Healthy Low-Calorie Lunches

By Laura Schwecherl | By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up: Here are some 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.

1. 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)

2. 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)

3. 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)

4. Grilled Cheese With Tomato and Turkey: 345 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)

5. Grilled Chicken and Cheese Sandwich: 395 Calories
Why it rules: 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)

6. Pizza Burger: 360 Calories
Why it rules: 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)

7. Veggie Sub: 380 Calories
Why it rules: 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)

8. Curried Chicken Pita With Cranberries and Pear: 375 Calories
Why it rules: No mayo 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)

9. Caesar Salmon Wrap: 364 Calories
Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.
Calorie breakdown: 1 whole-wheat pita: 80 calories, 5-ounce 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)

10. 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-sized apple (80 calories)