Healthy Low Calorie Lunch Ideas For Weight Loss
Healthy Low Calorie Lunch Ideas For Weight Loss
1. Spicy Tofu Burrito Bowl
This Spicy Tofu Burrito Bowl is a perfect low-calorie lunch option. It’s easy to make and full of flavor. It’s also high in protein and low in fat, making it a great choice for anyone looking to lose weight. The spicy tofu is made with a blend of spices, garlic, and chili powder, and is served with brown rice, black beans, corn, and a homemade salsa. This meal is also vegan and gluten-free.
Ingredients
- 1 tablespoon olive oil
- 1 block extra-firm tofu, drained and crumbled
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- 1 cup brown rice, cooked
- 1 cup black beans, cooked
- 1/2 cup corn
- 1/2 cup salsa
Instructions
- Heat the olive oil in a large skillet over medium-high heat.
- Add the crumbled tofu to the skillet and stir to coat in the oil.
- Add the garlic powder, chili powder, cumin, paprika, salt, and pepper.
- Cook, stirring occasionally, until the tofu is hot and lightly browned, about 5 minutes.
- Divide the cooked rice, black beans, and corn among four bowls.
- Top each bowl with a scoop of spicy tofu and a dollop of salsa.
- Serve and enjoy!
Nutrition
One serving of this Spicy Tofu Burrito Bowl contains 337 calories, 11.4 grams of fat, 46.4 grams of carbohydrates, and 14.1 grams of protein. It also provides 8.5 grams of fiber, 4.2 grams of sugar, and is a good source of iron and calcium.
2. Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is a delicious and nutritious low-calorie lunch. It’s packed with protein and fiber and is full of Mediterranean flavors. The quinoa is cooked with garlic, lemon, and oregano, and is tossed with tomatoes, cucumbers, and kalamata olives. It’s also vegan and gluten-free.
Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup kalamata olives, chopped
- 1/4 cup parsley, chopped
Instructions
- In a medium saucepan, combine the quinoa, vegetable broth, garlic, lemon zest, oregano, salt, and pepper.
- Bring to a boil and then reduce the heat to low.
- Simmer, covered, for 15 minutes.
- Remove from the heat and fluff with a fork.
- Let cool for 10 minutes.
- In a large bowl, combine the cooked quinoa, tomatoes, cucumber, olives, and parsley.
- Toss to combine.
- Serve and enjoy!
Nutrition
One serving of this Mediterranean Quinoa Salad contains 264 calories, 8.3 grams of fat, 34.2 grams of carbohydrates, and 11.2 grams of protein. It also provides 6.7 grams of fiber, 4.2 grams of sugar, and is a good source of iron and calcium.
3. Lentil Soup
This Lentil Soup is a hearty and healthy low-calorie lunch. It’s packed with protein and fiber and is full of flavor. The lentils are cooked with onions, carrots, celery, and garlic in a flavorful broth. It’s also vegan and gluten-free.
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup dried brown lentils, rinsed and drained
- 4 cups vegetable broth
- 2 tablespoons fresh parsley, chopped
Instructions
- Heat the olive oil in a large saucepan over medium heat.
- Add the onion, carrots, celery, and garlic.
- Cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
- Add the oregano, thyme, red pepper flakes, salt, and pepper.
- Stir to combine and cook for 1 minute.
- Add the lentils and vegetable broth.
- Bring to a boil and then reduce the heat to low.
- Simmer, covered, for 15 minutes.
- Stir in the parsley.
- Serve and enjoy!
Nutrition
One serving of this Lentil Soup contains 210 calories, 5.5 grams of fat, 28.6 grams of carbohydrates, and 11.6 grams of protein. It also provides 11.1 grams of fiber, 4.2 grams of sugar, and is a good source of iron and calcium.