Taking your own lunch to work is great for weight loss as well as the bank account. These lunches, all hand-picked by our expert nutritionist, are nutritionally balanced with lean protein, legumes, wholegrains and vegies and are between 300 to 400 calories.
Healthy lunchbox frittata
Tick all the boxes with this vegetarian, low calorie, low fat, gluten free frittata.
Chopped chicken and broccoli salad
Whip up this chopped chicken salad in no time – it’s perfect for lunch al desko.
Chicken, mustard, watercress and roasted capsicum sandwich
This lunch box legend comes together in just five minutes.
Lentil, shredded spinach and poached chicken salad
For a wholesome lunch, try this gluten-free poached chicken salad, with a zesty mustard dressing.
Chicken, lentil and feta salad with chilli lime dressing
Ready in 10 minutes, this healthy chicken, lentil and feta salad is perfect for work lunches or the school lunchbox. It’s also gluten free and low in fat and calories.
Full-of-greens frittata
Packed with healthy greens, this easy frittata is topped with a sweet roast capsicum salsa.
Chargrilled lamb and vegie sandwich
Succulent lamb, spicy hummus and thin zucchini ribbons… what’s not to love about this low-cal sandwich?
Vegan pasta nourish bowl
Loaded with vegies, wholemeal pasta and tofu, this healthy vegetarian pasta is a perfect low-calorie lunch or dinner.
Black bean, avocado and lettuce wraps
These quick, no-cook tacos are the perfect easy lunch. Did we mention they’re vegan, too?
Pasta salad with lentils, pesto & beans
A fantastic food to include in vegetarian diets, lentils are a great source of protein.
What are some ideas for a simple, healthy lunch?
Taking time out of your morning to pack your lunch can be difficult. TBH, it’s a lot easier to grab something quick. Just know that you could be depriving yourself of the nutrients you need when you do that, which will probably leave you feeling extra hungry in the afternoon and evening, says Traci Fields, RD, a NYC-based registered dietitian. Waiting until later in the day to eat a full meal can backfire on your weight loss goals, since you’re more likely to grab foods that are unhealthy due to cravings, she explains. It’s also best to consume the majority of your calories earlier in the day, so your body can spend the rest of the afternoon taking on a smaller dinner and burning those calories off.
A simple way to stay on track with your goals is by simply meal prepping the night before. Fields says having fresh cut vegetables to grab on the go or a portioned bag of nuts, hard boiled eggs, and seasonal fresh foods that can be consumed when you’re in a rush is ideal. “Being prepared will enable you to stick to your goals and not blow any progress by consuming unhealthy quick snacks that would derail your healthy eating plan,” she says. Fields also recommends trying intermittent fasting and always having a water bottle on hand since people often mistake thirst with hunger.
Some easy-to-make lunch ideas include:
- A tuna salad on a lettuce wrap
- Fresh cut vegetables
- A salad with fresh berries
- Hard boiled eggs with cheese, greens, and some baby carrots
- Plain low-fat Greek yogurt
- A green smoothie
All of these lunches have no processed carbs that will spike your blood sugar. They’re also high in protein, contain healthy fats, and provide all the nutrients you need to stay full. They can be paired with whatever beverage you prefer, although Fields suggest water, coffee, or teas as long as there are added calories from sweeteners, sugars, and milk.
BTW, in case you were wondering, there’s no such thing as belly fat-burning foods. “You cannot spot-burn fat,” says Fields. “Burning fat occurs with exercise and the type of diet consumed.” She also emphasizes that eating adequate protein, non-starchy vegetables, and healthy fats can help with the process.
1. Greek Quinoa Salad
Calories (per serving): 341
This Greek salad features chickpeas, cucumber, olives, and fresh herbs for a super flavorful and fiber-filled lunch.
It’s got protein courtesy of chickpeas, and the quinoa can be whipped up in an Instant Pot. It’s also vegan.
2. Instant Pot Pakistani Chana Dal
Calories: 238
This gluten-free Pakistani Chana Dal (split chickpea) is vegetarian and only takes 15 minutes to make, and it’s a flavor explosion thanks to spices like cumin, ginger, and turmeric. Throw the ingredients in an Instant Pot and enjoy.
GET THE RECIPE
3. Kale And Brussels Sprout Salad
Calories: 201
This kale and Brussels sprout salad is anything but boring. It’s filled with shredded kale and sprouts, cranberries, marinated onions, almonds, and pecorino cheese. It takes just 20 minutes to make, and it can keep in the fridge for two to three days after making.
4. Creamy Carrot-Tomato Soup
Calories: 219
This vegan tomato and carrot soup is dairy-free and paleo. It has a base of creamy coconut milk and almond butter, plus tons of fresh herbs, lime, and red pepper flakes.
5. Egg Roll In A Bowl
Calories: 281
This recipe takes all the good fillings of a classic egg roll and puts them in a fresh and healthy bowl, featuring juicy meat or tofu, fresh ginger and garlic, soy sauce, and tons of thin strips of fresh veggies. And it tastes phenomenal reheated too.
6. Chicken Tortilla Soup
Calories: 142
This authentic chicken tortilla soup is seasoned with tomato and pasilla pepper, plus loads of sautéed veggies that can be topped with baked tortilla strips, avocado, panela cheese, chopped cilantro, and a dash of fresh lime juice.
7. Vegan Spinach And Sun-Dried Tomato Pasta
Calories: 471
This creamy vegan pasta is budget- and time-friendly—it takes just 20 minutes to make. It features garlic, spinach, and basil, with the flavor punch of sun-dried tomatoes. You can store it up to five days in the fridge, so it’s a great option for a full week of lunches.
8. Whole30 Chicken Salad
Calories: 252
This protein-packed chicken salad is Whole30- and keto-friendly. It’s made with mayo, Dijon mustard, celery, and grapes for great crunch and flavor. It keeps for three to five days, and you can whip it up in just 10 minutes.
9. Slow Cooker Yellow Chicken Curry
Calories: 357
This hearty chicken curry is made with a base of coconut milk, peanut butter, soy sauce, garlic, and ginger. It has a kick thanks to cayenne pepper and is also full of veggies. You can freeze this for up to two months, so this big batch is perfect for storage.
10. Asian Chicken Lettuce Wraps
Calories: 180
These lettuce wraps spare you the calories but pack the crunch. They’re made with veggies like chopped carrots, celery, and water chestnuts. The protein in these is chicken, but you can sub in pork, shrimp, or a combo.
Healthy quiche
We’ve given the classic quiche a healthy makeover by swapping sour cream for high-protein yoghurt and adding nutrient-rich salmon. It’s perfect for a healthy lunch, dinner or when you’re entertaining.
Chilli chicken and kale wrap
Make a low-cal lunch in no time with this quick and easy wrap with a spicy hit from hot sauce and chilli.
Healthy Lunch Ideas For Weight Loss (Low-Calorie Lunches)
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.
Cover all your macronutrients
Ensure that you have a good balance of protein, carbohydrates and healthy fats on your plate.
As each of these macros perform a different role in your body, having a bit of each for your lunch will mean optimal results for your health.
Protein, which is the building blocks for muscle, will help you recover from workouts and rebuild your muscle so you can improve your size and strength. For the average adult, you should allocate 10-35% of your total energy intake. This means that if your total energy intake is 2000 calories, you need a minimum of 200 of those calories to come from protein.
Carbohydrates are what gives us energy so you’ll be able to get through the rest of your day or workout. Healthy fats keep you satiated for longer, lowers blood pressure and reduces the risk of heart disease and stroke. 45-65 percent of your total calories should be carbohydrates while fats should be 20-35 percent.
Include fiber in your meals
Another component that you should consider when choosing what to eat for lunch is fiber content.
Fiber helps maintain your digestive system. It not only regulates bowel movements but your blood sugar levels as well, assisting in avoiding insulin spikes, which can cause energy highs and lows.
In addition, it also assists with satiety so you’ll feel full much sooner in your meal as well as long after.
Looking for advice on how to eat if you
8 Low Calorie Lunch Ideas For Weight Loss
Now we know what to look for in a healthy lunch, here are 8 ideas to get you started.
We’ve taken your favorite meals and made some changes so that you can still enjoy the same food but just with a lower calorie count—great for those with weight loss as their goal.
But don’t worry, we’ve covered the macronutrients as well and you can easily add your favorite vegetables to it, so you can make it your own.
If you’re unsure about what your macronutrients should be check out:
- What Should Your Macros Be When Cutting?
If you don’t workout regularly, but still want to eat healthy, then check out:
- How To Eat When You’re Not Working Out?
If you are planning on eating out rather than making your own meals, then check out:
- FeastGood.com – A resource for those who want to eat out but still want healthy and nutritious, fitness-oriented meals.
1. Lettuce Tacos
Lettuce tacos are a great alternative to your typical taco meal and it’s never boring. You can mix up the ingredient list according to whatever you’re feeling like that day, as well as to match any dietary preferences that you may have, whether that’s vegetarian or vegan or gluten free.
Not to mention, you can fit lots of veggies into your meal so you know you’re getting your greens in.
For this post, we’re going to show you a lettuce taco breakdown with ground beef, but you can always make switches as you prefer.
We have options below to make it vegan and/or vegetarian.
Make it vegan and/or vegetarian: Remove the ground beef and replace it with vegan/vegetarian beef or use black beans instead. Do the same with the cheese.
2. Pita Pizzas
Approximate calories: 393
Pizzas are always a great idea but most people don’t think that they’re an ideal lunch if you’re trying to lose weight.
But if you swap out your classic dough with a pita bread, you’re cutting calories without compromising on taste, so you can still get your pizza fix whenever those lunchtime cravings hit.
The best thing about it is that you can add whatever toppings you like.
Make it vegan and/or vegetarian: Use soy protein like vegan chicken instead of chicken breast and use vegan cheese or omit it altogether.
Get This Recipe
3. Summer Rolls
Approximate calories: 474
Summer rolls are a light, refreshing yet filling healthy lunch idea for weight loss. They can be catered to your dietary preferences while still ensuring that you will be satiated and satisfied.
The rice paper won’t leave you feeling too heavy so you won’t hit that afternoon slump. The rolls can be filled with lots of vegetables and the protein of your choice, topped up with a yummy peanut sweet hoisin sauce.
Make it vegan and/or vegetarian: Tofu goes really well in the rice paper rolls as a vegan/vegetarian version instead of the shrimp.
4. Buddha Bowl
Approximate calories: 475
The Buddha Bowl is another healthy lunch idea for weight loss. Not only is it full of nutrients but it’s versatile so you can change it up every day and never get bored of it.
The key components of this dish is a carbohydrate and protein of your choosing, lots of vegetables and salad, and a delicious sauce to tie it all together.
5. Zoodle Pasta
Approximate calories: 500
An easy way to take away calories from your lunch meals so that you can stick to your calorie deficit, is to replace some of the carbs with alternate options.
One way to do this is to swap out pasta with zucchini noodles, better known as zoodles.
However, you don’t have to completely take away all the pasta and make it a dish completely made of zoodles.
Instead, just half the portion of pasta and replace that half with zoodles. That way, you can get your pasta fix while still cutting calories without having to compromise on taste.
Make it vegan and/or vegetarian: Double-check the ingredients of your angel hair pasta and use vegan-friendly alternatives if it contains egg. Also, take out the shrimp and replace it with your favorite plant-based protein.
Get This Recipe
6. Stuffed Bell Peppers
Approximate calories: 472
If you want to get lots of vegetables in, then why not use a vegetable as your bowl? Stuffed bell peppers are a great meal to have that’s also nutritious and delicious.
Not to mention, it’s easy to make. Just throw it all together, fill it with your other favorite vegetables and fillings and put it in the oven. It’ll be ready in no time.
Make it vegan and/or vegetarian: Replace the dairy ricotta with vegan cheese or omit it altogether.
7. Stuffed Sweet Potato
Approximate calories: 379
Another vegetable that you could use as a bowl that’s part of your meal is sweet potato.
Get your chosen vegetables, black beans for protein and put it into the oven, ready for lunch.
8. Grilled Skewers
Approximate calories: 201
Fire up that BBQ to whip up some grilled skewers.
They’re super easy to make as well and with the right sauce, it’ll be so full of flavor.
Make it vegan and/or vegetarian: Keep this meat-free by using plant-based chicken or tofu. Replace the tzatziki sauce (vegetarian-friendly) with your favorite vegan one.