Quick Healthy Low Calorie Lunch Ideas

Quick Healthy Low Calorie Lunch Ideas. With so many lunches in a week, you don’t want to calorie count every meal.

Everybody is busy. But eating healthy and saving money shouldn’t cost you time. Here are some of the best quick healthy low calorie lunch ideas for work each day.

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)

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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)

Low Calorie Healthy Lunch Ideas – Ideal for Work

Find something quick, easy and healthy from our list of the UK’s most popular lunch food takeaways. We’ve looked everywhere from Pret to Tesco to find the healthiest, tastiest grab and go lunch that’s less than 400 calories.

Recent research has shown that planning your lunch well before you eat, and when you’re not feeling hungry, means you’ll eat less calories. Another great tactic to add to your weight loss strategy.

Deciding in advance also means you’re less likely to be tempted into something high calories, plus you won’t have to waste time and emotional energy looking at labels at making possibly difficult decisions!

~ Greggs ~

Greggs are known for their very tasty, but high in calorie pastries, pasties and cakes as well as their freshly baked bread and rolls. To make sure they can offer those who are watching their waistline something tasty, they have added ‘Balanced Choice’ to their takeaway menu. We have highlighted eight lunches for you here. All the taste but less than 400 calories.

Cream of Tomato Soup

300g serving | 213 calories | 6g protein

Mexican Chicken Pasta Salad

250g serving | 440 calories | 20g protein

Free Range Egg Mayonnaise Sandwich

163g serving | 367 calories | 16g protein

Tuna and Cucumber Sandwich

191g serving | 351 calories | 23g protein

Honey Roast Ham and Egg Salad Sub

191g serving | 332 calories | 17g protein

Did you know that Greggs actually created a diet plan? Called Minimise Me, it’s . . . different. Take a look at our review.

~ Tesco ~

At the larger stores there is normally a plethora of choice when it comes to lunches. Some have even got a hot food selection counter where things like fresh soup and chilli are available as well as the self serve salad counters. Here is our selection of lunches under 400 calories to tickle your taste buds without costing you too many calories.

Tuna & Cucumber Sandwich

180g serving | 387 calories | 19.5g protein

BBQ Chicken Wrap (No Mayo)

154g serving | 339 calories | 18.5g protein

Chilli Chicken Noodles

240g serving | 323 calories | 15.4g protein

Chicken Salad Sandwich

225g serving | 369 calories | 28.5g protein

Chicken, Bacon & Avocado Sandwich

173g serving | 421 calories | 23.6g protein

Beetroot and Goats Cheese Salad

260g serving | 318 calories | 13g protein

Moroccan Salad

135g serving | 164 calories | 6.5g protein

Tomato and Mozzarella Salad

185g serving | 224 calories | 8.5g protein

Falafel and Houmous Salad

227g serving | 294 calories | 7.9g protein

Vegetable Sushi

54g serving | 76 calories | 1.8g protein

If You’re a regular at Tesco, check out our 1200 calorie diet plan which uses quick and easy convenience foods to make a healthy, balanced plan for weight loss.

• A star rating of 4.6 out of 5.
• Lemon & coriander hummus

  

  Hummus is so easy to make and beats shop-bought varieties every time. Try it with vegetable crudités in your packed lunch

• Storecupboard pasta salad

  

  This pasta salad makes a quick and healthy lunch, or is perfect prepared ahead for a picnic or lunchbox

• Healthy chicken salad

  

  This easy-to-prepare healthy chicken salad is filled with zingy flavours – the simplified version is great for kids’ lunchboxes too

• Indian chickpea & vegetable soup

  

  Healthy, flavour-packed and low-cost, this soup’s ideal for taking to work for lunch

• Ham & beetroot salad bowl

  

  A great light lunchtime salad that uses everyday ingredients in a new and interesting way

• Welsh rarebit muffins

  

  Get the kids to help make these yummy muffins, perfect for lunchboxes

  Celery soup

  Rating: 5 out of 5

  Cook up a batch of fresh, low-calorie celery soup for a healthy and filling veggie lunch or supper. Serve with chunks of crusty bread

  55 mins

  Easy

  Healthy

  Vegetarian

  Bombay potato frittata

  Rating: 5 out of 5.

  Pack in the flavour with this Indian-inspired frittata. Perfect for a healthy lunch, it’s low in calories and fat and full of nutrients

  50 mins

  Easy

  Healthy

  Vegetarian

  Feta & clementine lunch bowl

  Rating: 4 out of 5.

  Pair piquant feta with green lentils, sweet clementines and crunchy peppers in this colourful packed lunch. It’s low-calorie and rich in vitamin C and fibre

  30 mins

  Easy

  Vegetarian

  Gluten-free

  Mushroom stroganoff

  Rating: 4 out of 5.

  A few clever substitutions can make this traditional creamy casserole low in fat and calories

  30 mins

  Easy

  Vegetarian

  ExclusiveFragrant carrot, coconut & lentil soup

  Rating: 5 out of 5.

  We’ve given a classic vegetarian soup a fragrant twist with a subtle hint of spice. Swap the yogurt for a dairy-free alternative to make this vegan.

  45 mins

  Easy

  Healthy

  Vegetarian

  Veggie spaghetti puttanesca

  Rating: 4 out of 5.

  Sneak in an extra portion of veg in the form of the courgettes in this veggie version of puttanesca. Taking 35 minutes, it’s a low-fat and low-calorie lunch

  35 mins

  Easy

  Vegetarian

  Cod with cucumber, avocado & mango salsa salad

  Rating: 5 out of 5.

  If you’re looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories

  13 mins

  Easy

  Healthy

  Gluten-free

  Bang bang cauliflower

  Rating: 4 out of 5.

  Try a veggie twist on bang bang chicken, and replace the meat with cauliflower florets. With a crispy coating and a spicy sauce, it makes a great starter or side

  55 mins

  Easy

  Vegetarian

  Prawn tikka masala

  Rating: 5 out of 5.

  Forget a takeaway and tuck into a midweek meal that will please the whole family with our easy, low calorie prawn tikka masala. Serve with naan breads

  40 mins

  Easy

  Gluten-free

  Ratatouille & ricotta macaroni

  Rating: 5 out of 5.

  This is a deconstructed twist on macaroni cheese with a layer of Mediterranean veg using Italian ricotta, so you don’t have to make a traditional sauce

  1 h

  Easy

  Healthy

  Easy soup maker lentil soup

  Rating: 4 out of 5.

  Use a soup maker to make this easy lentil soup with leek and carrot for lunch or supper. It’s filling and nutritious, plus low in calories and fat

  35 mins

  Easy

  Healthy

  Vegetarian

  Meatball & tomato soup

  Rating: 5 out of 5.

  Get three of your 5-a-day in one serving with this healthy, low-calorie tomato soup. The addition of meatballs and giant couscous means it’s filling, too

  20 mins

  Easy

  Healthy

  Pasta salad with tuna mayo

  Rating: 4 out of 5.

  This is quick to throw together and perfect as a lunchbox feast whether you’re on a picnic or at your desk.

  40 mins

  Easy

  Healthy

  Spinach, sweet potato & lentil dhal

  Rating: 5 out of 5.

  A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can’t go wrong with this iron-rich, low-fat, low-calorie supper.

  45 mins

  Easy

  Healthy

  Vegan

  Lime prawn cocktail pitta salad

  Rating: 4 out of 5.

  Make this speedy lime prawn cocktail salad as a filling lunch that packs a flavour-punch. It’s tasty, healthy and low in calories

  25 mins

  Easy

  Healthy

  Feta, beetroot & pomegranate salad

  Rating: 5 out of 5.

  Enjoy something lighter for lunch with this bright salad. It’s low-calorie and full of flavour thanks to mint, parsley, cinnamon and cumin

  10 mins

  Easy

  Healthy

  Vegetarian

  Green minestrone with tortellini

  Rating: 5 out of 5.

  Add tortellini to this green minestrone soup with leeks, spring veg and peas for a filling lunch or supper. It’s a healthy, low calorie choice on cold nights

  30 mins

  Easy

  Healthy

  Vegetarian

  Veggie okonomiyaki

  Rating: 4 out of 5.

  Supercharge your diet with this vegetarian okonomiyaki with eggs, cabbage, pak choi and spring onions. It makes a healthy, low calorie lunch option

  25 mins

  Easy

  Healthy

  Vegetarian

  Classic minestrone soup

  Rating: 5 out of 5.

  Whip up this classic Italian vegetable soup with a rich tomato base and pasta. It’s low in calories and packed with fibre and vitamin C

  1 h 5 mins

  Easy

  Summer bean & bulgur soup

  Rating: 4 out of 5

  Here’s a serving of five of your 5-a-day in one delicious and quick-to-make soup. If you make this ahead, the bulgur soaks up quite a lot of the liquid, so add a splash of water to loosen a little (or just eat as a summery stew).

  30 mins

  Easy

  Healthy

  Vegetarian

  Sweet potato, coconut & lemongrass soup with coriander sambal

  Rating: 5 out of 5.

  Warm up with our healthy sweet potato, coconut and lemongrass soup. This veggie dish is full of vitamin c and makes a great low-calorie lunch

  45 mins

  Easy

  Healthy

  Vegetarian

  Mushroom & potato soup

  Rating: 4 out of 5.

  Porcini mushrooms give this healthy soup a real umami flavour boost. Pour into a flask for a warming, low-calorie lunch that you can take to work

  45 mins

  Easy

  Healthy

  Vegetarian

  Miso mushroom & tofu noodle soup

  Rating: 4 out of 5.

  Rustle up this miso, mushroom and tofu noodle soup with just six simple ingredients. Healthy and low in calories, it makes a tasty light lunch or supper

  25 mins

  Easy

  Healthy

  Vegetarian

  Giant Yorkshire pudding Sunday lunch

  Rating: 5 out of 5.

  Try this twist on a Sunday roast, with steak, potatoes, veg and gravy served in a giant Yorkshire pudding. Prep ahead and make Sunday lunch in no time

  1 h 5 mins