The importance of lunch is clear from the saying “Breakfast like a prince, lunch like a king, and dinner like a pauper” and shows how having a satisfying and nutritious lunch helps to sustain energy levels to motor through rest of the day. That’s why, no matter what rest of the world says, basic dal chawal, roti sabzi fit the bill of a “substantial and nutritious lunch” and they are weight loss friendly too, you just need to watch your portions. Additionally, not just what you have for lunch, but when you have the lunch impacts your weight loss, says a study. To investigate the impact of meal timing on weight loss, a study in Spain involved 420 obese individuals seeking to lose weight at various nutritional clinics. The participants were categorized based on their timing of the main meal of the day, which typically refers to lunch in Spain. The findings revealed that those who ate lunch later (after 3 p.m.) experienced less weight loss compared to those who had an earlier lunch (before 3 p.m.), despite having similar age, levels of appetite hormones, energy intake and expenditure, sleep duration, and macronutrient distribution. Ideally, lunch should include plenty of vegetables, a source of complex carbs, a protein and healthy fats too. Now that it’s clear that an early lunch, let’s see what to have for lunch to accelerate your weight loss. In this article, we list down 4 lunch ideas to boost weight loss.

1. Cauliflower “Rice” Stir-Fry:

Riced cauliflower is a low-calorie option that can replace traditional rice in dishes. You can stir fry (which uses minimal oil at high heat) riced cauliflower with a lot of veggies like broccoli, beans, carrots, mushrooms, etc. You can also make vegetable pulao by sauteing riced cauliflower in olive oil with a mix of vegetables like carrots, peas, bell peppers, and onions. You can also add paneer or tofu for a complete and nutritious meal.

2. Quinoa and Vegetable Bowl:

Here’s a little trick to control your portions – swap your meal plate with a bowl. Using a bowl helps control portion sizes naturally. It limits the amount of food you can serve yourself, preventing overeating and promoting portion control, which can help you get into a calorie deficit. Make yourself a quinoa and veggie bowl by mixing cooked quinoa with roasted/sauteed vegetables such as mushrooms, carrots, broccoli, cherry tomatoes. You can also add boiled chickpeas or diced chicken to amp up the protein content. Drizzle with a squeeze of lemon juice or a light dressing for a nutritious and low-fat lunch.

3. Rajma Chawal:

It’s a comfort food for us Indians and it’s weight loss friendly too because rajma is high in protein and dietary fiber. Also, rice, particularly brown rice has complex carbs, a good combination overall to keep you fuller for long hours. Also read: “4 Best Rice Options To Enjoy Your Dal Chawal.”

4. Lentil Soup:

Not in a mood to have a heavy lunch? A bowl of dal soup made with lentils like moong dal or masoor dal provides protein and fiber, keeping you full and satisfied. You can also add vegetables like spinach or carrots to get an extra boost of nutrients.

You can find more such delicious lunch ideas on the Rati beauty diet that help you in achieving your weight loss goals. With a focus on healthy, balanced meals, these lunch options provide nourishment while keeping calorie intake in check. The Rati beauty diet emphasizes portion control and mindful eating, ensuring that lunches are satisfying, yet calorie-controlled. Subscribe to the Rati Beauty diet to access all our weight loss diet plans.

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