Healthy lunch to lose weight - it's really that easy

Are you in the office, in the home office or on the road a lot and always have your hands full? Your lunch often falls by the wayside or, despite good intentions, you end up grabbing a quick roll at the bakery, a pizza or a kebab? Many people often find themselves in a stressful situation, especially at lunch, and a vicious circle of less than optimal food and a midday slump begins. The good news is: there are many simple alternatives for lunch that save time, taste delicious and also fill the second half of the day with sustained energy.


Make it hassle-free & uncomplicated for yourself!

When it comes to good eating habits, everyday life is often challenging for many people. Lunch in particular often fails due to the hectic pace of the day and unforeseen situations and tasks. Working people in the home office or on site at the workplace have difficulties eating an uncomplicated, healthy lunch. But even for people caring for children or those with sporting and aesthetic goals, the lunch break often feels too short to eat an energy-supporting lunch.
In fact, this perception often arises simply from a lack of the right tools, know-how and preparation. You can put together a healthy lunch in almost any situation - even sometimes without Meal Prep. How to do this is now explained.


Woraus besteht ein gesundes Mittagessen überhaupt?

First, let's look at the definition of a healthy lunch. This can vary greatly with today's nutrition trends and different opinions. Based on current scientific knowledge and what practice shows, the healthy lunch is defined here like this:

The healthy lunch always consists of a good source of protein (fish, meat, eggs or alternatives such as rice-almond or sunflower protein e.g., sunflower mince), vegetables (carrot, cucumber, broccoli, lettuce, courgette…), a small amount of good fat (virgin oils, avocado, nuts…) and depending on the body fat percentage and activity level, long-chain carbohydrates (potato, quinoa, red rice, millet...) can be added.

The following applies: the lower the body fat percentage - especially around the middle of the body, the higher the muscle mass and the more one moves in everyday life, the more sensible it is to have carbohydrates for lunch. Accordingly, people who sit a lot (e.g. in the home office) and people with more body fat around the middle of the body should not eat carbohydrates for lunch. This has a lot to do with blood sugar management.

In addition, general advice (which also applies to other meals) should be followed:

The food should be intestine-friendly, accordingly contain no allergens such as gluten, cow's milk products or anti-nutrients, be sugar-free and be as natural as possible (no industrially processed fats, additives, extra sugars, etc.). Intestinal irritants also upset blood sugar, and high blood sugar at lunchtime leads to the well-known midday slump. Many people know the feeling after a plate of pasta. Protein and vegetables, on the other hand, saturate and stabilize blood sugar.


Healthy lunch - as an athlete, in the office, on the go - how does it work?

The first thing to do here is: Be prepared. You should at least try to plan ahead and possibly think about what the week will look like on Sunday and do Meal Prep accordingly. If you already have a prepared healthy lunch of protein, vegetables and good fat at lunchtime, you save time and stress.

Of course, there are always situations that come up unexpectedly, or you are out and about and didn't have a chance to organize a delicious healthy lunch. Often people think way too far and complicated, in fact, there are elementary solutions that you can put together with simple components from the supermarket. Here are two examples of such a quick, healthy lunch:

> 1 pack of beef ham (protein), leaf lettuce (vegetables), olives (fat), cucumber, salt, pepper, extra virgin olive oil (fat) and optionally add rice cakes (carbohydrates): Spread the beef on a plate, top with the leaf lettuce, a few slices of cucumber and the olives, then season with salt, pepper and olive oil and snack on the rice cakes if desired.

> Vegetarian: 2-4 hard-boiled eggs (protein), 1 pack of snack carrots (vegetable/fibre), a handful of nuts (fat) and optional buckwheat slices (crackers made from buckwheat, gluten-free) as a carbohydrate source.

Of course, these are not elaborate gourmet meals, but they taste delicious and are a quick solution for a healthy lunch in hectic everyday situations. As a rule, of course, as already mentioned, it makes sense to cook your lunch in advance.


Healthy recipes for lunch

It is efficient and useful to prepare several meals for a healthy lunch in one evening or at the weekend. This way, you can pre-cook them in larger quantities, e.g., for three servings in one go, and store it in Tupperware in the fridge.
Theoretically, you can put together your lunch according to a modular system:

  1. Select your protein source:
    Meat (e.g., beef ham, ground beef, pastrami, chicken breast, cooked chicken breast cold cuts, turkey, venison, etc.), fish (salmon, trout, tuna, sea bass, etc.), egg, sunflower or jackfruit mince or in the form of a shake, e.g. rice protein or almond protein (called almond meal in retail stores). Then cook, bake or fry the protein source if necessary.

  2. Choose the right vegetables:
    Broccoli, lettuce, cucumber, pepper, tomato, courgette, fennel, kohlrabi, etc. Boil or chop if necessary.

  3. Choose a good source of fat:
    Nuts (almonds, hazelnuts, walnuts, pistachios, pecans, etc.) or avocado, virgin vegetable oil, coconut oil, cocoa butter, pasture butter or seeds.

  4. Choose smart & complex carbohydrates (only if needed, see above):
    Quinoa, potato, rice, rice noodles, rice wafers, gluten-free bread, sweet potato, millet, buckwheat noodles and so on.

A resulting healthy lunch with chicken can look like this, for example:
Fry chicken breast strips, season and pack in a Tupperware container together with lettuce, nuts and some avocado. If you want to enjoy carbohydrates with it, you can cook some potatoes to go with it. These also taste good cold and contain resistant starch after cooling anyway, so the carbohydrates will have less of an effect on blood sugar.

Another simple example recipe for a healthy lunch with egg, which is great for the home office, but also in the office, because it does not need to be reheated, looks like this:


 Image & text from: "Fit@Home" von Ines Schulz © Jochen Arndt & Publisher: GU


Image: Jochen Arndt & Publisher: GU

The recipe is also suitable as a healthy lunch to take away when you are on the go.

In my book "FIT@HOME" you will find numerous other lunch recipes of this kind, as well as many tips and tools for easy meal prep and organising healthy meals. The book is available in all bookshops in Germany, Austria and Switzerland as well as in numerous online shops.



Healthy Lunch for Weight Loss - Healthy Lunch Low Carb

In the kit shown above, you quickly realize that you can easily put together a healthy light lunch that is rather low in carbohydrates:
A basic example would be boiled broccoli with a little virgin olive oil and a salmon fillet sautéed in pasture butter.
What also always works great and is great for on the go is a sandwich of low carb bread with some pasture butter, turkey breast, beef ham or smoked salmon with a lettuce leaf and some vegan pesto. For dessert, you could snack on some dark (at least 90% cocoa) chocolate and a few berries.
Low-carb Shirataki noodles made from konjac flour are also perfectly filling.

If you are looking for a healthy low-calorie lunch, you can make a delicious minced beef bolognese with these noodles, which consist only of fibre, and use it as a healthy lunch for work with the ready-made low-carb noodles that only need to be heated up.


Quick healthy lunch for the Thermomix, the microwave or the pan

Basically, everything that is prepared can be briefly reheated in various appliances. The microwave should be more of an emergency solution, as many valuable vitamins are destroyed there. Nevertheless, it is still a better solution than eating junk food. All the dishes described above that are eaten warm can easily be reheated briefly in the pan. If you have a Thermomix, you can make Meal Prep much easier, so you don't have to cook at all.


Simple healthy lunch - vegetarian or vegan is also possible

Of course, it is also possible to eat without meat or animal products. What you should pay attention to from a health perspective in order to avoid nutrient deficiencies can be read in the respective blog articles on vegan nutrition and vegetarian nutrition!

The Cashew Lemon Bowl with egg above is a simple vegetarian example recipe. With egg dishes, you have a healthy lunch that is vegetarian. Sheep and goat cheese or feta are also good sources of protein and fat for vegetarians if your gut is healthy. With the kit above, however, it is very easy to put together a lunch that is vegan: Soak the sunflower mince according to the instructions beforehand, then fry it with olive oil in a pan, add finely chopped vegetables of your choice as well as chopped onions and then pour on strained tomatoes. If carbohydrates are on the menu, buckwheat noodles are a good side dish.


Conclusion on a healthy lunch

A healthy lunch consists of good quality protein, vegetables, good fats and possibly long-chain carbohydrates, provided you exercise enough and have little body fat around your middle.

You can make up a lunch like this from a simple list of suitable foods. It's best to prepare the meals in advance using Meal Prep so that you don't get into a stressful situation at lunchtime.

If that doesn't work out, there are simple solutions for putting together a healthy lunch from groceries in the supermarket. By the way: A healthy lunch for children should contain the same components, but carbohydrates may always be on the menu.

Ines Schulz
Ines Maria Schulz, geboren am 01.12.1992 in Basel, Schweiz hat auch dort den Master Of Education in Biologie und WAH abgeschlossen, womit sie den Grundstein für das Verständnis von Physiologie und Anatomie sowie Ernährungslehre gesetzt hat. Zudem ist sie ausgebildete Sportlehrerin für die Grundschule. Seit zwei Jahren ist sie Coach bei MTM Personal Training, dem erfolgreichsten Personal Training Studio in Berlin. Dort unterstützt sie täglich Kunden, die ihr maximales Potential bezüglich mentaler und physischer Gesundheit und ihrer Leistungsfähigkeit ausschöpfen möchten. In Kooperation mit Ärzten wie Dr. Dominik Nischwitz und einem Labor für Darmgesundheit sowie dem ständigen Austausch im Team kann sie ihre Kunden optimal über Training, Ernährung, Mikronährstoffe und Lifestyle beraten. Für MTM hat sie bereits ein Frühstücksbuch und einen grossen Teil eines Lifestyle Booklets verfasst. Zudem schreibt sie wöchentlich den Newsletter, in dem Ernährungstipps und von ihr kreierte Rezepte veröffentlicht werden. Ines hat bei verschiedensten erfolgreichen Coaches und Fachpersonen Seminare und Zertifikate absolviert und erweitert stetig ihre Kompetenz. Für Supz Nutrition ist die junge Trainerin seit Januar 2019 mit dem Verfassen von Blogartikeln aktiv.

Häufig gestellte Fragen

What's healthy to eat for lunch when you're in a hurry?
Beef ham and leaf salads with nuts, boiled eggs with vegetable sticks and avocado, rice waffles with turkey breast and for dessert goat yoghurt with berries or gluten-free rolls with salmon and served with cucumber.
You want to lose weight - what should you eat: morning, noon, night?
In the morning, protein, good fats and vegetables or berries to stabilize blood sugar. e.g. scrambled eggs with vegetables, beef carpaccio or yoghurt with rice protein powder, berries and nuts. Otherwise, eat vegetables or soft fruits, a good source of protein (fish, meat, eggs), good fats (avocado, virgin oils, butter, nut mush, nuts) and gluten-free carbohydrates as needed at every meal. The goal is to keep blood sugar stable and to make the gut healthy.
What can you cook for lunch that is quick & healthy?
Rice noodles with tomatoes, tuna sauce, chicken breast with oven vegetables from the oven, scrambled eggs, potatoes with frozen vegetables and salmon.
What is the best time to have lunch?
Between 11:30 am and 1:30 pm is a good time for a healthy biorhythm. However, it is much more important to simply eat regularly and have 3 healthy main meals that contain protein, vegetables and good fats, as well as some gluten-free carbohydrates as needed.
When should you eat lunch if you skip breakfast?
In the best case, do not skip breakfast. Those who do conscious intermittent fasting should keep to the times; with 16/8 fasting, for example, one can fast from 8 pm in the evening until 12 noon the next day. Lunch would then be at 12 o'clock.
What do you call a meal that combines breakfast and lunch?
The meal consisting of a combination of breakfast and lunch is called brunch.
What is a healthy lunch & what characterizes it?
It should contain protein (fish, meat, eggs), a large portion of vegetables, 1-2 thumbs of natural fats (virgin vegetable oil, butter, ghee, coconut oil, nuts …). Those who do not exercise much and have too much fat around the middle of the body should not have a carbohydrate lunch, those who are slim and athletic and exercise throughout the day can add a carbohydrate source (potato, rice, quinoa, millet …).

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