Im trying to eat healty to lose weight so what should i eat for lunch?

Question

Well im trying to lose weight but i dont no what to eat cause im trying to eat "healthy" and ive never did this before so what should i eat?

Answer 1

Well...you should plan alot further than lunch. Eating 6 small meals a day will increase your metabolism thus burning more calories throughout the day. Eat low fat foods and dont eat or drink out of cans, canned foods contain alot of sugar and/or sodium. Excess sodium in your diet will cause your body to retain alot of water to balance out the sodium in your blood. Excess sugar will cause your body to use the readily available sugar to fuel your body and instead of digesting your food into glucose(sugar) your body will store it for later use(bodyfat). Try to REPLACE whatever you are drinking with WATER. Water is calorie-free. Sodas and fruit juices contain sugars and now we know what extra sugars do. Fruit juices may seem like a healthy choice but water will quench your thirst better than anything, what we want to avoid is excess calories.
Exercise before eating, this will kickstart your metabolism. Do anything, shadowboxing, a quick walk if you can or exercycling, anything is better than nothing. Incorporate vegetables into your meals, eat fuit but too many, eat Whole Grains(whole grain cereals, whole grain rice, whole wheat pasta) and lean meats, and at least 500Mls of milk a day to get adequate vitamin D and calcium. I use Mrs Dash instead of salt, that stuff is AWESOME on pretty much anything especially baked potatoes and meats. Avoid foods that have corn syrup in it, basically anything that you buy in a bottle or a can. Corn syrup especially High Fructose Corn Syrup is extremely unhealthy it interferes with the body's ability to tell if it has had enough food and increases your appetite. Corn syrup is in a lot of foods these days because it is much cheaper than real sugar.(very unhealthy stuff)

I made a little chart, it has the food groups on it and everytime I eat I check off the appropriate box, for example I just ate sandwich with 1 slice of low fat, sodium reduced bacon , 2 slices of tomato, a pile of spinach(tastes like lettuce to me) on whole grain bread so I put 1 check in the Grains and Cereals, 1 check in the Fruits and Vegetables and 1 check in the Meat and Alternatives. This is VERY helpful in planning meals.

I also stuck a full length mirror on the wall next to the door to the kitchen, this way I can see myself and see that this works(I lost 19 pounds in 35 days) and when I go eat I have control and enthusiasm to continue eating healthy.

Contrary to what some people might say, Breakfast is the most important meal it should be your largest meal of the day at least 500 calories. I have a double serving of Oatmeal(no sugar) with a couple tablespoons of Wheat Germ(300cal) 1 slice of Whole grain bread(110cal) and 250ml of skim milk(90cal). Wheat Germ is amazingly nutritious and is tasteless.

Wheat Germ Serving Size 1 cup (113 g)
Amount Per Serving
Calories 430 Calories from Fat 100
% Daily Value*
Total Fat 10g 20%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrates 60g 19%
Dietary Fiber 15g 60%
Protein 33g 60%
Vitamin A 0% Vitamin C 10%
Calcium 6% Iron 60%
Zinc 130% Thiamin 130%
Riboflavin 60% Niacin 30%
Vitamin B-6 60% Folate 100%
Vitamin B-12 0% Phosphorus 130%
Magnesium 90% Vitamin D 0%

I put a little less than 1/4 cup in my oatmeal. (Whole Grain Oatmeal) I still can't get over spinach it was my first time eating it and well I couldnt taste it really and had the texture of lettuce, and is amazingly nutritious! Eat it raw so you dont destroy the vitamins by cooking it.(cooking it must be gross)

Spinach Serving Size 1 bunch (340 g)
Amount Per Serving
Calories 80 Calories from Fat 10
% Daily Value*
Total Fat 0g 2%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 270mg 10%
Total Carbohydrates 10g 4%
Dietary Fiber 9g 35%
Protein 10g 20%
Vitamin A 460% Vitamin C 160%
Calcium 35% Iron 50%
Zinc 10% Thiamin 20%
Riboflavin 40% Niacin 10%
Vitamin B-6 35% Folate 170%
Vitamin B-12 0% Phosphorus 15%
Magnesium 70% Vitamin D 60%

Answer 2

Hmm... let's see. What I like is a piece of whole wheat toast (90 calories) with 5 scrambled eggwhites (80 calories) and a piece of fruit, maybe an apple (90 calories). That gives you a filling meal for only 260 calories. Out of a 1500-1700 calories diet, that's not much at all! Which is great, because you have more room for other things.

Sometimes I'll hard boil the eggs and have eggwhites with 1/2 cup fat free cottage cheese (80 calories) or kidney beans (110 calories).

You can have a salad. Lettuce loaded with red peppers, carrots, cucumbers, and whatever veggies you like. You can add some beans for flavor, or a slice of cheese (80 calories). Top it with salt and 1/2 tbsp of olive oil (60 calories).

I'm a vegetarian, so I don't have many meat ideas, but you could have two slices of whole wheat toast (180 calories) with turkey or chicken and mustard.

Uhhh... if you want something sweet, you can try 1/2 cup plain fat free yogurt with a banana or with frozen blueberries (or cherries or mixed berries).

You can try eggplant. Slice it in 1/2 inch slices and then put a low calorie tomato sauce and some sprinkled cheese on it and then stick it in the oven a broil it 'til crispy... makes little pizzas! Make sure to soak the eggplant slices first (for 10 mins in salt water) to get rid of the bitterness. And keep the skin on.. when it's crispy it's great.

OR sweet potato and cottage cheese or yogurt or sour cream (all of the fat free variety!!). Sweet potatos are a lot healthier than white potatos. They help stabalize blood sugar levels and have a lot of vitamins in them. AND they're only like 130 calories for one!

Or get some baby carrots and celery. And you can have dips of fat free cream cheese and peanut butter.

Answer 3

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Answer 4

Okay well it isn't really alot about what you eat, its how much. As long as you are burning more calories than you are intaking you will lose weight. Try eating some raw veggies like carrots and you can dip them in a fat free ranch deep. The reason for eating raw veggies, it takes longer for you body to digest raw veggies so you feel full longer. Also try eating on a smaller plate, I know it sounds crazy but it works, you put less food on the plate and therefore you are intaking less calories. You can also begin by eating a good size breakfast and a smaller dinner. If you eat your big meal at the beginning of the day you have more time to burn off those calories than if you ate the larger meal for dinner. Cardio is a good key in weight lose as well. Good luck. Cut calories, drink lots of water, smaller plates, cardio (walking, running, jogging), and last but not least swap dinner and breakfast.

Answer 5

Believe it or not, it's best to eat your biggest meal at lunchtime & eat lighter at bedtime, as you can burn those calories off before bedtime. Try chicken ( 3 to 4 oz.) or turkey, tuna, or some type of protein, also have a nice garden salad & use a low calorie or low fat dressing, & have some fresh fruit. Don't forget to drink lots of water. For dinner eat smaller amounts of foods similar to your lunchtime meal, just a little less. The water will help fill you up while eating. Wait an hour after your nightime meal, & go for a walk. You burn off calories before going to bed. Anytime you can walk or engage in some type of exercise is great.

Answer 6

Grilled chicken or seafood are usually good choices.
Have a vegetable and a fruit.
Drink water or milk, no soda.
If you are eating out for lunch a clear broth soup and salad(watch the toppings and dressing). Stay away from a place that has a drive though, nothing healthy there.

Answer 7

Proteins like chicken and turkey will make you feel fuller longer than carbohydrates like pasta and bread. If you go with a salad, get some grilled chicken added to it and go light on the dressing or find a flavorful vinagrette that you really like. Soups are great!! Stay away from creamy soups because they are more caloric, but chicken and wild rice or something like that is very low cal. Good luck with eating healthier!! It's difficult in todays world.

Answer 8

Look towards vegetables like carrots and celery, stay away from high fat lunch meats, make sandwiches out of real chicken or turkey breasts and whole grain bread. Do NOT use mayo or butter, use a bit of mustard or if you must, a low fat version of mayo. The key is filling up, thus the raw vegetables and whole grain bread, and having a balance of food groups, so vegetables, grains and proteins. Depending on your age, you might want to either add a cup of low fat milk or a slice of low fat cheese for your dairy intake.

Answer 9

im eat healty lose weight eat lunch

Answer 10

Try to cut your portions down and spread the meals throughout the day, 5-6 small meals a day is the best way to go as it will keep your metabolism going! Remember to drink lots of water!

Good luck!