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10 Low-Calorie Lunches That'll Fill You Up *Just* the Right Amount

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Spicy Bean and Guacamole Burritos

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Guac on with this vegetarian 400-calorie lunch. While you're at it, go ahead and make your avocado spread a bit ~extra~ with these tips from Queer Eye’s Antoni Porowski.

Ingredients

  • 1/2 cup canned low-fat refried beans
  • 1/4 cup salsa
  • 3 tablespoons guacamole
  • 1 cup shredded romaine lettuce
  • 2 small (6-inch) whole-grain tortillas
  • 1 cup red grapes

Directions

  1. Stir together beans and salsa. Microwave for 1 to 2 minutes.
  2. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up.
  3. Serve with grapes on the side

Photo: Chris Gallo

Barbecue Baja Burger

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Take your meatless burger (we’ve ranked all of your options here!) on a trip south of the border with this better-than-fast-food 400-calorie lunch.

Ingredients

  • 1 vegetarian burger
  • 1 whole-wheat bun
  • 1 tablespoon barbecue sauce
  • 1/4 avocado, thinly sliced
  • 1/4 cup bean sprouts
  • 1/2 cup pineapple cubes

Directions

  1. Cook burger in microwave according to package directions.
  2. Place on bun with barbecue sauce; top with avocado and sprouts.
  3. Serve with pineapple on the side.

Photo: Chris Gallo

Meatball Sandwich

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This saucy sub tastes far more indulgent than its 400-calorie lunch tally might suggest. A little cheese goes a long way to help this healthy sandwich seem like something you’d find at a checkered-tablecloth Italian restaurant.

Ingredients

  • 4 meatballs
  • 1 whole-grain hot-dog bun
  • 2 tablespoons marinara sauce
  • 1/2 cup sliced green pepper
  • 2 tablespoons grated Parmesan cheese
  • 1 medium orange

Directions

  1. Heat meatballs in microwave until warm.
  2. Place warm meatballs on bun with sauce and peppers, and sprinkle with cheese.
  3. Warm sandwich in microwave for 20 to 30 seconds.
  4. Serve orange slices on the side.

Photo: Chris Gallo

Greek Chopped Pita Salad

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The Mediterranean Diet has been proven to be among the healthiest eating plans on earth. Get a taste via this 400-calorie lunch salad that comes together in mere minutes. (Related: Healthy Greek Recipes That Will Transport You to the Mediterranean)

Ingredients

  • 2 cups romaine lettuce
  • 2 tablespoons crumbled feta cheese
  • 1/2 cup canned garbanzo beans, rinsed and drained
  • 1/2 cup cucumber, sliced
  • 1 whole-wheat pita, chopped into strips
  • 2 tablespoons vinaigrette

Directions

  1. Combine all salad ingredients in a bowl and toss thoroughly.

Photo: Chris Gallo

Chili and Chips

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Comfort food alert! This is the perfect 400-calorie lunch to warm up a chilly day.

Ingredients

  • 1 cup canned turkey or vegetarian chili
  • 1 1/2 cups frozen broccoli
  • 3 tablespoons shredded cheddar cheese
  • 1/4 cup crushed corn chips

Directions

  1. Mix together chili and broccoli and microwave for about 5 minutes, until broccoli is tender.
  2. Top chili mixture with shredded cheese and crushed chips.

Photo: Chris Gallo

Vegetarian Mediterranean Wrap

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For a meatless 400-calorie lunch that satisfies, include fiber-filled veggies and a source of protein, such as hummus or tofu. (Related: How to Meal Prep Easy, Mediterranean Diet Lunches in 3 Easy Steps)

Ingredients

  • 1 whole-wheat tortilla
  • 1/4 cup hummus
  • 1 sliced tomato
  • 1 tablespoon feta cheese
  • 4 chopped black olives

Directions

  1. Spread tortilla evenly with hummus.
  2. Top with tomato slices, feta, and black olives.
  3. Roll or fold into a burrito shape. 

Photo: Thinkstock

Tuna Nicoise

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Feeling French? Consider this twist on a classic nicoise salad. (BTW, did you know tuna's a good post-workout snack?)

Ingredients

  • 4 ounces canned albacore tuna, rinsed and drained 
  • 1 teaspoon capers
  • 1 teaspoon olive oil
  • 1 teaspoon chopped fresh flat-leaf parsley
  • 1 teaspoon chopped scallions
  • 1 teaspoon lemon juice
  • 1 cup Boston lettuce 
  • 1 hard-boiled egg, quartered
  • 1/2 cup cooked fingerling potatoes
  • 1/2 cup green beans
  • 2 tablespoons Kalamata olives, quartered

Directions

  1. In a small bowl, mix tuna with capers, olive oil, parsley, scallions, and lemon juice.
  2. Top lettuce with tuna, hard-boiled egg, fingerling potatoes, green beans, and olives. 

Photo: Thinkstock

Goat Cheese Lentil and Couscous Salad

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Meal prep a big batch of lentils and couscous or quinoa to make it a breeze to toss together this 400-calorie lunch—and other well-balanced meals throughout the week. (Related: Summer Salad Recipes That Don't Involve Lettuce)

Ingredients

  • 1/4 cup cooked lentils
  • 1/2 cup cooked whole-wheat couscous
  • 3/4 cup cherry tomatoes
  • 2 tablespoons crumbled goat cheese
  • Optional: 1/2 lemon juice

Directions

  1. In a to-go bowl, mix lentils with couscous, tomatoes, and goat cheese. 
  2. Pack with lemon to squeeze juice on top, if desired.

Photo: Getty Images

Marinated Kale and Chicken Salad

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Skip the pricey, calorie-laden restaurant salad and try this way-easy sweet and savory kale salad instead.

Ingredients

  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 2 cups shredded kale 
  • 1/2 cup diced leftover or grilled chicken
  • 1 tablespoon dried currants

Directions

  1. In a medium bowl, toss fresh lemon juice and olive oil with kale and allow to marinate overnight.
  2. Just before eating your 400-calorie lunch, top with chicken and dried currants.

Photo: Getty Images

Two-Bean Grilled Chicken Salad

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If you prefer more of a "dressing" for your Mexican-inspired recipe, add a 1/4 cup of salsa to this 400-calorie lunch.

Ingredients

  • 2 cups chopped romaine leaves
  • 1/2 cup chopped leftover or grilled chicken
  • 1/4 cup white beans
  • 1/4 cup black beans
  • 1/8 sliced red onion
  • 2 tablespoons cilantro
  • Juice from 1 lime

Directions

  1. Toss lettuce with chicken, beans, onion, and cilantro.
  2. Dress with a squeeze of lime.

Photo: Getty Images

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