If you’re trying to lose weight, spacing your calories out strategically during the day between breakfast, lunch, dinner and snacks can help you feel satisfied after each meal. These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber and protein, both of which help you feel full (no more hunger pangs). These simple lunches can be prepped ahead of time to take on-the-go or can be quickly assembled on the spot in 15 minutes or less, making them perfect for busy weeks. These healthy and delicious 400-calorie lunches will help you stay satisfied while you’re slimming down. Veggie & Hummus Sandwich Veggie & Hummus Sandwich Veggie & Hummus Sandwich 325 calories This mile-high vegetable and hummus sandwich makes for a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of veggies will keep you full. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. Serve with: • 1 small apple (77 calories) Total: 402 calories Chicken Avocado BLT Wrap chicken avocado blt Chicken Avocado BLT Wrap 340 calories Who doesn’t love a BLT? This version has an added bonus of avocado, and extra protein from chicken. Better yet, it’s rolled into a neat little wrap and perfect for a packed lunch. Serve with: • 1 cup strawberries (46 calories) Total: 386 calories Crunchy Mexican Salad with Spicy Cilantro Vinaigrette Crunchy Mexican Salad with Spicy Cilantro Vinaigrette Crunchy Mexican Salad with Spicy Cilantro Vinaigrette 404 calories This crunchy black bean salad is complete with a spicy cilantro dressing for a Mexican flair. It’s easy to throw together and take on-the-go. The black beans add protein and fiber but you can substitute cooked chicken or a different protein if you’d prefer. Total: 404 calories Salmon Salad-Stuffed Avocado salmon salad Salmon Salad-Stuffed Avocado 377 calories Good-quality canned salmon is high in protein and omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick and healthy lunch. Total: 377 calories Pita “Pizza” 4565013.jpg Pita “Pizza” 376 calories Have you ever tried making pizza with pita bread before? Just pop it in the toaster oven for a super-easy vegetarian lunch. Round out the meal with mixed greens dressed with balsamic vinaigrette. Total: 376 calories Egg Salad Lettuce Wraps Egg Salad Lettuce Wraps Egg Salad Lettuce Wraps 410 calories This egg salad wrap is simple and delicious. Iceberg lettuce makes a great low-carb swap for bread to serve the egg salad. Serve with 1/2 cup carrot sticks (about 1 medium carrot)-instead of the 1 cup the recipe suggests-to come closer to 400 calories, or, to eat more veg, go for the full cup and you’ll clock in around 435 calories. Total: 410 calories Clean-Eating Bento Box Lunch 4525974.jpg Clean-Eating Bento Box Lunch 380 calories Who says bento boxes are just for kids? This healthy bento-style lunch is loaded with clean, satisfying foods and can be quickly packed to take on-the-go. Total: 380 calories Greek Salad Wraps Greek Salad Wraps Greek Salad Wraps 333 calories Zesty Greek salad packed with tomatoes, cucumber and olives-plus chickpeas for a protein punch-gets tucked into a whole-wheat wrap for a healthy vegan lunch that’s easy to pack for work. We left the feta cheese out to keep this recipe vegan but you can add feta if you wish. Note: 1 Tbsp. crumbled feta cheese = 25 calories. Serve with: • 1 medium orange (62 calories) Total: 395 calories Green Goddess Salad with Chicken Green Goddess Salad with Chicken Green Goddess Salad with Chicken 296 calories This salad is topped with a delicious green goddess dressing with avocado, buttermilk and herbs. Swiss cheese and chicken make it satisfying and protein-filled. It’s quick to prepare, especially if you have cooked chicken on hand. Serve with: • 5 whole-wheat crackers (98 calories) Total: 394 calories Mediterranean Tuna-Spinach Salad Tuna Mediterranean Tuna-Spinach Salad 375 calories This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach and with refreshing orange slices, this is an easy and light lunch that will keep you full until dinnertime. Total: 375 calories Roasted Veggie Mason Jar Salad Roasted Veggie Mason Jar Salad Roasted Veggie Mason Jar Salad 400 calories This mason jar salad lunch is the epitome of easy. Creamy cashew sauce is layered with roasted veggies, tofu and greens for a delicious vegan lunch. Total: 400 calories Cucumber Turkey Sub Sandwich 4615505.jpg Cucumber Turkey Sub Sandwich 323 calories When you’re craving a sub but you don’t want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Plus, you can easily pack them up for work or school or a picnic-no soggy bread here! Serve with: • 1 hard-boiled egg (78 calories) Total: 401 calories Citrus Lime Tofu Salad delicious looking green salad Citrus Lime Tofu Salad 390 calories This veggie-packed salad has plenty of protein and fiber, so you’ll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. Total: 390 calories Apple & Cheddar Pita Pockets 4565010.jpg Apple & Cheddar Pita Pockets 354 calories The classic flavor combination of apple and Cheddar is highlighted with brown mustard and fresh greens. Tucked in a hearty whole-wheat pita and toasted, this savory and satisfying 15-minute lunch will hit the spot. Serve with: • 15 pistachios (50 calories) Total: 404 calories Creamy Avocado & White Bean Wrap Creamy Avocado & White Bean Wrap Creamy Avocado & White Bean Wrap 346 calories White beans mashed with ripe avocado and blended with sharp Cheddar makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. Wrap these up to take as a healthy and portable lunch for work. Serve with: • 1/2 cup blueberries (42 calories) Total: 388 calories Don’t Miss: • What Does a 1,500-Calorie-Day Look Like? • Quick & Easy Lunch Recipes • The Best Lunch Foods for Weight Loss • 1-Day 1,500-Calorie Diet Meal Plan • 500-Calorie Chicken Dinners WATCH: How to Make a Cucumber-Turkey Sub
If you’re trying to lose weight, spacing your calories out strategically during the day between breakfast, lunch, dinner and snacks can help you feel satisfied after each meal. These delicious 400-calorie lunches fit nicely into a 1,500-calorie day-a calorie level most people will lose a healthy 1 to 2 pounds per week when following. Plus, we made sure they have plenty of fiber and protein, both of which help you feel full (no more hunger pangs). These simple lunches can be prepped ahead of time to take on-the-go or can be quickly assembled on the spot in 15 minutes or less, making them perfect for busy weeks. These healthy and delicious 400-calorie lunches will help you stay satisfied while you’re slimming down.
Veggie & Hummus Sandwich
Veggie & Hummus Sandwich
Veggie & Hummus Sandwich
325 calories
This mile-high vegetable and hummus sandwich makes for a delicious and healthy vegetarian lunch. Healthy fats from the avocado and fiber from a variety of veggies will keep you full. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
Serve with:
• 1 small apple (77 calories)
Total: 402 calories
Chicken Avocado BLT Wrap
chicken avocado blt
Chicken Avocado BLT Wrap
340 calories
Who doesn’t love a BLT? This version has an added bonus of avocado, and extra protein from chicken. Better yet, it’s rolled into a neat little wrap and perfect for a packed lunch.
Serve with:
• 1 cup strawberries (46 calories)
Total: 386 calories
Crunchy Mexican Salad with Spicy Cilantro Vinaigrette
Crunchy Mexican Salad with Spicy Cilantro Vinaigrette
Crunchy Mexican Salad with Spicy Cilantro Vinaigrette
404 calories
This crunchy black bean salad is complete with a spicy cilantro dressing for a Mexican flair. It’s easy to throw together and take on-the-go. The black beans add protein and fiber but you can substitute cooked chicken or a different protein if you’d prefer.
Total: 404 calories
Salmon Salad-Stuffed Avocado
salmon salad
Salmon Salad-Stuffed Avocado
377 calories
Good-quality canned salmon is high in protein and omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick and healthy lunch.
Total: 377 calories
Pita “Pizza”
4565013.jpg
Pita “Pizza”
376 calories
Have you ever tried making pizza with pita bread before? Just pop it in the toaster oven for a super-easy vegetarian lunch. Round out the meal with mixed greens dressed with balsamic vinaigrette.
Total: 376 calories
Egg Salad Lettuce Wraps
Egg Salad Lettuce Wraps
Egg Salad Lettuce Wraps
410 calories
This egg salad wrap is simple and delicious. Iceberg lettuce makes a great low-carb swap for bread to serve the egg salad. Serve with 1/2 cup carrot sticks (about 1 medium carrot)-instead of the 1 cup the recipe suggests-to come closer to 400 calories, or, to eat more veg, go for the full cup and you’ll clock in around 435 calories.
Total: 410 calories
Clean-Eating Bento Box Lunch
4525974.jpg
Clean-Eating Bento Box Lunch
380 calories
Who says bento boxes are just for kids? This healthy bento-style lunch is loaded with clean, satisfying foods and can be quickly packed to take on-the-go.
Total: 380 calories
Greek Salad Wraps
Greek Salad Wraps
Greek Salad Wraps
333 calories
Zesty Greek salad packed with tomatoes, cucumber and olives-plus chickpeas for a protein punch-gets tucked into a whole-wheat wrap for a healthy vegan lunch that’s easy to pack for work. We left the feta cheese out to keep this recipe vegan but you can add feta if you wish. Note: 1 Tbsp. crumbled feta cheese = 25 calories.
• 1 medium orange (62 calories)
Total: 395 calories
Green Goddess Salad with Chicken
Green Goddess Salad with Chicken
Green Goddess Salad with Chicken
296 calories
This salad is topped with a delicious green goddess dressing with avocado, buttermilk and herbs. Swiss cheese and chicken make it satisfying and protein-filled. It’s quick to prepare, especially if you have cooked chicken on hand.
• 5 whole-wheat crackers (98 calories)
Total: 394 calories
Mediterranean Tuna-Spinach Salad
Tuna
Mediterranean Tuna-Spinach Salad
375 calories
This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach and with refreshing orange slices, this is an easy and light lunch that will keep you full until dinnertime.
Total: 375 calories
Roasted Veggie Mason Jar Salad
Roasted Veggie Mason Jar Salad
Roasted Veggie Mason Jar Salad
400 calories
This mason jar salad lunch is the epitome of easy. Creamy cashew sauce is layered with roasted veggies, tofu and greens for a delicious vegan lunch.
Total: 400 calories
Cucumber Turkey Sub Sandwich
4615505.jpg
Cucumber Turkey Sub Sandwich
323 calories
When you’re craving a sub but you don’t want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Plus, you can easily pack them up for work or school or a picnic-no soggy bread here!
• 1 hard-boiled egg (78 calories)
Total: 401 calories
Citrus Lime Tofu Salad
delicious looking green salad
Citrus Lime Tofu Salad
390 calories
This veggie-packed salad has plenty of protein and fiber, so you’ll feel full and satisfied. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work.
Total: 390 calories
Apple & Cheddar Pita Pockets
4565010.jpg
Apple & Cheddar Pita Pockets
354 calories
The classic flavor combination of apple and Cheddar is highlighted with brown mustard and fresh greens. Tucked in a hearty whole-wheat pita and toasted, this savory and satisfying 15-minute lunch will hit the spot.
• 15 pistachios (50 calories)
Creamy Avocado & White Bean Wrap
Creamy Avocado & White Bean Wrap
Creamy Avocado & White Bean Wrap
346 calories
White beans mashed with ripe avocado and blended with sharp Cheddar makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. Wrap these up to take as a healthy and portable lunch for work.
• 1/2 cup blueberries (42 calories)
Total: 388 calories
Don’t Miss:
• What Does a 1,500-Calorie-Day Look Like?
• Quick & Easy Lunch Recipes
• The Best Lunch Foods for Weight Loss
• 1-Day 1,500-Calorie Diet Meal Plan
• 500-Calorie Chicken Dinners
WATCH: How to Make a Cucumber-Turkey Sub
Veggie & Hummus Sandwich
Veggie & Hummus Sandwich
chicken avocado blt
chicken avocado blt
Crunchy Mexican Salad with Spicy Cilantro Vinaigrette
Crunchy Mexican Salad with Spicy Cilantro Vinaigrette
salmon salad
salmon salad
4565013.jpg
4565013.jpg
Egg Salad Lettuce Wraps
Egg Salad Lettuce Wraps
4525974.jpg
4525974.jpg
Greek Salad Wraps
Greek Salad Wraps
Green Goddess Salad with Chicken
Green Goddess Salad with Chicken
Tuna
Tuna
Roasted Veggie Mason Jar Salad
Roasted Veggie Mason Jar Salad
4615505.jpg
4615505.jpg
delicious looking green salad
delicious looking green salad
4565010.jpg
4565010.jpg
Creamy Avocado & White Bean Wrap
Creamy Avocado & White Bean Wrap
