Best Foods For Weight Loss | Lunch

Want to fill up but not out?

From the award-winning chefs at the Pritikin Longevity Center in Miami, here are tips and recipes for lunches that are not only tasty and thinning, they’re superbly satisfying. The days of dieting and chronic hunger are over!

Soup is a Best Choice for Weight Loss

A big bowl of soup brimming with hearty, healthy ingredients like vegetables, beans, and potatoes is one of your best lunch choices for both weight loss and overall health, say the physicians and nutritionists at the renowned Pritikin Longevity Center in Miami.

Best Foods For Weight Loss

For the last 41 years, the physicians, nutritionists, exercise experts, and lifestyle-change psychologists at the Pritikin Longevity Center have helped more than 100,000 people from all over the world lose weight and live well.

Guests enjoying lunch at the Pritikin weight loss resort.

Guests enjoying lunch at Pritikin Center.

“We’re not just helping our guests shed body fat. We’re also showing them how to eat till they’re satisfyingly full. Plus, they learn how pleasurable healthy eating can be. When you put all these factors together, you have weight-loss success that lasts,” says Kimberly Gomer, MS, RD, Director of Nutrition at Pritikin.

Scientific Efficacy

The benefits of Pritikin living have been documented in more than 100 studies published in peer-reviewed medical journals not only for weight loss but also for heart health, blood pressure, and diabetes. “No other health and weight-loss resort has been so rigorously studied,” sums up Seth Marquit, MD, Medical Director at Pritikin.

Tap into a few of the Pritikin chefs’ food tips and recipes below.

“Better yet, make your next vacation a life-transforming vacation here at Pritikin,” encourages nutritionist Kimberly Gomer.

Best Lunches For Weight Loss | Pritikin Caesar Salad

At many U.S. restaurants, a seemingly harmless Caesar Salad can pack in nearly 1,000 calories. (A small Caesar Salad at The Cheesecake Factory ratchets up 860 calories!)

That’s what happens when we drench our greens with fatty, oily dressings and add calorie-dense ingredients like cheese, croutons, olives, avocados, and crispy wontons.

Get all the deliciously tangy goodness of a Caesar but for about one-tenth the calories with our Pritikin Caesar Salad, always a hit in the dining room at the Pritikin Longevity Center.

Healthy Caesar Salad Recipe
Pritikin Caesar Salad
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Rating: 5
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Servings Prep Time
2 to 4 people 20 minutes
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Servings Prep Time
2 to 4 people 20 minutes
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Healthy Caesar Salad Recipe
Pritikin Caesar Salad
Votes: 1
Rating: 5
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Servings Prep Time
2 to 4 people 20 minutes
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Servings Prep Time
2 to 4 people 20 minutes
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Ingredients
Servings: people
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Instructions
  1. In a food processor or blender, combine all ingredients except Romaine and Parmesan.
  2. Process until dressing is completely smooth and creamy.
  3. Combine desired amount of dressing with Romaine and Parmesan.
  4. Refrigerate remaining dressing.
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Best Foods For Weight Loss | Baked Potatoes

Baked potatoes are a hearty choice for lunch and weight loss

Ounce for ounce, potatoes are one of the most filling foods for the fewest calories consumed. A big baked potato topped with a calore-light dressing like salsa weighs in at just 300 calories.

For lunch, pair your Pritikin Caesar Salad with a big, satisfying baked potato.

“Don’t believe diet books that ban potatoes,” counsels Pritikin dietitian Lon Ben-Asher, MS, RDN.

“Ounce for ounce, potatoes are one of the most filling foods for the fewest calories consumed. A large baked potato topped with a calore-light dressing like salsa weighs in at just 300 calories.”

The potato is a perfect example of what can happen to a naturally low-calorie-dense food after food manufacturers have “worked” on it. Up shoots the potato’s percentage of calories from fat, as well as its caloric density:

Percentage of calories from fat
Caloric density
Potato (baked) 1% fat 494 calories per pound
French Fries 47% fat 1,435 calories per pound
Potato Chips 58% fat 2,465 calories per pound
Pringles 65% fat 2,750 calories per pound

Healthy, Low-Calorie-Dense Potato Toppings

For toppings for your baked potato, steer clear of calorie-dense choices like butter and sour cream.
Instead, try these tasty, low-calorie-dense alternatives:

  • Fat-free sour cream
  • Mustard
  • Red pepper flakes
  • Salsa
  • Fat-free plain yogurt with a little horseradish stirred in
  • Veggie- and bean-rich soups ladled over your potato
  • Vegetarian chili
  • Tzatziki-style dip (Simply add a little lemon juice, minced garlic, diced cucumber, black pepper, and fresh dill to nonfat, plain Greek yogurt.)

Best Lunches For Weight Loss | Curried Waldorf Salad

Do you like salads that are sweet and savory? You’ll enjoy our Pritikin chefs’ Curried Waldorf Salad, another favorite at the Pritikin health resort.

Curried Waldorf Salad Recipe
Curried Waldorf Salad
Votes: 1
Rating: 5
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Do you like salads that are sweet, savory, and filling? You’ll enjoy our chefs’ Curried Waldorf Salad, a favorite at the Pritikin health and weight-loss resort in Miami.
Servings Prep Time
4 people 20 minutes
Cook Time
0 minutes
Servings Prep Time
4 people 20 minutes
Cook Time
0 minutes
Curried Waldorf Salad Recipe
Curried Waldorf Salad
Votes: 1
Rating: 5
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Do you like salads that are sweet, savory, and filling? You’ll enjoy our chefs’ Curried Waldorf Salad, a favorite at the Pritikin health and weight-loss resort in Miami.
Servings Prep Time
4 people 20 minutes
Cook Time
0 minutes
Servings Prep Time
4 people 20 minutes
Cook Time
0 minutes
Ingredients
Servings: people
Units:
Instructions
  1. In a medium bowl, mix together yogurt, curry, and juice concentrate.
  2. Add remaining ingredients and toss.
  3. Keep refrigerated.
Recipe Notes

Chef's Note: You may substitute orange juice concentrate for the apple juice concentrate.

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Best Lunches For Weight Loss | Yellow Split Pea Soup

Among the best foods for weight loss are soups, stews, and chilis that are full of fiber-rich, low-calorie-dense ingredients like veggies, whole grains, and lean sources of protein like beans, fish, and skinless white poultry.

In research1 at Penn State University, scientists have consistently found that people who began their meals with vegetable-rich soups or stews tended to eat fewer total calories by meal’s end than people not beginning their meals with the soups or stews.

Similar reductions in overall calorie intake have been documented2 with meals that included low-calorie-dense salads.

Our Pritikin chefs’ Yellow Split Pea Soup provides a lot of satiety, or stomach-filling satisfaction, per calorie. Cook up a big batch on the weekend and enjoy this slimming soup for lunch or dinner, or even as a snack, all week long.

Healthy Split-Pea Soup Recipe
Yellow Split Pea Soup
Votes: 1
Rating: 5
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This Yellow Split Pea Soup is deliciously filling but not fattening. Cook up a big batch on the weekend and enjoy it for lunch or dinner all week long.
Servings Prep Time
8 to 10 40 minutes
Cook Time
60 minutes
Servings Prep Time
8 to 10 40 minutes
Cook Time
60 minutes
Healthy Split-Pea Soup Recipe
Yellow Split Pea Soup
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
This Yellow Split Pea Soup is deliciously filling but not fattening. Cook up a big batch on the weekend and enjoy it for lunch or dinner all week long.
Servings Prep Time
8 to 10 40 minutes
Cook Time
60 minutes
Servings Prep Time
8 to 10 40 minutes
Cook Time
60 minutes
Ingredients
Servings:
Units:
Instructions
  1. In a large stockpot over medium heat, add all ingredients up to shallots; cover and simmer for 1 hour.
  2. Add lemon juice, nutmeg and Tabasco.
  3. Puree with hand blender or transfer to a food processor and puree in small batches.
  4. Serve hot and garnished with chopped parsley.
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No time or talent for cooking soup?

No worries! Here’s a quick tip. Open up a can of veggie-and-bean soup, or nuke a frozen package. Just make sure you’re staying away from the many salt-slugged brands on the market.

Pritikin Frozen Soups for Lunch and Weight Loss

The Pritikin line of frozen soups are prepared at the weight-loss resort by the same chefs who prepare all the meals for the resort’s guests. Shop for frozen lunches, soups, dinners, and even desserts in the Pritikin Online Store.

Very-low-sodium, low-calorie-dense brands of soup include:

  • Pritikin
  • Health Valley Organic (No Salt Added)
  • Trader Joe’s (Low Sodium)
  • Tabatchnick Low Sodium (in frozen food sections)
  • Bob’s Red Mill Vegi Soup Mix (Deyhyrated). All you do is add water and let the soup simmer.

While your soup is heating up, build on your soup, if you’d like, by tossing in any fresh veggies you have sitting in the refrigerator bin. And certainly, bags of frozen veggies work, too. (Look for varieties that are pure veggies, no salt or other ingredients added.)

Best Lunches For Weight Loss | Sandwich Tips

Tuna (canned – preferably low-sodium and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread. For healthy blood pressure, seek out bread brands that are low in sodium, such as Food For Life, Nature’s Path Manna Bread, and Alvarado Street Bakery. To enhance flavor, warm your bread in a toaster or oven.

Enjoy a Tuna Wrap as a Weight Loss Lunch

A whole-grain wrap stuffed with tuna or chicken breast and lots of veggies is a filling, weight-reducing lunch idea.

Veggie burger (choose lower-sodium varieties) topped with lettuce, slices of fresh tomato, and mustard in a whole-wheat bun. Another topping tip: Open up a jar of roasted red peppers and layer your patty with a couple of luscious slices.

Lavash wrap. Keep several types of greens and chopped veggies like carrots, onions, celery, and tomatoes in the fridge. To make your wrap, simply spread out a 100% whole-wheat Lavash wrap. Top with greens, veggies, and a little balsamic vinegar or low-cal, low-sodium salad dressing. If you have leftovers like roasted chicken or grilled salmon, add them. Sprinkle with freshly ground black pepper. Roll the wrap up, and you’re out the door.

Best Lunches For Weight Loss | Leftover Magic

Soup or vegetarian/bean chili made the night before often tastes even better the next day. To keep hot entrees hot, use an insulated wide-mouth thermos.

Another tip for lunch: Pour your soup or chili over a baked potato.

Have leftover whole-wheat pasta or another cooked whole grain like brown rice or quinoa in the fridge? Bring it to work in your thermos.

Round out your lunch by packing some fruit and a big bag of veggies like baby carrots, cherry tomatoes, celery, and radishes.

Enjoy Big Foods For Lunch and Lose Weight

For the same number of calories that are in a small handful of peanuts, you can eat 2.5 pounds of strawberries.

For your veggies, whip up a zesty dip, if you’d like. In a food processor, blend pinto beans, chopped red onion, lime juice, and salt-free Mexican or Southwest seasoning (good brands include Spice Hunter, Lawry’s, and McCormick).

Best Lunches For Weight Loss | Fruit On the Side

Like vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food, but not a lot of calories.

Here’s a great example: For the same number of calories that are in a small handful of peanuts (about 2 ounces), you can eat 2½ pounds of strawberries (which is about 5 of those green boxes that strawberries often come in.)

You can even turn fruit into a delicious sandwich. Combine fresh pineapple chunks with nonfat ricotta cheese. Smooth over a slice of whole-wheat toast. Yum.

Health Resort

Take life to the next level, and be all that you can be. That's what a vacation at Pritikin is all about. Live better. Look better. Best of all, feel better.

All-Inclusive Program

Since 1975, 100,000+ people have come to Pritikin. We are the longest-running, most scientifically documented health resort in America.

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Our newly renovated guest rooms at the health resort are spacious, serene, and amenity-rich. Each has a gorgeous garden view.
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