When you’re trying to lose weight, lunch can be a tricky meal. You need something filling and nutritious to keep your energy up for the rest of the day, but you also want to keep the calorie count low. The good news is, with a little planning, you can enjoy a delicious, satisfying lunch without exceeding 400 calories. Whether you’re meal prepping for the week or looking for quick and easy options, these lunches will help you stay on track with your weight loss goals.
Here are 10 of the best weight loss lunches that are 400 calories or less.
1. Turkey and Avocado Wrap
A turkey and avocado wrap is a flavorful and filling option that’s perfect for lunch. Use whole wheat tortillas, lean turkey breast, and a few slices of avocado for healthy fats. Add in lettuce, tomato, and a light spread of mustard or hummus for extra flavor. This lunch is packed with lean protein and healthy fats, making it both satisfying and nutritious.
Calories: 350
2. Quinoa and Veggie Salad
Quinoa is a nutrient-dense grain that’s rich in protein and fiber, making it an excellent base for a light lunch. Combine cooked quinoa with roasted or fresh vegetables like cucumbers, tomatoes, and bell peppers. Top it with a light vinaigrette made from olive oil and lemon juice. This meal is high in fiber and protein, keeping you full without excess calories.
Calories: 380
3. Grilled Chicken Caesar Salad (No Croutons)
A grilled chicken Caesar salad is a classic lunch option that’s both delicious and low in calories when made correctly. Use grilled chicken breast, romaine lettuce, and a light Caesar dressing. Skip the croutons to keep the calorie count low, but feel free to add a small sprinkle of parmesan cheese for flavor. The lean protein and leafy greens will keep you full for hours.
Calories: 375
4. Greek Yogurt Chicken Salad
For a lighter take on the traditional chicken salad, swap out the mayonnaise for Greek yogurt. Mix cooked, shredded chicken breast with plain Greek yogurt, celery, and a touch of mustard or lemon juice for flavor. Serve the chicken salad on a bed of mixed greens or in a lettuce wrap to keep the meal low in calories and high in protein.
Calories: 350
5. Vegetable and Lentil Soup
Soup can be a great low-calorie option for lunch, especially when it’s packed with vegetables and plant-based protein. A hearty vegetable and lentil soup made with carrots, onions, celery, and tomatoes is both filling and low in calories. Lentils are an excellent source of fiber and protein, making this soup a satisfying meal.
Calories: 300
6. Tuna Salad Lettuce Wraps
Tuna salad is another classic lunch choice, but it can be made even healthier by skipping the bread and serving it in lettuce wraps. Use canned tuna packed in water, and mix it with a small amount of light mayonnaise or Greek yogurt, diced celery, and a squeeze of lemon juice. Wrap the tuna salad in large romaine lettuce leaves for a crunchy, low-calorie lunch.
Calories: 350
7. Chickpea Salad with Cucumber and Feta
Chickpeas are a great source of plant-based protein and fiber, making them ideal for a weight-loss lunch. Combine cooked chickpeas with diced cucumber, tomatoes, red onion, and a sprinkle of feta cheese. Toss the salad in a light lemon vinaigrette for a fresh, Mediterranean-inspired meal that’s low in calories and high in nutrients.
Calories: 390
8. Turkey and Veggie Stuffed Bell Peppers
Stuffed bell peppers are a great way to enjoy a low-calorie, nutrient-packed lunch. Use lean ground turkey and mix it with cooked quinoa or brown rice, diced vegetables, and spices. Stuff the mixture into halved bell peppers and bake until tender. This meal is both filling and satisfying while staying under 400 calories.
Calories: 380
9. Egg Salad Lettuce Wraps
For a lighter twist on egg salad, use Greek yogurt in place of mayonnaise. Mix hard-boiled eggs with Greek yogurt, a little mustard, and diced celery. Serve the egg salad in large lettuce leaves to keep the meal light and low in calories. This protein-rich lunch is perfect for staying full and focused through the afternoon.
Calories: 350
10. Shrimp and Avocado Salad
Shrimp is a low-calorie, high-protein food that pairs perfectly with creamy avocado for a delicious, healthy lunch. Toss cooked shrimp with avocado, cucumber, cherry tomatoes, and a squeeze of lime juice. Add a sprinkle of cilantro for extra flavor. This refreshing salad is satisfying without being heavy, making it a perfect choice for weight loss.
Calories: 390
Tips for Building Low-Calorie Lunches
- Focus on Protein and Fiber: Protein and fiber are key to keeping you full on fewer calories. Include lean proteins like chicken, turkey, or plant-based options like chickpeas and lentils in your lunch. Pair them with high-fiber vegetables or whole grains.
- Watch Your Portions: It’s easy to overeat healthy foods, so make sure you’re mindful of portion sizes. Measuring out ingredients like grains, cheese, and dressings can help keep your meals within your calorie goal.
- Skip the Empty Calories: Avoid high-calorie add-ons like croutons, full-fat dressings, and sugary drinks. Opt for water, unsweetened tea, or a low-calorie beverage to keep your lunch on track.
Conclusion
Eating a satisfying lunch while trying to lose weight doesn’t mean you have to sacrifice flavor or feel deprived. These 10 meals are all under 400 calories, but they’re full of nutrients, flavor, and satisfying ingredients. Whether you’re packing a lunch for work or whipping something up at home, these ideas will help you stay on track with your weight loss goals while still enjoying your food.