Low-calorie lunches don’t have to be bland and tasteless. Fish, lean meats, and nutritious fruits and vegetables pack much flavor in these low calorie lunch ideas.
Many lunches can be prepared (and eaten) in less than half an hour. This is perfect if you work from home and have a quick lunch break.
Lentils and quinoa are good options for adding to salads. Using fruits, you can add a refreshing element to revitalize you midway through the day.
Best Low Calorie Lunch Ideas
Browse the recipes below and find your new favorite low-calorie lunch!
1. Red Lentil Dal
Source: alittleandalot.com
Per Serving:
- Calories: 276
- Fats: 8g
- Protein: 9g
- Carbs: 45g
- Fiber: 7g
- Sugar: 6g
You will need two essential components to make this flavorful Indian stew. These are tender lentils and a blend of cooked spices and aromatics known as Tadka.
Turmeric, cardamom, paprika, cinnamon, ginger, and cumin are your spices. These are paired with yellow onions, red bell pepper, jalapeño, and tomato paste.
Serve your red lentil dal over a bowl of steaming rice.
2. Vegan Hearts of Palm Ceviche
Source: healthmylifestyle.com
Per Serving:
- Calories: 180
- Fats: 8g
- Protein: 6g
- Carbs: 18g
- Fiber: 7g
- Sugar: 5g
Hearts of palm ceviche is a vegan take on a popular Peruvian raw seafood dish. Also known as palmito, the palms’ hearts are the flesh inside palm trees.
The mild flavor of your palmito will take on the taste of your fresh ceviche dressing. You’ll create this from just cucumber seeds and lime juice!
Grape tomatoes, white onion, and avocado provide various textures. You’ll have a kick of heat from jalapeño too!
This recipe is packed with healthy weight loss foods like avocado!
3. Vegan Kale Salad with Orange Miso Dressing
Source: lettucevegout.com
Per Serving:
- Calories: 234
- Fats: 16g
- Protein: 10g
- Carbs: 17g
- Fiber: 6g
- Sugar: 6g
This vegan kale salad is bursting with flavor. You will be eating raw kale. However, using the method in the recipe makes it tasty to eat!
Adding edamame takes your salad from a side dish to a complete meal. Carrots and orange add a pop of contrasting color and a touch of sweetness.
Your homemade dressing provides a balanced sweet orange flavor alongside creamy tahini.
4. Sprouted Brown Rice and Tuna Stuffed Pepper Salad
Source: cravingsomethinghealthy.com
Per Serving:
- Calories: 211
- Fats: 5g
- Protein: 14g
- Carbs: 29g
- Fiber: 5g
- Sugar: 4g
This sprouted brown rice recipe will take tuna salad to a new level. The Mediterranean flavors are perfect for the summer months.
You will combine flaked tuna with sprouted brown rice, hummus, and olives. Throw in some crunchy cucumber and juicy tomatoes too.
Vibrant raw bell peppers will serve as a vessel for your salad!
5. Tom Yum Soup with Noodles
Source: theshortordercook.com
Per Serving:
- Calories: 123
- Fats: 1.1g
- Protein: 12.3g
- Carbs: 13.5g
- Fiber: 0.7g
- Sugar: 1.7g
A bowl of this comforting Tom Yum soup will fill your tummy at lunchtime. Your sour, spicy, creamy soup will be packed with tasty shrimp and veggies.
Your broth combines a flavorful punch with lemongrass, fish sauce, and Thai red chili garlic sauce. Coconut milk provides both a creamy texture and taste.
Shiitake mushrooms and juicy tomatoes feature too. Complete your soup with rice noodles.
6. Cucumber Dill Avocado Tuna Salad
Source: theroastedroot.net
Per Serving:
- Calories: 264
- Fats: 12g
- Protein: 32g
- Carbs: 11g
- Fiber: 7g
- Sugar: 4g
This fresh and easy salad is mayo-free. Instead, you will create a creamy dressing using healthy mashed avocado!
Combined with mustard, lime juice, and dill, your salad dressing packs a punch! Throw in carrot, bell pepper, cucumber, and green onion for a contrasting crunch.
Serve your salad loaded on crispy toast or alongside a green leafy salad.
7. Caprese Pasta Salad
Source: simplyscrumptiouseats.com
Per Serving:
- Calories: 254
- Fats: 4.3g
- Protein: 15.4g
- Carbs: 38.2g
- Fiber:
- Sugar: 3.8g
Take yourself to the Mediterranean with this easy Caprese pasta salad. Light and fresh, it’s ideal for a summer barbecue or holiday celebration.
All you need are a few stand-out ingredients. These include mozzarella balls, cherry tomatoes, fresh basil, and a sharp balsamic dressing.
Mix your ingredients with tender bow-tie pasta. Add your dressing right before serving!
8. Mediterranean Vegetable Soup
Source: neilshealthymeals.com
Per Serving:
- Calories: 101
- Fats: 0.9g
- Protein: 3.6g
- Carbs: 21.9g
- Fiber: 5.2g
- Sugar: 10.5g
Take another trip to the Mediterranean with this hearty soup, ideal for cooler days. Amazingly, it’s only 100 calories per portion but has maximum flavor!
You’ll gain ample nutrition in your soup. Tomatoes, carrots, onions, zucchini, and leek are where this derives from.
Serve your soup topped with crispy whole-meal croutons.
9. Cauliflower in White Sauce
Source: whereismyspoon.co
Per Serving:
- Calories: 192
- Fats: 8g
- Protein: 8g
- Carbs: 24g
- Fiber: 7g
- Sugar: 7g
Cauliflower is a bland veggie eaten on its own. However, you’ll want to devour it when it’s coated in creamy white sauce.
Your sauce is easy to create. It’s made from butter, flour, milk, and the stock your cauliflower is cooked in. Plus, a hint of mustard too.
Adding peas and boiled potatoes makes this a complete vegetarian meal. Serve with halved boiled eggs if desired!
10. Indian Chickpea Salad
Source: greenbowl2soul.com
Per Serving:
- Calories: 145
- Fats: 2g
- Protein: 6g
- Carbs: 27g
- Fiber: 7g
- Sugar: 6g
As chickpeas are high-protein, they will fill you up at lunchtime. This tasty salad is loaded with low-calorie veggies and flavored with Indian spices.
Potatoes, cucumber, onions, and tomatoes are used in this salad. However, you can use other crunchy veggies like radishes and carrots too.
Cumin powder, chaat masala, chili powder, and green chili pepper produce a robust flavor for your salad!
11. Quinoa Beet Salad
Source: greenbowl2soul.com
Per Serving:
- Calories: 198
- Fats: 10g
- Protein: 5g
- Carbs: 24g
- Fiber: 3g
- Sugar: 6g
You’ll take a trip to the Middle East with this wholesome quinoa beet salad. It’s a haven of different flavors and textures for your senses.
Pistachios add a crunchy contrast to your tender quinoa. Sweet golden raisins balance the earthiness of beets.
Your flavorsome salad dressing includes lemon juice, garlic, and roasted cumin powder. The color and herby aroma of quinoa beet salad will encourage you to dig your fork right in!
12. Chicken Shawarma Collard Wraps with Yogurt Dill Sauce
Source: poshplate.us
Per Serving:
- Calories: 199
- Fats: 6g
- Protein: 27g
- Carbs: 9g
- Fiber: 2g
- Sugar: 4g
Keep calories low in this recipe by using collard greens instead of tortillas. Your collard greens will encase crunchy veggies, spiced chicken, and a flavorsome sauce.
Use pre-cooked shawarma spiced chicken to save prep time. You’ll make your yogurt sauce by combining yogurt, tahini, dill, and lime juice.
Layer up your wraps with chicken and veggies. Slice down the middle to see the tasty filling!
13. Seared Ahi Tuna
Source: dinneratthezoo.com
Per Serving:
- Calories: 263
- Fats: 14g
- Protein: 28g
- Carbs: 5g
- Fiber: 1g
- Sugar: 2g
Seared ahi tuna is ideal for a super fresh, speedy lunch. You need to purchase sushi or sashimi-grade fish.
Your ahi tuna is coated in sesame seeds and then quickly seared over high heat. It will be raw in the middle but safe as long you buy the correct grade tuna.
Serve your tuna with a tangy sauce created from soy, hoisin, rice vinegar, and sesame oil.
14. Garlic Butter Shrimp
Source: dinneratthezoo.com
Per Serving:
- Calories: 215
- Fats: 12g
- Protein: 23g
- Carbs: 0g
- Fiber: 0g
- Sugar: 0g
These succulent shrimps are another quick lunch option. They’re tossed in a lemony, garlicky sauce packed with flavor.
You’ll create your sauce using butter, fresh minced garlic, salt, and pepper. You could also add Italian seasoning.
Stir in lemon juice and parsley before serving. Add noodles for a complete meal or lower-calorie fresh green salad.
Shrimp is one of the easiest low calorie foods to add to any meal!
15. Cantaloupe Salad
Source: makeitskinnyplease.com
Per Serving:
- Calories: 63
- Fats: 1g
- Protein: 2g
- Carbs: 13g
- Fiber: 2g
- Sugar: 7g
Cantaloupe salad is ideal for serving during summer when melons are in season. It’s a super refreshing side dish or even a light lunch.
You will have a good balance of sweet and savory in your salad. Crisp cucumber and peppery arugula complement juicy cantaloupe and strawberries.
Add tender quinoa to your salad for a bite. Drizzle with a sweet, zingy dressing comprising lemon and lime juice, honey, mint, and basil.
16. Shrimp Ceviche
Source: makeitskinnyplease.com
Per Serving:
- Calories: 75
- Fats: 1g
- Protein: 12g
- Carbs: 7g
- Fiber: 1g
- Sugar: 5g
Shrimp ceviche is a light, refreshing option for when warmer weather hits. Succulent shrimp are combined with sweet and spicy flavors.
Spicy jalapeños, shallots, and fresh cilantro complement the taste of your shrimp. Crisp cucumber and juicy mango add a refreshing twist.
A handful of crunchy tortilla chips make an excellent pairing for your ceviche!
17. Mexican Corn Salad
Source: hurrythefoodup.com
Per Serving:
- Calories: 193
- Fats: 10g
- Protein: 11g
- Carbs: 17g
- Fiber: 3g
- Sugar: 7g
You’ll have a taste of Mexico with this esquites-style corn salad. Fresh corn is the best to use if you can find it!
A red onion will add a wonderful crunch to your salad. Baby spinach and fresh cilantro will add flavor to your dressing. However, it also makes your corn pop with color!
With a Mexican dish, you must have cheese. A crumbly type, such as aged cheddar, is ideal.
18. Waldorf Salad
Source: dinneratthezoo.com
Per Serving:
- Calories: 234
- Fats: 16g
- Protein: 2g
- Carbs: 12g
- Fiber: 1g
- Sugar: 9g
Waldorf is an easy, flavorful salad perfect for a light summer dish. A fruit-based salad is a refreshing change from a savory one!
The fruity element of your salad combines crisp apples and juicy grapes. Celery and walnuts provide a savory contrast.
Your salad is tossed in a creamy dressing consisting of mayonnaise, sugar, lemon juice, and salt. Substitute mayonnaise for yogurt to lower the calories.
This tasty salad is packed will low calorie fruits you’ll love!
19. Tuna Salad with Capers and Dill
Source: wholesomemadeeasy.com
Per Serving:
- Calories: 143
- Fats: 4g
- Protein: 22g
- Carbs: 4g
- Fiber: 1g
- Sugar: 2g
You’ll make this tuna salad using complementing flavors of capers and dill. They will provide a fresh yet salty taste for your tuna.
Replacing some mayo with Greek yogurt for your dressing lowers calories. However, with the flavors of the other ingredients, it’s still deliciously creamy.
Red onion and celery add a satisfying crunch to your salad. Layer it between slices of bread with lettuce and tomato for a delicious sandwich.
20. Greek Chicken Kebab Bowl
Source: worldlytreat.com
Per Serving:
- Calories: 272
- Fats: 14.72g
- Protein: 19.5g
- Carbs: 16.2g
- Fiber: 2.6g
- Sugar: 11.4g
This chicken kebab bowl is so easy to make. Grilled rainbow veggies will go great with juicy Greek-marinated chicken.
The chicken marinade you make is delicious. Lemon juice, oregano, smoked paprika, onion, and garlic add a fresh taste.
Drizzle a minty yogurt dressing over your kebab bowl.
21. Spinach with Eggs
Source: cookingorgeous.com
Per Serving:
- Calories: 288
- Fats: 17g
- Protein: 25g
- Carbs: 10g
- Fiber: 4g
- Sugar: 2g
Spinach with eggs – or officially Ispanakli Yumurta – is a warming one-pot wonder. You only need a few fresh Mediterranean ingredients.
Baby spinach, minced meat, and eggs are at the center of your dish. Wild garlic pesto, fresh garlic, and nutmeg add a wealth of flavor.
Make this dish vegetarian by omitting the mince and adding more fresh veggies. Mushrooms and tomatoes are ideal.
22. Tri-Color Quinoa Bowl
Source: worldlytreat.com
Per Serving:
- Calories: 238
- Fats: 11g
- Protein: 5g
- Carbs: 30g
- Fiber: 4g
- Sugar: 8g
This tri-color quinoa bowl is a riot of summer colors. In around five minutes, it can be in your bowl. Just get everything ready ahead of time!
This dish is made with some of the best seasonal foods. Think blackened corn, grilled mango, and diced English cucumber.
Prepare your tasty vinaigrette dressing in advance. Then, when you’re ready to serve, you can add this!
This is one of the best healthy fall dinner recipes that’ll help you stick to your diet!
23. Egg Drop Soup with Vegetables
Source: twokooksinthekitchen.com
Per Serving:
- Calories: 236
- Fats: 7g
- Protein: 15g
- Carbs: 34g
- Fiber: 8g
- Sugar: 4g
This egg drop – or egg flower – soup is a healthy and delicious version of a Chinese restaurant favorite. It’s loaded with tasty veggies and fluffy egg ribbons.
A flavorful chicken broth is the base of your soup. Your veggies are finely diced bok choi, asparagus, green onions, and carrots. You will use baby spinach too.
Your egg ribbons are super easy to create. Pour into your soup while stirring, and let it do its magic!
24. Larb Salad
Source: plantbasedonabudget.com
Per Serving:
- Calories: 231
- Fats: 5g
- Protein: 18g
- Carbs: 37g
- Fiber: 14g
- Sugar: 23g
You’ll use tofu to create this delicious vegan larb salad. Balanced savory, sweet, and spicy flavors will leave you wanting more!
You’ll use contrasting flavors of lime juice, cilantro, fresh mint, jalapeños, and soy sauce. They work together to create a mouthwatering taste.
Serve your vegan larb wrapped in romaine lettuce for a healthy, tasty lunch.
25. Shirataki Noodles Stir Fry
Source: myplantifulcooking.com
Per Serving:
- Calories: 151
- Fats: 2g
- Protein: 7g
- Carbs: 24g
- Fiber: 5g
- Sugar: 9g
Shirataki noodles are versatile for experimenting with flavors as they have no taste! They have a bouncy texture, ideal for pairing with crunchy veggies.
Your noodles will take on the taste of the rich Asian flavors in the sauce. These include oyster sauce, soy sauce, and sesame oil.
Carrot, red bell pepper, and shredded cabbage are the veggies you will use. However, you can use whatever you have available.
26. Thai Prawn Salad with Mango
Source: sabrinacurrie.com
Per Serving:
- Calories: 427
- Fats: 28g
- Protein: 23g
- Carbs: 25g
- Fiber: 6g
- Sugar: 12g
This zesty, refreshing Thai prawn salad is best eaten with images of laying on a sunny beach! The colors and flavors of your salad are both eye-catching and mouthwatering.
Creamy avocado and ripe mango are a perfect pairing to crisp salad leaves. Succulent shrimp and crunchy peanuts add contrasting textures.
Create your zingy dressing using garlic, ginger, lime, sweet chili sauce, and fish sauce. Toss into your salad to get the flavor in every bite.
27. Sweet Kale Salad with Poppy Seed Dressing
Source: ifoodreal.com
Per Serving:
- Calories: 83
- Fats: 2g
- Protein: 5g
- Carbs: 14g
- Fiber: 2g
- Sugar: 8g
Kale, on its own, has a sharp love-it-or-hate-it flavor. Combined with this recipe’s sweet elements, you’ll love it!
Team your raw, chopped kale with flavorsome ingredients. These are sliced Brussels sprouts, broccoli slaw, dried cranberries, and pumpkin seeds.
Flavorful apple cider vinegar, Dijon mustard, and onion powder make your dressing pack a punch. Remember your poppy seeds too!
28. Dandelion Salad with Avocado Ceasar Dressing
Source: poshplate.us
Per Serving:
- Calories: 287
- Fats: 22g
- Protein: 3g
- Carbs: 25g
- Fiber: 7g
- Sugar: 7g
You will love this dandelion salad if you enjoy going on a food adventure. Your greens are tossed in a creamy dressing and topped with roasted butternut squash.
You can use store-bought dandelion greens (if you can find them). Or from your garden as long as they’re clean and unfertilized! They have a bitter green taste, like a collard leaf.
Don’t waste your squash seeds. Roast them in smoked paprika, garlic powder, salt, and pepper. Then sprinkle on your avocado salad!
This salad is packed with superfoods to boost your healthy diet!
29. Hawaiian Poke
Source: maplewoodroad.com
Per Serving:
- Calories: 107
- Fats: 5g
- Protein: 14g
- Carbs: 2g
- Fiber: 1g
- Sugar: 1g
Hawaiian poke is super easy to whip up using a few fresh ingredients. You will need sashimi or sushi-grade tuna for this raw fish dish.
Red onion and scallions add a contrasting crunchy texture to your tuna. You’ll toss them in a dressing of soy sauce, sesame oil, sesame seeds, and coarse sea salt.
Serve your poke with white rice and creamy avocado slices.
30. Vegan Vegetable Fritters
Source: oohlalaitsvegan.com
Per Serving:
- Calories: 31
- Fats: 1g
- Protein: 1g
- Carbs: 6g
- Fiber: 1g
- Sugar: 1g
Veggie-packed fritters are perfect for a light lunch for your whole family. They’re crispy on the outside and tender on the inside.
Your fritters combine colorful carrots, zucchini, and yellow corn. Soft potato and spelt flour act as binding agents.
Season your fritters with minced garlic, smoked paprika, ground cumin, and dried parsley. Drizzle your golden fried fritters with your favorite dressing or vegan sour cream.
31. Pizza Stuffed Portobello Mushrooms
Source: thedeliciousspoon.com
Per Serving:
- Calories: 200
- Fats: 15.4g
- Protein: 9.7g
- Carbs: 6.9g
- Fiber: 1.7g
- Sugar: 3.6g
By stuffing portobello mushrooms, you can cut the calories in a favorite takeout dish. Make these tasty and healthier pizzas with your favorite toppings.
Pizza sauce, shredded mozzarella, and pepperoni are perfect choices. You could also use meat with less fat, such as shredded chicken.
A sprinkle of Italian seasoning and some fresh basil add more flavor!