Lunchtime is a tricky part of the day. You want to eat something that tastes great, but you don’t want to feel weighed down for the rest of the afternoon.
When you’re trying to stick to a healthy eating plan or lose weight, it can be even more challenging to come up with lunch ideas that won’t derail your progress.
Fortunately, there are plenty of low-calorie lunch recipes that are both filling and delicious. In this blog post, we’ve put together a list of 34 of our favorite recipes to inspire your midday meal planning.
34 Low-Calorie Lunch Recipes
1. Grilled Chicken Salad
Toss some grilled chicken breast, mixed greens, cherry tomatoes, avocado, and balsamic vinaigrette together for a nutritious and satisfying lunch.
2. Greek Yogurt Chicken Salad
Swap out mayonnaise for Greek yogurt in your chicken salad for a lighter and protein-packed version.
3. Tuna-Stuffed Tomatoes
Scoop out the insides of a large tomato and fill it with a mix of canned tuna, avocado, and cilantro for a flavorful and low-calorie lunch.
4. Quinoa and Black Bean Salad
This hearty salad is packed with protein and filled with satisfying spices like cumin and chili powder.
5. Egg Salad Lettuce Wraps
Hard boil some eggs and mix them with avocado, Dijon mustard, and lemon juice for an easy and low-carb lunch option.
6. Veggie-Loaded Omelet
Make a vegetable-packed omelet with mushrooms, peppers, and zucchini for a filling and healthy lunch.
7. Cauliflower Fried Rice
Swap out rice for grated cauliflower in this popular takeout dish for a healthy and low-carb lunch that still tastes indulgent.
8. Zucchini Noodles with Pesto and Shrimp
Spiralize some zucchini into noodles and toss them with pesto and cooked shrimp for a satisfying and low-cal lunch.
9. Baked Sweet Potato with Black Beans and Salsa
Top a baked sweet potato with black beans and salsa for a simple and nutrient-dense lunch.
10. Roasted Vegetable and Hummus Wrap
Fill a whole wheat wrap with roasted veggies and hummus for a filling and protein-packed meal.
11. Chicken and Vegetable Stir-Fry
Sauté chicken and veggies like bell peppers, broccoli, and snow peas together for an easy and nutritious lunch.
12. Turkey and Hummus Roll-Ups
Spread hummus onto a slice of turkey and roll it up for a low-carb and high-protein lunch option.
13. Grilled Cheese with Tomato Soup
Make a classic grilled cheese and pair it with homemade tomato soup for a comforting and relatively low-calorie meal.
14. Tofu Spring Rolls
Wrap tofu, veggies, and fresh herbs up in rice paper for a light and refreshing lunch.
15. Shrimp and Avocado Salad
Toss cooked shrimp, avocado, mixed greens, and cucumber together for a satisfying and high-protein lunch.
16. Chicken Fajita Bowls
Make a bowl of quinoa, grilled chicken, peppers, onions, and salsa for a hearty and flavorful lunch.
17. Sushi Rolls
Make your own sushi rolls with ingredients like cucumber, avocado, and cooked shrimp for an easy and low-calorie lunch.
18. Lentil Soup
Make a batch of lentil soup for the week and enjoy a bowl for a filling and nutritious lunch.
19. Veggie Burger with Roasted Sweet Potato Wedges
Cook up a veggie burger and pair it with roasted sweet potato wedges for a satisfying and nutritious lunch.
20. Caprese Salad with Grilled Chicken
Top mixed greens with grilled chicken, cherry tomatoes, fresh mozzarella, and basil for a light and flavorful lunch.
21. Turkey and Cheese Lettuce Wraps
Wrap turkey and cheese in lettuce leaves for a low-carb and protein-packed lunch option.
22. Spinach and Quinoa Stuffed Bell Peppers
Fill bell peppers with a mixture of cooked quinoa, spinach, black beans, and spices. Bake until the peppers are tender for a nutritious and satisfying lunch.
23. Miso Soup with Tofu and Vegetables
Prepare a bowl of miso soup with tofu cubes and your favorite veggies like seaweed and green onions for a low-calorie and warming lunch.
24. Chickpea Salad
Mix canned chickpeas with diced cucumber, red onion, parsley, and a lemon vinaigrette dressing for a refreshing and protein-rich salad.
25. Broccoli and Cheddar Stuffed Baked Potatoes
Bake russet potatoes, scoop out the insides, mash them with steamed broccoli and reduced-fat cheddar cheese, then stuff the mixture back into the potato skins for a comforting yet light lunch.
26. Asian-Inspired Tofu and Veggie Stir-Fry
Sauté tofu and a variety of colorful vegetables like bell peppers, snap peas, and carrots in a flavorful stir-fry sauce made with low-sodium soy sauce, ginger, and garlic.
27. Mushroom and Spinach Quesadilla
Create a quesadilla with whole wheat tortillas, sautéed mushrooms, spinach, and reduced-fat cheese for a quick and delicious lunch.
28. Cucumber and Chickpea Salad
Combine canned chickpeas with diced cucumber, red onion, cherry tomatoes, and a light dressing for a crunchy and satisfying salad.
29. Vegan Chili
Prepare a hearty vegan chili using ingredients like black beans, kidney beans, tomatoes, and plenty of spices. It’s a filling and low-calorie lunch option.
30. Sweet Potato and Black Bean Quesadilla
Roast sweet potato slices and then use them to make a quesadilla with black beans and a sprinkle of cheese for a nutritious and flavorful meal.
31. Lemon Garlic Shrimp and Asparagus
Sauté shrimp and asparagus in a lemon garlic sauce for a light and protein-packed lunch.
32. Caprese Wrap
Roll up fresh mozzarella cheese, basil leaves, and sliced tomatoes in a whole wheat tortilla. Drizzle with balsamic glaze for a simple yet delicious wrap.
33. Veggie and Tofu Curry
Make a flavorful and low-calorie curry with tofu and a variety of vegetables like bell peppers, carrots, and peas. Serve it over brown rice or cauliflower rice.
34. Hummus and Veggie Pita Sandwich
Spread hummus inside a whole wheat pita and stuff it with your favorite fresh veggies like cucumbers, bell peppers, and lettuce for a satisfying and fiber-rich lunch.
Final Thoughts,
Eating a nutritious and low-calorie lunch doesn’t have to be boring or unsatisfying. With these 21 recipes, you’ll have plenty of ideas to keep your midday meals interesting and delicious.
Whether you’re in the mood for a salad, wrap, soup, or bowl, there’s something on this list for everyone.
Experiment with different ingredients and flavors to find your new favorite lunchtime go-to.
