Structured Lunch Plans for Maintaining Your Current Weight

Choose a lean protein source such as grilled chicken breast, tofu, fish, or beans. Aim for a portion size that fits your dietary needs, typically around 3-4 ounces.

Lean Protein Source

Include a serving of whole grains like brown rice, quinoa, whole wheat pasta, or whole grain bread. These provide fiber and complex carbohydrates for sustained energy.

Whole Grains

Fill half of your plate with non-starchy vegetables such as leafy greens, broccoli, bell peppers, carrots, or cucumbers. These are low in calories but high in nutrients and fiber.


Add a source of healthy fats such as avocado slices, nuts, seeds, or a drizzle of olive oil on your salad. These fats support satiety and provide essential nutrients.

Healthy Fats

Include a side salad with a variety of colorful vegetables and a light dressing, or opt for a broth-based soup packed with vegetables and lean proteins.

Side Salad or Soup

Drink water or herbal tea with your meal to stay hydrated and avoid confusing thirst with hunger.


Limit or avoid sugary beverages like soda, fruit juices, or sweetened teas, as these can add unnecessary calories and sugar to your meal.

Avoid Sugary Drinks

Pay attention to portion sizes and avoid oversized servings. Use smaller plates or bowls to help control portions and prevent overeating.

Portion Control

Practice mindful eating by focusing on the flavors, textures, and sensations of your meal. Chew slowly, savor each bite, and stop eating when you feel comfortably full.

Mindful Eating

Keep your lunches interesting by incorporating different protein sources, grains, vegetables, and flavors to prevent boredom and ensure a balanced intake of nutrients.


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