Time to read: 4 min

Enjoy losing weight with these 5 healthy lunch recipes.

23 December 2022|Nutrition

Planning to shed a few pounds? Then you need to consume fewer calories. A healthy lunch is a significant step in the right direction! In this article, we share five healthy lunch recipes for inspiration.

Losing weight with a healthy lunch

To lose weight, you need to create a calorie deficit. That means consuming fewer calories daily than you burn. A typical lunch contains between 350 and 550 kcal (1). By cooking smartly, you can prepare a low-calorie lunch that is still very tasty. Below, you'll find five healthy lunch recipes that can aid in your weight loss journey.

Tools for weight loss

Before we dive into the recipes, we'd like to share this with you.

When losing weight, it's wise to monitor your protein intake. You want to burn fat and not lose muscle. Having sufficient protein helps with this. A scoop of protein powder can take you a long way!

While losing weight, you eat less, meaning you also get fewer essential nutrients. Another tool is green juice. One scoop equals 30% of your daily fruit and vegetable needs. Great tip!"

Healthy Lunch Recipes

1. Vegan 'scrambled eggs' with tomato on toast (195 kcal)

This recipe is a plant-based version of the well-known scrambled eggs. But, of course, not with eggs, but with tofu. Delicious with fresh cherry tomatoes on a slice of spelt bread. Low in calories, but very tasty! Tip: if you make multiple portions, you'll have a healthy and nutritious lunch for the next few days.

Ingredients (for 4 servings):

  • 250 grams cherry tomatoes
  • 250 grams tofu
  • 1 small red onion
  • 4 slices of spelt bread
  • ½ teaspoon turmeric
  • 2 tablespoons sunflower oil
  • pinch of pepper and salt, and a bit of (fresh) parsley

Preparation method:

  1. Let the tofu drain. 
  2. Cut the cherry tomatoes into wedges, the tofu into large blocks, and finely chop the red onion.
  3. Heat half of the sunflower oil in a pan and sauté the cherry tomatoes for a few minutes. Turn off the heat, set aside in a separate bowl, and clean the pan. 
  4. Now, sauté the red onion for a few minutes over medium-high heat with the remaining sunflower oil. Add the tofu and turmeric, push the tofu into small pieces with a spatula, and cook for another 5 minutes. 
  5. Meanwhile, briefly toast the bread in the oven or a toaster.
  6. Place the toast on a plate and top it with the sautéed cherry tomatoes and scrambled tofu. Garnish with some parsley and add salt and pepper to taste. 
  7. Bon appétit!

Nutritional value (per serving):

  • Energy - Kcal: 195
  • Fats: 8g
  • Carbohydrates: 21g
  • Fiber: 3g
  • Proteins: 8g

2. Tomato Soup with Green Juice (134 kcal)

A generous bowl of tomato soup. Delicious for lunch on a wet and cold day. And because this healthy lunch recipe is made almost entirely of vegetables, it also contains very few calories. If you're not full after one bowl, just have another. It contains almost as many calories as a brown sandwich, but keeps you full much longer!

Check out the recipe: Tomato soup with green juice

3. Healthy Blueberry Pancakes (87.3 kcal)

Make a large stack of pancakes once, freeze them, and you'll have a delicious and healthy lunch for the whole week. This recipe includes a scoop of Orangefit Protein, adding 5.6 grams of protein to each pancake.

Check out the recipe: Blueberry pancakes

4. Green Smoothie Bowl (265.7 kcal)

A smoothie bowl is essentially just a smoothie but served in a bowl. It's thicker, and you eat it with a spoon. You can also add various fun and tasty toppings, making it a substantial lunch. This green smoothie bowl is loaded with healthy ingredients and low in calories, making it a great lunch recipe for those aiming to lose weight.

Check out the recipe: Green smoothie bowl

5. Zucchini soup with green juice (64 kcal)

Another soup recipe. We love it! And it's ideal for weight loss because healthy soups contain few calories. The scoops of green juice are optional, of course, but it's convenient to get 30% of your daily fruit and vegetable needs right away.

Check out the recipe: Zucchini soup with green juice

Tip: Replace your lunch with Orangefit Diet

You've probably heard of weight loss shakes . You replace one meal, such as lunch, with a low-calorie shake. We were never big fans of this because it wasn't a complete alternative to a healthy lunch.

Until we developed our own! 

Our Diet shake contains only 250 kcal and is packed with healthy nutrients. Plus, it keeps you feeling full for a long time. Perfect for weight loss! The Consumer Association rated it as No. 1 in the meal shake test earlier this year.

More low-calorie lunch recipes

On our website, you'll find plenty of recipes with low calories, from breakfast to lunch, snacks, and dinner. We make weight loss fun. Take a look and get inspired!