For a healthy and easy lunch under 400 calories, consider options like salads, wraps, and meal prep bowls. Many recipes are designed for convenience and can be prepared ahead of time.
Here are some ideas:
Salads
Salads are a versatile and easy way to create a low-calorie lunch. You can customize them with various greens, vegetables, proteins, and dressings.
- Greek Flank Steak and Veggie Salad This salad contains 383 calories and includes roasted tomatoes, onions, cucumbers, and Greek flank steak, topped with feta.
- Salad Niçoise At 287 calories, this classic French salad features new potatoes, tuna, hard-cooked eggs, fresh green beans, salad greens, and Roma tomatoes with a lemon vinaigrette.
- Chicken and Melon Salad A lighter option at 246 calories.
- Grilled Chicken, Peach, and Arugula Salad This refreshing salad is 210 calories and combines grilled chicken and fresh peaches over arugula with a homemade vinaigrette.
- Moroccan Lentil Salad A vegetarian option with 190 calories.
- Larb - Laotian Chicken Mince This salad is 294 calories.
- Mango Shrimp Salad A light and flavorful option at 159 calories.
- Grilled Chicken Fajita Salad This salad contains 283 calories.
- BLT Salad with Avocado This salad is a twist on the classic sandwich, featuring creamy, mayonnaise-marinated tomatoes, romaine lettuce, diced avocados, and lean bacon. You can add croutons or a slice of crusty bread if desired.
- Shaved Brussels Sprouts Salad This salad includes zesty shaved Brussels sprouts, walnuts, blueberries, and avocados with a lemon-mustard dressing. Doubling the serving size makes it a full meal under 400 calories, with 18 grams of protein and 8 grams of fiber.
- Chopped Green Garden Salad This salad is packed with broccoli, peas, pumpkin seeds, spinach, kale, lettuce, and green apples, topped with an avocado vinaigrette.
- Coconut Lime Rice Noodle Salad This colorful salad features a tangy coconut-lime dressing, mango, and red bell pepper. Adding lean protein makes it a fresh and healthy brown bag lunch.
- Mediterranean Quinoa Salad
- Mediterranean Chickpea Salad
- Grilled Steak Salad
- BBQ Chicken Cobb Salad
- Super Healthy Salmon Salad
- Greek Yogurt Chicken Salad
- Easy chopped chickpea Greek salad This Mediterranean salad is full of fresh vegetables and a heart-healthy olive oil dressing, with chickpeas providing protein and fiber to keep you full. You can enjoy it as is, over greens, or with quinoa.
- Chicken Satay Salad
- Halloumi, Carrot & Orange Salad
- Healthy Chicken Salad This easy-to-prepare chicken salad is packed with zingy flavors.
- Prawn Sweet Chilli Noodle Salad
- Roasted Veg & Couscous Salad
- Fresh Salmon Niçoise
- Smoky Chickpea Salad
- Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
- Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
- Avocado Tuna Spinach Salad
- Tuna & White Bean Salad
- Greek Salad with Sardines
- Strawberry Caprese Pasta Salad This pasta salad is 402 calories and includes whole wheat penne, strawberries, mozzarella, olive oil, and shallots, offering 13 grams of protein and 7 grams of fiber.
- Lentil and Steak Salad This salad features steak with arugula, grapefruit, and red cabbage, dressed with honey, lemon juice, and mustard.
- Turkey Avocado Cobb Salad This salad contains lean turkey breast, greens, and blue cheese, with an apple cider vinegar and mustard dressing.
- Middle Eastern Rice Salad This salad uses brown rice and lentils as a base, with carrots, tomatoes, onions, and celery, seasoned with cayenne and paprika.
- Chicken, Berry, and Goat Cheese Salad This colorful salad includes chicken, strawberries, blueberries, yellow tomatoes, and radishes, with goat cheese crumbles and toasted pecans for extra protein.
- Shrimp, Avocado, and Egg Chopped Salad This salad offers shrimp and eggs for protein, olive oil for healthy fats, and lime juice for flavor.
Wraps and Sandwiches
Wraps and sandwiches can be quick, satisfying, and easily kept under 400 calories with the right ingredients.
- Roasted Veggie Wrap with Bean Spread You can make this even quicker by using prepared hummus instead of a bean spread recipe.
- Caesar Salmon Wrap This wrap is 307 calories and uses low-calorie dressing and heart-healthy salmon.
- Crunchy Tuna Wrap This wrap is 384 calories and uses Greek yogurt for creaminess, adding protein and probiotics.
- Turkey Wrap At 365 calories, this wrap offers a lean source of protein.
- Tangy Shrimp and Avocado Wrap This wrap is 377 calories and combines shrimp with avocado.
- Spicy Black Bean Burrito This burrito is 365 calories.
- Herbed Cheese and Tomato Sandwich This sandwich is 398 calories and uses cottage cheese for calcium and protein.
- Spiced Chickpea Pita This 350-calorie pita is a healthier version of a falafel sandwich.
- Grilled Cheese with Tomato and Turkey This sandwich is 345 calories.
- Grilled Chicken and Cheese Sandwich This sandwich is 395 calories.
- Veggie Sub This sub is 380 calories.
- Curried Chicken Pita with Cranberries and Pear This pita is 375 calories.
- Egg, Tomato, and Avocado Sandwich This sandwich is 385 calories.
- Ham, Pear, and Swiss Sandwich This sandwich is 395 calories.
- TBLT (Tempeh, Bacon, Lettuce, Tomato) This sandwich is 375 calories.
- Roast Beef and Horseradish Sandwich This sandwich is 385 calories.
- Better PB&J This sandwich is 390 calories.
- Ham and Cheese Sandwich Made with whole wheat bread, mustard, deli ham, American cheese, lettuce, and tomato, totaling around 400 calories.
- Peanut Butter and Banana Sandwich This open-faced sandwich uses a toasted whole wheat English muffin, peanut butter, and sliced banana, with a side of blueberries.
- Smoked Turkey and Swiss Panini This panini features multigrain bread, Dijon mustard, honey mustard, Jarlsberg lite cheese, turkey, and apple slices.
- Blimpie Turkey and Provolone Sub A 6-inch sub on wheat with lettuce, tomato, onion, pickles, and spicy brown or deli-style mustard can be around 400 calories.
- Smashed White Bean Avocado Club Sandwich This no-cook sandwich balances soft beans and avocado with crunchy cucumber, onions, and sprouts.
- Smoked Salmon Pita Sandwiches This pita includes lox, cream cheese, tomato, onions, and arugula.
- Sandwich on a Stick A fun and healthy kebab with your choice of meat, cheese, veggies, and bread.
- Veggie-Stuffed Wrap This portable, salad-like wrap can be made vegan by swapping cottage cheese and yogurt spread for hummus or vegan mayo.
- High-Protein Chicken Salad Sandwich At 364 calories, this sandwich offers 16 grams of protein.
- Avocado Tuna Salad on Apple Slices
- Open-Faced Steak Sandwich
- Salmon Smorgasbord Sandwiches with Edamummus
- Quick & Easy Egg Sandwich
- Garlicky Bacon & Spinach Grilled Cheese
- Turkey Sausage Sandwich
- Stellar Herbed Egg Salad
- Turkey Apple & Chutney Sandwiches
- Turkey Panini This panini has turkey with a zesty cheese sauce, made from low-fat mayonnaise, nonfat plain yogurt, Parmesan cheese, basil, lemon juice, and pepper, on light whole wheat bread with tomato slices.
- Greek Chicken Pitas These pitas are filled with seasoned chicken, lettuce, tomatoes, cucumbers, feta, and a tzatziki sauce made from Greek yogurt, garlic, and cucumber. Hummus can be substituted for tzatziki.
- Grilled Chicken Sandwich with Avocado This sandwich features grilled chicken breast, tomato, lettuce, and avocado slices on a hoagie roll.
Meal Prep Bowls
Meal prep bowls are excellent for healthy, portion-controlled lunches.
- Korean-Inspired Turkey Meal Prep Bowls These flavorful bowls feature ground turkey with a Korean-inspired sauce, and are under 400 calories.
- Low Carb Cheesy Chicken and Rice Meal Prep Pan-fried chicken breast and broccoli are smothered in cheese and served over cauliflower rice. This option is 5g carbs and 43g protein.
- Turkey Taco Meal Prep Bowls These bowls include turkey taco meat, corn, pico de gallo, and brown rice.
- Egg Roll in a Bowl A low-carb option that can be made in 30 minutes.
- Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls
- Perfect Egg Fried Rice (+ Variations)
- Vegan Moroccan Chickpea Skillet This freezer-friendly meal prep option contains chickpeas, sweet potatoes, and spicy Moroccan seasoning.
- Chili Lime Sweet Potato and Chicken Skillet A healthy, one-pan meal prep option that is gluten-free, vegan- and paleo-friendly.
- Sheet Pan Chicken Fajitas Tender chicken, bell peppers, and onions are tossed in homemade fajita seasoning, perfect for meal prep.
- BBQ Meatloaf Meal Prep Bowls These bowls include mini BBQ meatloaves with cajun mashed sweet potatoes and steamed green beans.
- Vegan Spring Roll Bowls
- Moroccan Instant Pot Lentils
- Instant Pot Fiesta Rice Bowls
- Farro Arugula Salad
- Cobb Salad Recipe (Keto, GF, Meal Prep)
- Santa Fe Chicken Low Carb Meal Prep This meal features cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese.
- Pineapple BBQ Tofu Bowls A vegan and grill-friendly meal prep option.
- Make-Ahead Spicy Chicken and Rice Salad This dish is 323 calories.
- Greek Yogurt Chicken Salad Stuffed Peppers This option is 400 calories.
- 20-Minute Shrimp Scampi Zoodles This dish is 312 calories.
- Overstuffed Sweet Potatoes with Chipotle-Lime Yogurt These sweet potatoes are 372 calories.
- 20-Minute Paleo Egg Roll in a Bowl This meal is 380 calories.
- Caesar Smashed White Beans These beans are 156 calories.
- Sheet Pan Sausage and Veggies with Lemon Butter This meal is 310 calories.
- Spicy Stir-Fried Chicken and Shredded Brussels Bowls These bowls are 300 calories.
- Citrus, Shrimp and Quinoa Salad with Feta This salad is 398 calories.
- Meal-Prep Honey Sesame Chicken with Broccolini At 377 calories, this dish features chicken thighs glazed with a sweet-savory sauce, served with broccolini, green beans, or sweet potatoes.
- Sheet Pan Chicken Shawarma with Lemon-Tahini Drizzle This meal is 358 calories and packed with spices like cumin, cinnamon, and paprika. It can be served with pita.
- Satay Chicken Meal Prep Lunch Bowls These bowls are 333 calories and include marinated chicken, crispy vegetables, and a sweet, nutty sauce.
- Meal-Prep Creamy Pasta Salad with Broccoli and Raisins This vegetarian pasta salad is 314 calories and takes 15 minutes to prepare.
- Chicken Fajita Bowls
- Chipotle-Lime Cauliflower Taco Bowls
- Kale Salad with Quinoa & Chicken
- Rainbow Grain Bowl with Cashew Sauce
- Healing bowl with turmeric sweet potatoes, poached eggs, and lemon dressing This flavorful bowl combines potassium-rich sweet potato with turmeric, and you can substitute brown rice with quinoa, farro, or bulgar wheat.
- Spicy spaghetti squash with black beans This meal uses spaghetti squash as a base, rich in fiber and vitamin A, with black beans for fiber, folate, and protein.
- Ponzu Tofu Poke Bowl This vegan option takes 20 minutes to make.
- Chicken and Rice Stir-fry Bowl This bowl is 380 calories.
- Rice 'n' Refried Beans Bowl This bowl is 400 calories.
- Stuffed Sweet Potato This dish is 365 calories.
- Mediterranean Platter This platter is 370 calories.
- Healthy Stir-fried Rice This dish is 365 calories.
- 3-Bean Salad with Kale This salad is 350 calories.
Many of these recipes can be prepped in advance to save time during the week.
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