Wednesday, May 2, 2012

Fast Weight Loss Lunch Recipes


People ask me all the time for some quick and easy weight loss recipes to help them with lunches - particularly at work. So here are some my favourites.
Lunch Ideas
The following are suggested fillings/toppings for pitta bread, rye bread, or can be served with a little basmati rice, bulgur wheat, new potatoes or sweet potatoes. Aim to eat with a fresh salad when you can. Follow lunch with a piece of fruit if you fancy a little something sweet to round off your meal.
Prepare food the night before if you have to rush out for work (and make extra portions for use later in the week). Better still (if you are at home), bake fresh fish, make stir fries with fresh vegetables, bake sweet potatoes and serve with aubergine salad and hummus or have a thick soup such as lentil and watercress (detailed below) served with wholemeal or rye bread.
  • Spread 1/4 of an avocado on a wholemeal pitta bread. Add 1/2 a sweet pepper, ham, roast beef or chicken and mustard and serve with a very large handful of fresh watercress and rocket.

  • Smoked mackerel with watercress, red pepper and lemon, in pitta bread.

  • Wild (tinned) salmon (or tuna) in brine and serve with lettuce, celery, sweet corn, spring onion, apple, sweet pepper, beans or bean sprouts and fresh coriander or basil.

  • Bean Salad- use a mixture of haricot, black eye beans, butter beans and kidney beans. Make into a salad with walnuts, spring onions, sweet pepper, fennel, parsley, salt and pepper, and a little French dressing.

  • Cottage cheese 2 tablespoons and mandarin oranges with chopped almonds/walnuts and sunflower seeds. Serve with a slice of pumpernickel rye bread and salad.

  • Hummus. Use 400g boiled (or tinned) chick peas and blend together with 2 tablespoons low fat crème fraich, tahini (sesame seed paste) (1 tablespoon), juice of 2 lemons, half a clove garlic crushed, salt and pepper and paprika. Add water to thin. NB: This will keep in the fridge in sealed container for up to a week. Serve in a toasted wholemeal pitta, adding in freshly sliced red cabbage and organic baby spinach leaves.

  • Tofu Dip. Mash 100g of tofu with 1/2 an avocado, lemon juice, garlic, spring onion, paprika, parsley and black pepper. Serve with carrots and cucumber to dip.

  • Lentil Soup. Heat 2 chopped onions in olive oil along with grated ginger, a tin of chopped tomatoes and a chicken or vegetable stock cube or fresh. Add 1 cup of red lentils and 1/2 a cup of bulgar wheat. Bring to the boil and simmer for 20 minutes until soft. Season..

  • Lentil Balls. Boil 1/2 cup red lentils with 1/2 cub bulgar wheat in 2 cups water in a covered saucepan until soft. Chop two onions and soften in a tablespoon of olive oil. Mix in to lentils with salt and pepper. Chop a large bunch of parsley and mix in. Add 1 dessert spoon of cumin and make into balls once cool. Eat cold with a salad of fresh tomatoes, onions and red peppers.

  • 100g Roasted chicken without skin or pork, with sweet red peppers, chopped apple, walnuts, lemon, coriander on a bed of green salad.

  • Bake a small sweet potato and top with 60g of cottage cheese, chopped parsley and 15g of walnuts, serve with salad
There you have it - lunches to keep you going.
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