8 Quick Lunch Ideas Under 400 Calories
Finding a satisfying lunch that won’t weigh you down doesn’t have to be a challenge. These quick, light meals are all under 400 calories — perfect for busy days when you want something tasty, energizing, and waistline-friendly.
Turkey and Hummus Wrap
Swap mayo for hummus and layer in lean turkey, spinach, and cucumber on a whole wheat tortilla for a flavorful wrap that keeps you full without the guilt.
Greek Yogurt Chicken Salad
Made with Greek yogurt instead of heavy mayo, this chicken salad is creamy, protein-packed, and delicious on whole-grain crackers or over greens.
Avocado Toast with Egg
A slice of whole-grain bread topped with mashed avocado, a sprinkle of chili flakes, and a poached egg makes for a simple yet nutrient-rich lunch.
Lentil Soup Cup
Hearty, filling, and high in fiber, a warm cup of lentil soup paired with a side salad stays under 400 calories while keeping hunger at bay.
Veggie Stir-Fry Bowl
Quickly sauté bell peppers, broccoli, and snap peas with a splash of soy sauce and serve over cauliflower rice for a low-calorie, flavorful option.
Tuna Stuffed Avocado
Fill half an avocado with light tuna salad (made with a touch of Greek yogurt or light mayo) for a protein-and-healthy-fat-packed lunch.
Caprese Salad with Grilled Chicken
Fresh mozzarella, juicy tomatoes, basil, and balsamic glaze pair perfectly with grilled chicken for a light but satisfying meal.
Shrimp and Zoodles
Garlic sautéed shrimp tossed with zucchini noodles gives you all the flavor of pasta but with far fewer calories.
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