Healthy Recipes Healthy Mealtime Recipes Healthy Lunch Recipes 26 Lunches Under 400 Calories That Are Perfect for Meal Prep By Alex Loh Alex Loh Alex Loh is EatingWell's associate food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas. EatingWell's Editorial Guidelines Updated on February 15, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Share Tweet Pin Email Trending Videos These healthy, filling lunch recipes are perfect for meal prep. From veggie-packed grain bowls to creamy pasta salads, these low-calorie, meal-prep ideas will save you time and energy at lunchtime. Recipes like Tuna & White Bean Salad and Chipotle-Lime Cauliflower Taco Bowls are colorful, tasty and clock in at 400 calories or less per serving. 01 of 26 Chopped Cobb Salad with Creamy Garlic Dressing View Recipe Joy Howard In place of bacon, this satisfying salad uses store-bought crispy chickpeas for lower saturated fat and less prep time. Using fresh herbs, bright citrus and a creamy base of yogurt and mayonnaise for the dressing gives it a flavorful finish. 02 of 26 Chicken Fajita Bowls View Recipe These satisfying bowls are chock full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur--a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice. 03 of 26 Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing View Recipe This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers. 04 of 26 Turkey-Apple-Brie Sandwiches View Recipe Hollowed-out baguettes hold a satisfying combo of tart apples, creamy Brie and protein-rich, shredded turkey. 05 of 26 Chipotle-Lime Cauliflower Taco Bowls View Recipe A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa. 06 of 26 Greek Kale Salad with Quinoa & Chicken View Recipe Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean vinaigrette. 07 of 26 Rainbow Grain Bowl with Cashew Tahini Sauce View Recipe This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department. 08 of 26 Tuna & White Bean Salad View Recipe 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. 09 of 26 Greek Tortellini Salad View Recipe Fresh cheese tortellini and classic Greek salad ingredients like tomatoes, cucumbers and red onion come together for a fast side dish that's perfect for potlucks, picnics and other casual gatherings. 10 of 26 Strawberry-Beet Salad View Recipe This beautiful strawberry and beet summer salad is perfect for a picnic or lunch on-the-go--just pack the dressing on the side! 11 of 26 Vegan Bistro Lunch Box View Recipe Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives. 12 of 26 Shrimp, Avocado & Feta Wrap View Recipe This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying. 13 of 26 BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches) View Recipe In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store. 14 of 26 Spinach & Feta Turkey Meatballs with Herbed Quinoa View Recipe With a variety of flavors and textures (and a whopping 30 grams of protein!), these meal-prep bowls will keep you fueled all afternoon. The spinach and feta turkey meatballs are adapted from Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own. 15 of 26 Avocado Ranch Chicken Salad View Recipe Avocado makes an exceptionally creamy and healthful dressing for this chicken salad. A bit of ranch dressing with pickled jalapeño adds a tangy spin to the lunchtime classic. Serve it on a slice of whole-wheat toast for an open-face sandwich or in a lettuce cup for a low-carb lunch. 16 of 26 Pesto Pasta Salad View Recipe A creamy pesto sauce turns this simple pasta salad into a delightful dinner. Adding broccoli to the pasta cooking water just before the pasta is done is a convenient way to briefly cook it so that it turns a vivid shade of green and softens slightly. 17 of 26 Veggie-Cheese Sandwiches View Recipe This open-faced version of a grilled cheese sandwich is broiled and topped with spinach, cucumber, and red onion. 18 of 26 Clean-Eating Bento Box Lunch View Recipe Who says bento boxes are just for kids? This healthy bento-style lunch--loaded with clean, satisfying foods--is perfect to pack for work. 19 of 26 Creamy Pesto Chicken Salad with Greens View Recipe For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch. 20 of 26 Vegan Superfood Grain Bowls View Recipe This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. 21 of 26 Chicken Caesar Pasta Salad View Recipe This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad. 22 of 26 Spinach & Strawberry Meal-Prep Salad View Recipe One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts (see Associated Recipes), gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market. 23 of 26 Crispy Chickpea Grain Bowl with Lemon Vinaigrette View Recipe Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner. 24 of 26 Meal-Prep Turkey Cobb Salad View Recipe Cubed deli turkey takes the place of chicken, while Cheddar replaces blue cheese in this easy Cobb-inspired salad. The protein-rich turkey and cheese, plus eggs and bacon, gives the salad staying power, so you won't get hungry an hour after you eat. Feel free to swap out the turkey for cooked chicken or chickpeas to mix things up. Serve the salad right away or pack it up in individual containers and you'll be set for lunch for days. 25 of 26 Make-Ahead Spinach & Black Bean Burritos View Recipe These egg, bean and cheese burritos are designed to be made ahead and frozen. They are perfect for busy days and make a satisfying breakfast or lunch. 26 of 26 Spinach & Dill Pasta Salad View Recipe Edamame gives this veggie-packed vegan pasta salad a bit of feel-full protein. Serve topped with extra freshly ground pepper, if desired. Was this page helpful? 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