Lose Weight With These 32 Lunches Under 400 Calories
When you’re looking for a light and healthy lunch| it’s important to take calorie counts into consideration| but you want the right mix of fresh ingredients that will keep you feeling full and satisfied. If you’re in need of some homemade inspiration| look no further than these 32 healthy| filling| and delicious lunches| all 400 calories or fewer.
| Sweet Potato| Chickpea| and Quinoa Burger
This sweet potato| chickpea| and quinoa veggie burger is perfectly spiced and completely satisfying. At 202 calories per patty| you can add a 120-calorie whole-wheat bun and lettuce| tomato| and ketchup (34 calories) and still come in at well under 500 calories. Make multiple patties in advance to enjoy as a sandwich or on top of greens for the week.
Calories (with bun and fixings): 356
| Summer Veggie Black Bean Salad
This fresh and produce-packed Summer salad needs to make its way into your dinnertime rotation. It’s a vegetarian-friendly recipe high in fiber and protein to help you feel full once the meal is done. Mix up a big batch the night before| and let all the flavors meld overnight for best results.
| Veggie and Hummus Sandwich
If you’re tired of a vegan-friendly sandwich that doesn’t satisfy| prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled| and layers of tasty veggies offer crunch| flavor| and important nutrients your body needs.
| Spicy Chicken Chili
Substituting ground chicken for beef in this spicy chili recipe brings the same traditional flavors and textures of the classic you crave u2014 just lightened up for your healthy diet. Make a pot on Sunday night| and pack up a hearty serving for lunch.
| Mediterranean Quinoa Salad
If you’re always left wanting something else after chowing down on a standard Greek salad| this Mediterranean quinoa salad is the answer to your olive- and feta-filled prayers. The addition of this complex carb fills you up with even more fiber!
| Vegan Bean Salad
After a hard midday workout| this vegan bean salad is the perfect| protein-packed refreshing meal. It has more than 13 grams of fiber and nearly 17 grams of protein to fill you up and help your muscles recover.
| Rainbow Quinoa Salad
This beautiful veggie-packed quinoa salad is under 350 calories| offering 13 grams of protein and seven grams of fiber. Any vegetarians or vegans looking for a protein-rich recipe to support weight loss will fall hard for this salad.
| Santa Fe Vegetable Soup
This Paleo-friendly vegetable soup simmers nicely in your slow cooker overnight for lunch the next day. While this recipe uses shredded chicken and chicken stock| you can substitute them with more beans and vegetable stock for a vegetarian dish that still packs in the protein you need to fight fat.
| Thai Citrus Chicken Salad
The combination of cabbage| carrot| and daikon in this citrus chicken salad is an antioxidant-rich trifecta! This recipe supports your digestive system and keeps your body hydrated. It’s also high in protein and low in fat| carbs| and calories. In short| it’s everything you’re looking for in a filling salad.
Calories (including one serving of dressing): 223
| Healthy Chicken Salad
Traditional chicken salad clocks in at 500 calories| but this healthy chicken salad is 139 calories per serving. The secret? A simple swap of Greek yogurt for mayo. Serve with one or two slices of bread (like wheat bread| 220 calories for two slices).
Calories (with two slices of wheat bread): 359
| Chinese Chicken Salad
Colorful| crispy| and packed with nutrition| this Asian chicken salad will satisfy your cravings for the fried restaurant alternatives. With nearly 20 grams of protein and clocking in at just over 230 calories per filling portion| it’s a much healthier alternative you’ll enjoy just as much.
| Cauliflower Crust Pizza
This veggie-powered cauliflower pizza crust proves that you don’t need flour to make an amazing pizza. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza. Cook it up the night before| and enjoy leftovers reheated the next day.
| Flat-Belly Salad
Made with fiber-rich bibb lettuce| this flat-belly salad gets an extra boost from every ingredient tossed into the mix. From the monounsaturated fats from the avocado and almonds to the chia seeds in the dressing| every tasty ingredient in this satisfying vegan salad helps fight belly bloat and supports healthy weight loss.
| Goop’s Mustard Lentils
Naturally gluten-free and full of fiber| these tiny legumes are a healthy pantry staple you should always have on hand u2014 and they’re absolutely delicious in this lentil salad from Goop. Tangy and clean| this recipe makes for a light yet filling recipe and even better leftovers; the longer this salad sits in the fridge| the better it tastes.
| Burrito Bowl
Move over| Chipotle. This healthy burrito bowl recipe is half the calories and easy to make (the secret is precooked chicken breast). In under 10 minutes| you’ll have a fresh lunch that hits all your Mexican takeout cravings. Plenty of protein plus a dollop of Greek yogurt keep bloat at bay.
| Tomato Lentil Soup
Make a bulked-up twist on classic tomato soup. This tomato lentil soup makes for a satisfying meal with more than 14 grams of protein per serving.
| Watermelon-Bowl Salad
Could anything be more refreshing than serving up a tasty salad in its very own watermelon bowl? Highly doubtful. This vegan-friendly recipe is packed with tons of fresh produce and plenty of protein to fill you up.
| Raw Gorilla Wraps
Give your cold-cut sandwich routine a rest and opt for this creative lunch instead. These fresh| raw| and fast wraps feature a unique filling: ground walnuts| seasoned with tamari (a Japanese soy sauce that contains little to no wheat)| cumin| and other spices and topped with your favorite salsa.
Calories (per wrap): 275
| Broccoli Slaw Salad
Instead of fatty coleslaw| mix up this lightened-up broccoli slaw salad recipe instead. Served with lean protein like grilled chicken breast| it makes for a low-calorie| filling comfort meal.
| Cheddar Soup
A hearty bowl of creamy cheddar soup can soothe the soul| but it’s not always so great for the waist. This healthy cheddar soup recipe keeps the texture you crave but nixes calories by using cauliflower to create a creamy soup base.
| Hemp and Cabbage Detox Salad
If you’re on the hunt for a quick and tasty detoxifying recipe| this crunchy cabbage and hemp salad is for you. If you haven’t had them yet| it’s time to give hemp seeds a try. They’re a great source of omega-3s and vitamin E for vegans and vegetarians| and the combination of the cold-pressed oil and seeds in this recipe gives this fresh salad a nutty flavor you’ll love.
| Lemon Tuna Salad
Substituting lemon and olive oil for mayonnaise makes for a lighter| brighter tuna salad that’s perfectly in line with the Mediterranean diet. Tuck yours into a pita| or serve it on top of a bed of fresh greens.
| Cucumber Caprese Salad
Another riff on the classic caprese comes in the form of this hydrating and refreshing cucumber caprese salad that might turn into your new go-to recipe. Higher in protein| fiber| and anti-inflammatory omega-3s| this delicious salad aligns with your healthy goals.
| Tortilla-Less Soup
A spicy low-carb “”tortilla”” soup that’s ready in 20 minutes? Sign us up. Since there are so many flavors in this comforting Mexican soup recipe| you won’t even miss the high-calorie| high-carb strips of tortilla.
| Raw Veggie Salad
High in fiber| vitamin C| and vitamin A| this raw rainbow salad adds color and flavor to any meal. The water content in romaine works to hydrate your body| while the high fiber content in the red cabbage and carrots aids in healthy digestion| making it a great addition to any long-term weight-loss or shorter detox plan. Add avocado| quinoa| or lean protein to bulk up this salad for a satisfying lunch.
Calories (with dressing| including a quarter of an avocado): 275
| Zucchini Lasagna
You’ll crave this low-carb zucchini lasagna all year long! Thin layers of sliced Summer squash are the perfect alternative for lasagna noodles| while the ricotta mix and amped-up sauce offer the protein your body needs to fuel up and stay satisfied.
| Blueberry| Quinoa| and Kale Salad
This colorful salad has a bit of everything: blueberries| carrots| tomatoes| almonds| nori| kale| and quinoa| all blended with an Asian-inspired soy-ginger dressing. Talk about eating the rainbow!
| Sweet and Sour Chicken
Save money and hundreds of calories by opting for a lightened-up version of Chinese takeout. This sweet and sour chicken recipe is light on calories and fat.
| Toasted Quinoa and Cabbage
If you need a break from a weekend of heavy foods| then make this digestion-aiding lemony toasted quinoa and wilted cabbage dish.
| Spicy-Sweet Potato Salad
High-fiber sweet potatoes in this spicy salad recipe can regulate blood sugar and help you lose weight| while a spicy| antioxidant-rich red pepper and jalapeu00f1o dressing ties everything together.
| Chickpea Curry
When you’re craving Indian food| cook up this nutrient-dense chickpea and sweet potato curry instead of picking up takeout that’s loaded with cream and butter. This vegan recipe is rich in protein| fiber| and flavor and is even better the next day.
| Apple Cabbage Detox Salad
For a lightened-up take on classic coleslaw| whip up this detox salad. Apples marry with the dynamic duo of red and Savoy cabbage| combining for a fiber-filled meal that aids in digestion. The addition of fennel seeds adds to the fiber factor| plus a kick of cayenne boosts your metabolism.