Portion control is a key factor when it comes to losing weight and keeping it off. There are so many diets out there that discuss the importance of starving yourself to lose weight, but this is pure nonsense. Nutritional experts and physicians across the globe report that portion control and the quality of food are the key components to losing weight.
If you are not an experienced calorie counter, then estimating portions should not be undertaken. While educated guesses may work occasionally, they may cause you problems in the long-run. We have joined forces with our nutritional experts to bring you the healthiest and cleanest lunch ideas under 400 calories that are not only tasty but will work together with your metabolism to help you lose weight.
1. Ground Turkey Meatloaf and Potatoes, 386 calories
Who said meat loaf had to be made with beef? Ground turkey is one of the healthiest alternatives to hamburger and can be used in dishes such as meatloaf. Using whole wheat bread crumbs, one large egg white, and extra virgin olive oil together with the traditional ingredients makes a healthy dish. Potatoes consist of two steamed and mashed red potatoes, minus the butter.
2. Tuna Cabbage Salad Wrap, 385 calories
For a quick and easy sandwich alternative, shred some cabbage with a can of tuna in water and chopped tomatoes. Mix the ingredients much like a salad and add to a whole wheat tortilla. A dash of sea salt and red-wine vinegar adds to the flavor of this healthy lunch meal. Slice a half of a nectarine alongside and you have a dish for a king that only took minutes to make. This is the perfect lunch to pack with you to work.
3. Shredded Chicken Breast and Brown Rice, 380 calories
One baked or grilled chicken breast shredded with a half-cup of brown rice is an excellent meal and one of those top-rated lunch ideas under 400 calories. Season the portions up with a dash of soy sauce or sea salt.
4. Black Bean and Avocado Medley, 390 calories
A half-cup of low sodium black beans mixed with a half of a small-sized avocado and a few cherry tomatoes makes an excellent salad medley under 400 calories.
5.) Sweet Potato and Turkey Bacon with Yogurt Sauce, 360 calories
One large sweet potato is just 160 calories and can be topped with two pieces of crumbled turkey bacon. Let’s face it, everything tastes better with bacon. Adding a dollop of Greek yogurt on top is a healthy alternative to sour cream.
6.) Lentils and a Poached Egg, 380 calories
Lentils can be prepared the night before and put into the refrigerator to cool. Poaching an egg in the microwave at home or work is a welcomed protein addition to your healthy lunch choice.
7.) Black Bean and Onion Wrap, 390 calories
Mix a half-cup of black beans and a 1⁄4 cup of onions and add to a low-fat or carb balanced whole wheat tortilla for a healthy lunch idea under 400 calories.
8.) Chicken Strips with Cantaloupe, 380 calories
Chicken strips do not have to be fried in fat but can be grilled or cooked in a pan with a sprinkling of olive oil. Slice up a fist-sized portion of cantaloupe and you are well under 400 calories.