Quick & Healthy Low Calorie Meals

By the time lunch time comes around, most people might be seeking out the nearest deli for chicken fillet rolls or even going to take aways. But there is no need to ruin the New Year’s resolutions or even spend hours slaving over lunch preparation in the kitchen. There are so many easy and healthy lunch options out there. Below are some healthy lunches that are 400 calories or less and can be made with little or no effort!

And for those who need a little more fuel to keep on going, each meal also includes an optional side snack (up to 500 calories)

Sandwiches/Wraps

Herbed Cheese and Tomato Sandwich: 398 Calories

Why it’s great: Cottage cheese is a fantastic low-fat source of 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 one square of dark chocolate (130 calories)

Hawaiian Veggie burger: 380 Calories

Why it’s great: Avocado is a perfect swap for mayonnaise because it’s full of healthy monosaturated fats.

Calorie breakdown: ​1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, ¼ avocado, mashed: 68 calories, 1 round of pineapple: 25 calories, 2 tablespoons BBQ sauce: 15 calories, 1 handful alfalfa sprouts: 5 calories

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

Crunchy Tuna Wrap: 382 Calories

Why it’s great: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

Calorie breakdown: 1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie

Side snack: 1 cup cherries (90 calories)

 

Turkey Wrap: 365 Calories

Why it’s great: 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 Parmesan Garlic and Herb Pita Chips (140 calories)

Mediterranean Burger: 400 Calories

Why it’s great: Subbing turkey for the traditional beef saves some 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)

Spiced Chickpea Pita: 350 Calories

Why it’s great: Try this spin on a traditional falafel sandwich without fried chickpeas.

Calorie breakdown: 1 whole-wheat pita: 80 calories, ½ a 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)

 

Grilled Cheese With Tomato and Turkey: 345 Calories

Why it’s great: This healthier version of a grilled cheese has no butter and adds in 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 panini press!): 5 calories

Side snack: 1 small apple (60 calories)

 

Grilled Chicken and Cheese Sandwich: 395 Calories

Why it’s great: Low-fat mayo is a great swap for the full-fat version!

Calorie breakdown: 2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories

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

Pizza Burger: 360 Calories

Why it’s great: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.

Calorie breakdown: 1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, 2 slices fresh mozzarella cheese: 140 calories, 2 tablespoons marinara sauce: 40 calories

Side snack: 1 orange (85 calories)

Veggie Sub: 380 Calories

Why it’s great: Get your daily serving of veggies and them 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 of sweet potato chips (80 calories)

Curried Chicken Pita With Cranberries and Pear: 375 Calories

Why it’s great: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.

Calorie breakdown: 1 whole-wheat pita: 80 calories, 1/2 a chicken breast, diced: 100 calories, ¼ cup non-fat Greek yogurt: 30 calories, 2 tablespoons dried cranberries: 45 calories, 1/2 pear, diced: 45 calories, 1 teaspoon honey mustard: 5 calories, 1/2 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)

 

Caesar Salmon Wrap: 364 Calories

Why it’s great: Light dressing and heart-healthy salmon make this a winning wrap.

Calorie breakdown: 1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories

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

Egg, Tomato, and Avocado Sandwich: 385 Calories

Why it’s great: This sandwich is leaner and green 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-sized apple (80 calories)

 

Ham, Pear, and Swiss Sandwich: 395 Calories

Why it’s great: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.

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

Side snack: ¾ cup apple chips (80 calories)

TBLT: 375 Calories

Why it’s great: Turkey bacon is a leaner than regular bacon, but is 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: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

Roast Beef and Horseradish Sandwich: 385 Calories

Why it’s great: Impress your co-workers with this tasty lunch that’s full of calcium, too. (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)

Salads/Platters

Greek Pita Salad: 368 Calories

Why it’s great: Protein-packed chickpeas and naturally lower-fat feta 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)

Strawberry Spinach Salad: 382 Calories

Why it’s great: Strawberries are filled with antioxidants, and can sweeten up any 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 broccoli: 30 calories, 1 tablespoon olive oil: 110 calories, 1 teaspoon balsamic vinegar: 5 calories, 1 squeeze lemon juice: < 1 calorie

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

 

Garden Pasta Salad: 395 Calories

Why it’s great: Whole-wheat pasta is a great substitute for the white version.

Calorie breakdown: ½ cup left-over whole wheat pasta: 110 calories, ½ a 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 fat-free Italian dressing: 15 calories

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

Sprout n’ Spinach Salad: 381 Calories

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

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

Side snack: 1/2 an apple and 1 low-fat cheese stick (110 calories)

Sweet Potato and Shitake Mushroom Salad: 370 Calories

Why it’s great: Sweet potatoes are filled with fiber and vitamins!

Calorie breakdown: 1 cup spinach: 5 calories, 1 cooked sweet potato, sliced: 100 calories, 4 shitake mushrooms, sliced: 40 calories, ¼ cup feta cheese: 100 calories, 2 slices tomato: 10 calories, 1 tablespoon olive oil: 110 calories, 1 tablespoon Dijon mustard: 5 calories, 1 squeeze lemon juice: < 1 calorie

Side snack: 1 cup halved strawberries and ½ a banana, sliced (100 calories)

Chicken and Rice Stir-Fry: 380 Calories

Why it’s great: Brown rice is richer in fiber and protein than it’s white cousin.

Calorie breakdown: ½ cup ready-made brown rice: 100 calories, ½ a chicken breast, sliced: 100 calories, 4 shitake 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) 

Stuffed Sweet Potato: 365 Calories

Why it’s great: Greek yogurt is a great swap for sour cream on this potato.

Calorie breakdown: 1 cooked sweet potato, sliced: 100 calories, 3 slices cooked turkey bacon, crumbled: 130 calories, ¼ cup Greek yogurt: 30 calories, 1/2 scallion, chopped: 5 calories

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

Healthy Stir-Fried Rice: 365 Calories

Why it’s great: DIY fried-rice with olive oil is way healthier than any Chinese take-out.

Calorie breakdown: ½ cup ready-made brown rice: 100 calories, 1 egg, scrambled with 1 teaspoon olive oil: 115 calories, 4 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 a large orange (90 calories)