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  5. 23 Quick, Light Lunches with 350 Calories

23 Quick, Light Lunches with 350 Calories

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD Updated January 21, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Whole-Wheat Veggie Wrap

These healthy, light lunches are perfect for work, school or a busy day at home. From sandwiches to salads, these recipes clock in at 350 calories or less per serving so you can feel full while meeting your nutritional goals. These lunches are packed with colorful veggies and protein, including chicken and tuna, to keep you energized and nourished. Recipes like Whole-Wheat Veggie Wrap and Green Goddess Salad with Chickpeas are satisfying, light meals for lunch that are ready in 15 minutes or less.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Salmon-Stuffed Avocados

Salmon-Stuffed Avocados
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Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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Tuna & White Bean Salad

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The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Whole-Wheat Veggie Wrap

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Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together--and provide heart-healthy fat and fiber.

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White Bean Spread with Veggie Slaw

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Turn canned beans into a quick and healthy lunch with this easy gluten-free recipe. Use your favorite salad dressing, such as an Italian or French vinaigrette, as a convenient way to add flavor to the mashed beans. Top the gluten-free crackers and bean spread with any combination of shredded raw vegetables you have on hand.

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Avocado, Tomato & Chicken Sandwich

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In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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Loaded Black Bean Nacho Soup

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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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Salmon Salad Sandwich

Salmon Salad Sandwich
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Salmon salad served on tangy pumpernickel bread makes for an easy dinner--a double batch will give you lunch the next day.

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Brussels Sprouts Salad with Crunchy Chickpeas

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This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.

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Pizza Roll-Up Bento Lunch

Pizza Roll-Up Bento Lunch
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This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower--and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters.

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Green Goddess Salad with Chicken

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In this cucumber, tomato, Swiss and chicken salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.

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Shrimp Cobb Salad

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Cooked peeled shrimp is perfect for quick and healthy meals--here we use it in place of chicken in our simplified Cobb Salad.

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Tuna Salad Sandwich with Sweet Relish

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This sweet twist on a classic tuna-salad sandwich is a healthy high-protein lunch that even your kids will love.

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BBQ Chicken Sandwich

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Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

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Caprese Avocado Toast

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Tomatoes, mozzarella, and basil--the building blocks of caprese salad--lend a creative twist to a standard avocado toast recipe.

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Homemade Chicken Ramen Noodle Bowls

Homemade Chicken Ramen Noodle Bowls
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Transform canned chicken noodle soup into quick ramen bowls by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

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Veggie Sandwich

veggie sandwich
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There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

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Cream Cheese & Veggie Roll-Up

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With sliced vegetables, a whole-wheat tortilla and baby spinach, these roll-ups make the perfect healthy lunch for your kids to take to school.

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Salmon Salad

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Get out of your tuna salad rut and try salmon salad for a change. This version is spiked with olives, lemon, onion and capers.

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Spinach & Artichoke Salad with Parmesan Vinaigrette

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Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.

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Strawberry Poppy Seed Salad with Chicken

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In this healthy copycat of a takeout salad favorite we combine precooked (or leftover) chicken and poppy seed dressing with fresh greens, strawberries and goat cheese for an easy throw-together meal that's ready in 10 minutes.

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Egg Salad Avocado Toast

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It's like egg salad and avocado toast had a baby in this 5-minute healthy breakfast.

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    Everything in This Slideshow

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    1 of 23 Veggie & Hummus Sandwich
    2 of 23 Salmon-Stuffed Avocados
    3 of 23 Tuna & White Bean Salad
    4 of 23 Green Goddess Salad with Chickpeas
    5 of 23 Whole-Wheat Veggie Wrap
    6 of 23 White Bean Spread with Veggie Slaw
    7 of 23 Avocado, Tomato & Chicken Sandwich
    8 of 23 Loaded Black Bean Nacho Soup
    9 of 23 Salmon Salad Sandwich
    10 of 23 Brussels Sprouts Salad with Crunchy Chickpeas
    11 of 23 Pizza Roll-Up Bento Lunch
    12 of 23 Green Goddess Salad with Chicken
    13 of 23 Shrimp Cobb Salad
    14 of 23 Tuna Salad Sandwich with Sweet Relish
    15 of 23 BBQ Chicken Sandwich
    16 of 23 Caprese Avocado Toast
    17 of 23 Homemade Chicken Ramen Noodle Bowls
    18 of 23 Veggie Sandwich
    19 of 23 Cream Cheese & Veggie Roll-Up
    20 of 23 Salmon Salad
    21 of 23 Spinach & Artichoke Salad with Parmesan Vinaigrette
    22 of 23 Strawberry Poppy Seed Salad with Chicken
    23 of 23 Egg Salad Avocado Toast

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    23 Quick, Light Lunches with 350 Calories
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