10 Quick and Easy, Low Calorie Lunch Ideas!

No Thank You, I Brought My Own…

Your lunch decision can really make or break your weight loss program. With the hustle and bustle of work and the added convenience of the vending machine or the local corner store, lunchtime is notorious for unhealthy snacking and impulse eating. Plan ahead and stay on track with these work friendly recipes that can transform your boring turkey sandwich into a culinary explosion. Here are 10 portable healthy lunch ideas that we have found all over the internet.

1. Chicken Panini with Butternut Squash | healthynibblesandbits.com/

Are you looking for a brown bag special, then look no further. Take your leftover chicken, combine it with melted cheese, spinach, and place it on top of panini bread with a butternut squash spread. Now you have a hearty lunch fit for royalty. The butternut squash spread will keep the sandwich from tasting dry and will provide you with tons of vitamin A. This recipe makes only 1 sandwich but you will love it. Try it today!!!

Nutrition (per serving):  Calories: 334; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 68mg; Sodium: 560mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 4g; Protein: 31g

2. Garlicky Bacon & Spinach Grilled Cheese | cookinglightdiet.com/

This is not your ordinary grilled cheese you made when you were 10. This cheese lover’s dream is chopped full of bacon, green, and then cheese on top of cheese. Add a little garlic and you have an ultra-satisfying sandwich with about 300 calories. The recipe make enough to feed 4 people. Bring the extra and your coworkers will love you.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

Click here for full recipe!

3. Grilled Steak Sandwiches | www.skinnytaste.com/


Now here is a sandwich for the manliest of men. Take some sirloin steaks, lettuce, tomato, and a grill. It doesn’t even have to be yours! Throw the steak on a bun, slap on some light mayo and toppings. Now take a bite. You don’t even have to feel guilty because this meal is less than 400 calories. You can make up to 4 sandwiches with this recipe.

Nutrition (per serving): Calories: 368; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 77mg; Sodium: 332mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 2g; Protein 30g

4. Green Onion Tuna Sandwich | www.madeinourkitchen.com/

Are you looking for a budget friendly lunch. This tuna salad is chopped full of lean protein and nutrients. Add in some green onions for color and white balsamic vinegar for added flavor and you’re ready to eat. Now this spread is 283 calories per serving so make sure to use low cal. bread.

Nutrition (per serving): Calories: 283; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 38mg; Sodium: 120mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 2g; Protein: 31g

5. Greek Style Chicken Wraps | www.cookinglight.com/

Try this simple Greek style wrap for a change of pace. Run to the grocery store and grab a rotisserie chicken, hummus, olive, cucumbers, and tomatoes. Wrap everything in a flour tortilla and you have a one handed, grab and go meal. You can make about 6 wraps with this recipe so this might be a good substitute in a weekly meal prep program.

Nutrition (per serving): Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

6. Turkey Taco Lettuce Wraps | www.skinnytaste.com/

Lettuce has been sweeping the nation as a healthy alternative to eating flour or corn tortillas. Cook up so homemade taco filling, throw in some fresh ingredients and voila, you got a wrap. Try these tonight to give your homemade tacos a health and fresh twist. This recipe will make a total of 8 lettuce wraps;  but guess what… you can actually have two per serving.

Nutrition (per serving): Calories: 256; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 714mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 4g; Protein: 30g

7. Chicken Spinach & Ricotta Quesadilla |www.cleaneatingmag.com/

Let’s head south of the border. Try this flavorful protein filled quesadilla that will keep you full for hours. Take some chicken, spinach and ricotta cheese. Now you have a meal! Pull out some salsa and maybe a cold Corona… Oh wait, aren’t you supposed to be at work? For a 290 calorie meal cut the quesadillas in half. Now you have 8 hearty, whole grain quesadillas to share.

Nutrition (per serving): Calories: 290; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 1.5g; Cholesterol: 25mg; Sodium: 590mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 4g; Protein: 20g

8. Fruit and Almond Butter Quesadilla | getinshapenews.com/

Are you looking for something new and different. Well try these delicious quesadillas. With a sweet and savory taste created from ripe bananas and pomegranate seeds. These tasty morsels are ready to go where ever you need to. If you want a bigger punch of flavor add your favorite mix of filling. The serving size is 1 whole quesadilla. If you want to keep the calories down, watch the amount of nut butter you use.

Serves: 2 |  Serving Size: 1 quesadilla

Per serving: Calories: 450; Total Fat: 28g; Saturated Fat: 2g; Monounsaturated Fat: 17g; Cholesterol: 0mg; Sodium: 329mg; Carbohydrate: 30g; Dietary Fiber: 14g; Sugar: 15g; Protein: 18g

Nutrition Bonus: Potassium: 603mg; Iron: 24%; Vitamin A: 1%; Vitamin C: 8%; Calcium: 13%

9. Mashed Avocado Egg Salad | 24carrotlife.com/

Egg salad on its own is an awesome sandwich spread. Add some avocado and now you have an all out party in your mouth. Simply mash together avocado, hard boiled eggs, dijon mustard and a lemon. You won’t even realize you left out the mayonnaise. Dont worry about it, you saved a ton of calories by doing this. You can get enough to make 2 whole sandwiches out of this recipe so take one for lunch and save the other for dinner.

Nutrition (per serving): Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

10. Chicken Waldorf Salad |www.loveandzest.com/

here’s an internet favorite. It’s a chicken Waldorf salad. In this recipe you mix rotisserie chicken, onions, apples, mayo, orange juice and plain Greek yogurt. Spread it on a tortilla or lettuce and enjoy. This recipe makes 4 healthy servings.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

Bonus – BLT Salad with Avocado | www.skinnytaste.com/

Last but not least is a different take on an old favorite, the BLT Sandwich. In this quick meal, you put together all of the building blocks. Bacon, Creamy marinated tomatoes, romaine lettuce and for added flavor, diced avocado. Toss it all together in a salad. If you want to the comforting flavor of a bun, throw in some crunchy croutons or toast up some bread to eat on the side. This recipe makes 4 servings.

Serves: 4 |  Serving Size: 2 cups

Per serving: Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

Nutrition Bonus: Potassium: 604mg; Iron: 10%; Vitamin A: 103%; Vitamin C: 59%; Calcium: 4%

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