Quick Low Calorie Lunches - Only 300 Calories!

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69 Quick Low-Calorie Lunches That Are

Yummy To Eat
RAVI TEJA May 26, 2017
TADIMALLA
We all love food, dont 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.
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Well, fret not! The wait is finally over. We understand you, and thats 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
Image: iStock
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

Image: iStock
Ingredients
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), 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, 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 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, 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
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, teaspoon salt, 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
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, teaspoon salt, 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
Image: Shutterstock
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
cup cooked quinoa tossed with 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
Image: Shutterstock
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
Image: Shutterstock
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
Image: Shutterstock
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
Image: Shutterstock
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 sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, 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
Image: Shutterstock
This healthy and delicious sandwich is super easy to prepare and doesnt 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
Image: Shutterstock
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
Image: Shutterstock
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 Alzheimers and Parkinsons. Cashew butter largely
consists of Oleic Acid which is good for the heart!
Calorie Count: 234
29. Grilled Chicken And Fruit Salad
Image: Shutterstock
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
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 cups shredded zucchini, salt, cup self-rising flour, 2 lightly beaten large eggs, 1 cup thinly scaled
scallions (light and dark parts only), 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
Image: Shutterstock
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 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
Image: Shutterstock
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
Image: Shutterstock
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

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, 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, teaspoon salt.
The Hit
Green onions are rich in vitamin K and build immunity!
Calorie Count: 178
39. Beef Sandwich
Image: Shutterstock
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

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 tablespoons balsamic vinegar, 3 tablespoons olive oil, teaspoon dried oregano, 4 small eggplants cut in
half lengthwise, teaspoon kosher salt, freshly ground black pepper, 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
cup diced chicken mixed with 2 tablespoons low-fat mayo, 1 tablespoon raw pistachios, 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 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 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, 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, 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, cup minced red onion, 2 tablespoons lemon juice, 1
tablespoon extra-virgin olive oil, 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, 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, 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
cup batch-cooked brown rice, cup batch-cooked black beans, 1 cup batch-cooked roasted bell pepper
strips, 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, cup
chopped tomatoes, 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, cup chopped red bell pepper, 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
cup buttermilk, 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 -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, 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, 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 cant 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 frise, 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 jalapeos, 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 12 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 dont 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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Quick Low Calorie Lunches - Only 300 Calories!

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HOME POSTS ARTICLES HEALTH AND WELLNESS HEALTHY FOOD

69 Quick Low-Calorie Lunches That Are

1. Chicken Salad Pita

Calorie Count: 344

2. Garden Pasta Salad

Whole wheat pasta is rich in complex carbohydrates and fiber!

Calorie Count: 395

3. Red Lentil And Sweet Potato Pate

Calorie Count: 200

Calorie Count: 254

Calorie Count: 296

6. Spicy Chickpeas And Tuna

Calorie Count: 290

7. Curry Egg Salad

Calorie Count: 251

8. Provolone Pasta With Beans And Tomatoes

Calorie Count: 249

9. Mustard Hummus Mash

Hummus is rich in nutrients and aids in weight control.

Calorie Count: 350

10. Roasted Vegetable Lasagna

Calorie Count: 275

11. Courgette, Broccoli and Gremolata Pasta

Broccoli is an amazing anti-oxidant and reduces cholesterol!

Calorie Count: 390

12. Peanut Chicken Pita

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

Calorie Count: 379

13. Spinach-Feta Calzone Casserole

Calorie Count: 275

14. Turkey Wrap

1. One whole wheat wrap

1. Place your wrap on the plate you would like to use.

Calorie Count: 240

16. Strawberry Spinach Salad

1. One cup of cooked spinach

Calorie Count: 355

18. Lentil Salad With Poached Eggs

1. Half a cup of canned lentils

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

Calorie Count: 267

20. Chicken And Rice Stir Fry

1. Half a cup of brown rice

1. 1. Heat your pan using olive oil.

21. Tarragon Caprese Salad

Calorie Count: 246

22. Mozzarella And Tomato Salad

1. 3 slices of mozzarella cheese

1. Slice tomatoes and place them in a bowl.

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

23. Avocado Turkey Rolls

Calorie Count: 264

24. Grilled Chicken And Cheese Sandwich

1. 2 slices of whole wheat bread

1. Take both the slices of bread.

1. Two slices of whole wheat bread

1. Spread lettuce on your bread.

26. Beet And Goat Cheese Salad

Calorie Count: 242 calories

27. Tandoori Chicken And Spinach Salad

1. 6 small pieces of chicken

28. Apple Sandwich