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New research shows that eating your biggest meal of the day at lunch instead of at dinner may help you slim down. In a study published in theAmerican Journal of Clinical Nutrition, study participants were instructed to follow a 1,500-calorie diet and either eat most of their calories midday and a smaller dinner, or the reverse. After 12 weeks, the participants who had the big lunch lost 3 more pounds, on average. Researchers think more calories at lunch help to keep hunger at bay, which means less afternoon snacking and fewer daily calories overall.
In this 1,500-calorie meal plan (a calorie level most people will lose weight following), we show you what it looks like to follow this bigger lunch, smaller dinner eating plan. Each lunch recipe adds up to be half of your daily calorie needs (750 calories to be exact), and dinner rings in just around 300 calories. We included breakfast and snack ideas to fill out the rest of your day’s menu.
It may seem crazy to eat so many calories at lunch, but as long as you’re sticking to the 300-calorie dinners and staying close to your daily calorie total, chances are you’ll lose some weight. Whether you’re trying to lose weight, or perhaps looking to better control afternoon snack attacks, give this big lunch, small dinner plan a try and see the difference this eating strategy can make!
Scroll down past the lunch ideas for on-the-go lunch ideas, and breakfast, dinner, and snack recipes.
Lunch Day 1:
Spring Roll Salad
Spring Roll Salad:All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad.
Servewith: 3/4 cup pineapple chunks and 3 Tablespoons peanuts
745 calories per serving
Lunch Day 2:
Chicken Quinoa Bowl with Olives & Cucumber
Chicken Quinoa Bowl with Olives & Cucumber:Olives, cucumber, roasted red peppers and spices come together magically in this healthy chicken quinoa bowl recipe.
Serve with: 1 medium orange and 1 small (4-inch) whole-wheat pita round, toasted and drizzled with 2 tsp. olive oil and seasoned with a pinch each of coarse salt and ground pepper.
741 calories per serving
Lunch Day 3:
Collard & Portobello Grilled Cheese
Collard & Portobello Grilled Cheese:Meaty portobello mushrooms and sautéed collards turn this easy grilled cheese recipe into a healthy meal.
Serve with: 2 servingsSweet Potato Chipsand 3 cups lightly packed salad greens topped with 1/4 cup grated carrot and 1 Tablespoon each olive oil and red-wine vinegar.
742 calories per serving
Lunch Day 4:
Salmon-Avocado Poke Bowl
Salmon-Avocado Poke Bowl:Poke (pronounced poh-kay), the bite-size marinated fish salad famous in Hawaii, has become the meal-in-a-bowl du jour, served in eateries from Los Angeles to New York. It’s just as easy to make at home with this quick recipe. Serving it over a brown rice salad makes it a satisfying meal.
Serve with: 1 1/2 cupsMango & Kiwi with Fresh Lime Zestand1 1/2 cups steamed broccoli tossed with 1 Tablespoon sesame oil and 1 1/2 Tablespoons sliced almonds
743 calories per serving
Lunch Day 5:
Tomato Sandwiches with Basil-Anchovy Mayo
Tomato Sandwiches with Basil-Anchovy Mayo:This healthy tomato sandwich recipe goes above and beyond with extra layers of veggies and herbs. The anchovy flavor in the basil-anchovy mayo is subtle, but you can leave out the anchovy altogether if you prefer.
Serve with: 1 1/2 cupSquash & Corn Chowder
757 calories per serving
300-Calorie Breakfast Recipes
•Creamy Blueberry-Pecan Oatmeal
•Egg-in-a-Hole with Spinach & Bacon
•Raspberry Yogurt Cereal Bowl
•Spinach Smoothie
•Fig & Ricotta Oatmeal
300-Calorie Dinner Recipes
•One-Pot Italian Sausage & Kale Pasta
•Easy Vegetarian Chili
•One-Pot Chicken & Cabbage Soup
•Cauliflower Chicken & “Fried” Rice
150-Calorie Snack Ideas:
ON-THE-GO 750-CALORIE LUNCHES:
•Mango-Coconut Green Smoothie
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