The Best Diet Lunch Meals that Cut Calories, not Flavor

The Best Diet Lunch Meals that Cut Calories, not Flavor

The Best Diet Lunch Meals that Cut Calories, not Flavor

February 21, 2023

If you’re looking for yummy lunch recipes that adhere to a low carb or low calorie diet, you’ve come to the right place. Below is a list of the best lunch recipes for while on a weight loss journey.

Finding a recipe that is healthy, tasty, and fits within the confines of a diet is no easy task. Either the recipe will contain too many calories or, by cutting down on the calories, taste awful and leave you unsatisfied. Having a meal that doesn’t leave you feeling satisfied can lead to errant snacking that can impede your weight loss goals.

Consuming meals that are healthy for you but are flavorless and dull can lead to a complete burnout sooner than you’d expect. When taking on a diet, it is more important than ever that you have a healthy relationship with the food you consume. This means that you should enjoy the meals you are eating, rather than just forcing it down. Enjoyment in the meals you create leads to a better overall happiness and contributes to the longevity of the diet and your goals.

Thankfully, not all lunch recipes are created equal. Believe it or not, there are healthy lunch recipes out there that, despite their lack of calories, taste great. For the pleasing of your taste buds and progress of your weight loss goals, we have assembled a list of the best healthy meals for lunch while on a diet. They include:

White Chicken Chili

White chicken chili is a great protein meal recipe for meal prepping for a week as one batch makes 12 servings! Recipe courtesy of barixclinics.com

Prep Time - 10 mins | Total Time - 40 mins | Yield - 12 servings

Ingredients

  • 1 boneless, skinless chicken breast
  • 1 chopped onion
  • 2 minced cloves of garlic
  • 1 can of chicken broth
  • 1 tsp of ground cumin
  • 1 tsp dried oregano leaves
  • ½ tsp salt
  • ¼ tsp red pepper sauce
  • 2 cans of preferred beans
  • 1 can of corn
  • 2 tbsp of chopped cilantro

Directions

In a large pot, place the chicken, onion, garlic, broth, cumin, oregano, salt, and red pepper sauce inside. Add water till it covers the chicken and cook on medium heat until done (utilize a meat thermometer to ensure the meat reaches 180F).

Remove chicken from the pan and shred it. Return the chicken to the pot and add beans, cilantro, and additional water if necessary. Cook for another 20 minutes.

Portion out the chili into desired serving size, this recipe calls for 12 proportions but feel free to individualize! Let cool and enjoy!

South of the Border Lettuce Wraps

Lettuce wraps are a yummy way to still have a sizable low carb lunch meal without the high-carb intake usually associated with wraps! Recipe courtesy of barixclinics.com

Prep Time - 10 mins | Total Time - 20 mins | Yield - 12 servings

Ingredients

  • 3 cups cubed chicken breast, cooked
  • 1 can black beans
  • 1 tomato finely chopped
  • ½ cup salsa
  • ¼ cup chopped onion
  • 1 can chopped green chilies
  • ¼ cup chopped sweet red pepper
  • 1 tbsp lime juice
  • ½ tsp salt
  • ¼ tsp garlic powder
  • 1 avocado finely chopped
  • ½ cup reduced fat sour cream
  • 12 leaves of preferred lettuce type

Directions

In a large bowl, add all of the ingredients except sour cream and lettuce. Mix until thoroughly consistent and place in the refrigerator until serving. 

When ready to serve, place ½ cup of the mixture on each piece of lettuce. Top with two teaspoons of sour cream. Fold the lettuce to make a wrap (can place a toothpick through the wrap to keep it held together). 

Serve immediately or refrigerate for storage. Enjoy!

Thai Peanut Chicken Crunch Slaw Salad

This protein meal recipe is great for those on a busy schedule as it is quick and easy to make! Image and recipe courtesy of thecreativebite.com

Prep Time - 20 mins | Total Time - 20 mins | Yield - 6 servings

Ingredients for Chicken Slaw

  • 2 c. coleslaw mix
  • 2 c. broccoli slaw
  • 1 c. matchstick carrots
  • 1 bunch green onions, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 c. cilantro, chopped
  • 1 1/2 c. rotisserie chicken, shredded
  • 2 cucumbers, seeded & chopped
  • 1 c. thai peanut sauce
  • 1 lime, juiced
  • 1/2 c. chopped peanuts

Ingredients for Thai Peanut Sauce

  • 3/4 c. light coconut milk
  • 1/2 c. peanut butter
  • 2 Tbsp. sesame oil
  • 1/4 c. fresh lime juice
  • 2 Tbsp. soy sauce
  • 3-4 Thai chili peppers, seeded, deveined & chopped -OR- 1 1/2 tsp. crushed red pepper flakes
  • 1 Tbsp. rice wine vinegar
  • 1 Tbsp. honey
  • 1/4 tsp. ground ginger

Directions

Toss all of the vegetables and chicken in a large bowl. Toss with the Thai Peanut Sauce & lime juice until everything is well coated. Top with peanuts and serve immediately. Enjoy!

Low Carb Jerk Chicken Bowl

This chicken bowl recipe is great for variety. You could add whatever side dish you desire to create the perfect low carb meal for your own specific flavor profile! Recipe courtesy of bariatricmealprep.com

Prep Time - 10 mins | Total Time - 40 mins | Yield - 5 containers

Ingredients for seasoning

  • 1 tbsp of brown sugar, dried thyme
  • 2 tsp allspice, paprika
  • 1 tsp cinnamon, ground ginger, ground cloves, cayenne pepper, salt
  • ¼ tsp ground black pepper

Ingredients for chicken bowls

  • 1 lb chicken breast
  • 1 tbsp olive oil
  • 1 ½ cups cauliflower rice
  • 1 red bell pepper, cut into chunks
  • ½ onion thinly sliced
  • ½ cup diced pineapple
  • 1 avocado quartered

Directions

Preheat your oven to 425F. In a small bowl, combine seasoning ingredients.

Rub seasonings and 1 tbsp of olive oil over chicken breast. Place on a baking dish and cook in the oven for 25-30 minutes. 

In a separate pan, heat olive oil at medium heat. Add cauliflower rice and saute for a minute or two. Add bell peppers and onions to the frying pan and saute for about five minutes. Remove from heat. 

After the chicken is done, slice it thinly. Set chicken on top of cauliflower rice and add the additional toppings. Be sure to do this in equal proportions. 

If you’re eating immediately, let it cool and enjoy! You can also add them into meal prepping containers to eat throughout the upcoming week!

Baked Chicken Patties

Baked chicken patties are a delicious way to get the protein you need! Image and recipe courtesy of beekaynutrition.com

Prep Time - 10 mins | Total Time - 50 mins | Yield - 30 small patties

Ingredients

  • 1 pound of ground chicken
  • 1 egg
  • ¼ cup almond milk
  • 6 tbsp of hemp seeds
  • ½ tsp pepper
  • 1 tsp parsley flakes

Directions

Preheat your oven to 350F. On a baking tray, place parchment paper to avoid sticking. 

In a large bowl, combine all of the ingredients and thoroughly mix. Drop individual tablespoons of mixture onto the baking tray. Form into individual patties of desired size. 

Place into the oven for 40 minutes. Utilize a thermometer to ensure the patty reached 180F inside. Remove from the baking tray and let cool. Serve in individual portions and enjoy!

Crunchy Taco Cups

Taco cups are a great way to get unique cultural food that fits within the constraints of a diet! Image and recipe courtesy of barilife.com

Prep Time - 20 mins | Total Time - 30 mins | Yield - 12 servings

Ingredients

  • 1 lb lean ground beef, browned
  • 3 tbsp taco seasoning
  • 1 10 oz can of diced tomatoes and green chiles
  • 1 ½ cups cheddar cheese, shredded
  • 24 wonton wrappers

Directions

Preheat your oven to 375F. Coat a muffin tin with nonstick cooking spray. Line each cup with a wonton wrapper.

In a medium bowl, combine the cooked beef, taco seasoning, and tomatoes. Stir until consistent. 

Add 1 ½ tablespoons of the mixture into each cup. Top with a tablespoon of cheddar cheese. Press down another layer of wonton wrap and repeat the process. 

Bake in the oven for approximately 11-13 minutes. The edges of the wonton wrapper should turn a beautiful golden-brown. Let cool and enjoy!

Garlic Lemon Shrimp Kabobs

Shrimp Kabobs make it easy to limit serving sizes depending on where you are at within your weight loss journey! Image and recipe courtesy of barilife.com

Prep Time - 5 mins | Total Time - 15 mins | Yield - 4 servings of 6 oz each

Ingredients

  • 1 ⅓ lbs of peeled shrimp
  • Salt and pepper
  • 2 tbsp low-fat butter
  • ¼ lemon juice
  • 4 minced cloves of garlic
  • 1 tsp italian seasoning
  • 2 tbsp chopped parsley

Directions

Preheat the oven to 450F. Add your butter to a small saucepan and place it on heat to melt. Add garlic, lemon juice, and italian seasoning. Cook for a couple minutes on low heat until the garlic is fragrant.

Thread the shrimp on skewers and season with salt and pepper. Place the skewers on a baking sheet and place in the oven for about five minutes. You should notice the shrimp turn pink when thoroughly cooked. 

Remove from the oven and brush with the garlic butter mixture. Let cool and enjoy!

By following these easy lunch recipes, your weight loss goals are well within reach without disappointing your taste buds!

Hopefully, one of these diet meals has made an impression on you! Not only are they healthy, but they taste great and most of them are quite easy to make. By incorporating these healthy lunch recipes into your usual diet, you’ll be well on your way to where you’d like to get to in your weight loss journey!