35 Quick Low-Calorie Lunches

shoniej

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rjcelmer

Well, hello. This is awesome; thank you!

Jesi0725

Thanks! Saving for later!

Tmvirgo

Thanks for sharing these---and I love that you have the measurements and calories broken out so since I am dairy-free and leave off the cheese, I know how much to subtract! Thanks for the help!

SL22268

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lbordanaro

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kenyajae

Looks Great. Thanks!

girlznme

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mka2881

Bump!!

thejonperry

I don't know what "bump" means but thanks for posting!

Amysgetnfit

Sounds Y U M M Y!!!
I will have to try some of these :happy:

emilynyman00

bumppp:drinker:

metter2011

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lauralind5

great ideas !

Maryaly40

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BobsLittleBird

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ser0630

Bump!

There are a couple I am definitely looking at trying!

mamatrice

Thank you. I definitely will try several of these. It's so hard to know what to eat. This will help!!

NurseHthr

Bump!

Lwillis1234

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lutonblue

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tuckyfatbutt

Thanks for posting these light lunches. They are great as they break down the calories of pieces instead of whole pieces or cans. Makes it easier to keep track AND use for other meals as well.

GreatSetOfBrains

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smilly2

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kelgwin36

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MeMountainMom

Thank you !!!!

Alisi1234

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Sarasari

Thanks for posting. I made the greek salad pita today,delicious!!!

VirtuousVal

Taken from Huffington Post

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: <1 calorie
Garlic powder to taste: <1 calorie
Side Snack: 1 small banana and one square of dark chocolate (130 calories)

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: <1 calorie
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 calorie
1 sprinkle oregano: <1 calorie
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 calorie
1 squeeze lemon juice: <1 calorie
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: <1 calorie
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 ****ake 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 ****ake 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 ****ake 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!)

BUMP

Thanks for sharing these great recipe ideas

Gelly_Bean

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