By Laura Schwecherl
By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up: We have 35 healthy lunches that are 400 calories or less and can be made in no time! And for those who need a little more fuel to keep on going, each meal also includes an optional side snack to keep anyone’s belly full (up to 500 calories). So say sayonara to take-out or hours slaving at the kitchen -- with these options, nobody will go hungry (or unhealthy) again.
Sandwiches/Wraps
1. Herbed Cheese And Tomato Sandwich: 398 calories
Why it rules: Cottage cheese is an awesome low-fat source of protein!
1 English muffin: 120 calories
1/4 cup low-fat cottage cheese: 40 calories
2 slices tomato: 10 calories
1/4 avocado, sliced: 68 calories
1 tablespoon spicy brown mustard: 5 calories
1 leaf butter lettuce: 5 calories
1 tablespoon chives, chopped: Garlic powder to taste: Side Snack: 1 small banana and one square of dark chocolate (130 calories)
More from Greatist:
31 Healthy and Portable High-Protein Snacks
Hack Your BBQ: Smoked Lemonade and Superfast Grilling
Orthorexia: When Healthy Eating Turns Obsessive
2. Hawaiian Veggie burger: 380 calories
Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
1/4 avocado, mashed: 68 calories
1 round of pineapple: 25 calories
2 tablespoons BBQ sauce: 15 calories
1 handful alfalfa sprouts: 5 calories
Side Snack: 1 large handful of sweet potato chips (80 calories)
3. Crunchy Tuna Wrap: 382 calories
Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
1 whole-wheat wrap: 130 calories
1/2 a 6oz.-can of tuna: 90 calories
1/4 cup non-fat Greek yogurt: 30 calories
1/2 a celery stalk, chopped: 5 calories
3 slices roasted red peppers: 30 calories
1 handful of baby spinach: 5 calories
1 squeeze of lemon juice: Side Snack: 1 cup cherries (90 calories)
4. Turkey Wrap: 365 calories
Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!
1 whole-wheat wrap: 130 calories
3 slices deli turkey: 90 calories
2 tablespoons hummus: 60 calories
1 tablespoon goat cheese: 60 calories
1 handful baby spinach: 5 calories
Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)
5. Mediterranean Burger: 400 calories
Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.
1 whole-wheat bun: 90 calories
1 turkey burger patty: 140 calories
2 tablespoons feta cheese: 50 calories
2 slices tomato: 10 calories
1 round slice red onion: 5 calories
1 handful spinach: 5 calories
Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)
6. Spiced Chickpea Pita: 350 calories
Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.
1 whole-wheat pita: 80 calories
1/2 a chicken breast: 100 calories
1/4 cup chickpeas: 70 calories
1/4 cup Greek yogurt: 30 calories
1 sprinkle parsley: 1 sprinkle oregano: Side Snack: 1 large peach (70 calories)
7. Spicy Black Bean Burrito: 365 calories
Why it rules: Black beans are an awesome source of fiber.
1 whole-wheat wrap: 130 calories
1/4 cup black beans: 60 calories
1/4 avocado, sliced: 60 calories
1/4 small red onion, sliced: 10 calories
1 teaspoon hot sauce: 5 calories
Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)
8. Grilled Cheese With Tomato And Turkey: 345 calories
Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!
2 slices whole-wheat bread: 180 calories
3 slices deli turkey: 90 calories
1 slice provolone: 70 calories
1 small spritz olive-oil spray (to grease pan panini press!): 5 calories
Side Snack: 1 small apple (60 calories)
9. Grilled Chicken And Cheese Sandwich: 395 calories
Why it rules: Low-fat mayo is a great swap for the full-fat version!
2 slices whole-wheat bread: 180 calories
1/2 a chicken breast, sliced: 100 calories
1 slice Swiss cheese: 70 calories
2 teaspoons low-fat mayo: 35 calories
2 slices tomato: 10 calories
1 leaf butter lettuce: 5 calories
Side Snack: 1/4 cucumber sliced with 2 tablespoons of hummus (75 calories)
10. Pizza Burger: 360 calories
Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
2 slices fresh mozzarella cheese: 140 calories
2 tablespoons marinara sauce: 40 calories
Side Snack: 1 orange (85 calories)
11. Veggie Sub: 380 calories
Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.
1 6-inch whole-wheat sub roll: 220 calories
2 tablespoons hummus: 60 calories
1/4 cucumber, sliced: 15 calories
1 small tomato, sliced: 10 calories
5 black olives, halved: 40 calories
1/2 carrot, shredded: 30 calories
1 handful alfalfa sprouts: 5 calories
Side Snack: 1 large handful of sweet potato chips (80 calories)
12. Curried Chicken Pita With Cranberries And Pear: 375 calories
Why it rules: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.
1 whole-wheat pita: 80 calories
1/2 a chicken breast, diced: 100 calories
1/4 cup non-fat Greek yogurt: 30 calories
2 tablespoons dried cranberries: 45 calories
1/2 pear, diced: 45
1 teaspoon honey mustard: 5 calories
1/2 teaspoon curry powder: 1 squeeze lemon juice: Side Snack: The other half of the pear used in the salad! (45 calories)
13. Caesar Salmon Wrap: 364 calories
Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.
1 whole-wheat pita: 80 calories
1 5oz.-can of salmon: 120 calories
2 tablespoons light Caesar dressing: 60 calories
1 tablespoon grated parmesan cheese: 25 calories
1 handful spinach: 5 calories
Side Snack: 1/4 cucumber sliced with 2 tablespoons of hummus (75 calories)
14. Egg, Tomato And Avocado Sandwich: 385 calories
Why it rules: This sandwich is leaner and green than a traditional bacon, egg and cheese. And delicious any time of day.
1 English muffin: 120 calories
1 large egg, fried: 75 calories
1 teaspoon olive oil: 40 calories
1/4 avocado, sliced: 60 calories
2 slices tomato: 10 calories
Side Snack: 1 medium-sized apple (80 calories)
15. Ham, Pear and Swiss Sandwich: 395 calories
Why it rules: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.
2 slices whole-wheat bread: 180 calories
3 slices deli ham: 100 calories
1 slice Swiss cheese: 70 calories
1/2 pear, sliced: 45
1 teaspoon honey mustard: 5 calories
Side Snack: 3/4 cup apple chips (80 calories)
16. TBLT: 375 calories
Why it rules: Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!
2 slices whole-wheat bread: 180 calories
3 slices turkey bacon: 130 calories
2 slices tomato: 10 calories
1 leaf Romaine lettuce, 5 calories
1 tablespoon low-fat mayo: 50 calories
Side Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories)
17. Roast Beef And Horseradish Sandwich: 385 calories
Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!)
2 slices whole-wheat bread: 180 calories
2 slices deli roast beef: 100 calories
1 thick slice fresh mozzarella cheese: 70 calories
1 tablespoon horseradish sauce: 30 calories
1 leaf Romaine lettuce: 5 calories
Side Snack: 1 large peach (70 calories)
18. Better AB&J: 390 calories
Why it rules: Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.
2 slices whole-wheat bread: 180 calories
2 tablespoons almond butter: 190 calories
1 tablespoon reduced-sugar jelly: 20 calories
Side Snack: 1/2 cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)
19. Tangy Shrimp And Avocado Wrap: 377 calories
Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.
1 whole-wheat wrap: 130 calories
6 pre-cooked shrimps, chopped: 42 calories
1/4 avocado, sliced: 60 calories
1/4 cucumber, sliced: 15 calories
1/4 cup Greek yogurt: 30 calories
1 squeeze lemon juice: Garlic, salt, and pepper to taste
Side Snack: 8 mixed olives (100 calories)
Salads/Platters
20. Greek Pita Salad: 368 calories
Why it rules: Protein-packed chickpeas and naturally lower-fat feta spice up this salad.
1 cup romaine lettuce: 8 calories
1/2 whole-wheat pita, sliced: 40 calories
1/4 cup feta cheese: 100 calories
1/4 cup chickpeas: 70 calories
1/2 cucumber, sliced: 30 calories
1/4 small red onion, chopped: 10 calories
2 tablespoons Greek dressing: 110 calories
Side Snack: 10 baby carrots with 2 tablespoons hummus (100 calories)
21. Strawberry Spinach Salad: 382 calories
Why it rules: Strawberries are filled with antioxidants, and can sweeten up any salad!
1 cup spinach: 7 calories
1 cup strawberries, sliced: 50 calories
1 thick slice fresh mozzarella cheese: 70 calories
2 tablespoons pine nuts: 110 calories
1 cup broccoli: 30 calories
1 tablespoon olive oil: 110 calories
1 teaspoon balsamic vinegar: 5 calories
1 squeeze lemon juice: < 1 calorie
Side Snack: A 2-inch slice whole-grain baguette (140 calories)
22. Garden Pasta Salad: 395 calories
Why it rules: Whole-wheat pasta is a great substitute for the white version.
1/2 cup left-over whole wheat pasta: 110 calories
1/2 a chicken breast, sliced: 100 calories
1 thick slice fresh mozzarella cheese: 70 calories
4 kalamata olives, sliced: 60 calories
1/2 green pepper, sliced: 10 calories
1/2 carrot, shredded: 30 calories
2 tablespoons fat-free Italian dressing: 15 calories
Side Snack: A whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)
23. Lentil Salad With Poached Eggs: 390 calories
Why it rules: Lentils are one of our Superfoods thanks to their hefty dose of protein and antioxidants!
1/2 cup canned lentils: 120 calories
1/2 cup spinach (sautéed with 1 teaspoon olive oil): 50 calories
2 large eggs, poached: 150 calories
1/4 avocado, sliced: 60 calories
2 slices tomato: 10 calories
Side Snack: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese (100 calories)
24. Sprout 'N' Spinach Salad: 381 calories
Why it rules: This salad is packed with two of our favorite superfoods -- spinach and avocado.
2 cups baby spinach: 14 calories
1/2 avocado, diced: 120 calories
1 handful alfalfa sprouts: 5 calories
1/2 orange bell pepper, diced: 12 calories
1/2 carrot, grated: 30 calories
2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories
Side Snack: 1/2 an apple and 1 low-fat cheese stick (110 calories)
25. Tarragon Chicken Salad: 400 calories
Why it rules: Walnuts are filled with good fats that can help boost brainpower.
1 cup spinach: 7 calories
1/2 a chicken breast, sliced: 100 calories
1/4 cup Greek yogurt: 30 calories
1/4 cup walnuts: 160 calories
1/4 cup dried cranberries: 90 calories
1 stalk celery, chopped: 5 calories
2 slices tomato: 10 calories
1 tablespoon fresh tarragon, chopped: < 1 calorie
1 squeeze lemon juice: < 1 calorie
Side Snack: A whole-wheat pita (80 calories)
26. Sweet Potato And Shitake Mushroom Salad: 370 calories
Why it rules: Sweet potatoes are filled with fiber and vitamins!
1 cup spinach: 5 calories
1 cooked sweet potato, sliced: 100 calories
4 shitake mushrooms, sliced: 40 calories
1/4 cup feta cheese: 100 calories
2 slices tomato: 10 calories
1 tablespoon olive oil: 110 calories
1 tablespoon Dijon mustard: 5 calories
1 squeeze lemon juice: < 1 calorie
Side Snack: 1 cup halved strawberries and ½ a banana, sliced (100 calories)
27. Chicken And Rice Stir-Fry: 380 calories
Why it rules: Brown rice is richer in fiber and protein than it’s white cousin.
1/2 cup ready-made brown rice: 100 calories
1/2 a chicken breast, sliced: 100 calories
4 shitake mushrooms, sliced: 40 calories
1/2 red pepper, sliced: 10 calories
1/2 green pepper, sliced: 10 calories
1/4 small red onion, sliced: 10 calories
1 tablespoon olive oil: 110 calories
Side Snack: 1/4 cup boiled Edamame with 1 teaspoon soy sauce (100 calories)
28. Rice 'N’ Refried Beans: 400 calories
Why it rules: Pinto beans are a great source of fiber and iron.
1/2 cup ready-made brown rice: 100 calories
1/2 cup canned pinto beans, mashed: 130 calories
1/4 avocado, sliced: 60 calories
1/4 small red onion, sliced: 10 calories
1 plum tomato, diced: 10 calories
Side Snack: 10 baked tortilla chips (90 calories)
29. Stuffed Sweet Potato: 365 calories
Why it rules: Greek yogurt is a great swap for sour cream on this potato.
1 cooked sweet potato, sliced: 100 calories
3 slices cooked turkey bacon, crumbled: 130 calories
1/4 cup Greek yogurt: 30 calories
1/2 scallion, chopped: 5 calories
Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)
30. Mediterranean Platter: 370 calories
Why it rules: Babaganoush (roasted eggplant) is a great alternative to full-fat dips.
1 whole-wheat pita, sliced: 80 calories
1/4 cup hummus: 150 calories
1/4 cup babaganoush: 100 calories
5 black olives: 40 calories
Side Snack: 1/2 cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey (120 calories)
31. Healthy Stir-Fried Rice: 365 calories
Why it rules: DIY fried-rice with olive oil is way healthier than any Chinese take-out.
1/2 cup ready-made brown rice: 100 calories
1 egg, scrambled with 1 teaspoon olive oil: 115 calories
4 bella mushrooms, sliced: 40 calories
1 cup broccoli, chopped: 30 calories
1/2 carrot, chopped: 30 calories
1/4 small red onion, sliced: 10 calories
1 teaspoon sesame oil: 40 calories
Side Snack: Tropical fruit salad with 1 kiwi and 1/2 a large orange (90 calories)
32. Veggie Patty With Over-Easy Egg: 390 calories
Why it rules: Filled with protein and healthy fats, this combo will satisfy even the heartiest of appetites.
1 veggie burger patty: 100 calories
1 slice cheddar cheese: 70 calories
1 large egg, over-easy cooked with olive-oil spray: 80 calories
1/4 avocado, sliced: 60 calories
Side Snack: 1 medium-sized apple (80 calories)
33. 3-Bean Salad With Kale: 350 calories
Why it rules: Fiber filled beans on top of vitamin-rich kale make this a winning meal.
1 cup kale, massaged: 30 calories
1 squeeze lime juice, < 1 calorie
1 squeeze lemon juice, < 1 calorie
1/4 avocado, chopped: 60 calories
1/4 cup black beans: 55 calories
1/4 cup white beans: 50 calories
1/4 cup kidney beans: 50 calories
Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)
34. Fresh Mozzarella And Tomato Salad: 345 calories
Why it rules: The health benefits of tomatoes are endless, including helping reduce the risk of cardiovascular disease and certain cancers.
3 thick slices fresh mozzarella cheese: 210 calories
2 plum tomatoes, sliced: 20 calories
3 basil leaves: < 1 calorie
1 tablespoon olive oil: 110 calories
1 teaspoon balsamic vinegar: 5 calories
Side Snack: A 2-inch slice whole-grain baguette, toasted (140 calories)
35. Healthier Cobb Salad: 382 calories
Why it rules: Skipping the dangerous dressing and opting for turkey bacon leans out this filling salad.
1 cup romaine lettuce: 8 calories
1/2 a chicken breast, sliced: 100 calories
2 slices cooked turkey bacon, crumbled: 87 calories
1/4 avocado, sliced: 60 calories
1 large hard-boiled egg, sliced: 75
1 tablespoon crumbled blue cheese: 37
1 tablespoon balsamic vinegar: 15 calories
Side Snack: One KIND bar of your choice. (These are The Greatist Team’s favorite snack!)
Need to up those calories even more? Add a handful of nuts, a slice of cheese, or a hardboiled egg to the plate.
*Note: For consistency’s sake, we selected a few specific products that we used for calorie counts on frequently used ingredients in these recipes. Here they are if you want to follow our guidelines exactly!
Bread: Arnold’s 100 Percent Whole-Wheat (90 calories)
Wrap: Mission Whole Wheat Wrap (130 calories)
English muffin: Thomas’ Whole-Wheat (120)
Whole-wheat bun: Arnold’s 100% Whole-Wheat (90 calories)
Pita: Kangaroo Whole-Wheat (80 calories)
For more on diet and nutrition, click here.
Flickr photo by appaloosa
Related
Before You Go
