From breakfast to lunch, most of us are too busy to eat again. A low-glycemic high-fiber carb like oatmeal and a protein like eggs or whey can go a long way for kick-starting your metabolism and satisfying hunger. But come lunchtime, do you know what to eat to help keep your energy levels up and your metabolism fired up until your next meal? Skip the drive-through, going out for lunch or delivery and try these quick and healthy high-protein lunch ideas for weight loss.
Tuna and Avocado on Rice Cakes
A small can of low-sodium tuna is packed with protein, while avocado is a great source of healthy monounsaturated fat. Research has shown that a small daily serving of avocado can help lower belly fat! Mash about one-half of an avocado with a dash of lemon juice. Stack mashed avocado, drained tuna with sliced tomato and red onion on top of organic brown rice cakes for a satisfying, low-carb lunch.
Kale and Chicken Wraps
Replace traditional flour-based wraps with broad kale leaves. Fill one or two kale leaves with chopped cooked chicken breast, add slow-digesting black beans, salsa and perhaps some leftover cooked quinoa to the mix. Kale is a hearty leafy green that is full of antioxidants, while chicken, beans and quinoa deliver a protein punch. Not a fan of salsa? Try a vinaigrette dressing. Mix one tablespoon of olive oil with a citrus like lemon or lime juice.
Chickpeas, Tahini and Spinach Bowl
Make a filling high-protein power bowl using chickpeas, loose leaf spinach, chopped chicken breast, roasted beets, chopped red pepper, spring onion and sweet potatoes. Top with a tahini dressing, which delivers a source of sesame seed oil, rich in polyunsaturated and monounsaturated fats. Chickpeas provide a high-fiber, slow digesting carb that is also high in protein, while spinach delivers a source of antioxidant thylakoid and has been shown to help cut cravings. Beetroot is also high in fiber, antioxidants and can provide a source of nitrates, which can help with blood flow and nutrient delivery to muscles.
Cauliflower Rice, Grilled Veggies and Beef Bowl
Replace simple carbs like white rice with finely chopped cauliflower. This high-fiber veggie is packed with antioxidants that help balance hormones. Add grilled or roasted veggies like red onion, broccoli, mushrooms and wilted spinach. Serve with minced lean ground beef, cooked with salsa or a low-sugar tomato sauce.
Eggs, Potato, Green Bean Salad
If you’re tired of chicken and salad, have high-protein eggs instead and skip over the leaves. Make two to three hard-boiled eggs and chop. Mix with three or four boiled and chopped mini potatoes, cooked green beans, chopped red pepper, cucumber, fresh chives and spring onion. Make a dressing using a tablespoon of olive oil, tablespoon of grainy mustard and lemon juice.