Ein gesundes Mittagessen zum Abnehmen muss kein trockener Salat oder eine Mini-Portion sein, nach der Du zwei Stunden später wieder Hunger hast. Im Gegenteil! Wer schlank werden oder bleiben will, darf mittags ruhig richtig essen – vorausgesetzt, die Zutaten stimmen. In diesem Artikel zeigen wir Dir, wie ein kalorienbewusstes, leckeres und vor allem sättigendes Mittagessen aussieht. Plus: Inspiration für gesunde Rezepte zum Abnehmen, die schnell gemacht sind und wirklich schmecken.
What is a healthy lunch for losing weight?
A healthy lunch to lose weight should do two things above all: it should fill you up - and still be calorie-conscious. Sounds like a contradiction? It's not, if you choose the right combination:
- Protein (e.g. pulses such as beans, lentils, tofu, fish, eggs, chicken)
- Healthy fats (e.g. avocado, nuts, olive oil)
- Complex carbohydrates (e.g. Ricequinoa, sweet potato)
- Dietary fiber from vegetables and pulses
Such a mix ensures that your blood sugar remains stable, you don't get cravings - and your body is supplied with important nutrients at the same time. A Low-calorie lunch does not mean that you have to do without everything. It just means making conscious choices. Also Lower carb high protein dishes can work well here if you like to avoid carbohydrates - the important thing is that it fits in with your everyday life.
Lose weight - what to eat? Avoid these typical mistakes
Many people who want to lose weight make the mistake of eating too little at lunchtime - or the wrong thing. Here's an "easier" one Salad without a source of protein, because it's a sandwich with lots of white flour and few nutrients. The result: you don't get properly full, snack all the more later - and cravings are inevitable.
Better: a wholesome meal that fills you up and helps you stay focused and energized in the afternoon. Even a light, warm Dinner can help you not to overeat in the evening - e.g. a simple Soupa Casserole with vegetables or leftovers from lunch.
Are you looking for an all-round carefree package? Then the food cleanse everything you need every day, without any extra shopping or time-consuming cooking. And best of all, it's specially designed for weight loss.
Suitable for everyday use & delicious: healthy lunch recipes
Healthy and calorie-conscious eating also works in stressful everyday life - with the right planning. Here are a few tips:
- Meal PrepCook larger quantities in advance, e.g. quinoa, lentils or baked vegetables, and recombine them throughout the week. Meal Prep - 10 tips & tricks for an easy start
- Healthy lunch recipes to go: wraps, bowls or Salad with filling toppings are great to prepare and take away.
- Fast Combinations: Frozen vegetables such as broccoli or spinach, beans from a jar and fried chicken or tofu - you can have a balanced lunch in 10 minutes.
The right Breakfast can play an important role. If you start with a good base in the morning - e.g. oatmeal, chia seeds or eggs - you will stay full for longer and eat more consciously at lunchtime.
You can also easily choose from the Skyr Protein Drinks conjure up a delicious breakfast bowl.
5 recipe ideas for a healthy lunch to lose weight
Fancy some new inspiration? Here are five simple and delicious ideas that will fill you up - and bring you closer to your goal:
1st protein bowl with chicken, lentils and avocado
A colorful bowl with lettuce, lentils, roasted chicken and avocado - served with a yoghurt-lemon dressing. Quick to make and great for protein and fiber.
2. zucchini pasta with tomato sauce & mozzarella (low carb)
Low carbbut not low taste! Zoodles with fresh tomato sauce and a little mozzarella - light, tasty and low in calories.
3. chickpea and vegetable pan with tahini dressing (vegetarian)
Fry chickpeas, add colorful vegetables (e.g. spinach, peppers), refine with tahini, lemon and herbs - a filling dish, vegetarian Lunch that fills you up.
4. baked sweet potato with quark & broccoli
Cut the sweet potato in half, cook or bake, fill with quark and top with cooked broccoli - a real filling dish with lots of flavor.
5. rice pan with vegetables & beans
Rice Sauté with onions and vegetables, add beans and season - and you have a delicious fast dish, which can also be enjoyed in the evening Dinner works.
More Recipes but you can also find them on our Blog and on our Instagram channel.
Conclusion
A healthy lunch to lose weight doesn't have to be complicated - and certainly not boring. If you focus on nutrient-rich ingredients, eat your fill and eat varied Recipes you will soon realize: Losing weight can also taste really good. Whether you're more the vegetarian-meal-prep fan or if you prefer a warm lunch with Rice and vegetables - the important thing is that it suits you.
Turn lunch into your power moment of the day - quick, healthy and full of flavor.
FAQ: Healthy lunch to lose weight - What you should know
What makes a healthy lunch for losing weight?
A good lunch to lose weight should fill you up without you consuming too many calories. The perfect combination:
- Protein (e.g. lentils, tofu, chicken)
- healthy fats (e.g. avocado, nuts)
- Complex carbohydrates (e.g. quinoa, sweet potato)
- High-fiber vegetables
This keeps you fuller for longer, your blood sugar remains stable - and you won't suffer from cravings.
What should I avoid at lunchtime if I want to lose weight?
Avoid empty carbohydrates (e.g. white bread, pasta without a source of protein) and ready meals that are too greasy. Salads without filling ingredients such as protein or healthy fats are also of little use - you will quickly become hungry again.
Does low carb for lunch make sense?
Can work - especially if you go for high protein. Zucchini noodles, bowls with vegetables and protein or a light pan with tofu are great alternatives. The important thing is that you feel comfortable with it and that it fits into your everyday life.
What can I eat for lunch if I don't have much time?
Quick combinations are the key! For example:
- Frozen vegetables + tofu + quinoa
- Wraps with chicken and hummus
- Bowl with precooked lentils, avocado and spinach
- Meal prep is also super practical: cook once, enjoy several times!
How many calories should a lunch have when losing weight?
That depends on your daily requirement. On average, 400-600 kcal for lunch is a good guideline if you want to lose weight. The important thing is that it should be rich in nutrients and filling - not just "low in calories".
Can I eat hot food if I want to lose weight?
Of course! A warm, light lunch can even be particularly filling. Vegetable stir-fries, soups or casseroles with healthy ingredients are perfect - and are easy to prepare.
What is the food cleanse?
The food cleanse is your all-round carefree package for losing weight: Low carb, high protein, 100% vegan - with a ready-made nutrition plan and all meals for every day. No cooking, no shopping - just get started.
Do you have any recipe ideas for on the go?
Yes, lots of them! Wraps, bowls, quinoa salads or our chickpea pan are perfect to prepare and take with you. Just take a look at our blog or Insta channel - we regularly post new ideas there!
Can I also integrate skyr or protein shakes?
Definitely! Skyr drinks are great as a quick breakfast or snack - e.g. in a bowl with berries and nuts. It gives you a full start to the day and helps you stay on track at lunchtime.
