Lunch Sample Menus for weight-loss

Lunch has slightly more carbohydrates and calories than the breakfast

When to eat Lunch?

Lunch is eaten about 5 to 6 hours after the breakfast. In between breakfast and lunch you may have a mid-morning snack.

How big should be lunch?

The lunch should consist of about 25% of your total daily calorie intake. If you plan to eat 1,600 calories per day, your lunch should be 400 calories.

What should lunch consists of?

Carbohydrates are important to provide energy. The calorie distribution should be 15% proteins, 65% Carbohydrates, and 20 % fats.

Beverages, fruits, Dairy, Miscellaneous

Coffee with Splenda (sugar substitute), fat-free coffee whiteners

Tea (Black, Green, White) with lemon, Splenda

Dairy: Low-fat or fat-free milk, Low-fat or fat-free Buttermilk

Avoid fruit and vegetable juices, they have little or no fiber

½ Grapefruit is preferred fruit for weight-loss. However, it may react with some prescription medications

American Food Core Lunch

Grilled skinless boneless Chicken Sandwich on whole-grain buns

Chicken Chili soup, Spinach Salad

Baked Salmon Filet and Brown Rice

Vegetarian Bean Burger on whole-grain buns

Vegetable Soup and whole wheat crackers

Low-fat yogurt and blueberry, or Smoothie

Peanut Butter and whole-grain bread Sandwich

Indian Foods Core Lunch

Dal Roti (Pulse and legume soups, and whole-grain bread)

Dal Chawal (Pulse and legume soups, and Brown Basmati Rice)

Cholay (Curried chickpeas) with Brown Basmati Rice or Roti (whole Grain bread)

Rajma (Curried Red Kidney beans) with Brown Basmati Rice or Roti (whole Grain bread)

Subzi Roti (Damp vegetable curries and whole-grain bread)

Upma Upma - Slicing Bread (Whole-grain wheat bread and baby peas)

Idli and Sambar

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