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What About Lunch?

Don't skip the midday meal. Make a smart, healthy plan.

When trying to lose weight or eat healthier, lunch can sometimes be the hardest part of that journey. You may forget to eat or not have enough time to make a healthy decision. Fast, processed food choice can be tempting, but there are better options. There are delicious ways to 'brown bag' a healthy, low-calorie lunch. Start eating smarter with a lunch that keeps you on track with your health goals and fuels your day.

Importance of lunch

Some people may skip lunch entirely thinking it'll help them lose weight. But what you eat at lunch provides you energy for the rest of the afternoon. Choosing healthy foods for your midday meal can help you focus and keep your appetite in check. So instead of skipping lunch, stock up on nutritious options and pack your lunch the day before.

Lunchtime recipes to try

Next time to pack for your lunch break, try out these delicious recipes from VA's Healthy Teaching Kitchen:

  • Quinoa Salad: A low-calorie, high fiber salad that is packed full of vitamins and antioxidants. For additional protein try adding grilled chicken breast.

  • Chicken Vegetable Stir-Fry: Make your own veggie stir-fry to satisfy any savory cravings. Instead of chicken, you could also try adding lean beef, pork, shrimp.

  • Kale Salad with Apples, Cranberries, and Pecans: This crunchy kale salad provides high nutrients and is low in calories. Keep your salad from getting soggy by packing your dressing in a separate container.

Get help from a dietitian

A one-size-fits-all solution to weight loss doesn't exist. Everyone's metabolism and dietary needs are different. If you are struggling to lose weight, you may want to meet with a Registered Dietitian Nutritionist (RDN). Together you can build a personalized meal plan to help you reach a healthy weight. With My HealtheVet, you can send a secure message to reach out to a VA dietitian.

Learn more about messages on My HealtheVet

Manage your health care with the new My HealtheVet Experience

The new My HealtheVet experience on VA.gov allows you to manage your health care needs in the same place that you manage your other VA benefits and services. You can manage appointments, refill prescriptions, find your medical records, and more. You can also send a secure message to your health care team, all in one place. 

Manage your health care with My HealtheVet on VA.gov

 

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MOVE! Weight Management Program

Healthy Teaching Kitchen YouTube Channel

Healthy Teaching Kitchen

Updated June 9, 2025