This Low-Cal, Protein-Packed Indian Shrimp Curry Recipe Tastes Truly Decadent

Quiz time! Which of the following comes to mind when you hear the words “weight-loss lunch”:

A. A low-cal TV dinner that contains approximately three bites of chicken and five bland green beans

B. Cottage cheese and celery sticks

C. Kale salad with a side of kale

D. All of the above

Yeah, I get it. Healthy lunches for weight loss traditionally suck.

But there are actually some pretty delicious ways to brown bag a healthy, low-calorie lunch without resorting to any of the above-mentioned diet stereotypes. Any of these lunches that will keep you on track with your weight-loss goals:

1. Indian Shrimp Curry

SkinnyTaste

Calories: 224

This yummy Indian recipe from SkinnyTaste swaps heavy cream for coconut cream to lighten things up, and lean protein will keep you full without weighing you down.

Ingredients:

• 1 tablespooncanola oil, divided
• 1 pound shrimp, peeled and deveined
• 1/2 yellow onion, finely chopped
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 1/2 teaspoons ground turmeric
• 1 teaspoon curry powder
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 2 cloves garlic, minced
• 1 15 ounce can tomato sauce
• 3/4 cup lite canned coconut milk
• 1/2 teaspoon Kosher salt
• cilantro and chili peppers for garnish

Directions:

2. Roast Beef and Horseradish Wrap

Levi Brown

Calories: 300

Greek yogurt is a great mayo substitute—even light mayonnaise can’t compare when it comes to saving calories and fat.

Ingredients:

• 2 Tbsp 2% plain Greek yogurt
• 1 Tbsp horseradish sauce
• 2 leaves Bibb lettuce
• 4 slices lean deli-style roast beef
• 4 slices tomato
• 1 cup fresh raspberries

Directions:

3. Tuna-Avocado Sandwich

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Calories: 350

An avocado a day may help to keep the doctor away, research shows.

Ingredients:

• 1/3 avocado, mashed
• 1/2 Tbsp lemon juice
• 4 oz white albacore tuna, drained
• 1 thick slice tomato
• 1 piece butter lettuce
• 1 slice red onion
• 1 slice whole-grain bread

Directions:

4. Tofu Salad

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Calories: 330

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that people who ate 1.5 ounces of almonds a day for six weeks reduced their belly fat and waist circumference more than those that ate a high-carbohydrate, calorie-matched snack.

Ingredients:

• 1 Tbsp soy sauce
• 1 Tbsp almond butter
• 1/8 tsp minced garlic
• 4 oz tofu, extra firm, thinly sliced
• 1 cup snow peas, slivered
• 1/2 tsp sesame seeds
• 2 Scandinavian crispbread crackers

Directions:

5. Salmon Avocado ‘Sushi’

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Calories: 470

The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.

Ingredients:

• 1/2 avocado, thinly sliced
• 2 oz smoked salmon, thinly sliced
• 1/4 cup cooked rice noodles
• 1/4 papaya, thinly sliced
• 1 Tbsp chopped scallions
• 2 sheets nori seaweed
• 1 lime wedge

Directions:

6. Burger and Fries

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Calories: 490

Who says you have to forgo your favorite burger-and-fries combo when you’re on a diet? These replacements keep your favorites low-calorie.

Ingredients:

• 1 Organic Sunshine Garden Herb burger
• 1/2 Food for Life sprouted whole-grain bun
• 2 leaves romaine lettuce
• 1 thick slice red tomato
• 2 tsp Dijon mustard
• 1 small sweet potato
• 1 tsp olive oil
• Cinnamon
• Cumin
• Paprika

Directions:

7. Fiesta Salad

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Calories: 410

Keep your taco salad healthy by swapping out beef for lean turkey.

Ingredients:

• 4 oz ground turkey (93% lean)
• 1 1/2 tsp Simply Organic Southwest Taco seasoning
• 3 cups shredded romaine lettuce
• 1/4 cup black beans
• 1/2 cup diced tomatoes
• 1/4 cup yellow corn
• 1 Tbsp cotija cheese
• 5 blue-corn tortilla chips, crumbled

Directions:

8. Winter Sausage and Lentil Salad

Rodale

Calories: 390

Chances are you’re not utilizing fennel in your cooking, but you should be—it’s loaded with phytonutrients, vitamin C, fiber, folate, and potassium.

Ingredients:

• 1 link pre-cooked chicken sausage (3 oz)
• 1 tsp garlic salt
• 1/2 cup cooked lentils
• 1/2 bulb fennel, finely diced
• 1/2 Granny Smith apple, finely diced
• 1/2 stalk celery, finely diced
• 2 cups arugula
• 1 tsp olive oil
• 1 tsp red wine vinegar
• 1/2 tsp Dijon mustard

Directions:

9. Winter Grains

Rodale

Calories: 420

Replace that plain old salad with a grain bowl filled with farro and chickpeas to stay full.

Ingredients:

• 1/4 cup dry farro
• 1 1/2 tsp olive oil
• 1 Tbsp filtered apple cider vinegar
• 1 tsp agave nectar
• 1 tsp orange zest
• 1/2 cup sliced kale
• 1/2 cup chickpeas
• 1/2 blood orange, sectioned

Directions:

10. Spicy Chicken Salad

Rodale

Calories: 266

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

Ingredients:

• 1 cup roasted skinless chicken breast, cubed
• 1 Tbsp fresh lemon juice
• 4 tsp Dijon mustard
• 1/2 jalapeno, diced
• 1/2 medium celery stalk, chopped
• Dash of black pepper
• 1 cup baby spinach

Directions:

11. Open-Faced Lox Sandwich

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Calories: 250

Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.

Ingredients:

• 1 slice pumpernickel bread
• 2 Tbsp part-skim ricotta
• 4 oz smoked salmon
• 2 Tbsp capers
• 1 1/2 Tbsp minced onions

Directions:

12. Egg Salad Sandwich

Levi Brown

Calories: 303

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.

Ingredients:

• 1 tsp Dijon mustard
• 2 slices multigrain bread
• 1 hard-boiled egg, sliced
• 2 Tbsp shredded cheddar cheese
• 1/4 cup chopped scallion
• 1/4 cup raw spinach
• Juice of 1/4 lemon

Directions:

13. Salmon Cucumber Boats

Levi Brown

Calories: 431

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Salmon boat ingredients:

• 3 oz canned pink salmon, drained
• 1 Tbsp capers
• 1 tsp yellow mustard
• 2 Tbsp plain low-fat yogurt
• Dash salt
• Dash pepper
• 1 cucumber

Directions:

Side salad ingredients:

• 3/4 cup romaine lettuce
• 2 Tbsp chopped macadamia nuts
• 1 clementine
• 2 tsp olive oil
• 1/2 Tbsp cider vinegar
• Dash salt
• Dash pepper

Directions:

14. Autumn Pumpkin Mix

Levi Brown

Calories: 387

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

Ingredients:

• 3/4 cup Brussels sprouts
• 1 cup cubed pumpkin
• 2 tsp olive oil
• 1 oz crumbled goat cheese
• 2 Tbsp pistachios
• 1/2 medium pear, sliced
• 2 Tbsp balsamic vinegar
• 2 tsp yellow mustard

Directions:

15. Open-Faced Turkey and Feta Sandwich

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Calories: 367

An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Sandwich ingredients:

• 1 slice whole-grain bread
• 3 oz sliced turkey breast
• 1/4 cup baby spinach
• 1/4 cup sun-dried tomatoes
• 1 Tbsp feta

Side salad ingredients:

• 12 yellow or red cherry tomatoes, halved
• 1/4 cup chopped cucumber
• 4 large black olives, chopped
• 1 Tbsp chopped scallion
• 1/2 Tbsp olive oil
• 1/2 tsp fresh lemon juice
• 1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

16. Tabbouleh and Tuna on Greens

Levi Brown

Calories: 374

This grain’s resistant starch could make you resistant to mindless afternoon grazing.

Tabbouleh ingredients:

• 1/2 cup cooked bulgur
• 3 Tbsp finely chopped fresh parsley
• 1/2 medium tomato, chopped
• 1/2 Tbsp olive oil
• 1 Tbsp fresh lemon juice
• 2 Tbsp chopped scallions
• 1/2 clove garlic, minced

Salad ingredients:

• 3 oz canned water-packed light tuna, drained
• 1 1/2 cups red leaf lettuce
• 1 cup romaine lettuce
• 1 medium carrot, shredded
• 1 4-inch whole-wheat pita

Directions:

17. Chicken Panini

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Calories: 292

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Ingredients:

• 1 1/2 oz sliced low-fat Swiss
• 1 oz sliced reduced-sodium Black Forest deli ham
• 1 oz sliced reduced-sodium deli chicken breast
• 1 whole-wheat roll (12 oz total), sliced and gutted
• 1/4 cup marinara sauce, heated

Directions:

18. Mozzarella and Tomato Salad

Levi Brown

Calories: 243

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Ingredients:

• 1 medium tomato, cubed
• 1 oz fresh part-skim mozzarella cheese, cubed
• 1 cup fresh spinach leaves
• 1 clove garlic, pressed
• 1 1/2 tsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sunflower seeds
• 1/4 tsp black pepper

Directions:

19. Grilled Chicken and Pineapple Sandwich

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Calories: 387

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 Tbsp Teriyaki sauce
• 1 slice Swiss cheese
• 1 slice pineapple (1/2″ thick)
• 1 whole-wheat kaiser roll
• Red onion, thinly sliced (to taste)
• Pickled jalapeno slices (to taste)

Directions:

20. Chicken Goat-Cheese Quesadillas

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Calories: 331

This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor. Yum.

Ingredients:

• 3/4 oz goat cheese, softened to room temperature
• 1 Tbsp shredded Monterey jack cheese
• 1/4 tsp virgin olive oil
• 2 Tbsp chopped Vidalia onion
• 1/4 cup frozen corn kernels, thawed
• Pinch ground black pepper
• 1/4 cup diced cooked skinless white-meat chicken
• 1/2 Tbsp chopped fresh cilantro
• 2 six-inch corn tortillas

Directions:

21. Tofu and Cabbage Salad

Levi Brown

Calories: 412

Research suggests that the isoflavones in soy foods may help decrease fat accumulation in the body.

Ingredients:

• 1 cup shredded red cabbage
• 1 cup chopped raw spinach
• 3 oz firm tofu
• 1/2 cup canned mandarin oranges, packed in juice, drained
• 1 Tbsp pine nuts
• 1 oz soft goat cheese
• 1 1/2 tsp olive oil
• 2 Tbsp balsamic vinegar

Directions:

22. Grilled Chicken Salad

Levi Brown

Calories: 417

There’s evidence that consuming vinegar (like in this salad) can aid weight loss. Its acetic acid helps suppress body fat accumulation.

Ingredients:

• 1 1/2 cups baby spinach
• 1/2 cup chopped beets
• 1 Tbsp dried cranberries
• 1/2 oz walnuts
• 3 oz grilled chicken breast
• 1 oz semisoft goat cheese
• 1 Tbsp balsamic vinegar

Directions:

23. Chili-Spiced Salmon Salad

Levi Brown / Rodale

Calories: 283

The omega-3 fatty acids in the canned salmon are known to help reduce inflammation—which could help you lose weight, too.

Salad ingredients:

• 4 oz. canned salmon
• 3 c. Bibb lettuce, torn into bite-size pieces
• 1/4 avocado, diced
• 1 pink grapefruit, sectioned
• 2 slices red onion
• 1/2 c. canned beets, drained and diced
• 10 pistachio nuts, shelled and chopped

Dressing ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 tbsp. fresh orange juice
• 2 tsp. white wine vinegar
• 1/2 tsp. orange zest
• 1/2 tsp. dijon mustard
• 1 large pinch kosher salt
• 1 large pinch chili powder

Directions:

24. Berry Goat-Cheese Salad

Levi Brown

Calories: 222

Make the most of summer produce with berries and tomatoes, while the lean protein from the chicken breast will keep you full and satisfied.

Salad ingredients:

• 1 tbsp. pecans
• 3 c. baby spinach
• 1/2 c. halved strawberries
• 1/2 c. blueberries
• 1 yellow tomato, cut into eighths
• 2 purple radishes, thinly sliced
• 1 skinless chicken breast (6 oz), grilled
• 1 tbsp goat cheese crumbles

Dressing ingredients:

• 1/4 c. sliced strawberries
• 1 tbsp. fresh orange juice
• 1 1/2 tsp. red wine vinegar
• 1/2 tsp. orange zest
• 1/2 tsp. sugar
• 2 tbsp. nonfat greek yogurt
• 1 large pinch kosher salt

Directions:

25. Turkey and Cucumber Sandwiches

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Calories: 275 per sandwich

The horseradish gives this sandwich tons of flavor without piling on unhealthy spreads that can rack up the calorie count.

Ingredients:

• 1/2 c. nonfat mayonnaise
• 1 tbsp. prepared horseradish
• 1/2 tsp. garlic powder
• 1/2 tsp. ground black pepper
• 2 c. finely chopped cooked turkey breast
• 1/4 c. finely chopped scallions
• 8 slices rye bread
• 1 seedless cucumber, very thinly sliced

Directions:

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