The document provides guidance on how to lose weight sustainably through calorie management and dietary changes. It outlines average daily calorie needs for different demographics and offers evidence-based tips such as increasing protein intake, reducing sugary drinks, staying hydrated, exercising, and minimizing refined carbohydrates. Additionally, it includes healthy lunch ideas for weight loss, emphasizing plant-based, low-carb, and nutrient-dense options.

1. How can I lose weight fast

2. How Many Calories
Should You Eat per
Day to Lose Weight?
Below is a simple but highly accurate scientific calorie calculator, along with
five evidence-based tips on how to sustainably reduce your calorie intake.
Enter your details in the calculator below to figure out how many calories
you should be eating per day to either maintain or lose weight.
The calculator is based on the Mifflin-St Jeor equation, a formula that
numerous studies have shown to be an accurate way of estimating calorie
needs (1
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3. , 2
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, 3
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).
How many calories should you
eat on average?
The answer to this question depends on numerous factors, including your
age, height, current weight, activity level, and metabolic health, among
several others.
When trying to lose weight, a general rule of thumb is to reduce your
calorie intake to 500 fewer calories than your body needs to maintain your
current weight. This will help you lose about 1 pound (0.45 kg) of body
weight per week.
Below are average calorie ranges that consider these factors (4
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).
Women
The average, moderately active woman between the ages of 26–50 needs
to eat about 2,000 calories per day to maintain her weight and 1,500
calories per day to lose 1 pound (0.45 kg) of weight per week.

4. Women who are active and walk more than 3 miles per day will need to
consume 2,200 calories or more daily to maintain their weight and at least
1,700 calories to lose 1 pound (0.45 kg) of weight per week.
Young women in their early 20s have higher calorie needs. They require
about 2,200 calories per day to maintain their weight.
Women over age 50 generally require fewer calories. The average
moderately active woman over 50 needs about 1,800 calories per day to
maintain her weight and 1,300 calories per day to lose 1 pound (0.45 kg)
per week.
These estimates do not apply to women who are pregnant or
breastfeeding, as they have significantly higher calorie needs.
Men
The average, moderately active man between the ages of 26–45 needs
2,600 calories per day to maintain his weight and 2,100 calories per day to
lose 1 (0.45 kg) pound per week.
Active men who walk more than 3 miles per day may require 2,800–3,000
calories per day to maintain their weight and 2,300–2,500 calories per day
to lose 1 pound (0.45 kg) of weight per week.
Young men ages 19–25 have higher energy needs. They require an
average of 2,800 calories per day to maintain their weight and up to 3,000 if
they’re active. To lose 1 pound (0.45 kg) per week, moderately active
young men should consume 2,300–2,500 calories daily.
Energy needs decrease as men age. Between the ages of 46–65,
moderately active men need an average of 2,400 calories per day. After 66
years, the average man’s calorie needs decrease to about 2,200 calories
per day.

5. Children
Children have widely varying calorie needs based on their age, size, and
activity level.
Whereas the average toddler requires 1,200–1,400 calories per day, the
average moderately active teenager requires 2,000–2,800 calories per day.
Active teenage boys require even more.
Children who are growing and developing normally and engage in regular
physical activity usually don’t need to count calories. When they’re provided
with a range of healthy options to eat, most moderately active kids naturally
eat the amount of food their body requires.
What are calories?
A calorie is a unit that measures energy. Calories are usually used to
measure the energy content of foods and beverages. To lose weight, you
need to eat fewer calories than your body burns each day.
How to reduce calorie intake
Calories are simply a measure of energy. To gain weight, you need to
consume more calories than you expend. Conversely, you lose weight if
you use more calories than you consume.
That said, cutting calories without considering which foods you eat is
usually not a sustainable way to lose weight. For example, choosing more
nutrient-dense foods will benefit your health more than opting for nutrient-
poor ones.

6. Though it works for some people, most end up hungry and eventually
revert to their old habits.
For this reason, it’s highly recommended to make a few other permanent
changes to help you maintain a calorie deficit in the long term, without
feeling starved.
The following evidence-based eating and lifestyle changes have been
shown to help people lose weight.
1. Eat more protein
When it comes to losing weight, protein is the king of nutrients.
Adding protein to your diet is a simple, effective way to lose weight with
minimal effort.
Studies show that protein both increases your metabolic rate and helps
curb your appetite (5
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, 6
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, 7
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, 8
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).

7. Because protein requires energy to metabolize, a high protein diet can
increase the number of calories you burn by 80–100 calories per day (7
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, 9
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, 10
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, 11
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).
Eating protein helps you stay fuller longer and may help you consume
fewer calories throughout the day. One older study showed that people
who ate 30% of calories from protein ate 441 fewer calories per day (12
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).
In other words, you can increase the number of calories you burn and
decrease the number of calories you consume simply by adding protein to
your diet. Protein can also help fight cravings.
In one 2011 study, consuming 25% of daily calories from protein reduced
obsessive thoughts about food by 60%, as well as the desire to snack late
at night by 50% (13
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8. ).
If you want to lose weight sustainably and with minimal effort, consider
increasing your protein intake.
It may not only help you lose weight but also prevent or reduce weight
regain (14
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, 15
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, 16
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).
2. Avoid sugary soft drinks and fruit juices
Another relatively easy change you can make is to eliminate liquid sugar
calories from your diet.
This includes sodas, fruit juices, chocolate milk, and other beverages with
added sugar.
Your brain doesn’t register liquid calories in the same way it registers solid
calories.
For this reason, drinking sugary soda doesn’t make your brain
automatically compensate by having you eat smaller amounts of other
things instead (17

9. Trusted Source
, 18
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).
Studies have shown that sugary drinks are strongly linked to an increased
risk of obesity, with one study in children showing a 60% increased risk for
each daily serving of a sugar-sweetened beverage (19
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, 20
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).
The harmful effects of sugar go beyond weight gain. It can have negative
effects on metabolic health and raise your risk of many diseases (21
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).
Eating fruit, which also contains fiber and other important nutrients, isn’t
associated with the same negative effects as drinking fruit juice or other
sweetened beverages. However, eating large amounts of added sugar and
sugary drinks can harm your health in a variety of ways.
There’s no physiological need for these beverages, and the long-term
benefits of avoiding them can be enormous.

10. 3. Drink more water
One very simple trick to increase weight loss is to drink more water.
Studies have suggested drinking water can increase the number of calories
you burn for up to 90 minutes (22
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, 23
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).
Drinking about eight, 8-ounce glasses (2 liters) of water per day may make
you burn about 96 more calories.
However, recent studies suggest drinking water may not increase the
number of calories you burn (24
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).
The timing of when you drink water may be even more important. Drinking
water immediately before meals may help reduce hunger and make you eat
fewer calories (25
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).
In one 12-week study, drinking 17 ounces (0.5 liters) of water half an hour
before meals made people lose 44% more weight (26

11. Trusted Source
).
When combined with a healthy diet, drinking more water, especially before
meals, appears to be helpful if you need to lose weight.
Drinking caffeinated beverages, such as coffee and green tea, may also
boost metabolism slightly, at least in the short term. Doing so is associated
with losing weight and keeping it off (27
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, 28
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, 29
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, 30
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).
4. Exercise and lift weights
When you eat fewer calories, your body compensates by saving energy,
making you burn fewer calories.
This is why long-term calorie restriction can significantly reduce your
metabolism.

12. Plus, it can lead to a loss of muscle mass. Muscle is metabolically active,
so this can reduce your metabolism even further.
The only proven strategy to prevent this effect is to exert your muscles by
lifting weights.
This has been repeatedly shown to prevent muscle loss and stop your
metabolism from slowing during long-term calorie restriction (31
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).
When trying to lose weight, it’s important to maintain or strengthen your
muscles in addition to losing fat.
If you can’t get to a gym, consider doing bodyweight exercises, such as
pushups, squats, and situps, at home.
Doing some cardio, including walking, swimming, or jogging, can also be
important — not necessarily for weight loss but for optimal health and
general well-being.
What’s more, exercise has a variety of other benefits that go beyond weight
loss, such as increased longevity and energy levels, a lower risk of
disease, and simply feeling better every day (32
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, 33
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, 34
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13. , 35
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, 36
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).
5. Reduce your refined carb intake
Cutting carbs is a very effective way to lose weight, as it reduces appetite
and makes you eat fewer calories (37
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, 38
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).
Studies have shown that eating a low carb diet until fullness can make you
lose about two to three times more weight than a calorie-restricted, low fat
diet (38
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, 39
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).

14. What’s more, low carb diets have many other benefits for health, especially
for people with type 2 diabetes or metabolic syndrome (40
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, 41
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).
Yet, you don’t have to go low carb. Simply ensure that you eat quality,
fiber-rich carb sources, focusing on whole, single-ingredient foods.
If you stick to whole foods, the exact composition of your diet becomes less
important.
The best online calorie counters
Many websites and apps can help you track your calorie intake.
Try using a calorie counter for at least a few days to see how many
calories, carbs, protein, fat, fiber, vitamins, and minerals you’re actually
eating.
Seeing the numbers like this can often be eye-opening.
The bottom line
How many calories you need per day depends on whether you want to
maintain, lose, or gain weight, as well as various other factors, such as
your gender, age, height, current weight, activity level, and metabolic
health.

15. Reducing calories does not mean starving yourself. A few simple dietary
and lifestyle changes, including exercising, properly hydrating, and
increasing your protein intake, can help you lose weight and feel satisfied.
17 Healthy Lunch Ideas
for Weight Loss
Eating balanced lunches that include vegetables, a lean protein source,
and other health-promoting foods can aid weight loss.
We understand that having a healthy lunch is not always easy, especially if
you’re busy at work or on the go during the day.
That’s why it’s important to have a list of go-to lunch ideas on hand. This
way, you can stay prepared and avoid skipping meals or relying on fast
food and other less healthy options.
Here are 17 healthy lunch ideas for weight loss, including choices for plant-
based, low carb, diabetes-friendly, and paleo diets.
1–5. Plant-based lunches for
weight loss
Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and
seeds, are full of fiber and beneficial nutrients. They tend to be filling, and
many of them are lower in calories than certain animal products and highly
processed foods.
Thus, plant-based diets like vegan or vegetarian diets have been
associated with weight loss in some people (1

16. Trusted Source
).
1. Lentil soup
Soups are an ideal plant-based lunch option, as you can make them ahead
of time and reheat them for a quick meal.
This lentil soup recipe is a complete meal in one bowl. It’s loaded with
ingredients that are good to eat when you’re trying to lose weight.
Lentils provide filling protein and carbs while the veggies contribute
additional fiber. Plus, lentils are a good source of iron, an important nutrient
for blood health that some plant-based eaters may lack in their diets (2
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).
2. Garden veggie chickpea salad sandwiches
Chickpeas are a versatile vegetarian protein. Some research suggests that
chickpeas aid weight management, likely due to the vitamins, minerals,
fiber, and variety of beneficial compounds they contain (3
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).
The texture of chickpeas makes them very easy to smash with a fork to
create a chickpea “salad” filling for sandwiches — the perfect lunch food.

17. This recipe for garden veggie chickpea salad sandwiches is a delicious
lunch option if you’re trying to lose weight and eat a plant-based diet. If you
follow a vegan diet, swap out the mayo for a vegan substitute.
3. Spicy peanut tofu Buddha bowls
Tofu is a soy-based complete protein, meaning it contains all of the
essential amino acids that humans need to get from foods. It’s also a
source of isoflavones, which are compounds that may protect against heart
disease (4
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).
Some people shy away from tofu if they don’t know how to cook it or don’t
like the texture, but preparing tofu that’s crispy and delicious is easy to do
at home.
Try these tofu Buddha bowls for lunch. They’re made with crispy tofu,
brown rice, veggies, and a spicy peanut dressing.
4. Veggie wraps
A healthy wrap is a great lunch choice, especially if you need something
that you can make ahead of time to eat at your desk or in between
meetings.
Fortunately, it’s really easy to make plant-based wraps. To ensure that
they’re filling, delicious, and help you lose weight, choose whole wheat
wraps (or use lettuce) and add a protein source, healthy sauce or spread,
and plenty of vegetables.

18. This veggie wraps recipe uses whole wheat tortillas, hummus, carrots,
cucumbers, and other veggies. The edamame and hummus provide
protein, while the avocado contributes healthy fats that help you feel full.
5. Quinoa and black bean stuffed sweet
potatoes
Sweet potatoes make a great base for plant-based lunches. They provide
energizing carbs, plenty of fiber, and the pigment beta carotene, which can
help you meet your needs for vitamin A to help support your immune
system (5
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).
Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put
together quickly if you work from home. Bake the sweet potatoes and prep
the filling in advance, then store them in containers in the fridge. Assemble
the potatoes and reheat them when you’re ready to eat.
This recipe for stuffed sweet potatoes uses Southwest seasonings and
offers tips for vegan topping alternatives if needed.
6–10. Low carb lunches for
weight loss
Many people find that a low carb or keto diet helps them lose weight. This
style of eating involves limiting high carb foods and increasing your intake
of fats and proteins.

19. Some research backs the potential role of low carb eating to help you lose
weight, suggesting that limiting your carb intake may improve your blood
sugar regulation in a way that promotes weight loss (6
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).
That said, these diets may also lead to weight regain when discontinued.
Also, high carb, fiber-containing whole grains may help keep you feeling
fuller for longer, so a lack of carbs at lunch may cause you to feel
unsatisfied soon after meals.
6. Cauliflowerrice bowls
Replacing regular rice with cauliflower rice is one way to cut back on your
carb intake at lunchtime, especially if you eat burrito bowls or other dishes
that typically contain rice.
Using cauliflower not only lowers the carb content of the meal but also
provides a ton of vitamin C. This water-soluble nutrient is important for skin
health, wound healing, and many other body functions (7).
Follow this recipe for cauliflower rice bowls for a low carb version of a
burrito bowl.

20. 7. Tuna egg salad stuffed peppers
Tuna and eggs are two affordable, high protein foods that will keep you full
long after lunch.
In fact, eating eggs instead of a higher carb meal may help reduce hunger
and the number of calories you consume later in the day, which can help
promote weight loss (8
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).
While egg and tuna salads are usually served on bread, you can stuff them
into bell peppers for a low carb meal instead. Check out this easy recipe for
tuna egg salad stuffed bell peppers.
8. Zucchini noodle stir-fry with chicken
This zucchini noodle stir-fry is a delicious choice to make for lunch if you’re
watching your carb intake and trying to lose weight.

21. Zucchini noodles, or “zoodles,” resemble regular noodles but are lower in
carbs. The zucchini packs fiber and micronutrients, while the chicken
contributes protein to this dish.
Chicken is an excellent lean protein to eat when you’re trying to lose
weight. In fact, eating chicken with a vegetable-rich diet is linked to a
reduced risk of developing overweight and obesity (9
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).
9. Low carb eggplant pizza
Eating more non-starchy vegetables like eggplant, often helps people lose
weight. Eggplant is low in calories but high in fiber.
Using it in place of pizza crust is a great way to enjoy the flavors of pizza
without consuming too many refined carbs at lunch.
Good plant-based, low carb options can be hard to find, as low carb eating
often includes animal products — another great reason to keep this recipe
on hand.

22. If you work from home or have a little time for lunch meal prep, give this
easy recipe for low carb eggplant pizza a try. The recipe provides options
to add more protein if you’d like.
10. Mediterranean Cobb salad
Cobb salads typically include lettuce, bacon, eggs, avocados, and a
creamy dressing. They’re very filling and low in carbs, making them a good
lunch option for weight loss.
This Mediterranean-inspired Cobb salad is heavy on the veggies and uses
a homemade yogurt dressing instead of mayo-based dressing or store-
bought ranch.
Plus, many of the ingredients offer health benefits. Eggs are rich in protein
and antioxidant compounds that promote eye health, while avocados and
tomatoes contribute a boost of heart-healthy nutrients like unsaturated fats
and lycopene (10
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, 11
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23. , 12
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).
11–13. Diabetes-friendly lunches
for weight loss
If you have overweight or obesity and diabetes, a healthcare professional
may have advised you to lose weight to improve or help manage your
condition.
Eating a healthy diet and maintaining a healthy weight are both important
for good blood sugar regulation (13
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).
Many people with diabetes pay attention to their carb intake at meals, as
carbs can increase blood sugar levels. They may limit overall carbs or try to
keep the number of carbs consistent at each meal.
11. Avocado toast with cottage cheese and
tomatoes

24. A diabetes-friendly lunch resembles a balanced plate, containing fiber from
non-starchy vegetables and complex carbs, protein, and healthy fat.
Pairing carbs with these other macronutrients is key to preventing your
blood sugar from spiking, helping maintain good blood sugar and energy
levels throughout the day (14
Trusted Source
).
Avocado toast on whole grain bread can be a great base for this type of
lunch. This diabetes-friendly version features protein-packed cottage
cheese and fresh tomatoes to complete the meal.
12. Lemon chicken quinoa salad
Salads made with a base of whole grains make healthy lunches that are
easy to pack up for work.
Though quinoa is technically a pseudocereal, it’s often grouped with whole
grains since it’s nutritionally similar and has a high fiber content.
It’s also a source of protein, vitamins, and minerals, making it a good food
to add to meals for weight loss and blood sugar management (15
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).
This quinoa salad gets additional protein from chicken, includes tons of
non-starchy veggies, and has plenty of flavor from lemon juice and parsley.
13. Black bean soup

25. Black beans are a high fiber, high protein food. Eating them can help
people with diabetes who are trying to lose weight.
They’re also a good source of folate, a B vitamin that’s necessary for
healthy blood cells and fetal development (16
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, 17
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).
Making a soup with black beans is an easy and affordable lunch option.
This black bean soup recipe uses veggies, canned black beans, and lots of
seasonings.
14–17. Paleo lunches for weight
loss
A Paleolithic (paleo) diet emphasizes vegetables, fruits, animal proteins,
nuts, seeds, and healthy fats while eliminating sugar, grains, beans and
legumes, most dairy, vegetable oils, and alcohol. It’s intended to resemble
the diet of hunter-gatherers.
Since the paleo diet includes lots of nutritious foods and limits foods that
may contribute to weight gain, some people find it useful for weight loss.

26. It may also have other beneficial effects on health, such as improving blood
sugar and reducing blood pressure (18
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).
14. Egg roll in a bowl
If you love the taste of takeout egg rolls, you can easily mimic the flavors by
making a deconstructed version for lunch.
Plus, eggs roll bowls can be made with filling, lean protein like ground
turkey or chicken. They’re also usually loaded with cabbage, a rich source
of vitamin K.
Vitamin K is a fat-soluble nutrient that’s essential for proper blood clotting
(19
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, 20

27. Trusted Source
).
This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is
suitable for those following a paleo diet and wanting to lose weight.
15. Paleo Greek meatballs with tzatziki sauce
Meatballs are a meal-prep-friendly food you can enjoy for lunch.
Pair them with fresh vegetables and a tasty sauce for a balanced meal. The
meatballs will provide filling protein and vitamin B12, an important nutrient
for the nervous system, while veggies contribute fiber (21
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).
Check out this paleo-friendly recipe for Greek meatballs with tzatziki sauce
to make for lunch.
16. Paleo chicken curry

28. Chicken curry is made with a variety of seasonings that may provide health
benefits. For example, turmeric has anti-inflammatory compounds that help
protect against disease development (22
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).
A paleo version of chicken curry made with cauliflower rice instead of white
rice is a healthy lunch option for weight loss.
This chicken curry recipe is suitable for a paleo diet and features flavorful
spices and filling ingredients like coconut milk and veggies.
17. Hearty hamburger soup
Satisfy your craving for a lunchtime hamburger with a paleo soup that has
the same flavors and is better for weight loss.
This easy recipe for hearty hamburger soup combines pantry staples,
ground beef, and seasonings into one delicious meal.

29. Plus, the recipe calls for tomatoes and tomato paste. They’re a source of
potassium, a mineral that’s involved in healthy blood pressure regulation,
so eating tomatoes may help boost heart health (23
Trusted Source
).
The bottom line
If you’re looking to lose weight, there are lots of filling, delicious lunch ideas
to try.
Whether you focus on plant-based, low carb, diabetes-friendly, or paleo
recipes, make sure to choose dishes that contain mostly whole foods and
place an emphasis on lots of fruits and non-starchy vegetables.
Many of the dishes above are perfect for making ahead of time. You can
batch cook several servings on the weekend to enjoy for lunch throughout
the week.
20 Paleo Work-Friendly
Lunch Recipes

30. A good ol’ sandwich for lunch? Not if you’re eating paleo! The grain-free
paleo diet is based on the human diet from over 10,000 years ago. This
means foods that can be hunted or found straight off the tree or vine (no
processed snacks here). So what is a paleo-friendly person on their lunch
break to do? Here are 20 fantastic, healthy options that will have your non-
paleo co-workers kale-green with envy.
1. Chinese Chicken Salad
A chicken salad sandwich sounds great for lunch, but the sandwich part is
out of the question if you’re eating paleo. This recipe for a healthy
alternative adds a fiber boost in the form of diced vegetables, like radishes
and cabbage. If you pack along four or five large butter lettuce leaves, you
can leave your fork at home and scoop up the chicken with them.
2. Portabella Sandwich with
Sweet Potato Chips
A “good” lunch food is often defined by its ease of handling. That’s why
sandwiches (and pizza slices) make popular midday meals. This recipe is
every bit as easy to manage as a sandwich, and far more delicious than
some cold meat stuffed between two slices of bread. Portabella
mushrooms
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provide iron, magnesium, and zinc. Two slices of tomato and a few sweet
potato chips could provide more than half the recommended intake of
vitamin A
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31. — people 14 years old and older need an average of 700 to 900
micrograms
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a day.
3. Thai Pork Lettuce Wraps
Here’s a recipe that plays on Thai cuisine’s marriage of sweet and salty
flavors, but in a purely paleo, sugar-free way. Microwave for a hot lunch, or
enjoy it cold, as you would a meat-based salad. Pork
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is a fatty meat, although the fat content varies by cut. Be sure to choose a
lean cut, which will get you a good amount of protein, as well as vitamin
B12, which supports nerve health.
4. Italian Sub Roll-Up
Say hello to paleo and goodbye to stuffed sandwiches, right? Not so fast.
Here’s an Italian roll-up with everything you love about a footlong. Vary the
amount of greens in the middle of the roll as much as you like — the more
you use, the more fiber. Substitute traditional mayo for the paleo-friendly
version included in this recipe, or try pesto or hummus.
5. Basil Avocado Chicken Salad
You don’t need a dairy ingredient like sour cream to make chicken salad
delicious. This recipe uses avocados to achieve the creamy consistency of

32. traditional chicken salad. With generous amounts of chicken, this salad
also provides you with about 27 grams of protein a serving.
Top tip: To add some fiber, serve it cupped in raw kale or collards, or in
endive leaves.
6. Nicoise Salad
Salad nicoise (the c is pronounced like an s) is a dietary staple for those
lucky few who get to live in the South of France. This recipe combines the
natural bounty of the region – fresh vegetables, brined olives and capers,
fish, and eggs – with a mouthwatering vinaigrette.
7. Meaty Veggie Roll-Ups
These roll-ups make good lunchbox fare, or even a cute appetizer, tied up
with a ribbon of chive. Use julienned carrots, cucumber (with peel on),
zucchini, bell peppers, and jicama (peel off) or shredded green and purple
cabbage for the vegetables. Consider a creamy paleo-friendly dip or
dressing for an extra layer of luscious.
8. Cuban Brisket Taco Bowls
One-bowl meals are another lunch-friendly preparation that’s easily
adaptable to paleo eating. This one calls itself a taco bowl, but the bowl is
lettuce or other broadleaf greens instead of corn tortillas. In fact, all the
vegetables in this recipe have healthy doses of vitamins C and A (a half-
cup of raw spinach
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33. has 1,400 IUs of vitamin A). Vitamin C is sensitive to heat, so the C in this
case comes from the fresh greens and the orange slices, rather than from
the large serving of orange juice that cooks the meat.
9. Salmon Patties with Creamy
Lemon Dill Sauce
In this recipe, almond flour holds salmon patties together rather than the
traditional wheat flour or bread crumbs. The almonds
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and salmon
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in this recipe combine to provide nearly 1,000 milligrams of calcium. That’s
three times as much as a glass of milk
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!
Top tip: You can make your own almond flour if it’s difficult to find in stores
— just grind raw almonds in a food processor, clean coffee grinder, or
blender with a milling blade.
10. Easy Grilled Fish Fillets
The paleo diet is big on lean proteins and on not wasting calories. This
recipe, which cooks the fish in its own steam, is paleo to its core. Porgy, or

34. porgie, is also known as bream or Australian snapper. Any snapper fish
would also work well here.
11. Broccoli Chicken
Anybody can make chicken and broccoli. What makes this recipe so good?
Cooking the broccoli in the chicken’s juices takes it to a whole new level of
yum. The savory combo of vinegar, mustard, and pepper flakes also brings
out the broccoli’s unexpected sweetness.
Health fact: Chicken thighs
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are higher in calories than breasts
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, but higher in calcium, phosphorous, and potassium, too.
12. Stuffed Bell Peppers
Here’s another complete paleo meal in one “container.” The red bell
peppers get cooked to mellow sweetness, but still hold their shape enough
to keep other delicious ingredients inside. This recipe, with its peppers
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and tomatoes
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35. , is a great source of vitamins A and C, even after the vitamin loss that
cooking causes. It’s also a good source of protein (4 ounces of lean turkey
has over 20 grams).
13. Egg Salad
Egg salad is a perfect lunch — and with this recipe, you don’t have to worry
about refrigerating perishable mayonnaise. Two eggs contain nearly 100
UIs of vitamin D, which helps keep blood levels of calcium and
phosphorous balanced. This recipe suggests a paleo-friendly sandwich
bread.
Top tip: Instead of paleo bread, try scooping up the egg salad with paleo
tortilla chips, or use cabbage or butter lettuce leaves to dip into the salad.
14. Spring Cobb Salad with
Raspberry Vinaigrette
Here’s a convenient idea: salads stacked up in large mason jars for
lunchtime portability. Put the dressing in first, so it soaks the salad when
you overturn the jar onto your lunch plate. You can assemble these salads
on a weekend afternoon and have them ready to grab out of the refrigerator
on weekday mornings when time is tight.
Health fact: The raspberries
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(the highest-fiber berry) and spinach
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36. combine for more than 10 percent of your daily fiber need.
15. Spaghetti Squash Bowls
This recipe is brimming with vegetable goodness. Spaghetti squash
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provides vitamins A and C along with dietary fiber. One cup of cauliflower
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provides at least 10 percent of the daily requirement of folate
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, which is an especially important nutrient for pregnant women.
16. Gazpacho
Gazpacho is a naturally paleo blend of almost as many vegetables as you
can fit into one bowl. This recipe’s refreshing cucumber balances the rich
sweetness of bell peppers and the tartness of tomatoes. Gazpacho makes
a great lunch choice, since the only heat you need to add is a shake of
dried chiles or a dash of pepper sauce.
Shar e on Pi
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17. Beef Barbacoa Bowls
Here’s another paleo recipe that’s easy to put in a single-serving container
and bring along for lunch. This slow-cooker preparation means you can pull

37. everything together on a Sunday night and walk out the door with minimal
lunch prep on Monday morning. Just throw some salad ingredients together
and top it with your cooked barbacoa. You already know beef
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is a good source of protein; it also provides iron, zinc, and B vitamins.
18. Thai Chicken “Zoodle” Soup
What are “zoodles”? They’re noodles made with zucchini that have been
cut with a “spiralizing” tool. Many paleo recipes use coconut milk to
substitute for other creamy ingredients. Here it is in a starring role as the
soup’s base. Just 1 cup of coconut milk
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provides folate, calcium, and 41 percent of your daily iron.
Top tip: If you don’t have a spiralizing tool, you can also grate your zucchini
zoodles on the large holes of a cheese grater.
19. Root Vegetable Buddha
Bowls
What’s so great about eating roots? For one thing, they are in season year-
round, meaning you can get them fresh in the winter, unlike some
vegetables. For another reason, the root vegetables in this recipe — sweet
potatoes
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38. , parsnips
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, and beets
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— are good sources of fiber, vitamins A and C, and minerals like calcium
and potassium.
20. Skirt Steak Tacos
Most tacos come in a corn tortilla, but these paleo tacos are wrapped in a
crisp lettuce leaf. Serve them as an easily packed lunch “sandwich” or as
cocktail hour finger food. A 3-ounce serving of skirt steak
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provides almost half a milligram of vitamin B6, nearly 40 percent of your
daily need. People with poor kidney function or with malabsorption
conditions like celiac disease especially need to be sure they’re getting
enough B6.
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