Part two of this “Fat burning meals” series, will be covering the best foods for a healthy, fat burning lunch.
A healthy lunch should include moderate carbohydrates. The amount of carbs should be just enough to keep your energy levels up for sustained performance throughout the afternoon. You don’t want to overload the carbs however, and the amounts suggested below will still allow for fat loss.
Protein also plays an integral part of your fat burning lunch. As mentioned in part one of this series, protein will give you a steady supply of energy, helping to combat that afternoon “slump”.
Finally, this meal should include a good serving of fibrous vegetables which can be cooked or raw. Raw salads are preferable, however, cooked is fine too, as long as you don’t overcook them!
The suggested fat burning meals below can be mixed and matched, depending on what you have available and what you feel like on a particular day. Just ensure you always include all three suggestions and just pick one from each line.
- ½ cup cooked, wholemeal or wholegrain, pasta
- 100g tinned salmon or tuna
- Steamed bok choy, spinach, and snow peas
- 150g mashed pumpkin
- ½ chicken breast (about 100g)
- Side salad of rocket, baby spinach, avocado, and cherry tomatoes
- ½ cup cooked, brown or basmati, rice
- 100g grilled white fish
- Steamed vegetables such as carrots, broccoli, zucchini, and brussel sprouts
- 3 Ryvita
- ½ cup low-fat cottage or ricotta cheese
- Salad of lettuce, cucumber, tomato, and bean sprouts
- 2 slices wholemeal or wholegrain bread
- 2 boiled eggs
- Rocket, tomato, and asparagus
If you would like to add dressing or sauces to any of the above, choose a low fat option and use small quantities. In other words, don’t pile it on, just add enough to taste!
A low fat vinaigrette dressing can be made with the following:
- 1 ½ cups extra virgin olive oil
- ¼ cup balsamic vinegar
- ¼ cup freshly squeezed lemon juice
- ½ teaspoon mustard
- freshly ground pepper
Mix all the ingredients together in a jar and shake well. This makes about 2 cups, so use about a quarter of the quantity for one portion of salad. The rest will keep in the refrigerator for 5 days.
photo credit: avlxyz
Fat Burning Meals – Part 3 of 4
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