Weight-Loss Q&A: Healthy Lunch Ideas

Q. “I need some easy but healthy lunch ideas. It’s always the meal I have trouble with.” —Jessica W.

A. I am a big fan of eating a balanced meal. This means it includes lean protein (chicken, turkey, low-fat dairy, and beans), carbohydrates (whole grain breads, brown rice, and vegetables), and fat (avocado, olive oil, and nuts). Despite what you’ve heard, eliminating anyone one of them is never recommended. Lots of brides think they have to give up carbohydrates, and it’s just not necessary. Give up the carbs and you may not have enough strength to walk down the aisle!

turkey chili
Photo Credit: Heart Love Weddings via Lover.ly

Enjoy some of my favorite lunch ideas:

1. Turkey burger in ½ a large whole wheat pita pocket with romaine lettuce and tomato slices.

2. Egg white omelet with vegetables and a slice of Ezekiel sesame bread (a bread with no sugar found in the refrigerated section in the supermarket).

3. Mixed green salad with grilled shrimp or chicken. I use balsamic vinegar dressing and sprinkle a little parmesan or feta cheese on top.

4. Turkey chili over a small baked potato or brown rice.

5. Seared Ahi tuna on top of mixed green salad with avocado, water chestnuts, shredded carrots, and sliced almonds with a low-calorie sesame dressing.

6. I never get tired of a turkey sandwich with a slice nonfat cheese on whole wheat toast (or pita or Smart Bagel). Use mustard or hummus spread instead of mayonnaise. Make it half a sandwich and have a cup of minestrone soup.

7. ½ cup of cottage cheese with ½ cup of Uncle Sam cereal and honeydew melon. Sprinkle a little cinnamon on top — yummy!

8. Shrimp or tofu stir-fry with snow peas, carrots, and broccoli with a low sodium soy sauce over brown rice.

9. Veggie burger with a slice of nonfat cheese on a toasted whole wheat English muffin.

10. Ordering takeout? Opt for Chinese, and choose steamed chicken with vegetables. Get brown rice and garlic sauce on the side, and use sparingly. 

Have a weight-loss question? Leave a comment below or email [email protected]

—Bonne Marcus

bonne marcus
Guest blogger: Bonne Marcus A fitness industry expert for 27 years, Marcus holds numerous certifications from the Aerobic Fitness Association of America (AFAA), including Step, Spin, Bosu™, Pre/Post Natal, Youth Fitness, Aqua, and Personal Training. She has taught for New York City’s top health clubs, including Crunch, New York Health and Racquet, and Reebok Sports Club. A recognized name on Long Island, Bonne has taught at Dany Holdstein’s Two Worlds, North Shore Health Club, LA Fitness, Sport time, Equinox and currently teaches at the Sid Jacobsen JCC in Roslyn. Learn more at getfitwithbonne.com.