10 Easy Low-Calorie Lunch Ideas Under 400 Calories

Finding tasty and satisfying lunch options that are low in calories doesn't have to be tricky! Here are some easy meal ideas, all under 400 calories, that make lunchtime delicious and nutritious. Perfect for busy days or when you're looking to keep things light, these options will keep your taste buds happy without derailing your healthy eating goals.

Refreshing Wraps: Turkey And Avocado Delight

Wraps are a fantastic option for a quick and satisfying lunch. The Turkey and Avocado Delight wrap is not only low in calories but also packed with flavor. This wrap features tender turkey slices, creamy avocado, and crisp lettuce, all rolled up in a soft tortilla. It’s a perfect blend of textures and tastes that will keep you feeling refreshed and energized.

In the image, you can see a beautifully crafted wrap, cut in half to reveal its delicious filling. The vibrant greens of the lettuce and avocado contrast nicely with the light tortilla. Fresh fruits like strawberries and apples sit nearby, adding a touch of sweetness to your meal. This combination makes for a balanced lunch that is both nutritious and satisfying.

Ingredients

• 1 whole wheat tortilla
• 4 ounces sliced turkey breast
• 1/2 avocado, sliced
• 1 cup lettuce, shredded
• 1/2 apple, thinly sliced
• 1 tablespoon light mayonnaise or Greek yogurt
• Salt and pepper to taste

Instructions

1. Spread the light mayonnaise or Greek yogurt evenly over the tortilla.
2. Layer the turkey slices on one half of the tortilla.
3. Add the avocado slices, shredded lettuce, and apple slices on top of the turkey.
4. Season with salt and pepper to taste.
5. Carefully roll the tortilla tightly from the filled side to the edge, then slice in half.
6. Serve with fresh fruit on the side for a complete meal.

Savory Bowls: Chickpea And Spinach Stir-Fry

Looking for a quick and tasty lunch? This Chickpea and Spinach Stir-Fry is a perfect choice. It's colorful, packed with nutrients, and super easy to whip up. The vibrant greens of spinach and the golden chickpeas make this dish not only healthy but also visually appealing.

The combination of fresh vegetables and chickpeas creates a satisfying meal that keeps you full without weighing you down. Plus, it’s under 400 calories, making it a great option for a light lunch. You can enjoy it on its own or serve it over a bed of rice or quinoa for a heartier meal.

Let’s get cooking!

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Instructions

1. Heat sesame oil in a large skillet over medium heat. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
2. Add sliced bell peppers to the skillet. Cook for 3-4 minutes until they start to soften.
3. Stir in the chickpeas and soy sauce. Cook for another 5 minutes, stirring occasionally.
4. Add the fresh spinach and cook until wilted, about 2 minutes. Season with salt and pepper to taste.
5. Sprinkle sesame seeds on top before serving. Enjoy your healthy lunch!

Classic Comfort: Tomato Basil Soup

Tomato basil soup is a warm hug in a bowl. It’s rich, creamy, and bursting with flavor. The vibrant red of the tomatoes paired with fresh green basil creates a beautiful contrast that’s hard to resist. This dish is perfect for a light lunch, especially when paired with crusty bread for dipping.

The image shows a bowl of tomato basil soup, garnished with a swirl of cream and fresh basil leaves. The rustic wooden background adds a cozy touch, making it feel inviting. Next to the bowl, slices of toasted bread sit ready to soak up the deliciousness. This meal is not only comforting but also low in calories, making it a great choice for anyone looking to enjoy a satisfying lunch without the guilt.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups canned crushed tomatoes
• 1 cup vegetable broth
• 1 teaspoon sugar
• Salt and pepper to taste
• 1/2 cup heavy cream
• 1/4 cup fresh basil, chopped
• Crusty bread for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft, about 5 minutes.
2. Stir in minced garlic and cook for another minute until fragrant.
3. Add the crushed tomatoes, vegetable broth, sugar, salt, and pepper. Bring to a simmer and cook for about 20 minutes.
4. Using an immersion blender, blend the soup until smooth. If you don’t have one, carefully transfer to a blender in batches.
5. Stir in the heavy cream and chopped basil. Heat through for another 5 minutes.
6. Serve hot with slices of crusty bread for dipping.

Hearty And Healthy: Lentil Salad With Feta

This lentil salad is a perfect choice for a low-calorie lunch. It’s packed with nutrients and flavor, making it both hearty and satisfying. The combination of lentils, fresh tomatoes, and creamy feta cheese creates a delightful mix that’s hard to resist.

The vibrant colors in the salad are not just appealing; they also indicate a variety of vitamins and minerals. The green arugula adds a peppery kick, while the tomatoes provide a juicy sweetness. Plus, lentils are a fantastic source of protein and fiber, keeping you full longer without weighing you down.

Making this salad is a breeze. You can prepare it in advance and store it in the fridge for a quick lunch option throughout the week. Just grab a bowl, and you’re ready to enjoy a nutritious meal that’s under 400 calories!

Ingredients

• 1 cup cooked lentils
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 2 cups arugula
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked lentils, cherry tomatoes, feta cheese, arugula, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for up to 3 days.

Quick And Easy: Egg And Veggie Breakfast Bowl

This Egg and Veggie Breakfast Bowl is a colorful and nutritious option for lunch. It features fluffy scrambled eggs paired with a variety of fresh vegetables, making it both satisfying and low in calories. The vibrant colors of the tomatoes, bell peppers, and zucchini make this dish visually appealing and fun to eat.

Start by scrambling a couple of eggs until they are light and fluffy. In another pan, sauté your favorite veggies like zucchini, bell peppers, and spinach until they are tender. Combine everything in a bowl, and sprinkle some feta cheese on top for added flavor. This meal is not only quick to prepare but also packed with protein and vitamins.

For an extra kick, you can add some herbs like cilantro or parsley, along with a pinch of salt and pepper. This breakfast bowl is perfect for those busy days when you need something healthy and delicious without spending too much time in the kitchen.

Ingredients

• 2 large eggs
• 1/2 cup zucchini, diced
• 1/2 cup bell pepper, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup spinach
• 2 tablespoons feta cheese, crumbled
• Salt and pepper to taste
• Fresh herbs (like cilantro or parsley) for garnish

Instructions

1. Scramble the Eggs: In a bowl, whisk the eggs with a pinch of salt and pepper. Heat a non-stick skillet over medium heat and pour in the eggs. Stir gently until cooked through.
2. Sauté the Veggies: In another skillet, add a splash of oil and sauté the zucchini, bell pepper, and spinach until tender, about 5-7 minutes.
3. Combine: In a bowl, layer the scrambled eggs and sautéed veggies. Top with cherry tomatoes and sprinkle feta cheese on top.
4. Garnish: Add fresh herbs for an extra burst of flavor. Serve warm and enjoy!

Zesty And Delicious: Lemon Garlic Shrimp

Lemon garlic shrimp is a delightful dish that brings a burst of flavor to your lunch. The bright yellow of fresh lemons and the vibrant green of parsley make this dish visually appealing. Paired with fluffy rice, it’s a meal that feels indulgent but stays under 400 calories.

The shrimp are sautéed with garlic, creating a savory aroma that fills the kitchen. This dish is not just tasty; it’s also quick to prepare, making it perfect for a busy day. You can enjoy it on its own or with a side salad for a refreshing touch.

Here’s how to make this zesty lemon garlic shrimp:

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 lemon, juiced and zested
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish
• Cooked rice, for serving

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for about 1 minute until fragrant.
3. Stir in the shrimp, lemon juice, lemon zest, red pepper flakes, salt, and pepper.
4. Cook for 3-4 minutes, or until the shrimp turn pink and are cooked through.
5. Remove from heat and garnish with fresh parsley.
6. Serve over cooked rice and enjoy!

Colorful And Nutritious: Greek Yogurt Parfait

A Greek yogurt parfait is a delightful and healthy lunch option that’s both colorful and nutritious. It’s packed with layers of creamy yogurt, fresh fruits, and crunchy granola. This dish not only looks appealing but also provides a good balance of protein, fiber, and vitamins.

The vibrant colors of strawberries, blueberries, and raspberries create an eye-catching presentation. The creamy texture of the yogurt pairs perfectly with the crunchy granola, making each bite satisfying. Plus, it’s easy to customize based on your favorite fruits or what you have on hand.

This parfait is under 400 calories, making it a great choice for a light lunch or snack. You can prepare it in just a few minutes, which is perfect for busy days. Just layer your ingredients in a glass or bowl, and you’re ready to enjoy!

Ingredients

• 1 cup Greek yogurt (plain or flavored)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• 1 tablespoon honey (optional)

Instructions

1. Start by washing the berries thoroughly. Slice the strawberries if they are large.
2. In a glass or bowl, add a layer of Greek yogurt at the bottom.
3. Add a layer of mixed berries on top of the yogurt.
4. Sprinkle a layer of granola over the berries.
5. Repeat the layers until you reach the top of the glass.
6. If desired, drizzle honey on top for extra sweetness.
7. Enjoy your colorful and nutritious Greek yogurt parfait!

Quick And Tasty: Veggie-Packed Stir-Fried Rice

Veggie-packed stir-fried rice is a fantastic way to enjoy a quick and healthy lunch. This dish is colorful, vibrant, and loaded with nutrients. The mix of fresh vegetables not only adds flavor but also makes it visually appealing. You can see bright red bell peppers, green peas, and yellow bell peppers all mingling together in a bowl of fluffy rice. This meal is perfect for anyone looking to keep their lunch under 400 calories while still feeling satisfied.

Making stir-fried rice is super simple. You can customize it with whatever veggies you have on hand. Plus, it’s a great way to use up leftovers. Just toss everything in a pan, add some soy sauce, and you’re good to go!

Ingredients

• 2 cups cooked brown rice
• 1 cup mixed bell peppers (red, yellow, green), diced
• 1 cup green peas (fresh or frozen)
• 2 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a large skillet over medium heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Stir in the diced bell peppers and cook for 3-4 minutes until they start to soften.
4. Add the green peas and cooked brown rice to the skillet. Mix well.
5. Pour the soy sauce over the rice mixture and stir to combine. Cook for another 2-3 minutes until everything is heated through.
6. Season with salt and pepper to taste. Garnish with chopped green onions before serving.

Quick Snacks: Caprese Salad Skewers

Caprese salad skewers are a fun and easy way to enjoy a classic Italian dish. These colorful bites feature cherry tomatoes, fresh mozzarella balls, and fragrant basil, all drizzled with balsamic glaze. Perfect for a light lunch or a quick snack, they are under 400 calories and packed with flavor.

The vibrant colors of the tomatoes and basil make these skewers visually appealing. They are simple to prepare and can be made in just a few minutes. Just thread the ingredients onto skewers, and you have a delicious snack ready to go!

Ingredients

• 1 cup cherry tomatoes (red and yellow)
• 1 cup fresh mozzarella balls
• 1 cup fresh basil leaves
• Balsamic glaze for drizzling
• Salt and pepper to taste
• Skewers (wooden or metal)

Instructions

1. Prepare the Skewers: Take a skewer and thread a cherry tomato, followed by a mozzarella ball, and then a basil leaf. Repeat until the skewer is filled, leaving some space at the ends.
2. Season: Once all the skewers are prepared, drizzle them with balsamic glaze. Sprinkle with salt and pepper to enhance the flavors.
3. Serve: Arrange the skewers on a platter and enjoy immediately, or refrigerate for a refreshing snack later.

Bright And Zesty: Citrus Chicken Salad

This Citrus Chicken Salad is a refreshing and vibrant option for lunch. It features grilled chicken, mixed greens, and a burst of citrus flavors from oranges and grapefruits. The combination of juicy fruits and tender chicken creates a delightful balance that is both satisfying and light.

The salad is not just colorful; it’s packed with nutrients. The greens provide essential vitamins, while the chicken adds protein to keep you energized throughout the day. Plus, the citrus dressing adds a zesty kick that ties everything together beautifully.

Making this salad is simple and quick. You can prepare the chicken in advance or use leftovers. Toss everything together, and you have a delicious meal under 400 calories!

Ingredients

• 2 grilled chicken breasts, sliced
• 4 cups mixed greens (spinach, arugula, etc.)
• 1 orange, peeled and segmented
• 1 grapefruit, peeled and segmented
• 1 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced almonds
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

1. Prepare the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
2. Assemble the Salad: In a large bowl, combine mixed greens, orange segments, grapefruit segments, avocado, and cherry tomatoes.
3. Add Chicken: Top the salad with sliced grilled chicken and sprinkle with sliced almonds.
4. Dress the Salad: Drizzle the dressing over the salad and toss gently to combine.
5. Serve: Enjoy your bright and zesty citrus chicken salad immediately!