lunch recipes under 500

Do you eat eggs and bread?
I just made a duck egg salad substituting some mayo with fat free yogurt and it was like 277 calories per half cup serving plus the calories of the bread. Add some cucumbers or other veggies and you'd be set and full! Let me know if you want the recipe.
Mine was made with duck eggs, but chicken eggs would be even lower calories

My go to is a chicken and veggie wrap.
Cook some chicken tenders (4 oz.) however you prefer (I usually pan sear them with salt, pepper and garlic powder), chunk them up and throw them on a large flour tortilla. Take a lot of spinach or fresh spring greens and throw them onto the wrap with about 1/4 of a cup of part skim milk shredded mozzarella. Add a little bit of salsa (whatever kind you like), shredded carrots and a tablespoon of that ortega taco sauce for some added flavor.

Wrap - 210 calories
4 oz. Chicken - 110
Mozzarella - 80 calories
Salsa (1/4 cup) - 10 calories
Spinach/Lettuce - <10 calories
Taco Sauce (1 tbsp) - 10 calories
Shredded Carrots ~ 20 calories
Total - approximately 450 calories for a big, hearty lunch.

If you don't like eating a lot at lunch, you can definitely cut your wrap in half and save it for the following day and have some fruit alongside your half wrap. Also, you can substitute in and out vegetables to suit your palate, that's just my favorite sum of ingredients for a nice delicious wrap.