Is a 500 calorie lunch good for weight loss?

If you're wondering, 'how many calories should I eat per meal to lose weight? ', we've done our research and found the answer. Every day, to lose weight, you should eat between 200 and 400 calories for breakfast, 500-700 calories for lunch , and 500-700 calories for dinner.

What should I eat for lunch to lose belly fat?

There are a number of foods that have been shown to help reduce belly fat, including eggs, artichokes, avocado, peanuts and chickpeas . Try to include at least one or a combination of these foods at lunchtime.

How to lose 10 pounds in a week?

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

How to lose 5 pounds in a week?

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories , which is a huge calorie deficit.

How many calories are in 2 eggs?

An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

How many pounds will I lose if I eat under 500 calories a day?

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week . But this can vary depending on your body, how much weight you want to lose, your gender and activity level. It sounds simple.

Will eating salad everyday for lunch help you lose weight?

Can you lose weight by eating a salad every day? " Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time ," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.

What are 4 foods that fight belly fat?

Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That's called visceral fat, and it's the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.

Will I lose weight eating 500 calories a day?

Applying a 500-calorie diet can help the body improve metabolism, accelerate fat oxidation, thereby supporting weight loss very well . This diet is often applied to people who need to lose weight quickly to prevent the risk of adverse health effects due to weight.

Can I lose weight on 500 calories?

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week . But this can vary depending on your body, how much weight you want to lose, your gender and activity level.

How much weight will I lose eating 500 calories a day?

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

How much weight will I lose with 500 calories a day?

One pound of weight is like 3,500 calories. If you eat 500 calories less than your body uses every day, you might lose about a pound in a week.

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (2024)

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (1)

You're trying to lose weight, so you pack a salad for lunch. But by 2 p.m., you're famished! In order for a lunch to be filling and help you lose weight, experts say to eat between 20 and 30 grams of protein and at least eight grams of fiber. These under-500-calorie lunches are perfect!

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (2)

Flat-Belly Salad

Made with fiber-rich Bibb lettuce, this blueberry and pineapple flat-belly salad gets an extra boost from every ingredient tossed into the mix. From the monounsaturated fats from the avocado and almonds to the chia seeds in the dressing, every tasty ingredient in this satisfying vegan salad helps fight belly bloat and supports healthy weight loss. Boost the protein by sprinkling on some spicy roasted chickpeas.

Calories: 340
Fiber: 10.6 grams
Protein: 6.3 grams

Get the recipe: flat-belly salad

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Apple Cabbage Detox Salad

For a lightened-up take on classic coleslaw, whip up this detox salad. Apples marry with the dynamic duo of red and Savoy cabbage, combining for a fiber-filled meal that aids in digestion. The addition of fennel seeds adds to the fiber factor, plus a kick of cayenne boosts your metabolism.

Calories: 289
Fiber: 8.1 grams
Protein: 9.8 grams

Get the recipe: apple cabbage detox salad

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Butternut Squash Lentil Soup

If you've got a slow cooker, making this vegan butternut squash lentil soup will be a breeze. This recipe makes eight servings, so you can make enough for dinner, lunch, and then some.

Calories: 253
Fiber: 17 grams
Protein: 18.3 grams

Get the recipe: butternut squash lentil soup

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Healthier Cobb Salad

Loaded with oversize portions of bacon, blue cheese, avocado, and fatty dressing, you can easily eat half your recommended calories for the day in one sitting. Opt for this healthier 375-calorie Cobb salad that still hits all the notes you love about the classic.

Calories: 372
Fiber: 5.4 grams
Protein: 36.4 grams

Get the recipe: healthier cobb salad

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Thai Peanut Soba Noodles

Craving pasta? Make this Thai-inspired soba noodle salad and you'll enjoy a protein-rich and fiber-full lunch.

Calories: 424
Fiber: 5.8 grams
Protein: 16.5 grams

Get the recipe: Thai peanut soba noodles

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Hemp and Cabbage Detox Salad

If you're on the hunt for a quick and tasty detoxifying recipe, this crunchy cabbage and hemp salad is for you. If you haven't had them yet, it's time to give hemp seeds a try. They're a great source of omega-3s and vitamin E for vegans and vegetarians, and the combination of the cold-pressed oil and seeds in this recipe gives this fresh salad a nutty flavor you'll love. Top with some lean protein and your co-workers will be jealous!

Calories: 381
Fiber: 9.7 grams
Protein: 6.6 grams

Get the recipe: hemp and cabbage detox salad

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Thai Citrus Chicken Salad

The combination of cabbage, carrot, and daikon in this citrus chicken salad is an antioxidant-rich trifecta! It's also high in protein and low in fat, carbs, and calories. Throw in some sliced apples or grapes to increase the fiber and you're looking at a perfect lunch to help you lose weight.

Calories: 223
Fiber: 3.5 grams
Protein: 24.1 grams

Get the recipe: citrus chicken salad

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Chinese Chicken Salad

Colorful, crispy, and packed with nutrition, this Asian chicken salad is a much healthier alternative to ordering out at an Asian restaurant. It tastes amazing, so you won't feel like you're missing out!

Calories: 231
Fiber: 6.1 grams
Protein: 19.9 grams

Get the recipe: Chinese chicken salad

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Quinoa Wrap

If you're looking for a light-yet-satisfying vegan meal, this filling wrap has your name all over it. Quinoa and chickpeas combine for a protein-packed recipe, offering nearly 20 grams per serving! Dried cranberries and raisins provide just the right sweetness, while fresh dill and lemon brighten up the filling.

Calories: 500
Fiber: 17.4 grams
Protein: 19.4 grams

Get the recipe: quinoa wrap

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Two-Bean Sweet Potato Soup

Take a twist on classic black bean soup, and opt for low-calorie black and white bean soup with sweet potatoes. This hearty soup makes a delicious high-protein lunch for work — perfect if you're getting in a midday strength-training session!

Calories: 288
Fiber: 11.3 grams
Protein: 12.3 grams

Get the recipe: two-bean sweet potato soup

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Roasted Root Soup

This low-carb roasted root soup plays up the natural flavors of the produce and simmers it all in a creamy coconut bath. Throw in some beans for added fiber and protein, and talk about a filling lunch!

Calories: 267
Fiber: 5.7 grams
Protein: 4 grams

Get the recipe: roasted root soup

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Burrito Bowl

This healthy burrito bowl recipe is half the calories of one you'd order at Chipotle, and it's super easy to make (the secret is precooked chicken breast). In under 10 minutes, you'll have a fresh lunch that hits all your Mexican takeout cravings. Plenty of protein plus a dollop of Greek yogurt keep bloat at bay.

Calories: 350
Fiber: 8.3 grams
Protein: 42.6 grams

Get the recipe: burrito bowl

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Taco Salad

The homemade cilantro-lime dressing gives this taco salad a fresh and zesty flavor. The layered ingredients also offer 20 grams of both protein and fiber. Prep this salad in advance and store in your fridge for a ready-to-go meal.

Calories: 463
Fiber: 20.5 grams
Protein: 22.6 grams

Get the recipe: taco salad

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Vegan Pasta Salad

Even if a barbecue isn't in your near future, you'll want to whip up a batch of this veggie pasta salad. It's lower in fat and higher in nutrients than regular pasta salad, which makes it a good and good-for-you lunch that you'll look forward to.

Calories: 213
Fiber: 4.9 grams
Protein: 6.4 grams

Cucumber Corn and Black Bean Salad

With such a high fiber and water content, this simple salad recipe will be the weapon you need to stay full for hours. To increase the protein, add marianted tofu or grilled chicken on top.

Calories: 274
Fiber: 11.9 grams
Protein: 9.9 grams

Get the recipe: cucumber corn and black bean salad

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Cucumber Caprese Salad

This hydrating and refreshing cucumber caprese salad is high in protein and fiber, yet light on your belly. Throw in some chickpeas to increase the fiber and protein even more.

Calories: 253
Fiber: 5.2 grams
Protein: 10.7 grams

Get the recipe: cucumber caprese salad

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Vegan Bean Salad

This vegan bean salad is the perfect protein-packed, refreshing meal to enjoy after a workout to help your muscles recover and satisfy your insatiable hunger.

Calories: 349
Fiber: 13.3 grams
Protein: 16.9 grams

Get the recipe: vegan bean salad

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Santa Fe Vegetable Soup

This Paleo-friendly vegetable soup simmers nicely in your slow cooker overnight for lunch the next day. While this recipe uses shredded chicken and chicken stock, you can substitute them with more beans and vegetable stock for a vegetarian dish that still packs in the protein you need to fight fat.

Calories: 321
Fiber: 3.3 grams
Protein: 36.4 grams

Get the recipe: Santa Fe vegetable soup

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Broccoli Slaw Salad

Instead of fatty coleslaw, mix up this lightened-up broccoli slaw salad recipe instead. Served with lean protein like grilled chicken breast, it makes for a low-calorie, filling comfort meal.

Calories: 313
Fiber: 6 grams
Protein: 34.2 grams

Get the recipe: broccoli slaw salad

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Beef and Vegetable Stew

Tons of root veggies and fresh, fragrant herbs make this a fiber- and protein-rich beef stew that will fill up calorie- and carb-conscious eaters — perfect when you're craving some warm comfort food.

Calories: 265
Fiber: 7.4 grams
Protein: 27.8 grams

Get the recipe: beef and vegetable stew

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Baby Kale Sesame Salad

Baby kale, baby spinach, and chard make a perfect delicate combo for this sesame chicken salad that offers a crazy amount of hunger-fighting protein.

Calories: 414
Fiber: 9 grams
Protein: 29.8 grams

Get the recipe: baby kale sesame salad

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Mediterranean Quinoa Salad

If you're always left wanting something else after chowing down on a standard Greek salad, this Mediterranean quinoa salad is the answer to your olive- and feta-filled prayers. The addition of this complex carb fills you up with even more fiber!

Calories: 397
Fiber: 12.9 grams
Protein: 15.5 grams

Get the recipe: Mediterranean quinoa salad

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Raw Veggie Salad

High in fiber, vitamin C, and vitamin A, this raw rainbow salad adds color and flavor to any meal. The water content in romaine hydrates and fills up your body, while the high fiber content in the red cabbage and carrots aids in healthy digestion, making it a great addition to any long-term weight-loss or shorter detox plan.

Calories (2 servings with dressing, including a quarter of an avocado): 342
Fiber: 10.6 grams
Protein: 9.2 grams

Get the recipe: raw veggie salad

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Not-Tuna Salad

Spruce up your usual salad and make this this protein-rich not-tuna salad fortified with an entire can of garbanzo beans. The pecans and apple pieces add fiber while giving this dish a crisp, fresh flavor.

Calories (2 servings): 376
Fiber: 12 grams
Protein: 11.8 grams

Get the recipe: not-tuna salad

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Spicy Sweet Potato Salad

High-fiber sweet potatoes in this spicy salad recipe can regulate blood sugar and help you lose weight, while a spicy, antioxidant-rich red pepper and jalapeño dressing ties everything together. Since the salad alone doesn't offer much protein, be sure to enjoy a bowl with a side of lean protein like beans or roasted chicken.

Calories: 270
Fiber: 4.8 grams
Protein: 2.1 grams

Get the recipe: spicy sweet potato salad

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Broccoli Slaw "Pasta"

For a gluten-free girl on the go, this cheesy, garlicky broccoli slaw "pasta" from healthy chef Hungry Girl is perfect. It's quick to come together for dinner and delicious as leftovers for lunch the next day.

Calories: 134
Fiber:

7.6 grams
Protein: 6.5 grams

Get the recipe: broccoli slaw "pasta"

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Healthy Chicken Salad

Traditional chicken salad clocks in at 500 calories, but this healthy chicken salad is 139 calories per serving. The secret? A simple swap of Greek yogurt for mayo.

Calories (with 2 slices of wheat bread): 359
Fiber: 6.3 grams
Protein: 29.8 grams

Get the recipe: healthy chicken salad

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Loaded Baked Potato Soup

Versatile cauliflower stands in for the majority of the starch, which dramatically slashes the carb count without sacrificing the texture or flavor of this loaded baked potato soup.

Calories (2 servings): 370
Fiber: 10.2 grams
Protein: 20.2 grams

Get the recipe: loaded baked potato soup

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Red, White, Bean, and Basil Frittata

This high-protein frittata made with eggs and black beans is bursting with flavor, fiber, and protein. Make it Sunday night, and you'll have a satifying lunch for four days.

Calories (for 2 slices): 378
Fiber: 8.4 grams
Protein: 26 grams

Get the recipe: red, white, bean, and basil frittata

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Vegan Bolognese

Loading up on beef midday can leave you feeling heavy and tired. Solve this problem — and cut back on calories, fat, and cholesterol — with this recipe for vegan bolognese that's perfect for lunch.

Calories (with 1/2 cup cooked whole-wheat spaghetti): 345
Fiber: 8.7 grams
Protein: 12.4 grams

Get the recipe: vegan bolognese

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Veggie and Hummus Sandwich

If you're tired of a vegan-friendly sandwich that doesn't satisfy, prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled, and layers of tasty veggies offer crunch, flavor, and important nutrients your body needs.

Calories: 336
Fiber: 12.5 grams
Protein: 12.4 grams

Get the recipe: veggie and hummus sandwich

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Rainbow Quinoa Salad

Made with ginger to soothe your muscles after a tough workout and prevent a bloated belly, this beautiful veggie-packed quinoa salad isn't just for vegetarians or vegans!

Calories: 363
Fiber: 7.8 grams
Protein: 15 grams

Get the recipe: rainbow quinoa salad

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Avocado Chicken Salad

This avocado chicken salad is creamy, tangy, filling, and everything you love about a classic; but the fiber-packed avocado will keep you satisfied until dinner.

Calories: 425
Fiber: 8.3 grams
Protein: 39.6 grams

Get the recipe: avocado chicken salad

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Jennifer Aniston's Favorite Quinoa Salad

It's high in fiber, iron, and vitamin C, so you can see all the healthy reasons actress Jennifer Aniston loves this simple quinoa salad. Think of it as a bulked-up tabbouleh, since detoxifying parsley lays the base of the greens, while a scoop of quinoa and diced avocado provide over 60 percent of your daily recommended fiber. Squeeze fresh lemon juice on top for a brighter flavor and even more detoxifying power.

Calories: 532
Fiber: 15.2 grams
Protein: 8.8 grams

Get the recipe: Jennifer Aniston's favorite quinoa salad

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Squash, Sweet Potato, Carrot, and White Bean Soup

This twist on the always-loved butternut squash soup recipe includes sweet potatoes and carrots for an extra fill of fiber and vitamin A, as well as white cannellini beans not only to boost protein to satiate hunger, but to also to add creaminess without a drop of dairy.

Calories: 272
Fiber: 9.6 grams
Protein: 14.3 grams

Get the recipe: squash, sweet potato, carrot, and white bean soup

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Chickpea Curry

When you're craving Indian food, cook up this nutrient-dense chickpea and sweet potato curry instead of picking up takeout that's loaded with cream and butter. This vegan recipe is rich in protein, fiber, and flavor and is even better the next day.

Calories: 397
Fiber: 7.2 grams
Protein: 10.5 grams

Get the recipe: chickpea curry

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Roasted Sweet Potato and Quinoa Salad

Make your lunch really fiber-licious and filling with this sweet potato and quinoa salad. Beyond being loaded with fiber to help move things along, those roasted sweet potatoes can help regulate your blood sugar and help you lose weight!

Calories: 484
Fiber: 12.6 grams
Protein: 15.8 grams

Get the recipe: roasted sweet potato and quinoa salad

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Cumin-Spiced Lentil and Quinoa Stew

Give your regular quinoa salad routine a spicy makeover with this cumin-spiced lentil and quinoa stew. A hearty bowl will quiet any hunger pangs for hours.

Calories: 370
Fiber: 19.5 grams
Protein: 18.7 grams

Get the recipe: roasted sweet potato and quinoa salad

Related: Vegan Cookie Dough Fudge Made With Lentils

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Raw Gorilla Wraps

Give your cold-cut sandwich routine a rest and opt for this creative lunch instead. These fresh, raw, and fast wraps feature a unique filling: ground walnuts, seasoned with tamari, cumin, and other spices, and topped with your favorite salsa. It's a great alternative if you're watching your carb intake.

Calories: 275
Fiber: 4 grams
Protein: 11.1 grams

Get the recipe: raw gorilla wraps

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Mexican Tempeh Quinoa Salad

Made with spices like cumin and cayenne to give your metabolism a kick, this Mexican tempeh quinoa salad offers the zesty, fresh flavor you're craving, and the tempeh offers a low-fat protein.

Calories: 353
Fiber: 9.8 grams
Protein: 17.4 grams

Get the recipe: Mexican tempeh quinoa salad

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Kale, Almond, and Shredded Veggie Salad

This satisfying, refreshing, and detoxifying vegan salad offers over 10 grams of protein and almost 40 percent of your daily recommended fiber, so you know it's super filling.

Calories: 300
Fiber: 9.7 grams
Protein: 10.2 grams

Get the recipe: kale, almond, and shredded veggie salad

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (43)

Red Pepper and Lentil Bake

High in vitamin A, vitamin C, and fiber, red bell peppers make a perfect accompaniment to protein-rich lentils in this low-calorie cheesy red pepper and lentil bake.

Calories: 233
Fiber: 9 grams
Protein: 11.6 grams

Get the recipe: red pepper and lentil bake

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Tortilla-Less Soup

A spicy, low-carb "tortilla" soup that's ready in 20 minutes? It's so packed with protein that you won't need to think about eating anything until dinnertime. Just enjoy an apple, pear, or cup of blueberries for dessert to add some fiber to your meal.

Calories: 291
Fiber: 3.8 grams
Protein: 39.1 grams

Get the recipe: tortilla-less soup

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Tomato Lentil Soup

Make a bulked-up twist on classic tomato soup. Tomato lentil soup makes for a satisfying meal with more than 14 grams of protein per serving.

Calories: 260
Fiber: 3.8 grams
Protein: 14.7 grams

Get the recipe: tomato lentil soup

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Goop's Mustard Lentils

Naturally gluten-free and full of fiber, these tiny legumes are a healthy pantry staple you should always have on hand — and they're absolutely delicious in this lentil salad from Goop. Tangy and clean, this recipe makes for a light yet filling meal and even better leftovers; the longer this salad sits in the fridge, the better it tastes.

Calories: 253
Fiber: 15.8 grams
Protein: 13.3 grams

Get the recipe: Goop's mustard lentils

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Turmeric-Spiced Mushroom Pilaf

Tasty turmeric-spiced mushroom pilaf is a debloating recipe that's comforting on a cold afternoon.

Calories (2 servings): 402
Fiber: 7 grams
Protein: 13.4 grams

Get the recipe: turmeric-spiced mushroom pilaf

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Veggie Burrito Bowl

Offering nearly 22 grams of protein and 43 percent of your daily recommended fiber, this oh-so-easy recipe satisfies hunger as it supports your weight-loss goals. Assemble all your ingredients tonight, and pack it all up for an easy lunch at work tomorrow.

Calories: 385
Fiber: 10.7 grams
Protein: 21.9 grams

Get the recipe: veggie burrito bowl

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Smashed Avocado Chickpea Salad

This 10-minute avocado chickpea salad is so creamy, delicious, and fiber-rich, you'll beat hunger pangs all afternoon long.

Calories (with 1/2 English muffin): 485
Fiber: 13.8 grams
Protein: 14 grams

Get the recipe: smashed avocado chickpea salad

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Pea Soup

For a quick and filling meal, skip the bloat-causing, sodium-laden can of soup and go for this pea soup that you can whip up in your blender.

Calories: 218
Fiber: 11.7 grams
Protein: 16.9 grams

Get the recipe: pea soup

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Chirashi Bowl

This light, refreshing meal is perfect for any day! Try this chirashi bowl, made with fresh vegetables, brown rice, and sushi-grade tuna, the next time you're hankering for takeout sushi.

Calories: 402
Fiber: 7.1 grams
Protein: 21.7 grams

Get the recipe: chirashi bowl

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Roasted Sweet Potato and Black Bean Burrito

Roasted sweet potatoes swirling with tender black beans and corn, succulent red peppers, and juicy tomatoes wrapped in a warm whole-wheat tortilla make this one delicious and gratifying meal.

Calories: 471
Fiber: 13.6 grams
Protein: 13.7 grams

Get the recipe: roasted sweet potato and black bean burrito

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (53)

Split Pea and Sweet Potato Soup

At just 250 calories per bowl, this protein-packed vegan split pea and sweet potato soup is hearty, satisfying, and great for your body.

Calories: 254
Fiber: 15.5 grams
Protein: 19.3 grams

Get the recipe: split pea and sweet potato soup

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Indian-Spiced Curry

The combination of turmeric and ginger in this Indian-spiced tofu and chard curry gives this recipe both metabolism-boosting and anti-inflammatory properties.

Calories: 222
Fiber: 5.3 grams
Protein: 7.3 grams

Get the recipe: Indian-spiced curry

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Chickpea and Kale Stew

This chickpea and kale stew is jam-packed with beans to help you lose weight and veggies, so you know it'll satisfy hunger, but it's also made with cayenne to give your metabolism a boost.

Calories: 502
Fiber: 20.4 grams
Protein: 23.9 grams

Get the recipe: chickpea and kale stew

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Blueberry, Quinoa, and Kale Salad

This colorful salad has a bit of everything: blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy-ginger dressing. Eating a rainbow is one way to help your brain feel more satisfied and bring you closer to your goal weight.

Calories: 434
Fiber: 8.5 grams
Protein: 14.1 grams

Get the recipe: blueberry, quinoa, and kale salad

50+ Lunch Recipes That Help With Weight Loss (and Are Under 500 Calories!) (57)

Spicy Chicken Chili

Substituting ground chicken for beef in this spicy chili recipe brings the same traditional flavors and textures of the classic you crave — just lightened up for your healthy diet. Make a big pot and you'll have a hearty lunch all week long. Finish off your bowl with an apple or pear for added fiber and you won't need an afternoon snack.

Calories: 324
Fiber: 5.1 grams
Protein: 18.4 grams

Get the recipe: spicy chicken chili