35 Quick and Healthy Low-Calorie Lunches.
By the time noon rolls around, it may seem too easy
to head to nearest pizza joint. But hold up: We have 35 healthy lunches
that are 400 calories or less and can be made in no time! And for those
who need a little more fuel to keep on going, each meal also includes
an optional side snack to keep anyone’s belly full (up to 500
calories). So say sayonara to take-out or hours slaving at the
kitchen—with these options, nobody will go hungry (or unhealthy) again.
Sandwiches/Wraps
1. Herbed Cheese and Tomato Sandwich: 398 CaloriesWhy it rules: Cottage cheese is an awesome 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)
2. Hawaiian Veggie burger: 380 Calories
Why it rules: Avocado is a great 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)
3. Crunchy Tuna Wrap: 382 Calories
Why it rules: 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)
4. Turkey Wrap: 365 Calories
Why it rules: 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)
5. Mediterranean Burger: 400 Calories
Why it rules: 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)
6. Spiced Chickpea Pita: 350 Calories
Why it rules: 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)
7. Spicy Black Bean Burrito: 365 Calories
Why it rules: Black beans are an awesome source of fiber.
Calorie breakdown: 1 whole-wheat wrap: 130 calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories
Side snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)
Why it rules: 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)
9. Grilled Chicken and Cheese
Sandwich: 395 Calories
Why it rules: Low-fat mayo is a great swap for the full-fat version..read more
