You must have gone there: it’s lunch hour, and you’re starving but also don’t want to derail your healthy eating goals.
You need something quick, satisfying, and light on calories, but you’re tired of the same old salad or sandwich routine.
It can feel like a struggle to find that perfect lunch that doesn’t leave you feeling bloated or guilty afterward.
Well, I’ve got good news for you. Whether you’re counting calories or just trying to keep your meals light and nutritious, there are plenty of lunch options that are under 400 calories and take little time to prepare.
15 Quick Lunch Ideas Under 400 Calories: Easy and Healthy Meals
Here are 15 quick lunch ideas under 400 calories that are full of flavor, nutrients, and easy to make.
No more stressing over what to eat during lunch—let’s get cooking!
1. Grilled Chicken Salad with Avocado
Start with a base of mixed greens and toss in some grilled chicken breast (about 3 ounces).
Add half an avocado, a sprinkle of cherry tomatoes, cucumbers, and a light vinaigrette.
It’s filling, satisfying, and packed with protein and healthy fats to keep you going.
Calories: ~375
Pro Tip: Use lemon juice or balsamic vinegar as your dressing to save on calories. Avocado gives you that creamy texture without the need for heavy, calorie-laden dressings.
2. Veggie Wrap with Hummus
Grab a whole wheat wrap and spread a thin layer of hummus. Then, pile on the veggies: bell peppers, spinach, cucumbers, and shredded carrots.
Roll it up, and you’ve got a fresh, crunchy wrap under 400 calories. This one’s vegan-friendly too!
Calories: ~350
Pro Tip: You can add a sprinkle of feta cheese or some grilled chicken for extra protein if you like.
3. Cauliflower Rice Stir-Fry with Shrimp
Instead of using regular rice, use cauliflower rice for a low-calorie, low-carb option.
Sauté it with some mixed veggies (like peas, carrots, and bell peppers), a little soy sauce, and some shrimp. This meal is full of flavor and easy to customize.
Calories: ~380
Pro Tip: For added flavor, throw in some garlic or ginger. It’ll take your stir-fry to the next level without adding extra calories.
4. Greek Yogurt and Berry Bowl
If you’re in the mood for something light, Greek yogurt with fresh berries can be a great option.
Top it with a tablespoon of honey or granola, and you’ve got a refreshing, protein-packed lunch that’s under 400 calories.
Calories: ~300
Pro Tip: Go for plain Greek yogurt to avoid added sugars. You’ll still get that creamy texture with a fraction of the calories.
5. Egg Salad Lettuce Wraps
Egg salad doesn’t have to be drenched in mayo to be delicious. Make it with a bit of Greek yogurt instead of mayo and serve it in large lettuce leaves as wraps.
You’ll save tons of calories while still satisfying your cravings for something creamy.
Calories: ~350
Pro Tip: Add a dash of mustard or hot sauce for some extra zing!
6. Zucchini Noodles with Pesto and Grilled Chicken
If you’re craving pasta but want to keep things light, swap out traditional pasta for zucchini noodles (aka zoodles).
Toss them with a small amount of pesto sauce and top with grilled chicken. It’s an easy, low-calorie way to get your pasta fix.
Calories: ~380
Pro Tip: Use a spiralizer to make zoodles or grab pre-made ones from the store to save time.
7. Tuna Salad on Whole Wheat Crackers
For a super quick option, make a light tuna salad using canned tuna in water, a spoonful of Greek yogurt, mustard, and chopped celery.
Serve it on whole wheat crackers for a filling yet low-calorie lunch.
Calories: ~375
Pro Tip: Choose crackers that are high in fiber to keep you fuller for longer.
8. Cabbage and Chicken Soup
This hearty, low-calorie soup is perfect for when you want something warm and comforting.
Use shredded cabbage, chicken breast, and low-sodium broth as your base. Throw in some garlic, onions, and herbs for extra flavor.
Calories: ~250
Pro Tip: Make a big batch and keep it in the fridge for a few days—this is a great meal prep option!
9. Chickpea Salad
Combine chickpeas with cucumbers, red onion, tomatoes, and a simple lemon dressing. It’s light, refreshing, and full of fiber to keep you feeling satisfied.
Chickpeas are a great source of protein, making this an ideal vegetarian lunch.
Calories: ~350
Pro Tip: Add some crumbled feta for extra flavor and a bit of creaminess.
10. Stuffed Bell Peppers
Stuff a bell pepper with a mixture of lean ground turkey, quinoa, and diced tomatoes, then bake until the pepper is tender.
This meal is hearty, filling, and low in calories. You can make them in advance and reheat them for a quick lunch.
Calories: ~375
Pro Tip: Add a sprinkle of cheese on top in the last few minutes of baking for a melty, satisfying touch.
11. Spicy Black Bean and Avocado Salad
This simple salad is packed with fiber and healthy fats.
Mix black beans, diced avocado, corn, and chopped cilantro with lime juice and a dash of chili powder. It’s fresh, flavorful, and filling.
Calories: ~370
Pro Tip: Use canned black beans, but make sure to rinse them to reduce the sodium content.
12. Grilled Veggie and Quinoa Bowl
Quinoa is a protein-rich grain that pairs perfectly with roasted or grilled vegetables. Think zucchini, bell peppers, and eggplant, all tossed together with some olive oil, salt, and pepper.
Add a drizzle of balsamic vinegar for an extra burst of flavor.
Calories: ~380
Pro Tip: Quinoa can be prepped ahead of time, making this a great lunch option for meal prep.
13. Avocado and Tomato Sandwich on Whole Wheat Bread
If you’re craving a sandwich but want to keep it light, make a simple avocado and tomato sandwich on whole wheat bread.
Skip the mayo and add a thin layer of mustard for some zing.
Calories: ~350
Pro Tip: Toast the bread lightly for some crunch!
14. Grilled Salmon with Steamed Broccoli
Grilled salmon is a great source of omega-3 fatty acids, and pairing it with steamed broccoli gives you a meal that’s high in protein, fiber, and healthy fats. It’s simple, satisfying, and under 400 calories.
Calories: ~375
Pro Tip: Use lemon juice and herbs like dill or parsley for extra flavor without adding calories.
15. Cucumber and Turkey Roll-Ups
For a super low-calorie, high-protein meal, roll up slices of lean turkey breast with slices of cucumber and a bit of mustard. You can also add some spinach for extra nutrients.
Calories: ~200
Pro Tip: These are great for on-the-go, and you can wrap them up ahead of time to eat whenever you’re hungry.
Final Thoughts: Quick, Easy, and Delicious
There you have it—15 quick lunch ideas that are all under 400 calories and packed with flavor.
The key to staying on track with your health goals is finding meals that are not only nutritious but also easy to prepare and satisfying.
Each of these options can be made in under 30 minutes, and many of them can be prepped in advance, making them perfect for busy days.
Try mixing and matching these meals to keep things interesting, and remember, the best part about healthy eating is that it doesn’t have to be complicated.
A simple, balanced lunch can be just what you need to power through your afternoon without the guilt or post-lunch slump.
Can I prepare these lunch ideas for the week?
Yes! Many of these lunches can be prepped ahead of time and stored in the fridge.
For example, you can make a big batch of quinoa, grilled chicken, or salads without dressing, and store them in individual containers.
Just keep items like avocado or dressings separate until you’re ready to eat to prevent them from getting soggy.
Can I swap ingredients to make these meals more suitable for my dietary preferences?
Absolutely! These lunch ideas are quite flexible. If you’re vegetarian, try swapping the meat for beans, tofu, or tempeh.
If you’re gluten-free, make sure to use gluten-free wraps, crackers, or bread. Just ensure that you keep an eye on the overall calorie content if you’re tracking your intake.
What’s a good side dish to pair with these meals for extra fullness?
If you’re looking for something to add bulk to your meal without breaking the 400-calorie limit, try adding a side of steamed veggies, a small bowl of soup, or some raw veggies with hummus.
A piece of fruit, like an apple or a handful of berries, can also be a refreshing and low-calorie addition.