7 Easy Lunches That Melt Love Handles in 30 Days
Love handles–extra weight around the midsection that create bulges around the area–are easy to gain. Lack of physical activity, poor diet, high stress, not getting enough sleep and certain medications can cause fat to accumulate and cause love handles, but there are ways to trim the sides of your tummy and the solution might be as simple as working out and revamping your lunch routine. Certain food combinations can fight fat and help reduce your waistline, says Mary Sabat MS, RDN, LD, who is also a personal trainer. In less than a month, these seven lunch combos can boost your metabolism, curb cravings, and target stubborn fat areas like love handles. Here’s how to eat your way to a slimmer stomach.
Grilled Salmon Bowl with Quinoa, Avocado & Sautéed Kale
Ingredients:
Wild-caught salmon
½ cup quinoa
½ avocado
Olive oil-sautéed kale & garlic
“This anti-inflammatory combo is rich in omega-3s, fiber, and protein—supporting fat metabolism, blood sugar control, and satiety,” says Sabat.
It’s also the ideal meal to prepare ahead of time and make larger portions to save and serve throughout the week.
Chia & Greek Yogurt Power Parfait
Ingredients:
¾ cup Plain grass-fed Greek yogurt
1 tbsp chia seeds
½ cup mixed berries
Crushed walnuts
According to Sabat, “This high-protein, fiber-rich lunch keeps cravings at bay while feeding your gut with probiotics and prebiotic fiber.”
For an optional add-on, Sabat suggests drizzling a little cinnamon and an apple cider vinegar based vinaigrette if having with a salad on the side.
Egg & Avocado Lettuce Wraps with Green Tea
Ingredients:
2 Hard-boiled pasture-raised eggs
½ Avocado
Romaine or butter lettuce
Cucumber
Dijon or olive oil drizzle
Served with iced green tea.
“Healthy fats, fiber, and protein work together to stabilize insulin levels and promote fat-burning, especially around the midsection,” says Sabat.
This meal is perfect for making the night before and grabbing on the way out the door.
Tuna-Kale Salad with Olive Oil & Apple Cider Vinegar Dressing
Ingredients:
Wild tuna (Safe Catch or similar)
Massaged kale
Cherry tomatoes
Cucumbers
1 tbsp of extra virgin olive oil
1 tsp apple cider vinegar
“Omega-3s from tuna and EVOO plus the detoxifying power of kale and ACV support reduced bloating and enhanced fat loss,” says Sabat.
To enhance the flavor, Sabat recommends adding garlic, lemon zest, and cracked pepper for a metabolism-boosting kick.
Lentil & Veggie Soup with Side Spinach Salad
Ingredients:
Homemade soup with lentils, carrots, celery, spinach & herbs
Side salad with olive oil and apple cider vinegar
According to Sabat, this is a “high in plant-based protein, fiber, and polyphenols, and the combo promotes gut health and sustained energy—all key for fat loss.” This is also an easy meal to prep beforehand. You can whip up a bigger batch, freeze and serve at a later time.
Greek Yogurt Chicken Salad in Avocado Halves
Ingredients:
Shredded organic chicken breast mixed with plain Greek yogurt, celery, mustard, and herbs, served in halved avocado
“Protein-packed, low-carb, and rich in monounsaturated fats—this creamy yet clean dish supports belly fat reduction and satiety,” says Sabat. Make a large batch of chicken salad and serve in lettuce cups or avocado all week.
Chia Veggie Wrap with Green Tea on the Side
Ingredients:
Whole-grain or almond-flour wrap
Hummus
Spinach
Shredded carrots
Chia seeds
Avocado slices
Paired with green tea.
“This fiber-filled, plant-forward wrap slows digestion, reduces belly bloat, and pairs perfectly with fat-oxidizing EGCG in green tea,” says Sabat. To make it heartier, Sabat suggests adding sliced grilled chicken or hard-boiled egg for more protein.
