69 Quick Low-Calorie Lunches That Are Yummy To Eat

We all love food, don’t we? Especially the ones which come with large doses of titbits that make our taste buds dance. But there is one annoying thing that comes along with our delicacies. Yes, you got it right. Calories! You want a nutritious meal that gives you a rush of energy. And you want to satisfy your taste buds too. It appears you have been in quest of this combo since the dawn of mankind, but just could never get your hands on it.

Well, fret not! The wait is finally over. We understand you, and that’s why we have come up with 69 Low Calorie Lunch recipes that are both super-nutritional and delicious. And guess what? They are no more than 400 calories each.

1. Chicken Salad Pita

Ingredients

1 wheat pita stuffed with 1/2 cup of chopped chicken breast, 1/2 grated apple and 1 teaspoon of low-fat Greek yogurt.

The Hit

Low-fat Greek yogurt is one of the best sources of calcium and vitamin D!

Calorie Count: 344

2. Garden Pasta Salad

Ingredients

1 (16 ounce) package uncooked tri-color spiral pasta; 1/2 cup thinly sliced carrots

2 stalks celery, chopped; 1/2 cup chopped green bell pepper; 1/2 cup chopped red bell pepper; 1/2 cup chopped yellow bell pepper; 1 pint grape tomatoes, halved; 1/2 cup chopped green onion; 1 (16-ounce) bottle Italian-style salad dressing; 1/2 cup grated Parmesan.

The Hit

Whole wheat pasta is rich in complex carbohydrates and fiber!

Calorie Count: 395

3. Red Lentil And Sweet Potato Pate

Ingredients

1 tablespoon olive oil (plus extra for drizzling), ½ finely chopped onion, 1 teaspoon smoked paprika (plus a little extra), 1 small peeled and diced sweet potato, 140 grams of red lentils, 3 thyme sprigs (leaves chopped), 500 ml low sodium vegetable stock, 1 teaspoon red wine vinegar, pitta bread and vegetable sticks to serve.

The Hit

Olive oil is beneficial in curing Diabetes and Obesity. Pitta bread is high in carbohydrates and protein and very low in fat.

Calorie Count: 200

4. Club Salad

Ingredients

2 slices deli turkey, 1 cup grape tomatoes, 1 slice crumbled bacon, 2 cups of chopped iceberg lettuce tossed in 1 tablespoon low-fat mayo.

The Hit

Lettuce is a whole life food and is an awesome food rich in protein and Omega 3 fatty acids.

Calorie Count: 254

5. Sushi Sandwich

Ingredients

2 slices deli turkey, ¼ cup grated part-skim mozzarella, and 1 chopped roasted red pepper rolled into a whole-wheat tortilla and sliced into rounds, sushi style

The Hit

Whole-wheat tortillas are rich in fiber, iron, and folic acid. They help cure diabetes.

Calorie Count: 296

6. Spicy Chickpeas And Tuna

Ingredients

3 ounces olive oil packed light tuna with ½ cup chickpeas and cayenne over 2 cups chopped romaine lettuce.

The Hit

Tuna contains Omega 3 fatty acids and is also a rich source of proteins!

Calorie Count: 290

7. Curry Egg Salad

Ingredients

2 hard boiled eggs, 2 tablespoons low-fat Greek yogurt, 1 tablespoon hot curry powder. Serve with 3 papadums.

The Hit 

Eggs are the best source of protein and yogurt is rich in calcium and vitamin D!

Calorie Count: 251

8. Provolone Pasta With Beans And Tomatoes

Ingredients

1 cup cooked whole wheat pasta tossed with 1 cup steamed string beans, ½ cup halved cherry tomatoes, 1 tablespoon grated provolone.

The Hit 

Provolone cheese contains vitamin A and calcium. And beans are rich in fiber and iron!

Calorie Count: 249

9. Mustard Hummus Mash

Ingredients

½ cup chickpeas mashed with 2 tablespoons each mustard and low-fat mayo on 2 slices toasted whole wheat bread

The Hit 

Hummus is rich in nutrients and aids in weight control.

Calorie Count: 350

 10. Roasted Vegetable Lasagna

Ingredients

4 red bell peppers, 1 teaspoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, 6 yellow squash, 1 large onion cut into 16 wedges, 4 minced garlic cloves.

The Hit 

Yellow squash contains less calories and is cholesterol free! It also is a rich source of vitamin C.

Calorie Count: 275

11. Courgette, Broccoli and Gremolata Pasta

Ingredients

2 finely grated garlic cloves, zest 2 lemons (plus a squeeze of juice), finely chopped small bunch parsley, 200 grams broccoli broken into florets, 400 grams pasta bows, 1 teaspoon olive oil, 2 chopped courgettes.

The Hit 

Broccoli is an amazing anti-oxidant and reduces cholesterol!

Calorie Count: 390

 12. Peanut Chicken Pita

Ingredients

½ cup chopped chicken, 1 tablespoon bottled peanut sauce, 1 teaspoon chopped cilantro, all stuffed into a whole-wheat pita

The Hit 

Chicken is a natural anti-depressant and contains high amounts of protein.

Calorie Count: 379

13. Spinach-Feta Calzone Casserole

Ingredients

1 tablespoon olive oil, 5 thinly sliced garlic cloves, 2 cups thinly sliced onions, ¼ teaspoon salt, ¼ teaspoon crushed red pepper, 2 pounds coarsely chopped fresh spinach, 3 ounces crumbled feta cheese.

The Hit 

Calcium in feta cheese helps build stronger bones. Feta cheese might also promote weight loss.

Calorie Count: 275

14. Turkey Wrap

Turkey is super tasty and a great source of protein. The wrap contains only 365 calories and promises to fill your hungry stomach! This is how you should prepare the dish:

Ingredients

1. One whole wheat wrap
2. 3 slices of turkey
3. 2 spoons of hummus
4. A handful of spinach
5. One tablespoon of goat cheese

Steps

1. Place your wrap on the plate you would like to use.
2. Now place the 3 slices of turkey on top of each other.
3. Spread a bit of hummus on each layer.
4. Top it off with a handful of spinach and some goat cheese.
5. Your meal is now ready!

Interesting Fact

Turkey contains selenium in abundance, an antioxidant needed for boosting immunity and metabolism among thyroid patients (1).

15. Mexican Quinoa

Ingredients

½ cup cooked quinoa tossed with ¼ cup each black beans and thawed corn kernels, 1 diced red pepper, and chipotle chili powder for taste.

The Hit 

Quinoa is full of essential vitamins and promotes healthy blood sugar levels.

Calorie Count: 240

16. Strawberry Spinach Salad

Strawberries are full of antioxidants and spinach is low in calories, and hence this recipe is something you must definitely try at home. The salad contains 382 calories in total and promises to be a good treat!

Ingredients

1. One cup of cooked spinach
2. One cup of strawberries
3. One thick slice of cheese
4. 2 spoons of pine nuts
5. Olive oil
6. 1 teaspoon of vinegar
7. A dash of lime

Steps

1. Preparing this salad is very simple. Get hold of a bowl and add all ingredients together.
2. Make sure you have shredded the cheese. You could also drizzle it over the top.
3. Olive oil, vinegar, and lime should be added right after the salad has been prepared.

Interesting Fact

Strawberries can increase the good cholesterol, lower your blood pressure and protect you from cancer if your intake is regular (2).

17. Carrot And Houmous Roll-ups

Ingredients

200 grams tub houmous, 4 seeded wraps, 4 carrots, a handful of rocket leaves

The Hit 

Houmous can help in weight management and it also chickpeas which can lower cholesterol.

Calorie Count: 355

18. Lentil Salad With Poached Eggs

This dish contains protein and antioxidants in abundance. It contains 390 calories and will definitely make you feel full for a longer period.

Ingredients

1. Half a cup of canned lentils
2. Half a cup of spinach
3. 2 large eggs
4. One-fourth avocado
5. 2 slices of tomato

Steps

1. Heat your pan with a bit of oil and poach both the eggs first.
2. Once that is done, place it gently on the plate you are about to use.
3. Now boil the lentils and spread them all over the plate.
4. Slice the avocado and place them on the sides.
5. Do the same with the tomato slices.

Interesting Fact

Eggs are rich in Vitamin B that boosts neurological development and allows your brain to function better (3).

19. Roast Beef Wrap

Ingredients

3 ounces lean deli roast beef, 1 cup bagged coleslaw mix, 1 tablespoon horseradish in a whole-wheat wrap.

The Hit

Roast beef is an excellent source of iron, zinc and protein!

Calorie Count: 267

20. Chicken And Rice Stir Fry

Brown rice and fried chicken would be a great idea for low-calorie lunch recipes. The meal contains only 380 calories and is full of protein and fiber.

Ingredients

1. Half a cup of brown rice
2. Half a cup of sliced chicken breast
3. 4 mushrooms
4. Half a red pepper
5. Half a green pepper, sliced
6. One fourth red onion
7. One tablespoon olive oil

Steps

1. 1. Heat your pan using olive oil.
2. Add chicken breast and onions and cook till they turn brown.
3. Add cooked brown rice next and let it cook for a minute.
4. Add red pepper, green pepper and mushrooms next.
5. Cook for three minutes.
6. Serve hot.

Interesting Fact

Chicken contains protein in abundance that helps in building lean and strong muscles (4).

21. Tarragon Caprese Salad

Ingredients

2 ounces sliced fresh mozzarella, 2 sliced beefsteak tomatoes, 2 tablespoons chopped fresh tarragon.

The Hit 

Beefsteak tomatoes are rich in vitamins and low in calories. And tarragons are excellent sources of iron!

Calorie Count: 246

22. Mozzarella And Tomato Salad

This dish contains only 345 calories. Since the dish is full of tomatoes, it will benefit your cardiovascular health and prevent cancer.

Ingredients

1. 3 slices of mozzarella cheese
2. 2 medium sized tomatoes
3. 3 basil leaves
4. One teaspoon of olive oil
5. One teaspoon of balsamic vinegar

Steps

1. Slice tomatoes and place them in a bowl.
2. Add basil leaves and shredded mozzarella cheese.
3. Add olive oil and balsamic vinegar as dressing.
4. Mix well and relish

Interesting Fact

Eating tomatoes regularly can reduce the risk of pancreatic cancer (5).

23. Avocado Turkey Rolls

Ingredients

4 slices deli turkey rolled with ¼ sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, ½ teaspoon smoked paprika.

The Hit 

Avocados possess high fiber content. They also contain Oleic Acid, which is great for the heart.

Calorie Count: 264

24. Grilled Chicken And Cheese Sandwich

This healthy and delicious sandwich is super easy to prepare and doesn’t take much time at all. It contains 400 calories and promises to be a great combination of good health and great taste.

Ingredients

1. 2 slices of whole wheat bread
2. Half a cup of chicken breast
3. One slice of Swiss cheese
4. 2 teaspoons of low-fat mayonnaise
5. 2 slices of tomatoes
6. Lettuce

Steps

1. Take both the slices of bread.
2. Spread mayonnaise.
3. Next, place chicken breast on top.
4. After this, add cheese.
5. Finish with 2 slices of tomatoes.
6. Your sandwich is ready.

Interesting Fact

Lettuce contains Vitamins E, C, potassium and folate that improve liver health and boost digestion (6).

25. Skinny Chicken Sandwich

Some of us ladies love eating fast food but are often anxious about putting on weight. If you feel the same, then do try the skinny chicken sandwich. It is less than 300 calories and promises to help you manage body weight.

Ingredients

1. Two slices of whole wheat bread
2. 75 grams of boiled shredded chicken
3. One large boiled egg
4. Three slices of Cucumber
5. Two slices of Tomato
6. Lettuce

Steps

1. Spread lettuce on your bread.
2. Now place the shredded chicken on both the sides.
3. Slice the egg into three pieces and place it on top of the chicken.
4. Tomatoes and cucumber come next.
5. You can use some pepper for extra taste.
6. Your sandwich is ready!

Interesting Fact

Cucumber contains silica in abundance which builds the strength of your connective tissues (7).

26. Beet And Goat Cheese Salad

Ingredients

2 chopped roasted beets tossed with 2 cups of baby spinach, 1 tablespoon olive oil, 2 tablespoons crumbled goat cheese.

The Hit 

Beets have the natural ability to cleanse the body. And goat cheese goes a great way in protecting the heart from ailments.

Calorie Count: 242 calories

27. Tandoori Chicken And Spinach Salad

The combination of Tandoori chicken and spinach tastes absolutely delectable and is one of the best options for low-calorie lunches. If you thought healthy Indian food is boring, this will definitely change your mind.

Ingredients

1. 6 small pieces of chicken
2. One cup of cooked spinach
3. Shredded mozzarella cheese
4. Chopped onion and tomatoes

Steps

1. Cook the spinach first and spread it all over your plate.
2. Place Tandoori chicken on top.
3. Chopped onion and tomatoes should come next.
4. Use mozzarella cheese for dressing.

Interesting Fact

Cheese contains beneficial bacteria that lowers your blood cholesterol levels, improves blood sugar and nourishes colon cells (8).

28. Apple Sandwich

Ingredients

1 apple horizontally cut into 4 slices, 1 tablespoon cashew butter topped with 1 tablespoon pepitas (green pumpkin seeds).

The Hit 

Apples are great foods that provide immunity against Alzheimer’s and Parkinson’s. Cashew butter largely consists of Oleic Acid which is good for the heart!

Calorie Count: 234

29. Grilled Chicken And Fruit Salad

A nice cup of grilled chicken and fruit salad is super low in calories. Now this is something you must have for lunch at least once. It has a lovely combination of sweetness and spices that will fill up that hungry stomach and keep you going for the rest of the day.

Ingredients

1. One cup of chicken breast, chopped
2. One orange
3. One cup of strawberries
4. One cup of black grapes
5. One cup of shredded carrots
6. Lettuce
7. Mozzarella cheese

Steps

1. Take a medium sized bowl and add the lettuce first.
2. Add shredded chicken next.
3. Let the fruits and veggies come next.
4. Use mozzarella for dressing.

Interesting Fact

Carrots contain beta-carotene that improves eyesight and flushes out toxins (9).

30. Vegan Pate

Ingredients

¼ cup cooked lentils, 2 tablespoons walnuts, 1 tablespoon olive oil.

The Hit 

Walnuts have cancer-fighting properties and also comprise of rare and powerful antioxidants.

Calorie Count: 371

31. Black Bean Soup

Black beans taste absolutely fabulous if cooked the right way! Make a soup out of black beans, and you will never leave it! This is the wisest choice when it comes to low-calorie packed lunch.

Ingredients

1. One chopped onion
2. One tablespoon cumin
3. 2 tablespoons of oil
4. 4 minced garlic cloves
5. 3 chopped tomatoes
6. 3 and a half cups of chicken broth
7. 15 ounces of black beans
8. 1.4 ounces of chopped green chilli

Steps

1. Saute the onion, cumin and garlic cloves in a heated pan with oil.
2. Add the chicken broth, tomatoes, black beans, and green chilli.
3. Cook for 5 minutes.
4. Add some fresh cilantro for dressing.

Interesting Fact

Black beans can protect your cardiovascular system without letting the blood insulin levels increase (10).

32. Zucchini Fritters

Ingredients

4 ½ cups shredded zucchini, salt, ¾ cup self-rising flour, 2 lightly beaten large eggs, 1 cup thinly scaled scallions (light and dark parts only), ¼ cup vegetable oil.

The Hit 

Zucchini plays a vital role in lowering cholesterol levels in the body, and is also good for the eyes.

Calorie Count: 104

33. Caesar Salmon Wrap

The Caesar Salmon Wrap is just scrumptious! Within just 364 calories, you can expect this healthy dish to help you manage your body weight and supply your body with wholesome goodness.

Ingredients

1. One whole wheat pita
2. 5 ounces of salmon
3. 2 spoons of Caesar salad
4. One spoon of parmesan cheese
5. One handful of spinach

Steps

1. Spread salmon on your pita first.
2. Add Caesar salad next.
3. Use cheese and spinach for dressing.
4. Your wrap is ready to serve.

Interesting Fact

Spinach is a great source of protein, is super low in calories, and contains cholesterol lowering properties too (11).

 34. Marinated Kale And Chicken Salad

Ingredients

2 tablespoons fresh lemon juice and 1 tablespoon olive oil added to 2 cups shredded kale, which is allowed to marinate overnight. Toss in ½ cup diced leftover chicken and 1 tablespoon dried currants.

The Hit 

Kale is a great anti-oxidant and an anti-inflammatory food. It is very rich in iron and vitamins.

Calorie Count: 333

35. Egg Tomato And Avocado Sandwich

Low Calorie Lunch – Egg Tomato And Avocado Sandwich

The goodness of avocados and eggs can never be denied. It is not just healthy, but also a simple and traditional meal you can enjoy at home.

Ingredients

1. One English muffin
2. One fried egg
3. One teaspoon of oil
4. Sliced avocado
5. 2 slices of tomato

Steps

1. Chop your avocado first.
2. Now poach yourself an egg on a heated pan.
3. Place the tomatoes and avocado on the English muffin.
4. Add the poached egg on top.
5. Serve hot.

Interesting Fact

Avocado is full of minerals, vitamins and carbohydrates. One-fifth of an avocado contains 50 calories and around 20 vitamins and minerals (12).

36. Butternut Squash Salad

Ingredients

1 diced and peeled butternut squash, 2 teaspoons olive oil, 50 grams wild and brown rice, 50 grams puy lentils, 1 head broccoli cut into florets, 50 grams dried cranberries, 25 grams pumpkin seeds and juice of 1 lemon.

The Hit 

Brown rice is rich in fiber and promotes weight loss. Cranberries have anti-ageing properties.

Calorie Count: 289

37. Ham, Pear And Swiss Sandwich

Deli ham is always lean and a perfect lunch idea for the holiday season. It contains the goodness of protein and is idyllic indeed.

Ingredients

1. 2 slices of whole wheat bread
2. 3 slices of deli ham
3. One slice of Swiss Cheese
4. One teaspoon of honey mustard
5. Half a pear, sliced

Steps

1. Place the slices of deli ham on a slice of whole wheat bread.
2. Add the cheese on top.
3. Use honey mustard as dressing.
4. Place the other slice of whole wheat bread on top of the dressing.
5. Chop up the pear and use it as a side dish.

Interesting Fact

Pear helps you lose weight and makes you less prone to diabetes (13).

38. Mediterranean-Style Frittata

Ingredients

2 teaspoons olive oil, ¾ cup baked baby spinach, 2 green onions, 4 large egg whites, 6 large eggs, 1/3 cup crumbled feta cheese with sun-dried tomatoes, 2 teaspoons salt-free Greek seasoning, ¼ teaspoon salt.

The Hit 

Green onions are rich in vitamin K and build immunity!

Calorie Count: 178

39. Beef Sandwich

Make yourself a nice beef sandwich at home or use this to impress your co-workers at the office. Nonetheless, it is going to be a great treat for all!

Ingredients

1. 2 slices of whole wheat bread
2. 2 slices of deli roasted beef
3. One slice of mozzarella cheese
4. One spoon of horseradish sauce
5. One lettuce

Steps

1. Place both the slices of roasted beef on top of each other on the bread.
2. Add the slice of cheese on top of this.
3. Use another spoon of horseradish sauce for spreading.
4. Use lettuce as the base.

Interesting Fact

The saturated fat in beef reduces chances of heart attacks and other heart-related diseases. It also lowers bad cholesterol (14).

40. Grilled Eggplant Provolone

Ingredients

1 ½ tablespoons balsamic vinegar, 3 tablespoons olive oil, ¼ teaspoon dried oregano, 4 small eggplants cut in half lengthwise, ½ teaspoon kosher salt, freshly ground black pepper, ½ pound deli-style thick sliced mild provolone.

The Hit 

Eggplants contain essential phytonutrients which improve blood circulation. They are also known as brain foods as they help in brain nourishment.

Calorie Count: 196

41. Chicken And Cornbread Salad

Packed with Vitamin C, the healthy combination of chicken and cornbread with some tangy citrus dressing is going to be a great meal on Saturday afternoons!

Ingredients

1. Cornbread
2. A dash of lime
3. Cumin
4. One tablespoon of olive oil
5. Red onion
6. Tomatoes
7. One cup chicken breast

Steps

1. Cook the chicken with onions, tomato, and cumin on a heated pan.
2. Let it simmer for a few minutes.
3. Serve with corn bread.
4. Add a dash of lime for taste.

Interesting Facts

Corn brain contains fiber in abundance. This fiber helps you maintain healthy body weight, lower high levels of cholesterol and maintain bowel health too (15).

42. Chicken Salad

Ingredients

½ cup diced chicken mixed with 2 tablespoons low-fat mayo, 1 tablespoon raw pistachios, ¼ cup pomegranate seeds over 3 cups mixed spring greens.

The Hit 

Pistachios are rich sources of vitamin A, B and E. They increase the hemoglobin count in the blood. And pomegranate seeds aid weight management.

Calorie Count: 286

43. Chilled Cucumber and Avocado Soup

Ingredients

Puree ½ cucumber, 1 Avocado, and juice of 1 lime.

The Hit 

Cucumber replenishes and rehydrates the body. Avocado aids in weight loss and prevents arthritis.

Calorie Count: 365

44. Bagel With Lox

Ingredients

2 tablespoons vegetable cream cheese, 2 slices smoked salmon, 1 tablespoon fresh dill on bagel thins.

The Hit 

Bagels are a good source of vitamin C, iron, protein, and fiber!

Calorie Count: 250

45. Almond Butter And Banana Sandwich

Ingredients

1 tablespoon almond butter and ½ sliced banana sandwich on whole-wheat cinnamon bread.

The Hit 

Almond butter is a rich source of calcium and copper which are responsible for brain cell communication and keep the brain functional.

Calorie Count: 331

46. Peanut Tofu Wrap

Ingredients

1 tablespoon Thai peanut sauce, 1 eight inch whole-wheat flour tortilla, 2 ounces thinly sliced seasoned baked tofu, ¼ cup sliced red bell pepper, 8 thinly sliced snow peas.

The Hit 

Tortillas are very good source of calcium and potassium.

Calorie Count: 310

47. Egg Salad Sandwiches With Watercress

Ingredients

8 large hard-boiled eggs, 3 tablespoons non-fat plain yogurt, 1 tablespoon reduced-fat mayonnaise, 1 tablespoon grainy mustard, 4 trimmed and chopped scallions, salt and freshly ground pepper for taste, ¾ cup washed and stemmed watercress, 8 slices pumpernickel bread

The Hit 

Watercress is an amazing source of phytonutrients!

Calorie Count: 289

48. Salmon Salad Sandwich

Ingredients

2 seven-ounce cans boneless and skinless salmon, ¼ cup minced red onion, 2 tablespoons lemon juice, 1 tablespoon extra-virgin olive oil, ¼ teaspoon freshly ground pepper, 4 tablespoons reduced-fat cream cheese, 8 slices toasted pumpernickel bread, 8 slices tomato, 2 large leaves romaine lettuce that are cut in half.

The Hit 

Salmon is a rich source of omega 3 fatty acids!

Calorie Count: 286

49. Pasta Bolognese

Ingredients

4 cups water, 1 teaspoon extra-virgin olive oil, 5 dried porcini mushrooms, 1cup rotini, ½ pound extra-lean ground beef, 1 tablespoon finely chopped yellow onion, 1 teaspoon chilli powder, 1 teaspoon dried basil, 1 pinch of ground black pepper, 8 ounces no-salt tomato sauce, 2 tablespoons fat-free ricotta cheese.

The Hit 

Porcini mushrooms are a good source of vitamins A, C, and fiber.

Calorie Count: 398

50. Chicken, Grape, And Walnut Salad

Ingredients

3 oz. chopped and grilled chicken breast, ½ cup grapes (cut into halves), 3 tablespoons chopped walnuts, 3 tablespoons plain low-fat yogurt, salt, pepper, 3 cups romaine lettuce.

The Hit 

Lettuce is a rich source of vitamin K and C.

Calorie Count: 143

51. Tex-Mex Black Bean And Rice Bowl

Ingredients

¾ cup batch-cooked brown rice, ½ cup batch-cooked black beans, 1 cup batch-cooked roasted bell pepper strips, ¼ chopped avocado, 4 tablespoons batch-cooked homemade salsa.

The Hit 

Black beans are known to regulate blood sugar levels and help prevent cancer.

Calorie Count: 306

52. Chopped Salad With Tangy Parmesan Dressing

Ingredients

3 tablespoons grated parmesan cheese, 2 tablespoons lemon juice, 2 tablespoons Dijon mustard, 2 tablespoons olive oil, salt and pepper for taste, 1 batch-cooked hard-boiled egg, 3 cups romaine lettuce, ½ cup chopped tomatoes, ½ cup chopped cucumber, 4 whole-grain crackers.

The Hit 

Parmesan cheese, in addition to its rich protein and calcium presence, is also a rich source of sodium.

Calorie Count: 268

53. Chicken Ranch Salad

Ingredients

3 oz. batch-cooked chicken breast (cut into bite-size pieces), 4 tablespoons batch-made yogurt ranch dressing, 1 small chopped and batch roasted potato, 3 cups mixed spring greens, ½ cup chopped red bell pepper, ½ cup shredded carrots

The Hit 

Chicken breast, apart from its deliciousness, is known for its lean protein content.

Calorie Count: 220

54. Rosemary Chicken With Arugula And White Beans

Ingredients

2 tablespoons red wine vinegar, 2 tablespoons chopped fresh rosemary, 2 cloves chopped garlic, 5 tablespoons olive oil, kosher salt and black pepper, 4 six-ounce boneless and skinless chicken breasts, 2 teaspoons Dijon mustard, 1 15.5-ounce can cannellini beans, 4 cups baby arugula (about 3 ounces), 1/4 small thinly sliced red onion.

The Hit 

Very easy to prepare. And the Chicken is juicy and delicious.

Calorie Count: 394

55. Buttermilk Chicken And Tomato Salad

Ingredients

¼ cup buttermilk, ¼ cup mayonnaise, 1 tablespoon fresh lemon juice, 4 roughly chopped plum tomatoes, kosher salt and black pepper, 2 romaine hearts (torn into bite-size pieces), 1 2- to 2 ½-pound rotisserie chicken (cut up), 1/2 tablespoon chopped fresh chives.

The Hit 

Plum tomatoes contain anti-oxidants which help fight free radicals.

Calorie Count: 390

56. Salmon With Fennel And Carrots

Ingredients

1 sliced bulb fennel, 2 sliced carrots, 1 sliced shallot, ¼ cup dry white wine, 4 six-ounce salmon fillets, kosher salt and black pepper, 1 sliced lemon.

The Hit 

In addition to containing omega 3 fatty acids in salmon, the dish also has good amounts of calcium and sodium.

Calorie Count: 320

57. Tilapia Tacos With Cucumber Relish

Ingredients

1 tablespoon olive oil (plus more for the grill), 4 six-ounce tilapia fillets, 1 teaspoon ground coriander, kosher salt and black pepper, 6 sliced radishes, 1 halved and sliced cucumber, 2 tablespoons fresh lime juice, 8 warmed corn tortillas, 1 cup fresh cilantro leaves, ¼ cup sour cream.

The Hit 

The fish tastes awesome with a squeeze of lime on it.

Calorie Count: 363

58. Chicken And Pepper Fajitas

Ingredients

2 tablespoons of olive oil; 8 ounces chicken cutlets, cut into 2-inch strips; 1 teaspoon ground cumin; kosher salt and black pepper; 2 cloves garlic, chopped; 1 medium onion, sliced; 2 bell peppers, sliced; 8 6-inch flour tortillas, warmed.

The Hit 

The bell peppers add to the tasty merry!

Calorie Count: 348

59. Vegetarian Tacos With Goat Cheese

Ingredients

1 tablespoon olive oil; 1 14-ounce package extra-firm tofu, drained, patted dry, and crumbled; 1 1/2 teaspoons chili powder; kosher salt and black pepper; 1 10-ounce package frozen corn (2 cups), thawed; 1 5-ounce package baby spinach (about 6 loosely packed cups); 8 small flour tortillas, warmed; 3/4 cup crumbled fresh goat cheese (3 ounces); 3/4 cup store-bought refrigerated salsa.

The Hit 

The dish is easy, flavourful and healthy. And having it with wheat tortillas will only make it even amazing!

Calorie Count: 355

60. Golden Chicken With Tomatoes And Olives

Ingredients

1 cup long-grain rice; 2 tablespoons olive oil; 1 pound boneless, skinless chicken breasts, cut into 2 1/2-inch pieces; kosher salt and black pepper; 1 large onion, thinly sliced; 1 pint grape or cherry tomatoes, halved; 1 cup large pimiento-stuffed olives, quartered; 2 cloves garlic, thinly sliced; 3/4 cup dry white wine; 3/4 cup fresh flat-leaf parsley, chopped.

The Hit 

Fresh leaf parsley gives you a taste you can’t forget!

Calorie Count: 393

61. Haddock With Warm Frisee And Mushroom Salad

Ingredients

5 tablespoons olive oil; 3/4 pound mixed mushrooms (such as button, cremini, and shiitake), stems trimmed and cut into bite-size pieces; kosher salt and black pepper; 1/4 cup apple cider vinegar; 2 teaspoons Dijon mustard; pinch sugar; 1 small head frisée, leaves torn (about 4 cups); 1/2 head radicchio, leaves torn (about 2 cups); 4 6-ounce pieces skinless haddock, cod, or striped bass fillet.

The Hit 

Mushrooms increase vitamin D levels throughout your diet! They also enhance your immune system and improve the nutritional intake.

Calorie Count: 337

62. Black Bean Soup With Roasted Jalapeno Salsa

Ingredients

2 tablespoons plus 2 teaspoons olive oil; 1 large poblano or green bell pepper, chopped; 2 cloves garlic, chopped; 1 large red onion, chopped; kosher salt and black pepper; 1 teaspoon ground cumin; 2 15.5-ounce cans black beans, rinsed, or 1 heaping cup dried black beans, soaked and cooked; 1 12-ounce bottle lager beer; 3 to 4 jalapeños, halved and seeded; 1/2 cup fresh cilantro leaves; 2 tablespoons fresh lime juice.

The Hit 

The garlic in the soup is good for the heart. It boosts immunity as well.

Calorie Count: 262

63. Pork Tenderloin Sandwiches With Cilantro Slaw

Ingredients

1/3 small head of cabbage, thinly sliced (about 1 1/2 cups); 1 cup packed fresh cilantro leaves; 3 tablespoons red wine vinegar; 2 tablespoons olive oil; 1 teaspoon sugar; 1/2 teaspoon kosher salt; freshly ground black pepper; frozen Chili Sauce, thawed; 2 frozen pork tenderloins, thawed and sliced; 8 sandwich rolls; 5 small tomatoes or plum tomatoes, thinly sliced.

The Hit 

The protein in pork tenderloin can be used to maintain strong tissues.

Calorie Count: 383

64. Quesadillas Huevos Rancheros

Ingredients

4 6-inch corn tortillas; 1/2 cup grated Monterey Jack cheese; 3 hard-boiled eggs; 1/4 cup salsa.

The Hit 

High fiber content of the corn tortillas and proteins in eggs make this dish a healthy choice.

Calorie Count: 172

65. Braised Chicken And Spring Vegetables

Ingredients

1 tablespoon olive oil; 8 small bone-in chicken thighs (about 2 1⁄2 pounds); kosher salt and black pepper 1 cup low-sodium chicken broth; 12 medium radishes, halved; 3/4 pound carrots (about 4), cut into sticks; 1 teaspoon sugar; 2 tablespoons chopped fresh chives.

The Hit 

Springing vegetables into the main dish makes the entire meal healthier and balanced.

Calorie Count: 237

66. Parchment-Baked Halibut With Sauteed Spinach

Ingredients

4 6-ounce pieces skinless halibut fillet; kosher salt and black pepper; 12 sprigs fresh thyme; 1 small orange, thinly sliced; 2 tablespoons olive oil; 1 10-ounce package spinach, thick stems removed (about 16 cups); 2 cups fresh basil leaves.

The Hit 

Helpings of spinach are rich in iron and help build metabolism and immunity.

Calorie Count: 350

67. Baked Spinach and Pea Risotto

Ingredients

2 tablespoons unsalted butter; 1 shallot, chopped; kosher salt and black pepper; 1/2 cup dry white wine; 3 cups low-sodium vegetable or chicken broth; 1 cup Arborio rice; 1 cup frozen peas; 4 ounces flat-leaf spinach, roughly chopped (about 2 cups); 1/4 cup grated Parmesan (1 ounce), plus more for serving.

The Hit 

This dish is so easy to prepare that you don’t have to wait any longer to gobble it down!

Calorie Count: 309

68. Quinoa With Mushrooms, Kale And Sweet Potatoes

Ingredients

1 cup quinoa; 2 tablespoons olive oil; 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces; 10 ounces button mushrooms, quartered; 2 cloves garlic, thinly sliced; 1 bunch kale, stems discarded and leaves torn into 2-inch pieces; 3/4 cup dry white wine; kosher salt and black pepper; 1/4 cup grated Parmesan (1 ounce).

The Hit 

One of the most innovative ways of using kale, this dish takes ‘healthy’ to another level.

Calorie Count: 361

69. Red Leaf, Roasted Pepper, And Pecorino Salad

Ingredients

3 tablespoons olive oil; 1 1/2 tablespoons red wine vinegar; 1/2 teaspoon Dijon mustard; 1/2 teaspoon honey; kosher salt and black pepper; 1 small head red leaf lettuce, leaves torn (6 cups); 1/2 cup store-bought roasted red peppers, sliced; 2 tablespoons capers; 2 ounces pecorino, shaved.

The Hit 

The salty capers and shaved pecorino give this salad all the boost it needs.

Calorie Count: 229

So what is it that you are waiting for? Just grab a plate of these low calories lunches and have a healthy day!

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Author

Ravi Teja TadimallaCo-Editor-in-Chief

 

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla