Healthy Recipes Healthy Low-Calorie Recipes Low-Calorie Lunch Recipes 26 Heart-Healthy Lunches That Are Low in Calories By Leah Goggins Leah Goggins Instagram Website Leah Goggins is a digital fellow for EatingWell. Based in Birmingham, Alabama, she is a devotee of old movies, farmers' markets and Ina Garten's tomato sandwich with basil mayo recipe. Leah has a degree in news media and English from The University of Alabama. EatingWell's Editorial Guidelines Published on March 28, 2022 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 Take care of your heart with these light lunches that are packed with flavor. Each recipe is low in saturated fat and sodium, per our heart-healthy guidelines, and has fewer than 575 calories per serving. Whether you're in the mood for a quick sushi-inspired roll-up or a fresh salad with grilled chicken, this mix of recipes has something for you. Recipes like our Chipotle-Lime Cauliflower Taco Bowls and Orange-Mint Freekeh Salad with Lima Beans are lunches you'll enjoy on weekends and work days. 01 of 26 Spicy Salmon Sushi Roll-Ups View Recipe If rolling seems like too much work, serve these up as bowls. Chop up the nori to sprinkle on top. 02 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. 03 of 26 Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh View Recipe Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart. 04 of 26 Orange-Mint Freekeh Salad with Lima Beans View Recipe Jacob Fox This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips. 05 of 26 Cannellini Bean & Herbed Ricotta Toast View Recipe Ted & Chelsea Cavanaugh Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich. 06 of 26 Blackened Chicken with Chopped Salad View Recipe Jason Donnelly In this spin, we coat this blackened chicken with spices common to Cajun cooking, like dried thyme and cayenne pepper. Then, instead of using the traditional method of searing in a cast-iron pan, we take advantage of the warmer weather by grilling outside. 07 of 26 Black Bean & Slaw Bagel View Recipe Ted & Chelsea Cavanaugh This easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite. 08 of 26 Salmon Caesar Salad View Recipe This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too. 09 of 26 Lemon Shrimp & Orzo Salad View Recipe Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like. 10 of 26 Lemon-Roasted Vegetable Hummus Bowls View Recipe Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking. 11 of 26 Winter Kale & Quinoa Salad with Avocado View Recipe Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead. 12 of 26 Thai-Style Chopped Salad with Sriracha Tofu View Recipe Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts. 13 of 26 Green Goddess Quinoa Bowls with Arugula & Shrimp View Recipe We're taking advantage of all the healthy items you can find at your local specialty grocery store to create these healthy meal-prep lunches. To add extra protein (while minimizing prep time), we're using fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few more simple items, including bottled salad dressing, you'll have all the ingredients you need to make these high-protein lunch bowls in under 20 minutes. 14 of 26 Middle Eastern Salad Bowls with Farro & Chicken View Recipe We're pairing two shortcut products you can likely find at your local specialty grocery store—Middle Eastern bean salad and microwaveable farro—to add protein, fiber and satisfying texture to these high-protein lunch bowls. To cut down on prep time, we're also using preseasoned grilled chicken breasts from the refrigerated section, bottled balsamic vinaigrette and a few other ready-to-use ingredients to make these quick and easy meal-prep lunches. 15 of 26 Pan-Seared Steak with Crispy Herbs & Escarole View Recipe This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too. 16 of 26 Homemade Chicken Tenders with Everything Bagel Seasoning over Salad View Recipe Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, make your own by combining equal parts dried minced onion and garlic, poppy seeds, sesame seeds, salt and ground pepper (see Associated Recipes). This healthy chicken recipe tops a simple salad for an easy dinner that's ready in 25 minutes. 17 of 26 Quinoa, Avocado & Chickpea Salad over Mixed Greens View Recipe Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. 18 of 26 Vegan Kale Caesar Salad with Tofu Croutons View Recipe Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad. 19 of 26 Tex-Mex Pasta Salad View Recipe A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors. 20 of 26 Chopped Cobb Salad with Chicken View Recipe This healthy chopped salad is a great way to use up leftover cooked chicken. You can reserve the remaining hard-boiled egg half for a snack. 21 of 26 Greek Chicken & Cucumber Pita Sandwiches with Yogurt Sauce View Recipe Cucumbers do double duty in this healthy Greek chicken pita recipe--they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these Mediterranean sandwiches for a healthy dinner or light lunch. 22 of 26 Hearty Tomato Soup with Beans & Greens View Recipe Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. 23 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. 24 of 26 Loaded Black Bean Nacho Soup View Recipe 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. 25 of 26 Chicken Satay Bowls with Spicy Peanut Sauce View Recipe Chicken satay moves from classic Thai restaurant appetizer to delicious homemade dinner with this easy meal-prep recipe. A crunchy Asian-inspired slaw serves as the satisfying low-carb base, and the bold, creamy peanut sauce brings a hint of heat to every bite. 26 of 26 Spicy Slaw Bowls with Shrimp & Edamame View Recipe The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit