Trying to Lose Weight But Always Grabbing Lunch Out? Here’s How to Stay on Track
If you're in the office and trying to lose weight, one of the biggest challenges can be lunch.
You’ve got limited time. There’s a Pret or Greggs on every corner. And meal prep feels like a mission.
The good news? You can still lose weight — even if you’re buying lunch every day. It just takes a bit of strategy.
Here’s how to make smart choices without turning into “that person” eating plain chicken and lettuce every day.
1. Get Your Breakfast and Dinner on Lock
If lunch is your wildcard, make breakfast and dinner your anchors.
Keep them:
High in protein
Made at home where you control ingredients
Consistent Monday to Friday
That way, even if lunch isn’t perfect, your overall day stays on track.
2. Don’t Just Rely on Willpower at 1pm
If you head to the shops when you're already starving and stressed, you'll default to the highest-calorie, most comforting option.
Instead:
Have a few “go-to” lunch options you already know work
Check menus online while you’re on the train in
Bring a high-protein snack (like a yoghurt or a bar) to tide you over if needed
3. Start With Protein
Whatever you're choosing, scan the options for something with a decent protein source.
Go for:
Chicken, turkey, tuna, eggs
Tofu or edamame if you're veggie
Greek yoghurt pots or protein shakes if you're in a rush
Then build around it. Protein keeps you full and helps preserve muscle while losing fat.
4. Watch the Hidden Calories
It’s not always the main part of your meal that racks up calories — it’s the extras.
⚠️ Watch out for:
Dressings and sauces
Cheese, mayo, pesto
Pastries, wraps, and paninis with lots of oil
“Healthy” grain bowls with 800+ calories from nuts, oil, and carbs
Often it’s the difference between a 400-calorie lunch and a 900-calorie one.
5. Think “Balanced, Not Boring”
You don’t need to eat sad salads every day. But you do want to aim for:
Protein + veg or salad + carb portion you control
Example combos:
Chicken salad + a pack of rice or a small bread roll
Tuna sandwich + side salad or fruit pot
Pret’s grilled chicken salad + a yoghurt or snack bar
It’s not about restriction — it’s about balance.
6. Save the Indulgent Choices for Days That Matter
If you're eating out every day, you don’t need every lunch to be a treat.
Ask yourself:
“Is this just fuel for the day, or a proper meal out with colleagues?”
If it's just a quick grab-and-go, go with the smart choice. Save the indulgent stuff for Friday lunch with your team or a birthday meal.
7. Track or Guesstimate — Don’t Ignore
If you're working on fat loss, it’s worth tracking your lunches — or at least estimating. (if you’re using calorie tracking as a strategy)
Tips:
Use MyFitnessPal (Riverside clients can use the Riverside App) to search the chain or item
If calories aren’t listed, overestimate
Track before you eat so you can make tweaks if needed
Even if you’re not 100% accurate, tracking builds awareness — and awareness = progress.
8. Don’t Skip Lunch to “Save Calories”
Skipping lunch usually leads to overeating later.
It’s better to eat something balanced and modest at lunchtime than go hours without food and end up snacking all afternoon or raiding the fridge at 6pm.
9. Plan Your Week
You don’t need to meal prep seven days a week — but having a rough plan makes life easier.
Try this:
Bring lunch 2 days a week (leftovers, wraps, or meal deals with swaps)
Eat out 2-3 days but choose wisely
Have 1 day for a “treat” lunch if you want it
That’s more realistic than forcing yourself to pack Tupperware daily.
Final Thought: Consistency Wins
You don’t need to be perfect. You just need to be consistent enough, most of the time.
Make better choices often. Build routines that work. And don’t panic if one day goes off plan.
Need Help Creating a Fat Loss Plan That Fits Your Office Routine?
We help busy professionals lose fat and build healthy habits — without extreme diets or meal-prep marathons.
Book a free intro and let’s build a plan that works with your lifestyle.
