 5-7 minutes.
  5. Add water, soya beans, cover, and cook until the veggies and soya beans are cooked.
  6. Take the soup pot off the flame and add the chopped cilantro.

6. Citrus Salad

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Prep Time – 5 mins; Cooking Time – 2 mins; Serves – 1

Ingredients
  • 1 orange
  • 1 grapefruit
  • A few slices of red onion
  • ½ cup arugula or rocket spinach
  • 2 tablespoons feta cheese
  • 2 tablespoons lime juice
  • 1 teaspoon organic honey
  • ¼ teaspoon black pepper
How To Prepare
  1. Peel the grapefruit and the orange. Thinly slice them and toss them into a bowl.
  2. Add the lime juice, honey, and pepper. Combine everything well.
  3. Plate the citrus fruit slices and top them with red onion, rocket spinach, and feta cheese.

7. Cauliflower Loaf And Kale Salad

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Prep Time – 10 mins; Cooking Time – 15 mins; Serves – 2

Ingredients
  • 2 slabs of 3-inch cauliflower loafs
  • 1 ½ cups kale
  • 1 ½ teaspoons allspice
  • ½ teaspoon mixed herbs
  • 3 tablespoons lime juice
  • 4 tablespoons olive oil
  • ½ teaspoon black pepper
  • Salt to taste
  • A handful of pine nuts
How To Prepare
  1. Mix lime juice, olive oil, allspice, salt, and black pepper in a small bowl.
  2. Brush it on the cauliflower loaves.
  3. Bake it at 200o C for 5 minutes.
  4. In the meanwhile, slice the avocado.
  5. Place the kale on two plates (or lunch boxes).
  6. Place each freshly baked cauliflower loaf on each plate.
  7. Top it with avocado slices and a little salt.

8. Red Jasmine Rice Salad

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Prep Time – 10 mins; Cooking Time – 20 mins; Serves – 2

Ingredients
  • 1 cup red Jasmine rice, soaked overnight
  • 4-5 cucumber ribbons
  • ½ zucchini, sliced
  • A bunch of string beans
  • ½ cup frozen green soybeans
  • 2 large eggs
  • ½ teaspoon sesame seed
  • 4 tablespoons olive oil
  • Lime juice
  • 1 bay leaf
  • 1-inch cinnamon stick
  • A handful of cilantro
  • 1 cup water for blanching veggies
  • 2 cups vegetable broth
  • Salt to taste
  • A pinch of pepper
How To Prepare
  1. Add the red Jasmine rice and the vegetable broth to a pot.
  2. Toss the bay leaf and cinnamon into the pot. Cover and cook until the rice is cooked.
  3. Boil the eggs, slice the zucchini, and use a peeler to make cucumber ribbons.
  4. Boil water and add salt to it.
  5. Toss in the string beans, sliced zucchini, and frozen green soybean.
  6. Cook for 2 minutes and then transfer the veggies to a bowl of cold water. Let the veggies sit for 30 seconds. Scoop them up and place them in a separate bowl.
  7. Add the cooked red rice to the same bowl.
  8. Shell the boiled egg. Slice it and place it on top of the veggies in the bowl.
  9. Season with salt and pepper.
  10. Add a dash of olive oil, garnish with cilantro, and your lunch is ready.

9. Grilled Beef Steak And Peas Salad

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Prep Time – 10 mins; Cooking Time – 20 mins; Serves – 2

Ingredients
  • 6 oz beef sirloin
  • 1 cup quinoa
  • ¼ cup frozen peas
  • ¼ cup boiled sweet corn
  • ¼ red onion, thinly sliced
  • 1 cucumber, sliced
  • 2 tablespoons soy sauce
  • 4 tablespoons lime juice
  • 5 tablespoons olive oil
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 teaspoon dried and chopped rosemary
  • Salt to taste
  • 2 teaspoons black pepper powder
  • A handful of cilantro for garnish
How To Prepare
  1. Bring the water to a boil and add the quinoa, salt, and a pinch of pepper.
  2. Cover and cook for 7 minutes.
  3. Add the frozen peas. Cover and cook for another 5 minutes.
  4. In the meanwhile, mix lime juice, soy sauce, garlic and onion powder, rosemary, salt, and a teaspoon of pepper in a bowl.
  5. Brush this on the beef sirloin.
  6. Grill it to medium, rare, or according to your preference.
  7. Slice the grilled beef and add three slices to each plate.
  8. Add the quinoa, boiled corn, cucumber, red onion slices, and garnish with cilantro.
  9. Season the veggies with salt and pepper.

10. Vegan Fruits And Greens Toss Salad

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Prep Time – 5 mins; Cooking Time – 2 mins; Serves – 1

Ingredients
  • 1 orange, peeled and sliced
  • ½ avocado, scooped and sliced
  • A few cucumber ribbons
  • ½ cup baby spinach
  • 3 tablespoons lime juice
  • ½ cup pomegranate
  • 1 teaspoon honey
  • Salt to taste
  • A pinch of black pepper
How To Prepare
  1. Toss the orange slices, cucumber ribbons, avocado slices, and pomegranate.
  2. Add lime juice, honey, salt, and pepper.
  3. Use two wooden spatulas to toss the salad.
  4. Your yummy and healthy lunch is ready!

11. Mediterranean Shrimp Salad

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Prep Time – 10 mins; Cooking Time – 7 mins; Serves – 2

Ingredients
  • ½ cup cleaned shrimps
  • ½ avocado, scooped and cubed
  • ½ red onion, sliced
  • 4 tablespoons olive oil
  • ½ cup red cabbage, sliced
  • ½ cup tomato, cubed
  • 2 tablespoons sliced black olive
  • 2 cloves of garlic, minced
  • 5 tablespoons lime juice
  • ½ cucumber, cubed
  • A handful of cilantro, chopped
  • Salt to taste
  • ½ teaspoon black pepper powder
How To Prepare
  1. Toss the shrimps in salt and pepper.
  2. Heat a tablespoon of olive oil, add the minced garlic and the shrimps.
  3. Stir-fry for about 2 minutes.
  4. Transfer the cooked shrimps to a large bowl.
  5. Add the veggies, lime juice, olive oil, salt, pepper, and black olives.
  6. Combine everything well.
  7. Garnish with cilantro.

12. Chicken Salad In A Jar

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Prep Time – 10 mins; Cooking Time – 20 mins; Serves – 2

Ingredients
  • 100 gm chicken, cubed
  • 2 boiled eggs
  • ¼ cup edamame
  • 1 carrot, sliced
  • 1 cup baby spinach
  • ½ avocado
  • 6 tablespoons olive oil
  • 1 large tomato, sliced
  • ¼ red onion, chopped
  • 2 tablespoons soy sauce
  • 1 teaspoon chili flakes
  • 5 tablespoons lime juice
  • Salt to taste
How To Prepare
  1. Mix soy sauce, salt, and pepper in a bowl and add it to the bowl containing chicken cubes.
  2. Toss the chicken pieces well.
  3. Add a tablespoon of olive oil to a nonstick pan and cook the chicken for about 10 minutes.
  4. In the meanwhile, make the dressing by tossing the avocado into a blender.
  5. Add olive oil, lime juice, chili flakes, and salt. Blitz it.
  6. Add the dressing to each jar and then layer it with veggies, edamame, chicken, and boiled egg.
  7. Close the jar, and your lunch is ready to go.

13. Vegan Corn Salad In Mason Jar

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Prep Time – 10 mins; Cooking Time – 4 mins; Serves – 2

Ingredients
  • 1 cup boiled corn
  • A few radish slices
  • 1 cup arugula or rocket spinach
  • ½ cup yellow and red tomato, sliced
  • ¼ cup baby spinach
  • ½ cup thinly sliced carrot
  • 4 tablespoons olive oil
  • 3 tablespoons rice wine vinegar
  • Salt to taste
  • 1 teaspoon pepper
How To Prepare
  1. Toss all the ingredients into a bowl.
  2. Transfer equals parts to two mason jars.
  3. Close the lids tightly. Your lunch is packed!

14. Protein Packed Egg And Mushroom Salad

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Prep Time – 10 mins; Cooking Time – 20 mins; Serves – 2

Ingredients
  • 1 cup button mushrooms, halved
  • 1 cup baby spinach
  • ½ teaspoon garlic powder
  • 2 large eggs, boiled
  • 1 cup French beans, diced
  • 4 tablespoons white wine vinegar
  • 1 tablespoon maple syrup
  • 4 tablespoons olive oil
  • A handful of cilantro for garnish
  • Salt to taste
  • ½ teaspoon black pepper powder
How To Prepare
  1. Heat a pan and add a tablespoon of olive oil.
  2. Add the garlic powder and cook for 10 seconds.
  3. Add in the mushrooms and stir-fry for about a minute.
  4. Bring a cup of water to a boil.
  5. Add a teaspoon of salt to the boiling water.
  6. Add the French beans and cook for two minutes.
  7. Transfer the French beans to a bowl containing cold water and after a minute, drain the water, and transfer the beans to a bowl.
  8. Add in the spinach and cooked mushroom.
  9. Dice the boiled eggs and toss into the bowl.
  10. Toss in the baby spinach.
  11. Prepare the dressing by whisking olive oil, white wine vinegar, cilantro, salt, and pepper.
  12. Drizzle the dressing on top, and your lunch is ready.

15. Granola And Blackcurrant Smoothie Bowl

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Prep Time – 5 mins; Cooking Time – 3 mins; Serves – 2

Ingredients
  • ½ cup homemade granola
  • 1 cup almond milk
  • 2 tablespoons chia seeds
  • 2 bananas
  • ½ cup black currant
  • 2 tablespoons slivered almonds
  • 1-2 g dark chocolate
How To Prepare
  1. Toss the banana, berries, granola, and almond milk into a blender and blitz it.
  2. Transfer equal parts to two bowls (or jars).
  3. Top it with some more granola, berries, chia seeds, slivered almonds, and broken chunks of chocolate.

There you have it – 15 yummy and healthy lunch recipes that you can make in just less about half an hour for your loving fam or yourself. Eating healthy is a habit that you must build gradually. So, go ahead and stock your pantry with the whole foods and enjoy being fit and healthy. Cheers!

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