When aiming to lose weight, not only total calories should be considered, but also meal choices. When it comes to lunchtime, so often, you’re rushed and pressed for time—or eating at your desk. And while it may not be ideal, a rushed lunch doesn’t have to stop you from achieving your goals. In fact, some ready-to-use foods are simple to throw togetherandcan help you reach your weight-loss goal. And, guess what: You know (and probably love) all of them. These are pretty easy to find.1. AvocadoPictured Recipe:Tomato-&-Avocado Cheese SandwichWhatever you choose for lunch—a salad, sandwich, grain bowl—top it with some avocado (or guac!). The creamy green ‘cado offers someserious health perks. Research has found that eating avocado may play a role in reducing blood pressure, improving cognitive function, keeping arteries clear, bettering gut bacteria, and,yes, helping with weight loss.Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated andhelp curb your appetiteto sidestep over-snacking.2. Whole GrainsPictured Recipe:Vegan Grain BowlIf you want to make a simple switch that can make a difference in weight-loss success, trade out refined grains (like white bread) forwhole grains(like 100% whole-wheat bread) on your sandwich. Whole grains contain a higher amount of fiber compared to refined ones. An adequate intake offiber positively affects your digestionand metabolism. Additionally, choosing whole grains over refined ones can help with weight loss goals and reduce the risk of developing diabetes or heart disease. Researchers have pointed out the importance of focusing on carbohydrate quality instead of quantity.Othergreat whole-grain sourcesinclude oatmeal, brown rice, barley, farro and even popcorn. Trygrain bowlsfor a leisurely, packable work lunch.3. Romaine LettucePicturedRecipe:Green Goddess Salad with ChickenKale gets all the love (and it’s a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. In addition to supporting weight loss, romaine lettuceprovides health benefitsrelated to your skin and vision. In one study, where fruits and veggies were examined for their weight-management potential, one that came out on top was leafy greens.The veggies, like romaine lettuce, offer fiber and have a low glycemic load, which aids fullness and controls blood sugar. Spinach,Swiss chardor head lettuce are other good options.4. ApplePictured Recipe:Chicken & Apple Kale WrapsWhen you need a little something sweet after lunch, an apple is a great choice. These crisp fruitscontain dietary fiberand plant compounds called polyphenols that help buoy good bacteria in the gut, possibly improving weight loss.Apples are alsohigh in antioxidants—compounds that play an important role in chronic disease prevention. Don’t just think of apples as a post-lunch food; thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps andsandwiches.Is Eating Fruit Bad for Weight Loss?5. DairyPictured Recipe:Peanut Butter & Jelly SmoothieContrary to popular belief,dairy may be another perfect foodto pair with your meal if you’re looking to lose weight. One study found that eating dairy in the long term was found to be associated with changes in body composition—mainly reducing fat and increasing muscle mass.Beyond weight loss, the study authors uncovered some surprising health benefits.Fermented dairy products, mainly cheese and yogurt, were associated with reducing the risk of heart disease and strokes. What’s more, if you’re running low on calcium, dairy foods are a great source of this bone-strengthening mineral, in addition toother calcium sources. To reduce your added sugar intake, you could skip the chocolate milk and flavored lattes.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Dreher ML, Cheng FW, Ford NA.A comprehensive review of Hass Avocado Clinical Trials, observational studies and Biological Mechanisms.Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376Sievenpiper JL.Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.Nutrition Reviews. 2020;78(Supplement_1):69-77. doi:10.1093/nutrit/nuz082Wang T, Heianza Y, Sun D, et al.Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain.The American Journal of Clinical Nutrition. 2019;110(3):759-768. doi:10.1093/ajcn/nqz136Asgary S, Rastqar A, Keshvari M.Weight loss associated with consumption of Apples: A Review.Journal of the American College of Nutrition. 2018;37(7):627-639. doi:10.1080/07315724.2018.1447411Mozaffarian D.Dairy Foods, obesity, and Metabolic Health: The role of the food matrix compared with single nutrients.Advances in Nutrition. 2019;10(5). doi:10.1093/advances/nmz053
When aiming to lose weight, not only total calories should be considered, but also meal choices. When it comes to lunchtime, so often, you’re rushed and pressed for time—or eating at your desk. And while it may not be ideal, a rushed lunch doesn’t have to stop you from achieving your goals. In fact, some ready-to-use foods are simple to throw togetherandcan help you reach your weight-loss goal. And, guess what: You know (and probably love) all of them. These are pretty easy to find.1. AvocadoPictured Recipe:Tomato-&-Avocado Cheese SandwichWhatever you choose for lunch—a salad, sandwich, grain bowl—top it with some avocado (or guac!). The creamy green ‘cado offers someserious health perks. Research has found that eating avocado may play a role in reducing blood pressure, improving cognitive function, keeping arteries clear, bettering gut bacteria, and,yes, helping with weight loss.Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated andhelp curb your appetiteto sidestep over-snacking.2. Whole GrainsPictured Recipe:Vegan Grain BowlIf you want to make a simple switch that can make a difference in weight-loss success, trade out refined grains (like white bread) forwhole grains(like 100% whole-wheat bread) on your sandwich. Whole grains contain a higher amount of fiber compared to refined ones. An adequate intake offiber positively affects your digestionand metabolism. Additionally, choosing whole grains over refined ones can help with weight loss goals and reduce the risk of developing diabetes or heart disease. Researchers have pointed out the importance of focusing on carbohydrate quality instead of quantity.Othergreat whole-grain sourcesinclude oatmeal, brown rice, barley, farro and even popcorn. Trygrain bowlsfor a leisurely, packable work lunch.3. Romaine LettucePicturedRecipe:Green Goddess Salad with ChickenKale gets all the love (and it’s a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. In addition to supporting weight loss, romaine lettuceprovides health benefitsrelated to your skin and vision. In one study, where fruits and veggies were examined for their weight-management potential, one that came out on top was leafy greens.The veggies, like romaine lettuce, offer fiber and have a low glycemic load, which aids fullness and controls blood sugar. Spinach,Swiss chardor head lettuce are other good options.4. ApplePictured Recipe:Chicken & Apple Kale WrapsWhen you need a little something sweet after lunch, an apple is a great choice. These crisp fruitscontain dietary fiberand plant compounds called polyphenols that help buoy good bacteria in the gut, possibly improving weight loss.Apples are alsohigh in antioxidants—compounds that play an important role in chronic disease prevention. Don’t just think of apples as a post-lunch food; thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps andsandwiches.Is Eating Fruit Bad for Weight Loss?5. DairyPictured Recipe:Peanut Butter & Jelly SmoothieContrary to popular belief,dairy may be another perfect foodto pair with your meal if you’re looking to lose weight. One study found that eating dairy in the long term was found to be associated with changes in body composition—mainly reducing fat and increasing muscle mass.Beyond weight loss, the study authors uncovered some surprising health benefits.Fermented dairy products, mainly cheese and yogurt, were associated with reducing the risk of heart disease and strokes. What’s more, if you’re running low on calcium, dairy foods are a great source of this bone-strengthening mineral, in addition toother calcium sources. To reduce your added sugar intake, you could skip the chocolate milk and flavored lattes.
When aiming to lose weight, not only total calories should be considered, but also meal choices. When it comes to lunchtime, so often, you’re rushed and pressed for time—or eating at your desk. And while it may not be ideal, a rushed lunch doesn’t have to stop you from achieving your goals. In fact, some ready-to-use foods are simple to throw togetherandcan help you reach your weight-loss goal. And, guess what: You know (and probably love) all of them. These are pretty easy to find.
1. Avocado
Pictured Recipe:Tomato-&-Avocado Cheese Sandwich
Whatever you choose for lunch—a salad, sandwich, grain bowl—top it with some avocado (or guac!). The creamy green ‘cado offers someserious health perks. Research has found that eating avocado may play a role in reducing blood pressure, improving cognitive function, keeping arteries clear, bettering gut bacteria, and,yes, helping with weight loss.Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated andhelp curb your appetiteto sidestep over-snacking.
2. Whole Grains
Pictured Recipe:Vegan Grain Bowl
If you want to make a simple switch that can make a difference in weight-loss success, trade out refined grains (like white bread) forwhole grains(like 100% whole-wheat bread) on your sandwich. Whole grains contain a higher amount of fiber compared to refined ones. An adequate intake offiber positively affects your digestionand metabolism. Additionally, choosing whole grains over refined ones can help with weight loss goals and reduce the risk of developing diabetes or heart disease. Researchers have pointed out the importance of focusing on carbohydrate quality instead of quantity.Othergreat whole-grain sourcesinclude oatmeal, brown rice, barley, farro and even popcorn. Trygrain bowlsfor a leisurely, packable work lunch.
3. Romaine Lettuce
PicturedRecipe:Green Goddess Salad with Chicken
Kale gets all the love (and it’s a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. In addition to supporting weight loss, romaine lettuceprovides health benefitsrelated to your skin and vision. In one study, where fruits and veggies were examined for their weight-management potential, one that came out on top was leafy greens.The veggies, like romaine lettuce, offer fiber and have a low glycemic load, which aids fullness and controls blood sugar. Spinach,Swiss chardor head lettuce are other good options.
4. Apple
Pictured Recipe:Chicken & Apple Kale Wraps
When you need a little something sweet after lunch, an apple is a great choice. These crisp fruitscontain dietary fiberand plant compounds called polyphenols that help buoy good bacteria in the gut, possibly improving weight loss.Apples are alsohigh in antioxidants—compounds that play an important role in chronic disease prevention. Don’t just think of apples as a post-lunch food; thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps andsandwiches.
Is Eating Fruit Bad for Weight Loss?
5. Dairy
Pictured Recipe:Peanut Butter & Jelly Smoothie
Contrary to popular belief,dairy may be another perfect foodto pair with your meal if you’re looking to lose weight. One study found that eating dairy in the long term was found to be associated with changes in body composition—mainly reducing fat and increasing muscle mass.Beyond weight loss, the study authors uncovered some surprising health benefits.Fermented dairy products, mainly cheese and yogurt, were associated with reducing the risk of heart disease and strokes. What’s more, if you’re running low on calcium, dairy foods are a great source of this bone-strengthening mineral, in addition toother calcium sources. To reduce your added sugar intake, you could skip the chocolate milk and flavored lattes.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Dreher ML, Cheng FW, Ford NA.A comprehensive review of Hass Avocado Clinical Trials, observational studies and Biological Mechanisms.Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376Sievenpiper JL.Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.Nutrition Reviews. 2020;78(Supplement_1):69-77. doi:10.1093/nutrit/nuz082Wang T, Heianza Y, Sun D, et al.Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain.The American Journal of Clinical Nutrition. 2019;110(3):759-768. doi:10.1093/ajcn/nqz136Asgary S, Rastqar A, Keshvari M.Weight loss associated with consumption of Apples: A Review.Journal of the American College of Nutrition. 2018;37(7):627-639. doi:10.1080/07315724.2018.1447411Mozaffarian D.Dairy Foods, obesity, and Metabolic Health: The role of the food matrix compared with single nutrients.Advances in Nutrition. 2019;10(5). doi:10.1093/advances/nmz053
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Dreher ML, Cheng FW, Ford NA.A comprehensive review of Hass Avocado Clinical Trials, observational studies and Biological Mechanisms.Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376Sievenpiper JL.Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.Nutrition Reviews. 2020;78(Supplement_1):69-77. doi:10.1093/nutrit/nuz082Wang T, Heianza Y, Sun D, et al.Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain.The American Journal of Clinical Nutrition. 2019;110(3):759-768. doi:10.1093/ajcn/nqz136Asgary S, Rastqar A, Keshvari M.Weight loss associated with consumption of Apples: A Review.Journal of the American College of Nutrition. 2018;37(7):627-639. doi:10.1080/07315724.2018.1447411Mozaffarian D.Dairy Foods, obesity, and Metabolic Health: The role of the food matrix compared with single nutrients.Advances in Nutrition. 2019;10(5). doi:10.1093/advances/nmz053
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Dreher ML, Cheng FW, Ford NA.A comprehensive review of Hass Avocado Clinical Trials, observational studies and Biological Mechanisms.Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376Sievenpiper JL.Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.Nutrition Reviews. 2020;78(Supplement_1):69-77. doi:10.1093/nutrit/nuz082Wang T, Heianza Y, Sun D, et al.Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain.The American Journal of Clinical Nutrition. 2019;110(3):759-768. doi:10.1093/ajcn/nqz136Asgary S, Rastqar A, Keshvari M.Weight loss associated with consumption of Apples: A Review.Journal of the American College of Nutrition. 2018;37(7):627-639. doi:10.1080/07315724.2018.1447411Mozaffarian D.Dairy Foods, obesity, and Metabolic Health: The role of the food matrix compared with single nutrients.Advances in Nutrition. 2019;10(5). doi:10.1093/advances/nmz053
Dreher ML, Cheng FW, Ford NA.A comprehensive review of Hass Avocado Clinical Trials, observational studies and Biological Mechanisms.Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376
Sievenpiper JL.Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.Nutrition Reviews. 2020;78(Supplement_1):69-77. doi:10.1093/nutrit/nuz082
Wang T, Heianza Y, Sun D, et al.Improving fruit and vegetable intake attenuates the genetic association with long-term weight gain.The American Journal of Clinical Nutrition. 2019;110(3):759-768. doi:10.1093/ajcn/nqz136
Asgary S, Rastqar A, Keshvari M.Weight loss associated with consumption of Apples: A Review.Journal of the American College of Nutrition. 2018;37(7):627-639. doi:10.1080/07315724.2018.1447411
Mozaffarian D.Dairy Foods, obesity, and Metabolic Health: The role of the food matrix compared with single nutrients.Advances in Nutrition. 2019;10(5). doi:10.1093/advances/nmz053
