A Week’s Worth of Low Fat Meals for Lunch

High on flavor. Low on calories. It's lunch done right.

try this high-fiber low-fat recipe!

Lunch can feel like the lost meal. Sandwiched in the middle of the day, it’s a meal many of us are too rushed or too stressed to be bothered with. No more! Here’s a menu for a week’s worth of low fat meals for lunch that will fuel you so that you can rock the rest of your day.

Why is a Healthy Lunch So Important?

why is a healthy lunch so important

Your midday meal is a crucial point in your day’s journey. It’s an opportunity to reset your mind and refuel your body so that you’re ready to take on the rest of the day and finish strong. Make no mistake: food is fuel. Unfortunately, the wrong foods may provide a temporary feeling of fullness, but they don’t support weight loss. Some of the worst culprits are often labeled “healthy.” Processed lunch ideas, including prepackaged weight loss shakes and frozen meals, often contain additives like sodium, refined sugar, and artificial colors. Learn more in 3 Foods to Absolutely Never Eat Again.

Opting for low-fat meals ensures you strike the right balance between satisfaction and nutrition. The meals on this list are carefully crafted to be both flavorful and nourishing, providing the energy you need without weighing you down.

Make These Low Fat Meals for Lunch Work for You

We understand that eating healthy isn’t always easy, especially when you’re busy. One way to put together a menu of low fat meals for lunch that works for you is to plan meals in advance to avoid that “I have nothing to eat!” scramble. Many recipes can be prepped the evening before, so you’re able to grab-n-go in the morning. 

Another way to make these lunch ideas work to their fullest potential is to eat earlier rather than later. Research suggests people trying to lose weight shed more pounds when they eat lunch before 3 p.m. [1].

A Week’s Worth of Low Fat Meals for Lunch

Day 1: Skinny Taco Lettuce Boats | 5 grams total fat per serving
Lean protein from ground turkey makes this recipe a fab choice for any healthy lunch menu.

strawberry spinach salad

Day 2: Strawberry and Spinach Salad | 14 grams total fat per serving
Sweeten any lunch menu with this tasty recipe, which contains 0 grams of saturated fat. For a protein boost, add strips of cooked chicken breast.

Day 3: Simple Black Bean, Corn, & Quinoa Salad | 2 grams total fat per serving
Quinoa offers a complete protein source, making this a filling low-fat lunch idea.

Day 4: Sprouts, Veggie, and Cheese Wrap | 7 grams total fat per serving
We love this nutritious lunch recipe because it delivers protein and plenty of veggie antioxidant goodness.

Day 5: Chicken and Black Bean Chili | 9 grams total fat per serving
We love low fat meals for lunch that are easy to make ahead of time. Prep this slow cooker recipe the night before for a super-delish, grab-n-go lunch.

Day 6: Tomato, Hummus, and Spinach Sandwich | 5 grams total fat per serving
From roasted garlic hummus to fresh veggies, this sandwich is a low-fat lunch menu winner.

clean eating chicken salad

Day 7: Clean-Eating Chicken Salad | 2 grams total fat per serving
Swap out deli chicken salad, which is loaded with calories and fat, for this easy-to-prep lunch recipe.

The key to a successful, healthy day is giving your body the energy it needs. These low fat meals for lunch will fuel you up and keep you on track. You can throw them together at lunch time, make them the night before, or prep a few of them over the weekend to set yourself up for a week’s worth of healthy, low fat lunches. 

The benefits of maintaining a low-fat lunch routine extend far beyond just shedding a few pounds. It’s about providing your body with the right nutrients to sustain energy levels and enhance overall well-being. These carefully curated recipes not only prioritize flavor but also ensure that each meal is balanced and nutrient-dense.

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[1] USA Today

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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