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I Lost 100 Pounds With Help From This "Three-Ingredient Lunch"

Laura Banks claims that this recipe was instrumental in her weight loss.

Are you trying to lose weight? According to the majority of weight loss warriors, finding healthy meals that satiate your taste buds is key. Laura Banks (@laura.b.healthy) is a health coach, podcaster, and TikTok influencer who lost 100 pounds by making simple dietary changes. She regularly shares videos on how to make healthy and delicious meals that enabled her to lose so much weight. "Make with me this super easy and very healthy three-ingredient lunch that is perfect if you work from home as I do, or if you need a meal prep and take it with you," she says in the clip, revealing the recipe. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her concoction.

She Starts with Perdue Popcorn Chicken


"For starters, I'm going to put five of these chicken nuggets in the oven," she says, holding up a bag of Perdue Popcorn Chicken. "Get them warmed up. Don't hate on frozen foods if you're on a health journey, these have really good ingredients and it's so much easier than making your own chicken." Collingwood agrees that even frozen nuggets are a great source of protein. "If you're craving a little crisp on your chicken, frozen chicken nuggets in the air fryer or oven is a great way instead of hitting fast food where it will be deep fried," she says. 

Next Up, Low Carb, High Fiber Tortillas


"Now I'm going to take one of these giant tortillas," she says, holding up a package of Ole Xtreme Tortillas, which are high in fiber and "carb friendly" according to the bag. "These have so much fiber and protein y'all. If you're not on them, get on 'em." Collingwood "loves" these tortillas. "They are under 100 calories and loaded in fiber and some protein. Excellent way to bite into a wrap with much less calories than a regular tortilla wrap," she says.  

Add a Pre-Chopped Salad Kit


"Then save yourself some time and get some kind of pre-chopped salad kit. Use about half of the lettuce from this on here, and then I'm going to save the other half of the lettuce in here. Use all the little toppings that come in there and spread it out over these too. Put this one away and use it for lunch tomorrow," suggests Banks. Collingwood agrees that it is "super easy and convenient" to use bagged lettuce. "You can use their dressing or have your own lower calorie dressing if you like," she adds. 

Primal Foods Dairy-Free Ranch


"And on this one I'm going to add dairy-free ranch, because my tummy does not like Caesar," she says, showing her bottle of Primal Foods salad dressing. "Give it a toss."

Related: #1 Way to Calculate Macros For Weight Loss Tailored to Your Body

The Meal Is ½ Veggies, ¼ High Fiber Carbs, ¼ Protein


"Now I have ½ plate of veggies, ¼ plate of high fiber carbs, and I just need ¼ plate of protein. If you're wondering what I'm talking about, that's the formula for creating a balanced meal," she says. "Now take those five chicken nuggies and place them on and roll it up like a burrito, chop it in half. And here's lunch," Banks concludes. Collingwood also loves the combo. "Load up on veggies but don't skip out on carbs and protein," she says.  

💪🔥Body Booster: Looking for an easy and delicious source of protein? Grab some frozen, healthy-ish chicken nuggets.

@laura.b.healthy 3 ingredient healthy lunch, perfect for WFH life or taking it with you on the go 🙌🏼😋 #wfhlunchideas #mealpreplunchesforwork #healthylunchwraps #chickenceaserwrap ♬ original sound – Laura B. | Health Coach


Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more