Healthy Low Calorie Lunch Ideas For School

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Do you know someone that is promoting healthy low calorie lunch ideas for school? If so, you have come to the right place. We have taken the time to compile a list of high quality online resources about healthy low calorie lunch ideas for school that can be used right away.

One of the main reasons that people choose low calorie diet is the focus on losing weight. Healthy low calorie lunch ideas for school can lead to weight loss when consumed regularly for a long period of time.

When it comes to eating healthy, some of us count carbs, others count fat, and a lot of us (still) count calories. The key to success is making sure those calories are full of nutrients.

After all, by the time noon rolls around, it’s way tooeasy to head to the nearest pizza joint. But hold up: We have 35 healthy lunches that are 400 calories or less and can be made in no time!

And for folks who need a little more fuel to keep on going, each meal also includes an optional side snack, which still keeps the grand total under 500.

So say sayonara to takeout or spending hours in the kitchen — with these options, nobody will go hungry (or unhealthy) again.

Low-calorie wraps

1. Caesar salmon wrap: 307 calories

Why it rules: Low-cal dressing and heart-healthy salmon make this a winning wrap.

Calorie breakdown:

  • 1 small whole-wheat pita: 80 calories
  • 3 ounces canned salmon: 110 calories
  • 2 tablespoons low-calorie Caesar dressing: 32 calories
  • 1 tablespoon grated Parmesan cheese: 22 calories
  • 1 cup raw spinach: 7 calories

Side snack: ¼ cucumber sliced with 2 tablespoons hummus (56 calories)

2. Crunchy tuna wrap: 384 calories

Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but with a nice dose of extra protein and some probiotics to boot.

Calorie breakdown:

  • 1 whole-wheat wrap: 130 calories
  • 3 ounces canned tuna: 90 calories
  • ¼ cup nonfat Greek yogurt: 30 calories
  • ½ celery stalk, chopped: 5 calories
  • 3 slices roasted red peppers: 30 calories
  • 1 cup raw spinach: 7 calories
  • 1 squeeze of lemon juice: <1 calorie

Side snack: 1 cup cherries (90 calories)

3. Turkey wrap: 365 calories

Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind.

Calorie breakdown:

  • 1 whole-wheat wrap: 130 calories
  • 3 slices deli turkey: 90 calories
  • 2 tablespoons hummus: 60 calories
  • 1 tablespoon goat cheese: 60 calories
  • 1 handful baby spinach: 5 calories

Side snack: 9 multigrain pita chips (130 calories)

4. Tangy shrimp and avocado wrap: 377 calories

Why it rules: Shrimp is a filling, low-calorie lunch option that pairs well with our beloved avocado.

Calorie breakdown:

  • 1 whole-wheat wrap: 130 calories
  • 6 precooked shrimp, chopped: 42 calories
  • ¼ avocado, sliced: 60 calories
  • ¼ cucumber, sliced: 15 calories
  • ¼ cup Greek yogurt: 30 calories
  • 1 squeeze lemon juice: <1 calorie
  • Garlic, salt, and pepper to taste <1 calorie

Side snack: 8 mixed olives (100 calories)

5. Spicy black bean burrito: 365 calories

Why it rules: Black beans are an awesome source of fiber.

Calorie breakdown:

  • 1 whole-wheat wrap: 130 calories
  • ¼ cup black beans: 60 calories
  • ¼ avocado, sliced: 60 calories
  • ¼ small red onion, sliced: 10 calories
  • 1 teaspoon hot sauce: 5 calories

Side snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

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Low-calorie sandwiches

6. Herbed cheese and tomato sandwich: 398 calories

Why it rules: Cottage cheese is an awesome source of calcium and protein!

Calorie breakdown:

  • 1 English muffin: 120 calories
  • ¼ cup low-fat cottage cheese: 40 calories
  • 2 slices tomato: 10 calories
  • ¼ avocado, sliced: 68 calories
  • 1 tablespoon spicy brown mustard: 5 calories
  • 1 leaf butter lettuce: 5 calories
  • 1 tablespoon chives, chopped: <1 calorie
  • Garlic powder to taste: <1 calorie

Side snack: 1 small banana and 1 square of dark chocolate (130 calories)

7. Spiced chickpea pita: 350 calories

Why it rules: It’s a spin on a traditional falafel sandwich without fried chickpeas.

Calorie breakdown:

  • 1 whole-wheat pita: 80 calories
  • ½ chicken breast: 100 calories
  • ¼ cup chickpeas: 70 calories
  • ¼ cup Greek yogurt: 30 calories
  • 1 sprinkle parsley: <1 calorie
  • 1 sprinkle oregano: <1 calorie

Side snack: 1 large peach (70 calories)

8. Grilled cheese with tomato and turkey: 345 calories

Why it rules: This healthier version of a grilled cheese has no butter and adds turkey for extra protein.

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • 3 slices deli turkey: 90 calories
  • 1 slice provolone: 70 calories
  • 1 small spritz olive oil spray (to grease pan or panini press!): 5 calories

Side snack: 1 small apple (60 calories)

9. Grilled chicken and cheese sandwich: 395 calories

Why it rules: Low-calorie mayo has about 60 fewer calories per tablespoon than the regular stuff.

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • ½ chicken breast, sliced: 100 calories
  • 1 slice Swiss cheese: 70 calories
  • 1 tablespoon low-calorie mayo: 32 calories
  • 2 slices tomato: 10 calories
  • 1 leaf butter lettuce: 5 calories

Side snack: ¼ cucumber, sliced, with 2 tablespoons hummus (75 calories)

10. Veggie sub: 380 calories

Why it rules: Get your daily serving of fresh veggies and then some with this flavorful sandwich.

Calorie breakdown:

  • 1 (6-inch) whole-wheat sub roll: 220 calories
  • 2 tablespoons hummus: 60 calories
  • ¼ cucumber, sliced: 15 calories
  • 1 small tomato, sliced: 10 calories
  • 5 black olives, halved: 40 calories
  • ½ carrot, shredded: 30 calories
  • 1 handful alfalfa sprouts: 5 calories

Side snack: 1 large handful sweet potato chips (80 calories)

11. Curried chicken pita with cranberries and pear: 375 calories

Why it rules: No mayo is needed for this tasty chicken salad. Greek yogurt to the rescue.

Calorie breakdown:

  • 1 whole-wheat pita: 80 calories
  • ½ chicken breast, diced: 100 calories
  • ¼ cup nonfat Greek yogurt: 30 calories
  • 2 tablespoons dried cranberries: 45 calories
  • ½ pear, diced: 45 calories
  • 1 teaspoon honey mustard: 5 calories
  • ½ teaspoon curry powder: <1 calorie
  • 1 squeeze lemon juice: <1 calorie

Side snack: The other half of the pear used in the salad! (45 calories)

12. Egg, tomato, and avocado sandwich: 385 calories

Why it rules: This sandwich is leaner and greener than a traditional bacon, egg, and cheese. And delicious any time of day.

Calorie breakdown:

  • 1 English muffin: 120 calories
  • 1 large egg, fried: 75 calories
  • 1 teaspoon olive oil: 40 calories
  • ¼ avocado, sliced: 60 calories
  • 2 slices tomato: 10 calories

Side snack: 1 medium apple (80 calories)

13. Ham, pear, and Swiss sandwich: 395 calories

Why it rules: Deli ham is leaner than Christmas dinner baked ham but still packed with protein. Choose a low-sodium version.

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • 3 slices deli ham: 100 calories
  • 1 slice Swiss cheese: 70 calories
  • ½ pear, sliced: 45 calories
  • 1 teaspoon honey mustard: 5 calories

Side snack: ¾ cup apple chips (80 calories)

14. TBLT: 375 calories

Why it rules: Turkey bacon is leaner than traditional pork bacon, but it’s still full of crispy deliciousness.

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • 3 slices turkey bacon: 130 calories
  • 2 slices tomato: 10 calories
  • 1 leaf romaine lettuce: 5 calories
  • 1 tablespoon low-fat mayo: 50 calories

Side snack: 2 pretzel rods with 1 tablespoon Dijon mustard (100 calories)

15. Roast beef and horseradish sandwich: 385 calories

Why it rules: Your co-workers will envy this tasty and hearty lunch that has a boost of calcium. (Thanks, mozzarella!)

Calorie breakdown:

  • 2 slices whole-wheat bread: 180 calories
  • 2 slices deli roast beef: 100 calories
  • 1 thick slice fresh mozzarella cheese: 70 calories
  • 1 tablespoon horseradish sauce: 30 calories
  • 1 leaf romaine lettuce: 5 calories

Side snack: 1 large peach (70 calories)

8 Healthy Lunch Ideas For Weight Loss (Low-Calorie Lunches)

8 healthy lunch ideas for weight loss that are all under 500 calories

The best healthy lunch ideas for weight loss are ones that are low-calorie, nutritious and delicious. They should have a balance of protein, carbohydrates and healthy fats, not to mention, filled with lots of vegetables.

8 healthy lunch ideas for weight loss that are all under 500 calories are:

  • Lettuce Tacos
  • Pita Pizzas
  • Summer Rolls
  • Buddha Bowl
  • Zoodles Pasta
  • Stuffed Bell Peppers
  • Stuffed Sweet Potato
  • Grilled Skewers

Rules to Follow for Healthy Lunches

Whether you want to eat lunches to lose weight or not, it’s important that your meals are nutritious and have a balance of macronutrients.

Here are some general guidelines to follow when it comes to eating healthy lunches.

Cut down on processed foods

There’s nothing wrong with eating processed foods once in a while but for optimum health, it’s best prioritise unprocessed foods if you can. This means choosing to fill half your plate with vegetables and wholegrains for the majority of your lunches.

All Low-Calorie Lunch Recipes

Weight-Loss Cabbage Soup

Rating: 4.33 starsCabbage Diet Soup
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.

Easy Italian Wedding Soup

Rating: 4.25 starsBowl of Easy Italian Wedding Soup on a gray cloth background
Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.

Vegetable Weight-Loss Soup

Rating: 4.46 starsoverhead shot of vegetable soup in a black cast iron pot
A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it’s an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

Veggie & Hummus Sandwich

Rating: 4.92 stars4549578.jpg
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Veggistrone

Rating: 4.49 starsVeggistrone
This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.

Sweet Potato & Black Bean Chili

Rating: 4.52 stars3845454.jpg
Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Peanut Butter-Banana Cinnamon Toast

Rating: 4.67 starsPeanut Butter-Banana Cinnamon Toast
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.

Vegan Superfood Grain Bowls

Rating: 4.8 starsVegan Superfood Buddha Bowls
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

Mediterranean Chickpea Quinoa Bowl

Rating: 4.64 stars4513586.jpg
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

White Bean & Veggie Salad

Rating: 4.83 starsWhite Bean & Veggie Salad
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Avocado-Egg Toast

Rating: 5 stars5631902.jpg
Try it once and we think you’ll agree: Topping avocado toast with an egg is a near-perfect breakfast.

Carrot Soup

Rating: 4.72 starsCarrot Soup in a ceramic pot
This easy carrot soup recipe is a great way to use up a bag of carrots that were forgotten in your produce drawer. The carrots cook together with aromatics like onions, garlic and fresh herbs before being puréed into a silky smooth soup that’s delicious for dinner or packed up for lunch.

Middle Eastern Chicken & Chickpea Stew

Rating: 4.08 stars3759206.jpg
This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.

Pea Soup

Rating: 4.82 stars6422783.jpg
A simple pea soup makes an elegant start to a spring meal. It’s also a great way to use frozen vegetables when the produce section is looking bleak.

Black Bean-Quinoa Bowl

Rating: 3.86 stars4565089.jpg
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Stuffed Sweet Potato with Hummus Dressing

Rating: 4.43 starsStuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

Rating: 2.67 stars5172212.jpg
Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

Greek Meatball Mezze Bowls

Rating: 5 stars6817067.jpg
With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own (see Associated Recipes).

Slow-Cooker Vegetable Soup

Rating: 4 starsa bowl of Slow-Cooker Vegetable Soup with a spoon
Make a big batch of low-calorie veggie-packed soup with ease in this load-and-go crock pot recipe. After simmering away in the slow cooker, portion it into individual serving containers and store in the fridge or freezer for fast, healthy lunches or an easy, satisfying snack. This weight-loss vegetable soup fills you up without a lot of calories, plus it’s an easy way to eat more vegetables.

Salmon-Stuffed Avocados

Rating: 5 stars6351619.jpg
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

Green Goddess Salad with Chickpeas

Rating: 5 stars4538536.jpg
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Chipotle-Lime Cauliflower Taco Bowls

Rating: 4 stars7218337.jpg
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you’ll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

Easy Butternut Squash Soup

Rating: 5 starsEasy-Butternut-Squash-Soup
Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk.
By Diabetic Living Magazine

Slow-Cooker Vegetable Minestrone Soup

Rating: 5 starsSlow-Cooker Vegetable Minestrone Soup
A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.

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