You are determined to lose weight but at a loss as to what to pack or buy for lunch. Remember the basics – use portion control, count calories but maintain the amount your body needs for daily consumption (around 1200 calories per day) and try substituting fat free or low fat items where possible. Drink water, tea, or coffee with your work day lunch instead of soda to subtract even more calories.



Salads are a sure way to help you lose weight. Pack your salads with large amounts of your favorite veggies, chicken or tuna, and top it with your favorite salad dressing. Additional salad options include adding cheese, low fat or low sodium, eggs, croutons or chow mein noodles with fat free or low fat salad dressing on top. If you don't have time to put together a salad for your work day consider purchasing one from a nearby deli, grocery store food court or restaurant.


Choosing sandwiches over a restaurant meal will help you lose weight at lunch time. Choose a multi grain, low fat or rye bread for additional dietary benefits. Layer on lunch meat, egg or tuna. Options include topping your sandwich with veggies such as lettuce, tomato and/or onion, cheese, low sodium or fat free. Add a small amount of your favorite condiment for flavor like mustard.

Lean Protein

Chicken is a great lunch food that will help reduce your calorie intake. Cooked skinless chicken breasts or strips eaten on a bed or lettuce or with a condiment on the side make a filling lunch while still allowing you to watch your weight drop.

Turkey is also a good protein to load up on when trying to lose weight. Choose turkey breast or freshly sliced turkey with a condiment on the side (with or without bread) for maximum weight loss at lunch time. Local eateries usually have turkey sandwiches on their lunchtime menu.

cc licensed ( BY NC ND ) flickr photo shared by elana's pantry


Eating fruit or fruit salad is another tasty way to help you lose weight. Grab your favorite fruit(s) for your work day lunch or personalize your fruit salad by adding crushed graham crackers, a small amount of whipped topping, almonds, coconut or a handful of mini marshmallows for additional texture and flavor.

Do not forget the importance of exercise in addition to eating lighter. In order to lose weight effectively, you need to burn calories. A short walk at lunch time, or sitting exercises done at your desk will help you to burn off the extra calories effortlessly.


This article was written by JustRopes.com the leader in climbing rope and suporter of healthy living everywhere.


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