Lunches for 400 Calories or Less
If you're trying to lose weight, spacing your calories out strategically during the day between breakfast, lunch, dinner and snacks can help you feel satisfied after each meal. These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber and protein, both of which help you feel full (no more hunger pangs). These simple lunches can be prepped ahead of time to take on-the-go or can be quickly assembled on the spot in 15 minutes or less, making them perfect for busy weeks. These healthy and delicious 400-calorie lunches will help you stay satisfied while you're slimming down.
This mile-high vegetable and hummus sandwich makes for a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of veggies will keep you full. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
• 1 small apple (77 calories)
Total: 402 calories
Who doesn't love a BLT? This version has an added bonus of avocado, and extra protein from chicken. Better yet, it's rolled into a neat little wrap and perfect for a packed lunch.
• 1 cup strawberries (46 calories)
Total: 386 calories
This crunchy black bean salad is complete with a spicy cilantro dressing for a Mexican flair. It's easy to throw together and take on-the-go. The black beans add protein and fiber but you can substitute cooked chicken or a different protein if you'd prefer.
Total: 404 calories
Good-quality canned salmon is high in protein and omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick and healthy lunch.
Total: 377 calories
Have you ever tried making pizza with pita bread before? Just pop it in the toaster oven for a super-easy vegetarian lunch. Round out the meal with mixed greens dressed with balsamic vinaigrette.
Total: 376 calories
This egg salad wrap is simple and delicious. Iceberg lettuce makes a great low-carb swap for bread to serve the egg salad. Serve with 1/2 cup carrot sticks (about 1 medium carrot)-instead of the 1 cup the recipe suggests-to come closer to 400 calories, or, to eat more veg, go for the full cup and you'll clock in around 435 calories.
Total: 410 calories
Who says bento boxes are just for kids? This healthy bento-style lunch is loaded with clean, satisfying foods and can be quickly packed to take on-the-go.
Total: 380 calories
Zesty Greek salad packed with tomatoes, cucumber and olives-plus chickpeas for a protein punch-gets tucked into a whole-wheat wrap for a healthy vegan lunch that's easy to pack for work. We left the feta cheese out to keep this recipe vegan but you can add feta if you wish. Note: 1 Tbsp. crumbled feta cheese = 25 calories.
• 1 medium orange (62 calories)
Total: 395 calories
This salad is topped with a delicious green goddess dressing with avocado, buttermilk and herbs. Swiss cheese and chicken make it satisfying and protein-filled. It's quick to prepare, especially if you have cooked chicken on hand.
• 5 whole-wheat crackers (98 calories)
Total: 394 calories
This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach and with refreshing orange slices, this is an easy and light lunch that will keep you full until dinnertime.
Total: 375 calories
This mason jar salad lunch is the epitome of easy. Creamy cashew sauce is layered with roasted veggies, tofu and greens for a delicious vegan lunch.
Total: 400 calories
When you're craving a sub but you don't want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Plus, you can easily pack them up for work or school or a picnic-no soggy bread here!
• 1 hard-boiled egg (78 calories)
Total: 401 calories
This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work.
Total: 390 calories
The classic flavor combination of apple and Cheddar is highlighted with brown mustard and fresh greens. Tucked in a hearty whole-wheat pita and toasted, this savory and satisfying 15-minute lunch will hit the spot.
• 15 pistachios (50 calories)
Total: 404 calories
White beans mashed with ripe avocado and blended with sharp Cheddar makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. Wrap these up to take as a healthy and portable lunch for work.
• 1/2 cup blueberries (42 calories)
Total: 388 calories