Low Calorie Lunch Ideas

Low calorie lunch ideas

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 too easy to head to the nearest pizza joint. But hold up: We have listed Low Calorie Lunch Ideas 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.

17. Pizza burger: 360 calories

Why it rules: Say “so long” to cravings for greasy pizza, thanks to this protein-filled veggie burger.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories
• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• 2 slices fresh mozzarella cheese: 140 calories
• 2 tablespoons marinara sauce: 40 calories

Side snack: 1 orange (85 calories)

18. Hawaiian veggie burger: 475 calories

Why it rules: Avocado is a great swap for mayonnaise because it’s full of fiber and monounsaturated fats.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories
• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• ¼ avocado, mashed: 57 calories
• 1 slice pineapple: 28 calories
• 2 tablespoons BBQ sauce: 53 calories
• 1 cup alfalfa sprouts: 8 calories

Side snack: 1 ounce sweet potato chips (139 calories)

19. Mediterranean burger: 400 calories

Why it rules: Subbing turkey for the traditional beef cuts calories without sacrificing flavor.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories,
• 1 turkey burger patty: 140 calories
• 2 tablespoons feta cheese: 50 calories
• 2 slices tomato: 10 calories
• 1 round slice red onion: 5 calories
• 1 handful spinach: 5 calories

Side snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

20. Veggie patty with over-easy egg: 390 calories

Why it rules: Filled with protein and healthy fats, this veggie and cheese combo will satisfy even the heartiest of appetites.

Calorie breakdown:

• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• 1 slice cheddar cheese: 70 calories
• 1 large egg, over-easy, cooked with olive-oil spray: 80 calories
• ¼ avocado, sliced: 60 calories

Side snack: 1 medium apple (80 calories)

Low-calorie salads, bowls, and platters

21. Greek pita salad: 368 calories

Why it rules: Protein-packed chickpeas and naturally lower-fat feta cheese spice up this salad.

Calorie breakdown:

• 1 cup romaine lettuce: 8 calories
• ½ whole-wheat pita, sliced: 40 calories
• ¼ cup feta cheese: 100 calories
• ¼ cup chickpeas: 70 calories
• ½ cucumber, sliced: 30 calories
• ¼ small red onion, chopped: 10 calories
• 2 tablespoons Greek dressing: 110 calories

Side snack: 10 baby carrots with 2 tablespoons hummus (100 calories)

22. Strawberry spinach salad: 382 calories

Why it rules: Strawberries are filled with antioxidants and can sweeten up a tangy salad.

Calorie breakdown:

• 1 cup spinach: 7 calories
• 1 cup strawberries, sliced: 50 calories
• 1 thick slice fresh mozzarella cheese: 70 calories
• 2 tablespoons pine nuts: 110 calories
• 1 cup blanched broccoli: 30 calories
• 1 tablespoon olive oil: 110 calories
• 1 teaspoon balsamic vinegar: 5 calories
• 1 squeeze lemon juice: <1 calorie

Side snack: 2-inch slice of whole-grain baguette (140 calories)

23. Garden pasta salad: 395 calories

Why it rules: Whole-wheat pasta is a higher-fiber substitute for regular pasta.

Calorie breakdown:

• ½ cup whole-wheat pasta: 110 calories
• ½ chicken breast, sliced: 100 calories
• 1 thick slice fresh mozzarella cheese: 70 calories
• 4 Kalamata olives, sliced: 60 calories
• ½ green pepper, sliced: 10 calories
• ½ carrot, shredded: 30 calories
• 2 tablespoons low-calorie Italian dressing: 15 calories

Side snack: 1 whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

24. Lentil salad with poached eggs: 390 calories

Why it rules: Lentils are a superfood thanks to their hefty dose of protein and antioxidants!

Calorie breakdown:

• ½ cup canned lentils: 120 calories
• ½ cup spinach, sautéed with 1 teaspoon olive oil: 50 calories
• 2 large eggs, poached: 150 calories
• ¼ avocado, sliced: 60 calories
• 2 slices tomato: 10 calories

Side snack: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese (100 calories)

25. Sprout ’n’ spinach salad: 381 calories

Why it rules: This salad is packed with two of our favorite superfoods — spinach and avocado.

Calorie breakdown:

• 2 cups baby spinach: 14 calories
• ½ avocado, diced: 120 calories
• 1 handful alfalfa sprouts: 5 calories
• ½ orange bell pepper, diced: 12 calories
• ½ carrot, grated: 30 calories
• 2 tablespoons hummus mixed with 1 tablespoon olive oil: 170 calories

Side snack: ½ apple and 1 low-fat cheese stick (110 calories)

26. Tarragon chicken salad: 400 calories

Why it rules: Walnuts are filled with good fats that can help boost brainpower.

Calorie breakdown:

• 1 cup spinach: 7 calories
• ½ chicken breast, sliced: 100 calories
• ¼ cup Greek yogurt: 30 calories
• ¼ cup walnuts: 160 calories
• ¼ cup dried cranberries: 90 calories
• 1 stalk celery, chopped: 5 calories
• 2 slices tomato: 10 calories
• 1 tablespoon fresh tarragon, chopped: <1 calorie
• 1 squeeze lemon juice: <1 calorie

Side snack: 1 whole-wheat pita (80 calories)

27. Sweet potato and shiitake mushroom salad: 485 calories

Why it rules: Sweet potatoes are filled with fiber and vitamins.

Calorie breakdown:

• 1 cup raw spinach: 7 calories
• 1 medium cooked sweet potato, sliced: 100 calories
• 4 shiitake mushrooms, sliced and sautéed: 40 calories
• ¼ cup feta cheese: 100 calories
• 2 slices medium tomato: 8 calories
• 1 tablespoon olive oil: 119 calories
• 1 tablespoon Dijon mustard: 10 calories
• 1 squeeze lemon juice: <1 calorie

Side snack: 1 cup halved strawberries and ½ medium banana, sliced (101 calories)

28. Chicken and rice stir-fry bowl: 380 calories

Why it rules: Brown rice is richer in fiber and protein than white rice, which has had its bran and germ removed.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• ½ chicken breast, sliced: 100 calories
• 4 shiitake mushrooms, sliced: 40 calories
• ½ red pepper, sliced: 10 calories
• ½ green pepper, sliced: 10 calories
• ¼ small red onion, sliced: 10 calories
• 1 tablespoon olive oil: 110 calories

Side snack: ¼ cup boiled edamame with 1 teaspoon soy sauce (100 calories)

29. Rice ’n’ refried beans bowl: 400 calories

Why it rules: Pinto beans are a great source of fiber and iron.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• ½ cup canned pinto beans, mashed: 130 calories
• ¼ avocado, sliced: 60 calories
• ¼ small red onion, sliced: 10 calories
• 1 plum tomato, diced: 10 calories

Side snack: 10 baked tortilla chips (90 calories)

30. Stuffed sweet potato: 365 calories

Why it rules: Greek yogurt is a healthier swap for sour cream to top this stuffed sweet potato.

Calorie breakdown:

• 1 cooked sweet potato, sliced: 100 calories
• 3 slices cooked turkey bacon, crumbled: 130 calories
• ¼ cup Greek yogurt: 30 calories
• ½ scallion, chopped: 5 calories

Side snack: 5 multigrain crackers with 1 stick reduced-fat string cheese (100 calories)

31. Mediterranean platter: 370 calories

Why it rules: Baba ghanoush (roasted eggplant) is a tasty alternative to fatty dips.

Calorie breakdown:

• 1 whole-wheat pita, sliced: 80 calories
• ¼ cup hummus: 150 calories
• ¼ cup baba ghanoush: 100 calories
• 5 black olives: 40 calories

Side snack: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey (120 calories)

32. Healthy stir-fried rice: 365 calories

Why it rules: DIY fried rice with olive oil is way healthier than any Chinese takeout, especially if you use brown rice.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• 1 egg, scrambled with 1 teaspoon olive oil: 115 calories
• 4 baby bella mushrooms, sliced: 40 calories
• 1 cup broccoli, chopped: 30 calories
• ½ carrot, chopped: 30 calories
• ¼ small red onion, sliced: 10 calories
• 1 teaspoon sesame oil: 40 calories

Side snack: Tropical fruit salad with 1 kiwi and ½ large orange (90 calories)

33. 3-bean salad with kale: 350 calories

Why it rules: Fiber-filled beans and vitamin-rich kale make this a winning meal.

Calorie breakdown:

• 1 cup kale, massaged: 30 calories
• 1 squeeze lime juice: <1 calorie
• 1 squeeze lemon juice: <1 calorie
• ¼ avocado, chopped: 60 calories
• ¼ cup black beans: 55 calories
• ¼ cup white beans: 50 calories
• ¼ cup kidney beans: 50 calories

Side snack: 5 multigrain crackers with 1 stick reduced-fat string cheese (100 calories)

34. Fresh mozzarella and tomato salad: 345 calories

Why it rules: The health benefits of tomatoes include helping to reduce your risk of cardiovascular disease and certain cancers.

Calorie breakdown:

• 3 thick slices fresh mozzarella cheese: 210 calories
• 2 plum tomatoes, sliced: 20 calories
• 3 basil leaves: <1 calorie
• 1 tablespoon olive oil: 110 calories
• 1 teaspoon balsamic vinegar: 5 calories

Side snack: 2-inch slice whole-grain baguette, toasted (140 calories)

35. Healthier cobb salad: 382 calories

Why it rules: Skipping the commercial bottled dressing and opting for turkey bacon leans up this filling salad.

Calorie breakdown:

• 1 cup romaine lettuce: 8 calories
• ½ chicken breast, sliced: 100 calories
• 2 slices cooked turkey bacon, crumbled: 87 calories
• ¼ avocado, sliced: 60 calories
• 1 hard-boiled large egg, sliced: 75 calories
• 1 tablespoon crumbled blue cheese: 37 calories
• 1 tablespoon balsamic vinegar: 15 calories

Side snack: KIND bar of your choice: 180 calories