Food That Works: 11 Lunch Ideas For Best “Weight Watcher Meal”

The love and hate relationship with our body changes time to time. At some point of time, usually before the age 25, weight-gain is not really an issue for majority of the people. But as you cross25 and reach the age of 26 you start gaining those extra pounds, mostly when your food intake is unhealthy or your physical activity is close to none.

Therefore, with the added years in your life you should start making smart choices about your food and your fitness regime.

Just like any other meal of the day lunch is a vital part of the day. Worst you can do to your body is following a crash eating weight loss diet plan or skip a meal—breakfast, lunch or dinner. Similarly, if you are one of those many people who skip lunch and eat twice a day you might be starving your body and that might be one of the reasons for your weight gain. So, one of the important weight loss tip is do not starve yourself. The best way to lose weight is follow a healthy eating plan.

Another thing that might help you in weight-loss journey is to not go for shortcuts for losing weight because that doesnot gives permanent results.You might read it in a magazine, on an online forum or might come to know in some marketing campaign promoting a weight loss drug or supplement that specific pills can miraculously results in shedding extra pounds. When the truth isthat no food supplement or pill would work unless you do too.

Reasons For Those Extra Pounds

The basic reasons for gaining extra weight are summed up to three possibilities. You might not be losing weight because:

  • You are consuming extra amount of calories
  • You are lazy and cannot even think of exercising
  • You are not eating the right kind of foods

Under these set of affairs the only hope for losing weight can come to life by working on the above three possibilities or even one of them in the beginning.

Timing For Lunch:

You better devour that delicious lunch of years after a morning snack. Set your alarms for 2-3 hours whenever you are about to eat your morning snack. And in case if you are an exercise freak then savor your lunch after you finish the drill, you have to nosh that food to maintain your weight.

Easy Lunch Ideas For Weight- Watchers

For starters, you should know the cause that is making you fat. If these are the long working hours that are taking over your life in a way that you do not get time to prepare healthy recipes.Or you are a college or university going student and do not have access to healthy food at your cafeteria, then, let us help you in bringing all the information to you about the foods, the recipes and the calories—that you should be eating to keep those extra poundsmiles away from you.

Calorie Count For Weight Loss

Nutritionists and dietitians around the world agreeto the fact that calorie intake for those who want to reduce weight should be not more than 1800 Calories. For every 1 pound of weight loss, 500 calories should be compromised. For weight watchersthe lunch is an important meal that should not exceed 500 calories.

Foods For weight Loss

If you are interested in knowing the foods that won’t add weight to your body even if you eat them, then continuing reading:

Cruciferous vegetables, Salmon, Leafy greens, Lean proteins, Tuna, Tofu, Baked potatoes/ sweet potatoes, Beans & legumes, Soups & stews, Avocado, Olive oil, Apple cider vinegar, Nuts, Whole grains (Quinoa), Chilli peppers, Grape fruit, Chia seeds, Coconut oil, yogurt, Brown rice

Lunch Ideas For Best Weight Watcher Meal: Feta-Avocado-Sandwich

Calories per serving: 441 calories

Healthy feta-avocado sandwich is the perfect bliss to keep you on the weight loss track.This super-delicious combo of avocado, lime, black pepper and chili pepper can be made in 10 minutes. Making it with rye bread—the ultimate weight loss grain can keep it even healthier. But if you are a weight loss enthusiast and want to add on a bit of protein to it—go for the feta!


  • 1 Slice Rye Bread (58 calories)
  • 1/2 Ripe Avocado (114 calories)
  • 1/2 Red Chili pepper (9 calories)
  • 2 Cherry Tomatoes (6 calories)
  • 1/2 Lime (6 calories)
  • 3 ounceFeta cheese (225 calories)
  • 50 g iceberg lettuce (7 calories)
  • 1⁄4 onion (sliced) (16 calories)
  • Pinch of oregano
  • Pinch of black pepper



Combine avocado with lime juice, chilli pepper and put it on toasted rye bread.  Then add tomato, lettuce and onion and feta. Sprinkle oregano and a pinch of black pepper if you like.Last but not the least put the second slice over the top of the sandwich to make it ready to eat!

  1. Stir Fried Veggies With Quinoa

Calorie 328


1/2 cup green onions (chopped) (16 calories)

2 cloves garlic (paste) (9 calories)

1 cup carrots (striped) (50 calories)

1 small capsicum (striped) (40 calories)

½ small onion (29 calories)

1 small sweet potato (diced) (86 calories)

1 tsp olive oil (40 calories)

1 tsp sesame oil (40 calories)

2 tablespoons soy sauce (18 calories)

Kosher or sea salt to taste





Add quinoa in a sauce pan, dip it in water and bring to boil until all of the water gets absorbed for about 15 minutes. Then set aside in a bowl. In a separate skillet slightly heat olive and sesame seed oil at low heat. Add all the vegetables and cook with lid on for 8-10 minutes until vegetables gets soft. Add garlic and cook for a minute more. Then add soy sauce, paprika, cumin and a pinch of kosher salt and heat for about 1 minute more. At the end add quinoa and cook for 5 minutes. Savor your taste buds whilst losing weight.

  1. Vegetable Stew With Brown Rice

Calories per serving:  163 (vegetable stew)+ (brown rice) 218= 381 calories

This vegetable stew is low in calories and is everything but unhealthy. Eating this delicious stew with a small serving of boiled rice is in the safe-eating range for weight watchers.


  • 2 peeled tomatoes (44 calories)
  • 1/4 cup kidney beans (54 calories)
  • 3 chestnut mushrooms (12 calories)
  • ¼ red onion (17 calories)
  • ½ red chili pepper (10 calories)
  • ½ small zucchini (10 calories)
  • 1 small carrots (12 calories)
  • 1Garlic clove (4 calories)
  • Fresh Basil (to decorate)


Dice vegetables. Take olive oil and heat it in a large container for 1 minute. Fry onion in it for 2 minutes and add carrots and fry for another couple of minutes. Then add zucchini, mushrooms, garlic and chili and fry for about 5 minutes. After that let the tomatoes and the kidney beans simmer for 15 minutes. Add fresh basil on top. Relish it with a small cup of boiled brown rice.

  1. Healthy Iceberg Salad With Cashews Dressing

204 calories per serving

This healthy salad recipe can be your perfect weight loss companion. It is very easy to make and contains all weight-friendly foods. Iceberg lettuce, onion, tomatoes, cashews, with a dash of olive oil, lemon and black pepper helps in providing a solid metabolism boost which aids in loosing those extra pounds.

Here is a quick recipe if you fancy losing some weight! It only takes 15 minutes to get ready. This recipe yields two servings.


For salad

100g iceberg lettuce (14 calories)

1 medium tomato (diced) (22 calories)

1⁄4 onion (sliced) (16 calories)

1⁄4 cup raw walnuts (chopped) (196 calories)


Take a bowl and cut lettuce into small pieces. Combine all the ingredients.

Ingredients For Dressing

1⁄2 cup raw cashews (150 calories)

1 garlic clove (4 calories)

2 tablespoons fresh lemon juice (6 calories)

1⁄4 teaspoon salt

4 tablespoons water

Black pepper (a pinch)

For Dressing

Blend all ingredients together in a blender. Drizzle the dressing over the lettuce and sprinkle some black pepper and enjoy!

  1. Spicy Tuna Salad

This spicy tuna salad is the perfect weight loss meal for those who want to get stuffed by eating low caloric food. With this simple yet effective recipe you can also enjoy a healthy dessert.

 163 calories


1/2 cup baby spinach (3 calories)

1 cup grilledtuna (cubed) (148 calories)

1 Tbsp fresh lemon juice (3 calories)

1 Tbsp Dijon mustard (4 calories)

1/2 jalapeno(diced) (2 calories)

1/2 medium celery stalk (chopped) (3 calories)

Dash of black pepper



Take a bowl and mix all the ingredients together. Yes that is super-easy lunch idea for weight- loss.

  1. Fruit Salad With lime And Mint


This low caloric fruit salad can satisfy your sweet-tooth whilst keeping your weight in a manageable range. Seasonal fruits of your choice can be tossed in low-fat dressings and this easy and simple salad can be packed and taken to your office or college very easily.


¼ cup Melon (27 calories)

½ cup Blueberries (41 calories)

¼ cup Kiwi (27 calories)

¼ cup Mango (27 calories)

¼ cup peaches (18 calories)

¼ cup orange (28 calories)

2 tbsp Lime juice (8 calories)

1 tbsp Mint extract

A pinch of salt



Combine all the fruits in a bowl and season with lime juice, mint extract coupled with a pinch of kosher salt if you like!

  1. Pineapple And Beans Guacamole

Pineapple is considered amongst one of the best fat burning foods.

1 medium Avocado

For Green salsa:

¼  cupTomatoes (cubed) (8 calories)

4 Green chilies

¼ Onion (46 calories)

For Guacamole:

1 teaspoon sour cream

¼ cup pineapple (chopped)

¼ cup black beans

½ jalepeno pepper (minced)

½ Onion (chopped)

1 tbsp garlic (minced)

1 tbsp lime (juiced)

A pinch Cumin (ground)

½ tsp low sodium Himalayan salt


weight watcher meal



Blend in the first three ingredients for the green salsa in a blender and witness the salsa right in-front of you. Then Take a large bowl and mash avocado. Add salsa and sour cream and mix. Then, add pineapple, beans, jalapeno, onion, garlic, lime juice, salt and cumin. Chill for two hours before serving! Eat with rice crackers or sweet potato fries.

  1. Oven-Baked Sweet Potato Fries With Guacamole

Ironically, Sweet potatoes can be one of the best weight watchers snack and can be enjoyed with spicy salsa or guacamole. Eating it with other sides gives you enough calories need for lunch time out of the weight watchers diet.

174 calories

2 tablespoon Olive oil (80 calories)

3 Sweet potatoes (sliced into strips) (86 calories)

½ teaspoon paprika (3 calories)

½ teaspoon garlic powder (5 calories)


weight watcher meal



Preheat oven to 450 degree Fahrenheit. Take a baking tray and line it with baking sheet. Take a large bowl and toss sweet potatoes with enough oil. Sprinkle paprika and garlic powder evenly. Bake until sweet potatoes are soft for about 20 minutes. Take out and enjoy!

These sweet potato fries can be eaten with either with guacamole or spicy salsa.

  1. Spicy Guacamole Burritos

It is one of the very fulfilling and easy-to-be-made weight watchers foods that is actually good for vegans. If you want to satisfy your palette with the amazing tastes while staying on the weight watchers diet then this recipe is totally for you!

Calories: 333


1/4 cup beans (55 calories)

1/4 cup salsa (17 calories)

3 tablespoons guacamole (69 calories)

1 cup romaine lettuce (8 calories)

2 small whole-wheat tortillas (184 calories)


In a bowl mix together beans and salsa, guacamole, and lettuce on tortillas and roll them up. The perfect spicy guacamole burritos are ready to be eaten!

  1. Turkey And Feta Sandwich

300 calories

3 oz grilled turkey breast (chunks) (88 calories)

1 red cherry tomato (cubes) (3 calories)

1/4 cup cucumber(chopped) (4 calories)

4 large black olives (sliced) (20 calories)

1/2 Tbsp olive oil (60 calories)

1 tsp fresh mint sauce (10 calories)

1 tsp fresh lemon juice

1 oz feta (cubed)(45 calories)

1 slice whole-grain bread (69 calories)

Marinade turkey with your favorite spices and cook it on the grill. When the turkey is done cut it into small chunks. Mix all the ingredients for salad in a bowl. Toast the bread, put salad on the top and cover it with turkey chunks and feta! Your delicious sandwich is ready!

11.Lemon Baked Chicken

Servings 2

Calories: 500

¼ cup olive oil (477 calories)

3 garlic cloves minced (12 calories)

2 lemons (juiced) (24 calories)

2 lemons (sliced) (44 calories)

1 tbsp dried oregano (9 calories)

1 tsp fresh thyme (chopped)

A pinch of Kosher salt

A pinch of Black pepper (ground)

2 chicken breast pieces 6 oz (boneless) (360 calories)

½ cup low-fat plain Yogurt (77 calories)


Preheat oven to 400 degrees F.Marinade chicken with all the ingredients except olive oilfor about 1 hour and place it in the refrigerator. Take out the marinated chicken and pour it in the 9-inch baking dish. Cut the lemon into slices and tuck them in between chicken slices. Pour olive oil over the top of chicken pieces. Bake for 30 to 40 minutes. Take it out if the chicken is slightly brown and serve the hot looking chicken with the sauce!

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