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Slimming Lunches: 15+ Lunch Recipes for Weight Loss
Aug 3, 2023 | 4 min
Slimming Lunches: 15+ Lunch Recipes for Weight Loss

If you're on a weight loss journey or simply looking to maintain a healthy lifestyle, we understand the importance of nourishing your body with delicious, nutrient-packed meals that won't compromise on taste. This collection of 15+ lunch recipes has been carefully curated to help you stay on track with your goals while enjoying every bite. 

From vibrant salads to satisfying wraps and flavorful bowls, these slimming lunch recipes will leave you feeling energized and satisfied throughout the day. Say goodbye to bland diet food and hello to a world of delectable options that support your weight loss efforts. 

15+ Healthy Lunch Recipes for Weight Loss 

Finding nutritious and delicious lunch options is essential for maintaining a balanced diet and achieving your weight loss goals. These recipes are packed with wholesome ingredients, vibrant flavors, and plenty of nutrients to keep you energized throughout the day. 

Let's embark on a flavorful and health-conscious culinary adventure together!

1. Grilled Chicken and Avocado Salad

This salad combines tender grilled chicken with creamy avocado, crisp greens, and colorful vegetables. The lean protein from the chicken helps keep you full and satisfied, while the healthy fats in avocado provide a dose of satiety and essential nutrients. Tossed with a light vinaigrette dressing, this salad offers a burst of flavors and textures that make it a refreshing and satisfying meal for your midday break.

2. Quinoa and Roasted Vegetable Bowl

This nutritious bowl features protein-rich quinoa and roasted vegetables, such as bell peppers, zucchini, and sweet potatoes. Packed with vitamins, minerals, and fiber, the roasted vegetables add a burst of flavor and vibrant colors to the dish.

Quinoa, a complete protein source, helps maintain satiety and supports weight loss efforts. Drizzle with a tangy lemon-tahini dressing for an extra zing and a boost of healthy fats.

3. Greek Salad with Feta and Olives

This Mediterranean-inspired salad bursts with flavor from juicy tomatoes, crisp cucumbers, tangy Kalamata olives, and creamy feta cheese. The combination of fresh vegetables and heart-healthy olives makes this salad a nutritional powerhouse, while the protein-rich feta adds a satisfying touch. The zesty dressing, typically made with olive oil and lemon juice, provides a light yet tantalizing finish to this low-calorie dish. 

4. Turkey and Hummus Wrap with Whole Wheat Tortilla

This wholesome wrap combines lean turkey slices, rich in protein, with creamy and nutrient-packed hummus. Embrace the goodness of whole wheat tortilla, offering fiber and essential nutrients to keep you full and energized. With a burst of flavors from fresh vegetables and a touch of zesty dressing, this wrap promises a delightful taste experience without compromising your weight management goals.

5. Cauliflower Fried Rice with Tofu

This flavorful dish swaps traditional rice with nutritious cauliflower rice, reducing carb intake without compromising taste. Tossed with a medley of colorful vegetables and protein-rich tofu, it delivers a satisfying meal that keeps hunger at bay.

Infused with aromatic spices and savory sauces, this dish offers a guilt-free alternative to regular fried rice while providing a burst of flavors that will leave you craving more. 

6. Chickpea and Cucumber Salad with Lemon Dressing

Packed with protein-rich chickpeas and crisp cucumber, this salad offers a satisfying crunch while keeping the calorie count low. The tangy lemon dressing adds a burst of flavor, complementing the freshness of the vegetables. With its nutrient-packed ingredients and a delightful mix of textures, this salad is a guilt-free treat that will keep you feeling nourished and energized throughout the day. 

7. Zucchini Noodles with Pesto Sauce

These zucchini noodles, or "zoodles," are a clever substitute for traditional pasta, reducing carb intake while providing essential nutrients. The vibrant green pesto sauce, made from fresh basil, pine nuts, garlic, and olive oil, adds a burst of flavors that will leave your taste buds dancing with delight. This light yet filling dish is perfect for a satisfying lunch without compromising taste or nutrition.

8. Caprese Salad with Balsamic Glaze

This classic Italian dish combines ripe tomatoes, creamy mozzarella, and fresh basil, drizzled with a luscious balsamic glaze. Not only is this salad low in calories, but it also provides a dose of essential nutrients and antioxidants. The combination of juicy tomatoes and protein-rich mozzarella keeps you full and satisfied, making it an ideal addition to your weight loss meal plan. 

9. Lentil and Vegetable Soup

This hearty and flavorful soup is brimming with nutrient-rich lentils, vibrant vegetables, and aromatic herbs and spices. The combination of protein-packed lentils and fiber-filled vegetables keeps you feeling satiated and energized throughout the day. With its low-calorie content and high nutritional value, this soup is a guilt-free and satisfying meal.

10. Tuna Nicoise Salad with Green Beans and Potatoes

This refreshing and vibrant salad is a harmony of flavors and textures, featuring succulent tuna, crisp green beans, tender potatoes, and salty olives, all drizzled with a zesty lemon vinaigrette. Packed with lean protein and essential nutrients, this salad keeps you full and satisfied without compromising taste. The combination of fresh vegetables and tuna delivers energy to power you through your day. 

11. Shrimp and Avocado Salad with Lemon Dressing

This delectable salad boasts succulent shrimp, creamy avocado slices, and a burst of freshness from crisp greens and juicy cherry tomatoes. Drizzled with a zesty lemon dressing, this nutrient-packed salad is low in calories yet high in flavor. Combining protein-rich shrimp and healthy avocado fats satisfies you and helps curb cravings. Elevate your lunchtime with this delightful concoction that promotes weight loss and brings refreshing flavors to your palate.

12. Cabbage and Carrot Slaw

This crunchy and light salad is a perfect addition to your weight loss journey, as it offers a delightful combination of thinly sliced cabbage and shredded carrots. The simplicity of the ingredients is complemented by a tangy and light dressing that adds just the right amount of zest to elevate the taste. Packed with essential nutrients and vitamins, this slaw provides a low-calorie option that leaves you feeling satisfied and energized throughout the day.

13. Mediterranean Chickpea Salad with Cucumber and Feta

This vibrant salad combines protein-rich chickpeas, refreshing cucumber, juicy tomatoes, and tangy feta cheese. The light and zesty dressing, featuring lemon juice and olive oil, adds a burst of Mediterranean goodness. Embrace the health benefits of this nutrient-packed salad, including its low-calorie content and abundant fiber, to keep you full and energized throughout the day. 

14. Egg Salad Lettuce Wraps with Dill Pickles

These refreshing and light lettuce wraps are filled with a delectable egg salad mixture made with boiled eggs, Greek yogurt, and a touch of mustard for a tangy twist. The crunchy dill pickles add a delightful contrast to the creamy egg salad, while the crisp lettuce leaves provide a guilt-free wrap alternative. Embrace the protein-packed goodness of eggs and the freshness of lettuce; all wrapped up in a satisfying and low-calorie lunch option.

15. Baked Sweet Potato with Guacamole

The natural sweetness of the baked sweet potato complements the creamy richness of the guacamole, creating a mouthwatering fusion that satisfies your taste buds. Sweet potatoes are rich in fiber and essential vitamins, while guacamole provides heart-healthy monounsaturated fats and abundant nutrients. This low-calorie, high-fiber meal keeps you feeling full and energized, making it an excellent addition to your weight loss journey. 

16. Spinach and Strawberry Salad with Goat Cheese

This vibrant salad combines the goodness of nutrient-packed spinach leaves, juicy strawberries bursting with antioxidants, and tangy goat cheese, creating a symphony of flavors that won't disappoint. The combination of fiber, vitamins, and minerals in spinach helps to support your weight loss goals, while the sweetness of strawberries adds a delightful twist to every bite.  

Wrapping It Up 

Healthy eating doesn't have to be boring or tasteless. With these nutrient-packed and delicious options, you can enjoy a satisfying and fulfilling lunch while staying on track with your weight loss goals. So, say goodbye to bland and uninspiring meals and embrace these flavorful lunches that support your weight loss efforts. 

Get creative, experiment with different combinations, and make these recipes your go-to favorites. With these slimming lunches, you'll shed the pounds and savor the journey towards a healthier and happier you. Bon appétit!


1. Are there any specific cooking methods or techniques that can help reduce calories in lunch recipes?

Yes, there are several cooking methods and techniques that can help reduce calories in lunch recipes without sacrificing flavor. First, opt for grilling, baking, or roasting instead of frying. These methods use less oil and retain the natural flavors of the ingredients. You can also use non-stick cooking spray or parchment paper to minimize the need for added fats. 

Secondly, try incorporating more vegetables and lean proteins in your dishes to boost nutrition while keeping calories in check. Replace high-calorie dressings with lighter alternatives like lemon juice, vinegar, or Greek yogurt-based dressings. Lastly, portion control is crucial for weight management, so be mindful of serving sizes and opt for smaller plates to prevent overeating. 

2. How important is lunch for weight loss, and why should I pay attention to my midday meal?

Lunch plays a crucial role in weight loss as it helps regulate hunger, energy levels, and metabolism throughout the day. Skipping or neglecting lunch can lead to overeating later in the day, as well as a decrease in energy and productivity. By paying attention to your midday meal, you can ensure that your body receives the nutrients to sustain you until dinner, preventing unhealthy snacking and promoting better portion control. A well-balanced and nutritious lunch can also support your metabolism, making it easier for your body to burn calories efficiently. Prioritizing a healthy lunch helps maintain stable blood sugar levels and keeps you satisfied, making it less likely to succumb to unhealthy food temptations.

3. What are some healthy and satisfying dessert options to consider after a weight-loss-friendly lunch?

After a weight-loss-friendly lunch, there are several healthy and satisfying dessert options to consider that won't derail your progress. Fresh fruit, like berries or a fruit salad, offers natural sweetness and a dose of vitamins and antioxidants. Greek yogurt with a drizzle of honey or a sprinkle of cinnamon can provide a creamy and protein-rich treat. 

Try frozen yogurt or a smoothie made with low-calorie ingredients and no added sugars for a refreshing option. Dark chocolate with a high cocoa content can satisfy a sweet tooth in moderation, as it contains antioxidants and may help curb cravings. Opting for these healthier dessert choices can still provide a delightful ending to your meal while supporting your weight loss goals.

4. What are some key principles to keep in mind when planning a weight loss-friendly lunch?

When planning a weight loss-friendly lunch, there are several key principles to keep in mind. First, focus on portion control to avoid overeating. Incorporate lean proteins, such as grilled chicken, tofu, or legumes, to keep you feeling full and satisfied. Load up on non-starchy vegetables to add volume and fiber without many calories. 

Choose whole grains or low-carb alternatives to regular grains for better blood sugar control. Be mindful of added sugars and unhealthy fats in dressings or sauces. Opt for homemade versions or use small amounts to keep the calorie count in check. Lastly, stay hydrated with water or herbal teas, as thirst can sometimes be mistaken for hunger. By following these principles, you can create a nutritious, weight-loss-friendly lunch supporting your health goals.

Read More:

20+ Filling Vegan Lunch Options For All Day Energy

15+ Keto Lunch: Delicious Recipes for Midday Meals

30 Keto Dinner Ideas for Ketogenic Dieters

20+ Paleo Lunch Ideas for a Cozy and Grain-Free Meal

About The Author

Maurice Maffeo
Culinary Director, Delicut

Chef Maurice Maffeo has over 30 years of experience in the culinary world. He has been executive chef to top names in the middle east like Carlucios and Cafe Bateel and Strada Group of Restaurants in the UK.

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