A low calorie lunch ideas are meal that are designed to provide you with adequate nutrition while keeping your calorie intake to a minimum. This type of lunch typically includes lean protein, fiber-rich fruits and vegetables, and complex carbohydrates.

Benefits of Low-Calorie Lunch Ideas

1. Weight management: Consuming fewer calories than your body burns can help you maintain a healthy weight or lose weight if you are overweight. Choosing low calorie lunch ideas can help you reduce your overall daily calorie intake and make it easier to achieve your weight management goals.
2. Health benefits: A diet that is low in calories and rich in nutrient-dense foods like fruits, vegetables, and lean protein can help reduce your risk of chronic diseases like heart disease, type 2 diabetes, and some types of cancer.
3. Increased energy: Eating a heavy lunch that is high in calories and fat can make you feel sluggish and tired in the afternoon. Choosing a low calorie lunch that is high in fiber and protein can help keep you feeling full and energized throughout the day.
4. Budget-friendly: Low calorie lunch ideas often rely on simple, whole-food ingredients, which can be less expensive than processed or convenience foods. By choosing low calorie lunch options, you can save money on your grocery bill.

As a result, incorporating low calorie lunch ideas into your diet can provide a variety of benefits for your health and well-being.

Table of Content

1. Grilled chicken and veggie bowl
2. Turkey and hummus wrap
3. Tuna salad lettuce wraps
4. Lentil soup with whole wheat roll
5. Grilled shrimp and vegetable kebabs with brown rice
6. Greek yogurt and berry parfait
7. Broiled salmon with roasted vegetables
8. Veggie burger with sweet potato fries
9. Chickpea salad with pita bread
10. Vegetable stir-fry with tofu or chicken
11. Quinoa salad with avocado and tomatoes
12. Egg salad with whole wheat crackers

Low Calorie Lunch Recipes

1-Grilled chicken and veggie bowl

Ingredients:

• 4 oz. boneless, skinless chicken breast
• 1 cup mixed vegetables (such as zucchini, bell peppers, and onions)
• 1/2 cup cooked quinoa
• 1 tbsp. balsamic vinaigrette dressing
• Salt and pepper to taste
• Cooking spray

Directions:

1. Firstly, preheat grill to medium-high heat.
2. Then, season chicken breast with salt and pepper to taste.
3. Coat vegetables with cooking spray and season with salt and pepper to taste.
4. After that, grill chicken breast for 6-7 minutes per side, or until cooked through.
5. Grill vegetables for 3-4 minutes per side, or until lightly charred and tender.
6. Then, to assemble bowl, add cooked quinoa, grilled chicken, and grilled vegetables.
7. Lastly, drizzle with balsamic vinaigrette dressing. Enjoy your one of the low calorie lunch ideas.

Nutrition information:

• Calories: 304
• Protein: 28g
• Carbohydrates: 26g
• Fat: 9g

This grilled chicken and veggie bowl is a delicious and nutritious low calorie lunch option that is high in protein and fiber, and contains plenty of vitamins and minerals. It’s a great way to fuel your body for the rest of the day without overloading on calories.

2- Turkey and hummus wrap

Ingredients:

• 1 whole wheat wrap
• 3 ounces of sliced turkey breast
• 2 tablespoons of hummus
• 1/4 cup of sliced cucumber
• 1/4 cup of shredded lettuce
• Salt and pepper to taste

Instructions:

1. Firstly, lay the whole wheat wrap on a flat surface.
2. Then, spread the hummus evenly on the wrap, leaving a little space at the edges.
3. Place the sliced turkey breast on top of the hummus.
4. Add the sliced cucumber and shredded lettuce on top of the turkey.
5. Then, season with salt and pepper to taste.
6. Lastly, roll up the wrap tightly and cut in half if desired. Enjoy your one of the low calorie lunch ideas.

Nutritional value per serving (1 wrap):

• Calories: 268
• Protein: 22g
• Fat: 8g
• Carbohydrates: 28g
• Fiber: 8g
• Sugar: 3g
• Sodium: 574mg

Note: Nutritional value may vary depending on the brands of ingredients used and the size of the wrap.

3- Tuna salad lettuce wraps

Ingredients:

• 2 cans of tuna in water, drained
• 1/4 cup of plain Greek yogurt
• 1/4 cup of diced celery
• 1/4 cup of diced red onion
• 1 tablespoon of lemon juice
• Salt and pepper to taste
• Lettuce leaves for wrapping (such as Bibb lettuce or romaine lettuce)

Instructions:

1. Firstly, in a mixing bowl, combine the drained tuna, Greek yogurt, diced celery, diced red onion, and lemon juice.
2. Then, season with salt and pepper to taste.
3. And then, stir well to combine all ingredients.
4. Then, spoon the tuna salad mixture onto the lettuce leaves.
5. Lastly, roll up the lettuce leaves to form a wrap. Enjoy your low calorie lunch ideas!

Nutritional value per serving (2 lettuce wraps):

• Calories: 175
• Protein: 30g
• Fat: 3g
• Carbohydrates: 7g
• Fiber: 2g
• Sugar: 4g
• Sodium: 391mg

Note: Nutritional value may vary depending on the brands of ingredients used and the size of the lettuce leaves

4- Lentil soup with whole wheat roll

Ingredients for lentil soup:

• 1 tablespoon of olive oil
• 1 medium onion, chopped
• 3 cloves of garlic, minced
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of ground coriander
• 1/4 teaspoon of smoked paprika
• 1 cup of dried green lentils, rinsed and drained
• 4 cups of low-sodium vegetable broth
• 1 can of diced tomatoes
• Salt and pepper to taste

Ingredients for whole wheat roll:

• 1 whole wheat roll

Instructions for lentil soup:

1. Firstly, in a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and minced garlic. Cook, stirring frequently, until the onion is translucent, about 5 minutes.
3. Then, add the ground cumin, ground coriander, and smoked paprika. Cook for 1-2 minutes, stirring constantly.
4. Add the rinsed and drained lentils, vegetable broth, and diced tomatoes to the pot.
5. Then, bring the soup to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the lentils are tender.
6. Finally, season with salt and pepper to taste.

Instructions for whole wheat roll:

1. Preheat the oven to 350°F (180°C).
2. Place the whole wheat roll on a baking sheet.
3. Bake the roll for 5-7 minutes, or until warmed through.

Nutritional value per serving (1 cup of lentil soup and 1 whole wheat roll):

• Calories: 368
• Protein: 19g
• Fat: 7g
• Carbohydrates: 60g
• Fiber: 19g
• Sugar: 8g
• Sodium: 367mg

Note: Nutritional value may vary depending on the brands of ingredients used and the size of the whole wheat roll.

5- Grilled shrimp and vegetable kebabs with brown rice

Ingredients for shrimp and vegetable kebabs:

• 1 pound of large shrimp, peeled and deveined
• 1 red bell pepper, seeded and cut into 1-inch pieces
• 1 yellow bell pepper, seeded and cut into 1-inch pieces
• 1 zucchini, sliced into 1/4-inch rounds
• 1 yellow squash, sliced into 1/4-inch rounds
• 1/4 cup of olive oil
• 1 tablespoon of minced garlic
• 1/4 teaspoon of salt
• 1/4 teaspoon of black pepper
• 4 wooden skewers

Ingredients for brown rice:

• 1 cup of brown rice
• 2 cups of water
• 1/4 teaspoon of salt

Instructions for shrimp and vegetable kebabs:

1. Firstly, soak the wooden skewers in water for at least 30 minutes.
2.  Then, in a large mixing bowl, whisk together the olive oil, minced garlic, salt, and black pepper.
3. Then, add the peeled and deveined shrimp, red and yellow bell pepper pieces, sliced zucchini, and yellow squash to the mixing bowl. Toss to coat with the olive oil mixture.
4. After that, thread the shrimp and vegetables onto the soaked wooden skewers.
5. Then, preheat the grill to medium-high heat.
6. Lastly, grill the kebabs for 2-3 minutes on each side, or until the shrimp is cooked through and the vegetables are tender.

Instructions for brown rice:

1. In a medium-sized saucepan, combine the brown rice, water, and salt.
2. Bring the water to a boil over high heat.
3. Reduce the heat to low, cover the saucepan, and simmer for 40-45 minutes, or until the rice is tender and the water is absorbed.
4. Fluff the rice with a fork and serve. Enjoy your low calorie lunch ideas!

Nutritional value per serving (1 serving of shrimp and vegetable kebabs with 1/2 cup of brown rice):

• Calories: 344
• Protein: 28g
• Fat: 11g
• Carbohydrates: 36g
• Fiber: 4g
• Sugar: 3g
• Sodium: 479mg

Note: Nutritional value may vary depending on the brands of ingredients used and the size of the serving.

6- Greek yogurt and berry parfait

Ingredients:

• 1 cup of nonfat plain Greek yogurt
• 1 cup of mixed berries (such as blueberries, strawberries, raspberries)
• 1/4 cup of low-fat granola
• 1 tablespoon of honey

Instructions:

1. Firstly, wash and chop the berries into bite-sized pieces.
2. Then, in a small bowl, mix the Greek yogurt and honey together.
3. After that, in a serving glass or bowl, layer the Greek yogurt mixture, mixed berries, and granola.
4. Repeat the layers until all the ingredients are used up.
5. Lastly, serve immediately or refrigerate until ready to serve. Enjoy your one of the low calorie lunch ideas!

Nutritional value per serving (1 parfait):

• Calories: 260
• Protein: 21g
• Fat: 3g
• Carbohydrates: 42g
• Fiber: 5g
• Sugar: 26g
• Sodium: 86mg

Note: Nutritional value may vary depending on the brands of ingredients used and the amount of honey and granola used.

7- Broiled salmon with roasted vegetables

Ingredients:

• 4 salmon fillets, skin removed
• 1 pound of mixed vegetables (such as asparagus, broccoli, cherry tomatoes, and red onion)
• 2 tablespoons of olive oil
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1/4 teaspoon of garlic powder
• Lemon wedges, for serving

Instructions:

1. Firstly, preheat the oven to 425°F.
2. Then, line a baking sheet with parchment paper.
3. Wash and cut the mixed vegetables into bite-sized pieces.
4. In a mixing bowl, toss the mixed vegetables with olive oil, salt, black pepper, and garlic powder.
5. Spread the mixed vegetables in a single layer on the prepared baking sheet.
6. Roast the mixed vegetables in the preheated oven for 15-20 minutes, or until tender and slightly browned.
7. Then, while the mixed vegetables are roasting, season the salmon fillets with salt and black pepper.
8. After that, place the seasoned salmon fillets on a broiler pan, skin side down.
9. Broil the salmon fillets for 8-10 minutes, or until the salmon is cooked through and slightly browned.
10. Lastly, serve the broiled salmon with the roasted mixed vegetables and lemon wedges. Enjoy your low calorie lunch ideas!

Nutritional value per serving (1 salmon fillet with 1/4 of the roasted vegetables):

• Calories: 332
• Protein: 36g
• Fat: 17g
• Carbohydrates: 10g
• Fiber: 3g
• Sugar: 4g
• Sodium: 533mg

Note: Nutritional value may vary depending on the size of the salmon fillets and the types and amounts of vegetables used.

8- Veggie burger with sweet potato fries

Ingredients:

• 4 whole grain burger buns
• 4 veggie burger patties
• 4 slices of tomato
• 4 lettuce leaves
• 1 sweet potato, cut into fries
• 1 tablespoon of olive oil
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper

Instructions:

1. Firslty, preheat the oven to 425°F.
2. Then, line a baking sheet with parchment paper.
3. Wash and cut the sweet potato into fries.
4. After that, in a mixing bowl, toss the sweet potato fries with olive oil, salt, and black pepper.
5. Spread the sweet potato fries in a single layer on the prepared baking sheet.
6. Roast the sweet potato fries in the preheated oven for 20-25 minutes, or until crispy and slightly browned.
7. Then, while the sweet potato fries are roasting, cook the veggie burger patties according to the package instructions.
8. Toast the whole grain burger buns.
9. Then, assemble the veggie burgers by placing a veggie burger patty on the bottom bun, followed by a slice of tomato, a lettuce leaf, and the top bun.
10. Lastly, serve the veggie burgers with the roasted sweet potato fries. Enjoy your low calorie lunch ideas!

Nutritional value per serving (1 veggie burger with 1/4 of the sweet potato fries):

• Calories: 404
• Protein: 19g
• Fat: 12g
• Carbohydrates: 62g
• Fiber: 13g
• Sugar: 12g
• Sodium: 902mg

Note: Nutritional value may vary depending on the brand of veggie burger patties used and the amount of oil and salt used for the sweet potato fries.

9- Chickpea salad with pita bread

Ingredients:

• 2 cups of cooked chickpeas (or 1 can, drained and rinsed)
• 1 red bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup of chopped fresh parsley
• 2 tablespoons of lemon juice
• 1 tablespoon of olive oil
• 1/2 teaspoon of ground cumin
• Salt and black pepper, to taste
• 4 whole wheat pita breads

Instructions:

1. Firstly, in a mixing bowl, combine the chickpeas, diced red bell pepper, diced red onion, and chopped fresh parsley.
2. And then, in a small mixing bowl, whisk together the lemon juice, olive oil, ground cumin, salt, and black pepper.
3. Then, pour the dressing over the chickpea mixture and stir well to combine.
4. And then, after that, warm the whole wheat pita breads in a toaster oven or microwave.
5. Cut each pita bread in half and stuff each half with the chickpea salad.
6. Finaly, serve immediately your low calorie lunch ideas!

Nutritional value per serving (1 pita half stuffed with chickpea salad):

• Calories: 220
• Protein: 9g
• Fat: 4g
• Carbohydrates: 38g
• Fiber: 8g
• Sugar: 5g
• Sodium: 259mg

Note: Nutritional value may vary depending on the brand of whole wheat pita breads used and the amount of dressing used for the chickpea salad.

RELATED: 10 Vegetarian Instant Pot Recipes 

10- Vegetable stir-fry with tofu or chicken

Ingredients:

• 1 block of firm tofu or 1 lb of boneless, skinless chicken breast, sliced
• 1 tablespoon of cornstarch
• 2 tablespoons of vegetable oil
• 2 cups of mixed vegetables (such as broccoli, bell pepper, onion, carrot, and snow peas)
• 2 garlic cloves, minced
• 1 tablespoon of grated fresh ginger
• 2 tablespoons of soy sauce
• 1 tablespoon of honey
• 1/4 teaspoon of red pepper flakes
• Salt and black pepper, to taste
• Cooked brown rice, for serving

Instructions:

1. Firstly, if using tofu, pat it dry with paper towels and cut into 1-inch cubes. In a mixing bowl, toss the tofu cubes with cornstarch until evenly coated.
2. Then, heat 1 tablespoon of vegetable oil in a large skillet or wok over high heat.
3. If using chicken, add the sliced chicken breast to the hot oil and cook until browned and cooked through, about 5-7 minutes. If using tofu, add the coated tofu cubes to the hot oil and cook until browned and crispy, about 8-10 minutes.
4. Then, remove the chicken or tofu from the skillet or wok and set aside.
5. Then, in the same skillet or wok, add the remaining tablespoon of vegetable oil.
6. Add the mixed vegetables, minced garlic, and grated fresh ginger to the hot oil and stir-fry for 3-4 minutes, or until the vegetables are crisp-tender.
7. In a small mixing bowl, whisk together the soy sauce, honey, red pepper flakes, salt, and black pepper.
8. And then, add the chicken or tofu back to the skillet or wok, and pour the soy sauce mixture over the top.
9. Stir-fry for an additional 2-3 minutes, or until the sauce has thickened and the chicken or tofu is coated.
10. Lastly, serve the vegetable stir-fry with brown rice. Enjoy low calorie lunch ideas!

Nutritional value per serving (1/4 of the recipe):

• Calories: 296 (with tofu) or 347 (with chicken)
• Protein: 15g (with tofu) or 30g (with chicken)
• Fat: 12g (with tofu) or 14g (with chicken)
• Carbohydrates: 35g
• Fiber: 5g
• Sugar: 11g
• Sodium: 649mg

Note: Nutritional value may vary depending on the specific mix of vegetables used and the brand of soy sauce and honey.

11- Quinoa salad with avocado and tomatoes

Ingredients:

• 1 cup of quinoa
• 2 cups of water
• 1 avocado, diced
• 1 pint of cherry tomatoes, halved
• 1/4 red onion, diced
• 2 tablespoons of chopped fresh cilantro
• 2 tablespoons of lime juice
• 1 tablespoon of olive oil
• Salt and black pepper, to taste

Instructions:

1. Firstly, rinse the quinoa in a fine-mesh strainer under cold water.
2. Then, in a medium saucepan, bring the water to a boil. Add the rinsed quinoa and reduce the heat to low. Cover and simmer for 15-20 minutes, or until the quinoa is tender and the water is absorbed.
3. After that, in a mixing bowl, combine the cooked quinoa, diced avocado, halved cherry tomatoes, diced red onion, and chopped fresh cilantro.
4. Then, in a small mixing bowl, whisk together the lime juice, olive oil, salt, and black pepper.
5. Pour the dressing over the quinoa mixture and stir well to combine.
6. Finally, serve the quinoa salad immediately or refrigerate until ready to serve.

Nutritional value per serving (1/4 of the recipe):

• Calories: 245
• Protein: 7g
• Fat: 12g
• Carbohydrates: 29g
• Fiber: 8g
• Sugar: 3g
• Sodium: 146mg

Note: Nutritional value may vary depending on the specific brand of quinoa, avocado, and cherry tomatoes used, and the amount of dressing used for the salad. Your low calorie lunch ideas ready!

12- Egg salad with whole wheat crackers

Ingredients:

• 6 hard-boiled eggs, peeled and chopped
• 1/4 cup of plain Greek yogurt
• 1 tablespoon of Dijon mustard
• 1 tablespoon of chopped fresh chives
• 1 tablespoon of chopped fresh parsley
• 1/4 teaspoon of salt
• 1/4 teaspoon of black pepper
• Whole wheat crackers, for serving

Instructions:

1. Firstly, in a mixing bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, chopped fresh chives, chopped fresh parsley, salt, and black pepper.
2. Then, mix well until all ingredients are well combined.
3. Lastly, serve the egg salad with whole wheat crackers.

Nutritional value per serving (1/4 of the recipe):

• Calories: 161
• Protein: 13g
• Fat: 9g
• Carbohydrates: 5g
• Fiber: 1g
• Sugar: 2g
• Sodium: 325mg

Note: Nutritional value may vary depending on the specific brand of Greek yogurt and whole wheat crackers used, and the number of crackers served with the egg salad.

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