Lunch Box Diet: Simon Lovell

lunch-box-dietThe Lunch Box Diet was created by Simon Lovell, a personal trainer, and is based on the diet that he claims he has used with great success with his clients.

It has recently been featured in Elle magazine which described the diet as “set to become the biggest slimming craze of 2008”.

Update: The Lunch Box Diet has been updated for 2010, see below for updated details.

Lunch Box Diet Basics

The Lunch Box Diet is based around the concept of filling a lunch box with healthy foods and grazing on the contents during the day.

Simon recommends snacking every hour or so, only until satisfied, and never eating until full. Breakfast and dinner are taken as normal however some general suggestions are given for healthy meals.

Simon claims that by eating food in smaller portion sizes the stomach will gradually become smaller so that you will be less likely to overeat at dinner.

Recommended Foods

The focus of the diet is on the lunch box which should include around 60% vegetables, 30% protein and 10% salad dressing / condiments.

Top recommended foods include – Broccoli, Spinach, Avocado, Chili Pepper, Sugarsnap Peas, Zucchini, Asparagus, Beetroot. Chicken or turkey breast, cod fish and balsamic vinegar. The book provides a more comprehensive list of food choices.

Foods that are high in carbohydrates such as brown rice, wholegrain breads and pasta are only recommended for people who have a physically active lifestyle.

Fruit is also recommended in moderation (a few pieces daily).

Examples are given in the Lunch Box Diet book of how to construct the lunch box however there are no precise recommendations for portion sizes or calorie measurement.


  • This is a great diet for people who don’t like counting calories, meal planning and preparation or complicated plans.
  • Good for people who like snacking.
  • The Lunch Box diet plan is very flexible, allows for much personal choice and is easily adapted to suit individual needs.
  • The lunch box is high in low glycemic index foods which will help to keep energy levels stable during the most demanding part of the day.
  • It would also produce benefits for health for those that are in the habit of skipping lunch or eating convenience food while at work. This is the time of day when stress may impact on choices negatively and unhealthy foods are often selected for a quick energy boost.


  • Expensive for the size of the book and information provided.
  • No guidance in regard to portion control.
  • Calorie intake could easily become excessive especially if food intake at breakfast and dinner is not controlled.


On the whole The Lunch Box Diet could be suitable for people who are just getting started with dieting and don’t want anything too complicated. It would be a good introduction to learn how to create healthy balanced meals and to increase vegetable intake.

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Update: The Lunch Box Diet has been Updated and now includes a lot more resources to help dieters lose weight which gives you better value for your money. Customers receive the following:

  • The Lunch Box Diet
  • The Lunch Box Audio Book
  • A Fat Loss Seminar
  • 2 Recipe Books
  • Motivation Book
  • 3 Months of one on one email coaching.
  • Dieters can try the out the lunch box diet for 21 days for just 4.95 pounds.

Available from Amazon →

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Ello-Martin, J. A., Ledikwe, J. H., & Rolls, B. J. (2005). The influence of food portion size and energy density on energy intake: implications for weight management. The American journal of clinical nutrition, 82(1), 236S-241S. study link
  • Rolls, B. J., Morris, E. L., & Roe, L. S. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. The American journal of clinical nutrition, 76(6), 1207-1213. study link

4 Comments or Reviews

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  1. steph

    i love to snack you know, when i was in high school i used to eat like this and i was super skinny like 120 at 5’6 pretty good i would just nibble on ANYTHING i wanted no counting no special foods just nibble never letting myself get full and yes your stomach does shrink and oh my god if you try to pig out you’ll make yourself sorry! however i felt anorexic and everyone knew i ate strange like ” o come on i know your still hungry” sort of thing but it does work reallly well

  2. maisie

    this will definetly work i tried it i lost 2 stone

  3. Yurges!

    this DIET seems simple! like an everyday thing! its good to have it in ur lunch box everyday! at least it helps! im in school and want too lose waight! i am very photogenic and have gotten many modelin contracks! but i need to lose waight by this summer and dont know what to do!!!

  4. joyce vertner

    not quite sure how much of each food group to put into my lunch box? 60% vegetables, 30% protein and 10% salad dressing / condiments.