15 Low Calorie Lunch Ideas for Work or Home

Low calorie lunch ideas need to solve three problems: they have to be fast enough to fit a workday, filling enough to prevent the 3 pm slump, and interesting enough that you do not give up by Wednesday.

A grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette is roughly 350 calories. The chicken provides lean protein, the vegetables add volume and crunch, and a good vinaigrette keeps it from feeling like diet food.

Tuna salad lettuce wraps using canned tuna, a spoonful of Greek yogurt instead of mayo, diced celery, and served in butter lettuce cups comes to about 280 calories. The Greek yogurt cuts the fat while keeping the creamy texture you want from tuna salad.

A quinoa bowl with black beans, corn, avocado, and lime juice is a vegetarian option at roughly 380 calories. Quinoa provides complete protein, black beans add fiber, and avocado contributes healthy fats that keep you full.

Turkey and cheese roll-ups with sliced turkey, a light spread of cream cheese, and rolled with spinach and red pepper strips are around 250 calories. No bread needed. The protein from the turkey and the fat from the cream cheese make these surprisingly satisfying.

Egg salad stuffed in a whole wheat pita pocket with lettuce and tomato comes to about 340 calories. Make the egg salad with Greek yogurt instead of mayo and add some fresh dill.

A grilled shrimp and avocado bowl with lettuce, mango, and a cilantro lime dressing is about 370 calories. Shrimp is one of the leanest protein sources available.

Mediterranean chickpea salad with cucumber, tomato, red onion, olives, and a lemon herb dressing is roughly 330 calories. Chickpeas provide protein and fiber, and the olives add a hit of healthy fat.

A chicken and vegetable soup with a side of whole grain crackers is around 300 calories total. Soup is one of the most underrated low calorie lunch options because the liquid volume fills your stomach without many calories.

A black bean and sweet potato bowl with Greek yogurt and hot sauce is roughly 360 calories. Sweet potato provides complex carbohydrates and fiber, the black beans add protein, and the Greek yogurt mimics sour cream.

Smoked salmon on cucumber rounds with a little cream cheese and capers is an elegant option at about 250 calories. The cucumber replaces bread entirely, which saves a significant number of calories.

A bistro-style chicken wrap with a low carb tortilla, grilled chicken, mixed greens, tomato, and a light balsamic glaze is around 320 calories. Rolling it tight and slicing into pinwheels makes it feel more like a meal.

Zucchini noodles with marinara sauce and turkey meatballs is about 290 calories. Zucchini noodles let you enjoy a pasta-style meal for a fraction of the calories.

A deconstructed burrito bowl with lettuce, ground turkey, black beans, salsa, and a little shredded cheese skips the rice and comes to roughly 340 calories.

Caprese skewers with cherry tomatoes, fresh mozzarella, basil, and balsamic glaze, served with a side salad, lands around 310 calories. Portion control is built into the skewers.

A curried egg and spinach salad with a light yogurt dressing is roughly 270 calories. Hard-boiled eggs, fresh spinach, curry powder mixed into Greek yogurt, and some raisins for sweetness.

Use the easy app to snap a photo of your lunch and see exactly how the calories, protein, and fiber line up with your daily targets.