Healthy Lunches for Dieting


Healthy lunches for dieting is important because it is the meal that throws people off of their diets the most. This is because people are typically at work and forget to bring healthy meals with them when they go to work or to school. Healthy, easy to make meals or critical to your success when dieting. I try to teach my clients to go low carb in the middle of the day. This is because you don’t want your blood sugar to spike while sitting at a desk job. Blood sugar spikes cause fat accumulation. These diets will help prevent fat gain and keep your metabolism going.

1. Dustin’s No Bread Turkey Club Wrap

Healthy Lunches for Dieting


4 slices of Bacon

1 Huge Slice of Lettuce

2 Slices of Deli Turkey

1 a Slice or Two of Tomato

Salt and Pepper to Taste

Nutrition: 220 Calories Fats: 11g Carbs: 6g (net) Protein: 20g

2. 1st Phorm Level-1 Protein Meal Replacement Shake

1st Phorm Level-1 Protein Review

Fantastic tasting protein shake that mixes great with water, milk, or almond milk. Only $1.67 a shake for a complete meal. Includes fast and slow digesting proteins that keep you full. Both low fat and low carb. 24 grams of protein.

Nutrition: 138 calories Fats: 2.5g Carbs: 4g net Protein: 24g

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3. Chick-fil-A Grilled Nuggets

Image result for chick fil a grilled nuggets

One of the few fast food options that are healthy, Chick-fil-A nuggets are tasty and healthy for you. Will be more expensive than other options on the list, however they are a great option from a fast food restaurant.

Nutrition: 140 calories Fats: 3.5g Carbs: 2g Protein: 25g

4. Grilled Chicken and Broccoli

Image result for homemade grilled chicken and broccoli

Many dieters have tried the old faithful chicken and broccoli to lose weight because it works! 4 ounces of grilled chicken and a serving of broccoli.

Nutrition:  242 calories Fats: 8g Carbs: 4 net Protein: 34.5

5. Wendy’s Chili

Image result for wendy's chili

Affordable? Healthy? Wendy’s chili is full of protein and fiber and is great for the dieter.

Nutrition: 170 calories Fats: 5g Carbs: 12g net Protein: 15g

6. Dustin’s Tempeh BLT Wrap

High Protein Vegetarian Meals Vegan Tempeh BLT Wrap

Tempeh is a “cousin” of tofu. It isn’t for me, however vegans love it! It is extremely high in protein, and this will give you the protein requirements you need!

Nutrition: 382 calories, Fats: 26 g  Carbs: 17g carbs net Protein: 23g

7. Grilled Chicken with Hearty Green Salad w/Oil and Vinegar Dressing

Image result for grilled chicken and salad

One of my favorite lunches of all time. I grill 2 pounds of chicken breast so that I have 6 ounces of chicken breast per meal. Pair with leafy green spinach/lettuce mix. I only use oil/vinegar dressing because it is low carb, high healthy fats.

Nutrition: 464 calories, Fats: 15g  Carbs: 16.5g carbs net Protein: 52g


If you have trouble staying away from carbs (trust me I know!) Try GDA from 1st Phorm. You can read my review here: It blocks carbs and helps you lose weight!


Thanks for reading and please share with friends,


Dustin Holston

Sports Nutritionist and Personal Trainer


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