Healthy Recipes Healthy Low-Calorie Recipes Low-Calorie Lunch Recipes 22 Healthy Lunch Recipes with 450 Calories or Less By Danielle DeAngelis Danielle DeAngelis Instagram Twitter Website Danielle DeAngelis is a rising journalist and current Fellow for EatingWell.com. Through her previous experiences as a news writer, she has focused on covering sustainability and human interest stories. Her passions of reading, writing and eating local all guide her in her position at EatingWell. EatingWell's Editorial Guidelines Published on August 7, 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 Photo: Carolyn Hodges, M.S., RD Whether you're in the mood for a salad, sandwich or soup, there's something on this list of lunches for you. With only 450 calories or less per serving, these low-calorie meals can help you meet your nutrition goals while keeping you feeling full and satisfied. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Cucumber Sandwich are nourishing and delicious options for your midday meal. 01 of 22 Sweet Potato, Kale & Chicken Salad with Peanut Dressing View Recipe These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes). 02 of 22 Cucumber Sandwich View Recipe Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together. Removing the crusts makes it more delicate than your average sandwich. 03 of 22 No-Cook Black Bean Salad View Recipe A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick. 04 of 22 Piled-High Vegetable Pitas View Recipe Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe--or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature. 05 of 22 Big Beautiful Summer Salad View Recipe This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner. 06 of 22 Green Goddess Sandwich View Recipe Victor Protasio This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess. 07 of 22 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. 08 of 22 Greek Salad with Edamame View Recipe Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar. 09 of 22 Vegetable Weight-Loss Soup View Recipe A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal. 10 of 22 Avocado, Tomato & Chicken Sandwich View Recipe In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread. 11 of 22 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. 12 of 22 Mozzarella, Basil & Zucchini Frittata View Recipe This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette. 13 of 22 Salmon Tacos with Pineapple Salsa View Recipe An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder. 14 of 22 Classic Dill Chicken Salad View Recipe We lightened up the creamy dressing in this healthy chicken salad recipe with a combo of mayonnaise and plain Greek yogurt. Dill, grapes, celery and walnuts make up this classic chicken salad but feel free to experiment with your favorite fruit, vegetables and herbs. Serve it open-face on toasted bread or scoop it on top of fresh salad greens. 15 of 22 Avocado Egg Salad Sandwiches View Recipe Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school. 16 of 22 Vegetarian Niçoise Salad View Recipe This vegetarian take on a traditional Niçoise salad omits the fish and piles on plenty of vegetables. 17 of 22 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. 18 of 22 Cucumber, Tomato & Arugula Salad with Hummus View Recipe Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch. 19 of 22 Butternut Squash Soup with Apple Grilled Cheese Sandwiches View Recipe Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week. 20 of 22 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. 21 of 22 Chimichurri Noodle Bowls View Recipe We're mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls. The bright and herby chimichurri sauce originally appeared in Katie Workman's salmon recipe for EatingWell magazine (see Associated Recipes). Leftover chicken, tofu or canned beans can be swapped in for the shrimp. 22 of 22 Avocado Toast with Burrata View Recipe Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit