8 Lunch Ideas Under 400 Calories

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 ‘going without’ to lose weight, but science doesn’t support it. Nutritional experts and physicians across the globe report that rather than starving yourself, portion control and food quality are the key components to losing weight.

If you are not an experienced calorie counter, then estimating portions isn’t the way to go. While educated guesses may work occasionally, they’re more likely to cause you problems in the long-run. 

We have joined forces with our nutritional experts to bring you the healthiest lunch ideas that are not only tasty but will work together with your metabolism to help you lose weight; each clocking in under 400 calories.

1. Ground Turkey Meatloaf and Potatoes, 386 calories

Who said meatloaf 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 for a far healthier dish. For a side, consider two steamed and/or mashed red potatoes, minus the butter.

2. Tuna Cabbage Salad Wrap, 385 calories

For a quick and easy sandwich alternative, shred some cabbage and add it to a can of tuna (flaked) and some chopped tomatoes. Mix the ingredients together like a salad and add to a whole wheat tortilla. A dash of sea salt and/or red-wine vinegar can add a zesty tang to this healthy lunch meal. Make sure to add some nectarine slices (4-5) and you have a dish for a king that only took minutes to make. 

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 half an avocado (small) and a few cherry tomatoes makes for 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 tasty crumbled turkey bacon. And let’s face it, everything tastes better with bacon. Consider adding a dollop of Greek yogurt on top for 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 1⁄4 cup of onions then add to a 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 for a side dish and you are well under 400 calories.

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