Secrets to Choosing a Healthy Lunch

Updated: May 2



Part two in this series on how to create an entire full day menu will focus on how to prepare a healthy lunch with a proper distribution of macronutrients to be well balanced menu and promote muscle maintenance and weight loss goals.


For a well balanced lunch Dietvana recommends choosing whole grains such as

  • Brown rice

  • Rice and beans

  • Quinoa

  • Couscous

  • Bulgur

  • Starchy vegetables.

Next choos


e a lean protein such as

  • Chicken breast

  • Fish

  • Lean meat

  • Turkey

Fats will usually come from

  • Oils

  • Avocados

  • Dressings


For a 500 calories lunch the macronutrient distribution will be:

30 gram of whole grains or starchy carbohydrates

10 grams of fat

30 grams of protein

10 grams of fiber.


It is important to stay hydrated during the day. At lunchtime you need to have at least a liter of fluid in your body for hydration and to assist with weight loss. Continue to drink another liter of water the rest of the afternoon.


Please send us an email, text or call to assist you with a healthy menu plan.



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