Healthy Lunch Ideas Under 400 Calories


Looking for some great healthy lunch ideas under 400 calories? Everything on your plate should be balanced when you eat a healthy lunch. That said, I understand that not every meal will be perfectly balanced. That’s why I created this list of healthy lunch ideas under 400 calories to help you get started.

If you looking to lose weight, adding a healthy lunch is vital. Below table provides information on healthy lunch ideas under 400 calories.

If you’re trying to lose weight, these healthy and satisfying 400-calorie lunches will fit perfectly into your day.

If you’re trying to lose weight, spacing your calories out strategically during the day between breakfast, lunch, dinner and snacks can help you feel satisfied after each meal. These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber and protein, both of which help you feel full (no more hunger pangs). These simple lunches can be prepped ahead of time to take on-the-go or can be quickly assembled on the spot in 15 minutes or less, making them perfect for busy weeks. These healthy and delicious 400-calorie lunches will help you stay satisfied while you’re slimming down.

Veggie & Hummus Sandwich

Veggie & Hummus Sandwich

Veggie & Hummus Sandwich

325 calories

This mile-high vegetable and hummus sandwich makes for a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of veggies will keep you full. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Serve with:

• 1 small apple (77 calories)

Total: 402 calories

Chicken Avocado BLT Wrap

chicken avocado blt

Chicken Avocado BLT Wrap

340 calories

Who doesn’t love a BLT? This version has an added bonus of avocado, and extra protein from chicken. Better yet, it’s rolled into a neat little wrap and perfect for a packed lunch.

Serve with:

• 1 cup strawberries (46 calories)

Total: 386 calories

Crunchy Mexican Salad with Spicy Cilantro Vinaigrette

Crunchy Mexican Salad with Spicy Cilantro Vinaigrette

Crunchy Mexican Salad with Spicy Cilantro Vinaigrette

404 calories

This crunchy black bean salad is complete with a spicy cilantro dressing for a Mexican flair. It’s easy to throw together and take on-the-go. The black beans add protein and fiber but you can substitute cooked chicken or a different protein if you’d prefer.

Total: 404 calories

Salmon Salad-Stuffed Avocado

salmon salad

Salmon Salad-Stuffed Avocado

377 calories

Good-quality canned salmon is high in protein and omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick and healthy lunch.

Total: 377 calories

Pita “Pizza”


Pita “Pizza”

376 calories

Have you ever tried making pizza with pita bread before? Just pop it in the toaster oven for a super-easy vegetarian lunch. Round out the meal with mixed greens dressed with balsamic vinaigrette.

Total: 376 calories

Egg Salad Lettuce Wraps

Meal Prep a Week of Lunches for Less Than $20

Egg Salad Lettuce Wraps

410 calories

This egg salad wrap is simple and delicious. Iceberg lettuce makes a great low-carb swap for bread to serve the egg salad. Serve with 1/2 cup carrot sticks (about 1 medium carrot)-instead of the 1 cup the recipe suggests-to come closer to 400 calories, or, to eat more veg, go for the full cup and you’ll clock in around 435 calories.

Total: 410 calories

Clean-Eating Bento Box Lunch


Clean-Eating Bento Box Lunch

380 calories

Who says bento boxes are just for kids? This healthy bento-style lunch is loaded with clean, satisfying foods and can be quickly packed to take on-the-go.

Total: 380 calories

Greek Salad Wraps

Greek Salad Wraps

Greek Salad Wraps

333 calories

Zesty Greek salad packed with tomatoes, cucumber and olives-plus chickpeas for a protein punch-gets tucked into a whole-wheat wrap for a healthy vegan lunch that’s easy to pack for work. We left the feta cheese out to keep this recipe vegan but you can add feta if you wish. Note: 1 Tbsp. crumbled feta cheese = 25 calories.

Serve with:

• 1 medium orange (62 calories)

Total: 395 calories

Green Goddess Salad with Chicken

Green Goddess Salad with Chicken

Green Goddess Salad with Chicken

296 calories

This salad is topped with a delicious green goddess dressing with avocado, buttermilk and herbs. Swiss cheese and chicken make it satisfying and protein-filled. It’s quick to prepare, especially if you have cooked chicken on hand.

Serve with:

• 5 whole-wheat crackers (98 calories)

Total: 394 calories

Mediterranean Tuna-Spinach Salad


Mediterranean Tuna-Spinach Salad

375 calories

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach and with refreshing orange slices, this is an easy and light lunch that will keep you full until dinnertime.

Total: 375 calories

Roasted Veggie Mason Jar Salad

Roasted Veggie Mason Jar Salad

Roasted Veggie Mason Jar Salad

400 calories

This mason jar salad lunch is the epitome of easy. Creamy cashew sauce is layered with roasted veggies, tofu and greens for a delicious vegan lunch.

Total: 400 calories

Cucumber Turkey Sub Sandwich


Cucumber Turkey Sub Sandwich

323 calories

When you’re craving a sub but you don’t want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Plus, you can easily pack them up for work or school or a picnic-no soggy bread here!

Serve with:

• 1 hard-boiled egg (78 calories)

Total: 401 calories

Citrus Lime Tofu Salad

delicious looking green salad

Citrus Lime Tofu Salad

390 calories

This veggie-packed salad has plenty of protein and fiber, so you’ll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work.

Total: 390 calories

Apple & Cheddar Pita Pockets


Apple & Cheddar Pita Pockets

354 calories

The classic flavor combination of apple and Cheddar is highlighted with brown mustard and fresh greens. Tucked in a hearty whole-wheat pita and toasted, this savory and satisfying 15-minute lunch will hit the spot.

Serve with:

• 15 pistachios (50 calories)

Total: 404 calories

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

346 calories

White beans mashed with ripe avocado and blended with sharp Cheddar makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. Wrap these up to take as a healthy and portable lunch for work.

Serve with:

• 1/2 cup blueberries (42 calories)

Total: 388 calories

Don’t Miss:

• What Does a 1,500-Calorie-Day Look Like?

• Quick & Easy Lunch Recipes

• The Best Lunch Foods for Weight Loss

• 1-Day 1,500-Calorie Diet Meal Plan

• 500-Calorie Chicken Dinners

Super-Healthy Lunches Under 400 Calories


Mediterranean Orzo Salad

Desk lunch recipes greek orzo

Serves: 6
Nutrition: 331 calories, 18 g fat (5 g saturated fat), 400 mg sodium, 33 g carbs, 3 g fiber, 5 g sugar, 9 g protein

We love this take on a classic pasta salad because there are more antioxidant-rich veggies than pasta! Cherry tomatoes, red onion, kalamata olives, and crumbled feta—key ingredients of the heart-protecting, weight-maintaining Mediterranean diet—are the base for this delicious dish. And the best part? Once you prep the veggies for this salad, it will be easy to throw together the following meals, which require many of the same ingredients.


Tuna and Chickpea Pita Sandwiches

Desk lunch recipes tuna pita

Serves: 4
Nutrition: 381 calories, 2 g fat (0 g saturated fat), 618 mg sodium, 60 g carbs, 9 g fiber, 11 g sugar, 31 g protein (calculated with all low-fat greek yogurt and mini whole wheat pitas)

This pita pocket is lightened up with the use of low-fat Greek yogurt in place of hefty mayo. This swap allows the flavors of the tuna and chickpeas to be the stars of the show—and helps lower the calorie count. Canned tuna is one of the cheapest and leanest sources of protein and is full of healthy fats like omega-3s. The consumption of these essential fatty acids has been connected with reduced levels of inflammation, a common culprit of weight gain.


Chickpea, Farro & Greens Salad

Desk lunch recipes chickpea salad

Serves: 4
Nutrition: 390 calories, 19 g fat (4 g saturated fat), 823 mg sodium, 42 g carbs, 10 g fiber, 4 g sugar, 13 g protein (calculated with 1 cup each chickpeas and cooked farro, ¼ cup each feta, kalamata olives, pumpkin seeds, and 4 Tbsp dressing)

This hearty salad is a basic blend of protein-rich farro and mixed greens. The garnishes—which range from kalamata olives and feta to pepitas and chickpeas—take it to the next level when it comes to taste and, most importantly, nutrition. This meat-free meal is a surprisingly great source of iron, a nutrient that keeps your metabolism humming. Just one serving of this salad provides 30 percent of the day’s recommended intake.


Grilled Chicken & Hummus Open-Face Sandwich

Desk lunch recipes greek grilled chicken

Serves: 4
Nutrition: 400 calories, 13 g fat (2 g saturated fat), 532 mg sodium, 29 g carbs, 7 g fiber, 3 g sugar, 44 g protein (calculated with 1 slice sprouted whole grain Ezekiel toast instead of wrap, 4 oz chicken per serving)

Because wraps will use up a significant portion of your 400 calories (140, on average), we like to turn this wrap into an open-face sandwich. Just smear a layer of hummus onto a toasted slice of Ezekiel whole grain bread, layer on some cucumbers, feta, and tomatoes, and then top with slices of grilled chicken breast. If you’re feeling up to it, you can simply make your own hummus with the leftover chickpeas you have from the previous day! Not up for the extra cooking? No biggie; just make sure your store-bought hummus is ETNT-approved.


Spinach Artichoke Quiche Cup

Desk lunch recipes spinach quiche

Serves: 3 (4 cups each)
Nutrition: 325 calories, 16 g fat (7 g saturated fat), 890 mg sodium, 18 g carbs, 8 g fiber, 5 g sugar, 25 g protein

Most quiches are burdened by excessive amounts of heavy cream and a trans-fat-laden crust—but not this one. These portion-controlled quiches dispense with the heavy dose of dairy and unnecessary crust and instead get their flavor and substance from antioxidant-dense artichoke hearts, spinach, and aromatic onion. Better than the fact that this recipe takes mere minutes to whip up is that you can easily freeze the rest of the batch for future lunches or even for on-the-go breakfasts! If you’re normally in a hurry in the morning, don’t skip out on the most important meal of the day and learn how to choose the best breakfast for your body goals.



Baked Tofu Sushi Bowl

Desk lunch recipes sushi bowl

Serves: 2
Nutrition: 395 calories, 16 g fat (3 g saturated fat), 826 mg sodium, 50 g carbs, 9 g fiber, 12 g sugar, 20 g protein (calculated with 1 tsp honey, ½ cup brown rice per serving)

Enjoy the taste of sushi without all the unnecessary calories from extra rice! This bowl is a perfect balance of carbs, fiber, and protein. The perfect high-protein substitute for raw fish (which, unfortunately, isn’t the best lunch box protein) is the extra-firm tofu used in this recipe. If you’re going to eat tofu, make sure it’s non-GMO and organic, like House Foods’ Organic Tofu (you can pick it up at Costco). The reasoning is because GMO soy products may contain traces of pesticides, which have been known to disrupt the composition of your gut—an ailment linked to health issues that range from depression to weight gain.


Asian Noodle Salad

Desk lunch recipes asian noodle salad jar

Serves: 4
Nutrition: 373 calories, 22 g fat (3 g sat fat), 650 mg sodium, 37 g carbs, 4 g fiber, 5 g sugar, 12 g protein

There’s almost nothing better than a spicy noodle salad—well, except for an on-the-go version that can give you a six-pack! The red peppers in this mason jar salad are packed with vitamin C, a nutrient that’s been proven to counteract stress hormones that trigger belly fat storage. And don’t forget the edamame; these beans provide a vegan source of protein and fiber that will stave off stomach rumbles by slowing digestion and stabilizing blood sugar. This is one salad you’ll definitely keep in your weekly lineup!


Chicken, Avocado & Red Pepper Pizza

Desk lunch recipes pizza

Serves: 4
Nutrition: 399 calories, 15 g fat (5 g saturated fat), 456 mg sodium, 31 g carbs, 5 g fiber, 3 g sugar, 33 g protein (calculated with small naan, ⅕ avocado, 3 oz chicken breast per serving, and without bacon or chipotle ranch sauce)

This meal is the bridge between Asian flavors and the Italian flavors you’ll have for the rest of the week. You’ll use up the rest of your avocado and red peppers in this dish, and then you’ll grill up some chicken which will be used in the following dishes. This personal pizza provides the perfect amount of indulgence while serving up enough healthy, monounsaturated fats from the avocado to keep your brain off your hunger pangs so you can focus on your work. And did we mention the 33 grams of protein? This macronutrient aids rapid weight loss efforts by boosting calorie burn and preserving lean muscle mass.


Grilled Chicken Melt with Pesto & Sun-Dried Tomato

Desk lunch recipes chicken melt

Serves: 6
Nutrition: 395 calories, 17 g fat (6 g saturated fat), 395 mg sodium, 18 g carbs, 2 g fiber, 1 g sugar, 35 g protein (calculated with chicken breast)

Nothing screams perfect summer meal more aptly than this Grilled Chicken Melt with Pesto and Sun-Dried Tomato Spread. Instead of calorie-laden spreads like mayo or Russian dressing, this sandwich gains extra flavor with a tablespoon each of sun dried tomato and basil pesto. It’s full of slow-digesting protein from the chicken breast and some healthy fats from the mozzarella cheese to help maintain blood glucose levels and speed nutrients through your system. And you thought you couldn’t eat sandwiches while dieting!


Caprese Pesto Pasta Salad

Desk lunch recipes caprese

Serves: 4
Nutrition: 372 calories, 16 g fat (5 g saturated fat), 300 mg sodium, 39 g carbs, 4 g fiber, 5 g sugar, 14 g protein (calculated with ¾ cup spaghetti)

Instead of the orecchiette this recipe calls for, just use your leftover spaghetti from the Asian Noodle Salad! This simple pasta salad is supplemented with ripe grape tomatoes and creamy mozzarella balls. Mozzarella is one of our favorite best low-calorie snacks because it’s full of satiating fats as well as calcium, a mineral which has been connected to boosting your body’s ability to metabolize fat more efficiently!

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