While we know that eating a burger and fries from McDonalds is not going to be the best option for you if your aim is to lose weight, many of us still find it difficult to choose a healthier alternative.
However, with the following advice perhaps you will get some ideas on what to eat for lunchtime weight loss.
How many calories?
If you are aiming to lose weight then you need to watch your calorie intake.
You should aim to eat meals at lunchtime that contain between 400-450 calories, any more than that and you may start to struggle with weight gain rather than losing the weight as you had hoped.
How much protein?
For protein you should aim to consume around 20-30 grams of protein, which should amount to around 17-25% of your total calories.
The reason for such a large amount of protein is that it can help keep you fuller for longer as it takes so much longer than carbohydrates to digest.
How much fibre?
Your lunchtime fibre intake should be around 8 grams, which is about 30% of your recommended daily intake.
Fibre can also help fill you up and is important for a healthy digestive system.
How many carbs?
While carbs are often frowned upon when attempting to lose weight this does not mean that they should be excluded entirely.
In fact you should try to include 50-65 grams in your lunchtime menu.
These carbs will give you the energy you need to avoid feeling sluggish, however you need to be careful not to overdo them as this can result in the same occurring.
If possible try to aim for whole grains rather than refined carbs such as white flour and sugar.
How much sugar?
Your sugar intake should be as low as possible, preferably no more than 4 grams for lunch.
If you have a sweet tooth then aim for the natural sugars found in fruit rather than those confectionaries.
How much fat?
Whatever you do avoid those saturated fats found in processed junk food. Instead aim to eat healthy fats such as those found in nuts, seeds, avocado and olives.
You should aim to include 13-18% healthy fats each lunchtime.
When should you eat?
When choosing to eat lunch you should try to aim for a time around 1-3 hours after your mid-morning snack.
Just remember the above tips and your lunchtime menu will improve leading to the weight loss you desire.