Lunches that aid in your weight loss goals, while also being simple to make, can feel few and far between. You may often get stumped on what to make yourself, and the rut of the same lunch every day could lead to burnout on your weight loss diet. To keep on track toward your goals, these simple weight loss lunch ideas that are under 400 calories will come in handy. And, if you want to experiment with new lunch ideas at home, keep these tips in mind.
- Always include a protein. Whether chicken, fish, poultry, or nuts, protein is a filling ingredient. Skipping out on this nutrient at lunch could lead to extra snacking later in the day and a larger dinner portion, slowing your weight loss progress.
- Load up on veggies. Vegetables are so low in calories and add tons of volume to your meals. Whether you add a side salad to a half sandwich, or serve your protein over a large bed of lettuce and veggies, eating more vegetables can be helpful for weight loss.
- Limit sugar. Added sugar is not just lurking in your favorite desserts, but you can also find it in sauces, condiments, and breads. Choose natural forms of sugar such as fruit instead of manufactured foods that contain added sugar.
Read on for the 10 best weight loss lunch ideas that are 400 calories or less. And for more meal inspiration, be sure to check out the 10 Best Protein-Packed 100-Calorie Snacks for Weight Loss.
Tuna with Avocado and Raisins
359 calories, 16 g fat (2 g saturated fat), 238 mg sodium, 34 g carbs (8 g fiber, 23 g sugar), 21 g protein
Tuna is a source of protein and heart-healthy omega-3 fat. Not only is it a nutritious food, but it is also convenient and can be the star of your meal with minimal prep. This recipe combines plenty of protein with a hearty amount of fiber to create a filling lunch. Swap the raisins for any dried fruit made without added sugar, and add shredded carrots or julienned cucumber on top for an extra crunch.
INGREDIENTS:
- 3.5 oz tuna, packed in water, drained (85 calories)
- ½ avocado (161 calories)
- ¼ cup raisins (107 calories)
- 3 Bib lettuce leaves (6 calories)
HOW TO MAKE IT:
Combine the drained tuna with avocado and raisins. Thoroughly mix until you reach your desired consistency. Serve in lettuce cups.
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Peanut Butter Rice Cakes
345 calories, 16 g fat (2 g saturated fat), 161 mg sodium, 47 g carbs (5 g fiber, 23 g sugar), 10 g protein
Nut butter is a plant-based source of protein and also provides fiber. Whether you are vegetarian, vegan, or prefer low-prep meals, this is a great option. Swap peanut butter for any nut butter of choice, and trade the banana for a thinly sliced apple for a different texture. You can even top your rice cakes with hemp hearts for a boost of filling protein, fiber, and healthy fats.
INGREDIENTS:
- 1 plain rice cake, unsalted, large (35 calories)
- 2 Tbsp. peanut butter (188 calories)
- 1 banana, sliced (122 calories)
HOW TO MAKE IT:
Divide peanut butter in half and spread 1 tablespoon over each rice cake. Layer your banana slices over the nut butter, and serve.
Bento Box
320 calories, 19 g fat (7 g saturated fat), 324 mg sodium, 15 g carbs (2 g fiber, 15 g sugar), 19 g protein
Bento boxes can be customized in endless ways, allowing them to suit your weight loss goals. This option is great for those who prefer to eat a lower-carb diet, and it packs plenty of protein for a filling meal. Adding more fiber would make this lunch even better, so consider incorporating a serving of raw veggies on the side for more food volume and a few more grams of satiating fiber.
INGREDIENTS:
- 2 eggs, large, hard-boiled (143 calories)
- 1 oz cheddar cheese, sliced (115 calories)
- 1 cup grapes (62 calories)
HOW TO MAKE IT:
Enjoy components individually or in combined bites.
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Veggie Burger Spinach Salad
309 calories, 18 g fat (7 g saturated fat), 1,165 mg sodium, 15 g carbs (5 g fiber, 2 g sugar), 18 g protein
Veggie burgers come in many different forms, and those that are soy-based tend to have a higher protein count. This is another low-carb lunch that provides a hearty dose of vegetables. Spinach is an especially nutritious lettuce, but you can swap it for any green of choice, and add in additional veggies to your liking. This meal is one of the higher-sodium options on this list, so look for lower-sodium cheese and dressing.
INGREDIENTS:
- 2 cups spinach, raw (14 calories)
- 2 Tbsp salad dressing, Italian (71 calories)
- 1 veggie burger, cooked (124 calories)
- ¼ cup feta cheese, crumbled (100 calories)
HOW TO MAKE IT:
Toss your spinach with salad dressing, and top with the cooked veggie burger and feta.
Four-Ingredient Chili
390 calories, 15 g fat (4 g saturated fat), 1,323 mg sodium, 31 g carbs (10 g fiber, 6 g sugar), 31 g protein
Chili is a winter staple for many, but it can take hours to prep and cook. If you don't have the time, but are craving a hearty bowl of chili, this four-ingredient option is great. Not only is it simple to prepare, but its fiber and protein content also make for a filling meal. To lower the sodium in this option, be sure to compare the sodium content across various salsa brands, or consider swapping the salsa for fresh pico de Gallo.
INGREDIENTS:
- 4 oz 93% lean ground beef, (172 calories)
- ½ cup pinto beans, drained (99 calories)
- ½ cup salsa (38 calories)
- ¼ avocado, diced (81 calories)
HOW TO MAKE IT:
Brown your ground beef until thoroughly cooked. Combine with warmed pinto beans and salsa until well-mixed. Top with avocado, and serve.
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Chicken Salad in a Bell Pepper
303 calories, 17 g fat (3 g saturated fat), 602 mg sodium, 14 g carbs (2 g fiber, 5 g sugar), 22 g protein
Canned chicken gets forgotten as a protein, but it is so easy to incorporate into meals. It is also incredibly lean, which allows you to have a hearty portion for relatively few calories. This recipe is a healthy take on traditional chicken salad that uses light mayo for a lower fat content. Instead of being served on bread or with crackers, the red bell pepper adds more than a serving of veggies to your day and plenty of satisfying crunch. Add celery and cucumber to your chicken salad for even more crunch and fiber.
INGREDIENTS:
- 3 oz chicken, canned, no broth (157 calories)
- 2 Tbsp mayo, light (100 calories)
- ¼ cup grapes, quartered (15 calories)
- 1 bell pepper, red, seeded, halved (31 calories)
HOW TO MAKE IT:
Combine chicken, mayo, and grapes in a bowl. Scoop chicken mixture into bell pepper halves, and serve.
Quesadilla
343 calories, 17 g fat (6 g saturated fat), 204 mg sodium, 33 g carbs (9 g fiber, 0 g sugar), 11 g protein
A classic meal beloved by many, quesadillas get a bad rap for being higher in calories. While this is true when oversized flour tortillas and lots of cheese is used, simple modifications make this a great meal for weight loss. Corn tortillas contain half the number of calories as flour, and cheese serves as a source of fat and filling protein. Pair with fibrous avocado and tomatoes for a balanced meal that works within your calorie budget.
INGREDIENTS:
- 2 corn tortillas (105 calories)
- ¼ cup Mexican cheese, shredded (110 calories)
- ¼ avocado, mashed (81 calories)
- 1 cup grape tomatoes (47 calories)
HOW TO MAKE IT:
Spread your cheese between the two corn tortillas, and heat in a pan until melted. Once cooked, serve alongside mashed avocado and cherry tomatoes.
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Tomato BLT
301 calories, 14 g fat (2 g saturated fat), 434 mg sodium, 21 g carbs (9 g fiber, 3 g sugar), 23 g protein
As a low-carb take on a traditional sandwich, this tomato BLT can satisfy your craving for a savory meal. While turkey bacon generally provides more protein than pork, two slices aren't quite enough for a balanced meal. Pair your low-carb sandwich with edamame for a protein and produce boost. Whether steamed in or out of the pods, edamame is a complete source of protein that also provides impressive fiber.
INGREDIENTS:
1 medium tomato, end removed, cut into 2 thick slices (22 calories)
3 Bib lettuce leaves (6 calories)
1/2 Tbsp mayo, light (25 calories)
2 slices turkey bacon, cooked (60 calories)
1 cup edamame beans, steamed (188 calories)
HOW TO MAKE IT:
Layer lettuce, mayo, and turkey bacon between thick tomato slices, and enjoy as a sandwich. Serve with a side of edamame.
Pasta Salad
378 calories, 11 g fat (2 g saturated fat), 578 mg sodium, 40 g carbs (6 g fiber, 3 g sugar), 30 g protein
You may think noodles are off-limits when focusing on weight loss, but they can absolutely be part of your journey—especially whole wheat noodles, which provide more protein and fiber than traditional options. When paired with lean chicken and veggies in this pasta salad, you have a well-balanced meal that feels indulgent. If you don't have a rotisserie chicken on hand, swap for canned chicken.
INGREDIENTS:
1 cup rotini, cooked (170 calories)
2 Tbsp salad dressing, Italian (71 calories)
3 oz of rotisserie chicken breast, meat only, shredded (122 calories)
1/2 bell pepper, red, seeded, diced (15 calories)
HOW TO MAKE IT:
Combine cooked pasta with salad dressing, chicken, and bell pepper. Chill before serving.
Egg Salad
298 calories, 12 g fat (2 g saturated fat), 387 mg sodium, 23 g carbs (7 g fiber, 6 g sugar), 29 g protein
Egg salad is traditionally made with mayo, and while a lower-fat option can be used here, Greek yogurt provides a similar texture while also adding protein. Add mustard to your liking to create a flavorful, protein-packed entrée. The chickpeas boost protein further and add fiber, making this a great weight loss meal.
INGREDIENTS:
2 eggs, large, hard-boiled (143 calories)
¼ cup Greek yogurt, plain, nonfat (36 calories)
2 cup spinach, raw (14 calories)
½ cup chickpeas, cooked, drained (105 calories)
HOW TO MAKE IT:
Combine boiled eggs and Greek yogurt, then mix to desired texture. Serve over a bed of lettuce and top with chickpeas.
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