12 Easy Healthy Lunches for Weight Loss

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I’m sharing 12 Packable healthy lunches to sustain weight loss. Each balanced lunch is half veggies, 1/4 protein and 1/4 carbs.

My packable lunches are a slight deviation from the weight loss meals I ate all summer (you can see those healthy meals here!). These lunches are more in line with my plate diet, except instead of splitting the grains and fruits into their own category, I’ve been eating 1/4 of the meal carbs- so I choose between a grain or a fruit).

For weight loss, I’ve found the Macro plate ideal with 1/2 your meal from veggies. Then for weight maintenance, I use the Myplate meal plan method, and get some extra carbs!

Instead, I’ve been using some meal prep lunch containers I found at Walmart (super cheap, only $3.46 for 5 of them). These have had the best seal, and my dressing doesn’t leak to the other compartments. (here’s more portioned lunch boxes here)

If you don’t have a Walmart close by, I also got these red containers on Amazon. However, I was not as impressed with these. The dressing does leak to the other compartment. If you don’t have liquids in here, these will work ok.

I started grad school this fall and I’ve been packing my lunch too take to school and sharing it on my stories.

But, just in case you missed it, here’s a recap of the meals I’ve taken to school so far. (and some of them are posted on my 30 day meal plan here)
I always try to eat

🥦 1/2 my meal veggies
🍗 1/4 protein and
🍎 1/4 carbs!

Low Calorie Lunches

Ground Turkey & Rice

  • Ground turkey with mustard
  • White rice
  • Cucumbers, cherry tomatoes, and bolthouse dressing
Lunch 1 Aug 18 (Custom)

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Chicken & Apples

  • Protein: Chicken breasts
  • Carbs: Apples
  • Veggies: Carrots, cucumber, and Bolthouse dressing

If you won’t be eating your lunch for a few hours, I recommend adding a bit of lemon juice to the apples to keep them from turning brown!

healthy on the go lunch

Low Calorie Chicken & Potatoes

  • Protein: Chicken breasts
  • Carbs: Potatoes
  • Veggies: Green salad, carrots, and Bolthouse dressing

If you’re scared that your salad will get soggy, you can always pack it in a separate, small container!

Healthy lunch box salad and potatoes

Tuna & Naan

  • Protein: Tuna
  • Carbs: Naan bread
  • Veggies: Carrots, lettuce
lunch 12 sept 16

Weight Loss Lunch Ideas

Ground Turkey & Avocado

  • Ground turkey with avocado
  • Oranges
  • Bell peppers, cucumbers, and Bolthouse dressing
healthy balanced lunch 2 Aug 19

Cheesy BBQ Ground Turkey

  • Protein: Ground turkey with BBQ sauce and cheese
  • Carbs: Rice with butter flavored cooking spray.
  • Veggies: Roasted Peppers, onions, broccoli
Lunch 5 Aug 26

Chicken & Peaches

  • Protein: Chicken breasts
  • Carbs: peaches
  • Veggies: Carrots, cucumber, red peppers, and Bolthouse dressing

Here I added peaches, but you can add in whatever fruits are in season!

Healthy lunch with veggies and chicken

Chicken, Rice, & Extra Protein

lunch 11 sept 15 with built bar

Low Carb Healthy Lunch Ideas

BBQ Chicken & Potato

  • Chicken breast with BBQ Sauce
  • Russet Potato
  • Cucumbers, broccoli, pepper, and carrots
Healthy Lunchbox idea 3 Aug 24

Steak & Peaches

  • Protein: Steak
  • Carbs: Peaches
  • Veggies: Carrots, cucumber, grape tomatoes, and Bolthouse dressing
lunch box for adults healthy

Ground Turkey & Low Carb Noodles

  • Protein: Ground Turkey
  • Carbs: Low carb Healthy Noodles
  • Veggies: Zucchini and spaghetti sauce

Another lower calorie option is packing zoodles! See this page for how to make them.

college lunch ideas Lunch 9

White Fish & Rice

  • Protein: White fish (I used Feast Mode Honey BBQ seasoning on both the fish and the rice)
  • Carbs: Rice
  • Veggies: Carrots, broccoli and laughing cow cheese
lunch 10 sept 14

Low Calorie Lunch FAQs

What is a good lunch to lose weight?

The best formula I have found for a good weight loss lunch is to balance half your meal with vegetables, ¼ with a protein, and ¼ with a whole grain or carbohydrate. This formula not only keeps you satisfied until dinner, but also makes sure you get the proper amount of vitamins and minerals your body needs to get through the rest of the day.

What is the biggest meal for weight loss?

Increasing the volume of my meals gives me the chance to feel extra full and satisfied, have large portions, and still be able to lose weight. This is only possible by including high volume, low calorie foods like vegetables. Adding greens, cauliflower, zucchini, asparagus, cucumbers, broccoli, etc. can all be combined to make a big meal and still help you lose weight.

What can I eat everyday to lose 10 pounds?

If you included more vegetables into your diet every single day, and used them to displace higher calorie foods, you can lose 10 lbs. Swapping something like spiralized zucchini or shirataki noodles for pasta can save you 150 calories per serving. Do this simple swap every day for 6 months, and you’d lose ten pounds!

What is a healthy lunch for weight loss I can prep in advance?

You can prep all these healthy lunches in advance. In fact, I usually prep the proteins (chicken, ground turkey, or steak) and then I just need to add the veggies the morning I’m taking that lunch to school or work.

More Healthy Recipe Ideas for Weight Loss

Healthy Packable lunch ideas for weight loss

Healthy Weight Loss Lunch Ideas

These lunches are what I've been taking to school and they've helped me lose and maintain my weight loss!
4.38 from 16 votes
Print Pin Rate
Course: lunch
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: lunch ideas
Prep Time: 10 minutes
Servings: 12 servings
Calories: 250cal
Author: Amy Roskelley


  • 1/2 meal veggies (broccoli, cucumbers, carrots)
  • 1/4 meal protein (chicken, steak, fish)
  • 1/4 meal carbs (fruit, grains, starchy veg)


  • For each meal, start with your veggies and make half your meal vegetables.
  • Then, choose a protein source.
  • Then finish with a carb. Either a fruit, grain, or starchy veg)


Serving: 1lunch | Calories: 250cal | Carbohydrates: 25g | Protein: 25g | Fat: 5g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
12 Healthy lunch box ideas


  1. Hi Amy, I was searching for weight loss healthy ideas and your page came up. I’m so happy to have found you because I love the idea of having a recipe with the picture and amount size. I was wondering if you have a book I can purchase? My problem with recipe books is most of them just have a picture here and there. Haven’t found a recipe book that can help me have a visual idea as to what my meal will look like. Thank you love your blog

  2. Hi Amy,
    I was wondering if you could recommend a lunch box or tote to put these containers in to take to work. I love them but they’re biig. Thank you so much for all you do to inspire and help people.

  3. 5 stars
    Searched online for easy lunch ideas for weight loss and your page popped right up. Thank you for these wonderful ideas and the presentation which is easier for me to remember. Looking forward to posting our progress. Thank you!

  4. I have been searching the web for hours today for some simple throw together lunch ideas for work my husband and myself. I do not have time to whip up a gourmet lunch that all the other sites list. I, like many people out there work for a living. I’m up at 5:30 getting ready making breakfast, throwing something together for lunch so we don’t eat fast food, working all day in our small business, closing at 5:00 but getting out by 6:00 to go home and make something healthy for dinner. After all that I may have an hour of down time to read or watch tv to turn around and do it again the next day. I try to get in some walking at work after lunch. I see people going to the gym, walking in my neighborhood in the morning and having the time to put together extensive meals and having plenty of time to plan it out. They are very lucky they can do it. My goal is to work hard and make as much much money as I can to retire and be able to enjoy doing those things. So for all of us out here doing the daily grind, we appreciate someone just putting some great ideas out there for those of us who are just plain tired and out of ideas at this time in our lives. Keep up the good work.

  5. Good job Amy as usual! I love the lunch box ideas thank you. I have now lost 13 pounds and my hubby has lost 22. We follow your advice and find your dedication very inspiring. You rock!!

  6. love this lunches… yes i guess its quick way to pack…my favourite is the steak…hehe…thanks again…

  7. 5 stars
    This Was very helpful! i’m trying to pack a lunch that’s very heathy and low calories, so this was a big help! Thank you!

  8. 2 stars
    I suppose this is good if you can’t think of literally anything else to eat, but I’ve never seen more bland recipes in my life. Adding some spices costs very little calories (if any) and can pack in flavor easily. The use of ranch dressing on almost every vegetable is, well….. not very creative at all. A better, healthier alternative would be to use balsamic vinegar. There is also a lack of cholesterol in all of these recopies, which is essential to building muscle or retaining muscle when cutting. Overall, this seems like a mediocre recipe book with very little time or effort put into it.

    1. Wow. Feels harsh.  I didn’t feel like I need to write down all the seasonings I used. It’s definitely a personal choice on what foods need flavor.  And yes, there was almost zero effort. I prepared these lunches on my way to school each morning.  Probably 2 minutes max! That’s how lunch packing goes! Am I right??

      1. 5 stars
        Wow, what a total jerk. There is nothing wrong with respectful, constructive criticism but his wasn’t constructive and he was an asshole. It’s obvious he’s the type that likes to tear people down. He’s got a problem, it’s not you. You handled it well. Don’t let someone like that effect you. I just discovered your website, I love your ideas and will use them!

          1. This was spot on! I was going crazy trying to figure out what to eat that wasn’t repetitive and boring! THANK YOU FOR THE HEALTHY CHOICES!

    1. Hi Lon.
      You can do two different ways. Most importantly, as long as the portions are balanced, you shouldn’t have to count or measure. For example, if you have multiple trays of lunch, always make half the meal veggies, 1/4 carbs, and 1/4 protein.
      However, if you are counting calories, I generally weigh and measure before I put it in the containers. When a container is full, I average about 350 calories for that meal.

      1. 5 stars
        These look delicious! Are they eaten cold? Can they be made the night before? Also wondering if you have breakfast recipes as well. Thank you!

        1. Hi Traci,I ate most of these cold, but I like cold proteins anyway.  You could also use a microwave for the parts of the lunch you like to eat hot.  I usually put these lunches together in the morning.I have lots of breakfast recipes, just not really portable ones!Thanks!Amy

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