Lunch & Snacks' Diet Plans to Lose Weight

Lunch & Snacks' Diet Plans to Lose weight

Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Do not skip breakfast it will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Find out more about eating heathy

Check out healthy breakfast recipes

12 Dight Plans of Breakfast

Lets start the Lunch ideas which will help you to lose weight . You can choose any from the list according to your plan.

Lunch 1

2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

For your salads, you csn use veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.

Note : 

And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.

Lunch 2

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing

1 medium nectarine

1 cup skim milk

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Lunch 3

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.

Lunch 4

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard

1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Lunch 5

Turkey burger (or one of these veggie burgers)

Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing

1 cup skim milk

Lunch 6

4 ounces sliced turkey breast

Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing

1 medium orange

Lunch 7

Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette

1 apple

1 cup skim milk

Lunch 8

Salad To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.

Lose weight while still enjoying favorites like this healthy turkey sandwich.

Turkey Sandwich

Sandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.

Lunch 9

Tuna Sandwich

Put together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)

Lunch 10

Butter Beans With Lemon and Scallions

Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.

1 can no-salt-added butter beans

½ cup chopped scallions (also known as green onions)

Juice from half a lemon

Red chili pepper flakes, to taste

2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula

In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

• Select and enjoy any of Snacks idea  only if hungry

Snacks 1

1 to 2 Cups of Fresh Fruit

Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.

Snacks 2

Veggie-Salsa Tortilla

1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold

1 Navel Orange or 2 Tangerines

Snacks 3

6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout

Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda

1 Apple

Desserts like yogurt and berries should be part of your healthy meal plan. You'll still lose weight!

Snacks 4

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack 5

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Snack 6

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Snack 7

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Snack 8

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Snack 9

8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Snack 10

3 ounces sliced lean ham

1 medium apple

Snack 11

1 fat-free mozzarella string cheese stick

1 cup red grapes

Snack 12

1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Snack 13

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries 

Snack 14

1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Snack 15

1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed

1/4 cup blueberries