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Healthy Lunches Under 400 Calories

These healthy lunches from our You Can Do It! diet plans make it easy to track your calories all week long.

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Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Cheeseburger, Side Salad With Low Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Prev 20 of 20 Next
Prev 1 of 20 Next

Greek Chopped Pita Salad

Ingredients

  • 2 cups romaine lettuce
  • 2 tablespoons crumbled feta cheese
  • 1/2 cup canned garbanzo beans, rinsed and drained
  • 1/2 cup cucumber, sliced
  • 1 whole wheat pita, chopped
  • 2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

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Prev 2 of 20 Next

Herbed Cheese & Tomato Sandwich

Ingredients

  • 6 ounces low-fat cottage cheese
  • 1 garlic clove, minced
  • 2 tablespoons chopped fresh chives
  • Dash of salt and pepper
  • 1 whole-grain bagel
  • 4 slices tomato
  • 1 orange

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.

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Prev 3 of 20 Next

BBQ Baja Burger

Ingredients

  • 1 vegetarian burger
  • 1 whole wheat bun
  • 1 tablespoon BBQ sauce
  • 1/4 avocado, thinly sliced
  • 1/4 cup bean sprouts
  • 4-ounce pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

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Prev 4 of 20 Next

Tuscan Tuna Wrap

Ingredients

  • 3 ounces light tuna, drained
  • 2 tablespoons fresh parsley, chopped
  • 1/2 lemon, juiced
  • 1 tablespoon olive oil
  • 1/2 cup diced tomatoes
  • Dash of salt and pepper
  • 2 whole-grain tortillas
  • 1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

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Prev 5 of 20 Next

Chicken Club Panini

Ingredients

  • Lean Cuisine Chicken Club Panini
  • 1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)

Make it: Microwave Panini and vegetables according to package directions.

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Prev 6 of 20 Next

Takeout from Au Bon Pain

Thai Chicken Salad with 2 tablespoons Thai Peanut Dressing

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Prev 7 of 20 Next

Takeout from Subway

6-Inch Roast Beef Sandwich with Pepper Jack
Sliced Apple

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Prev 8 of 20 Next

Caesar Turkey Wrap

Nutrition Facts Per Serving: 396 calories, 20g protein, 58g carbohydrate, 11g fat (2g saturated), 8g fiber

See the recipe

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Prev 9 of 20 Next

Burger with Feta & Spinach

Nutrition Facts Per Serving: 389 calories, 20g protein, 54g carbohydrate, 12g fat (4g saturated), 10g fiber

See the recipe

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Prev 10 of 20 Next

Balsamic Tuna Salad Sandwich

Nutrition Facts Per Serving: 400 calories, 29g protein, 48g carbohydrate, 11g fat (2g saturated), 8g fiber

See the recipe

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Prev 11 of 20 Next

Marinated Garden Lentil Salad Pita

Nutrition Facts Per Serving: 396 calories, 16g protein, 64g carbohydrate, 11g fat (2g saturated), 15g fiber

See the recipe

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Prev 12 of 20 Next

Spinach Salad with Strawberries

Nutrition Facts Per Serving: 397 calories, 18g protein, 36g carbohydrate, 22g fat (4g saturated), 10g fiber

See the recipe

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Prev 13 of 20 Next

Healthy Lunch from Wendy's

Ultimate Chicken Grill Sandwich and a Mandarin Orange Cup from Wendy's

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Prev 14 of 20 Next

Healthy Lunch from McDonald's

Cheeseburger, Side Salad with Low-Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's

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Prev 15 of 20 Next

Spicy Bean & Guacamole Burritos

Ingredients

  • 1/2 cup canned low-fat refried beans
  • 1/4 cup salsa
  • 3 tablespoons prepared guacamole
  • 1 cup shredded romaine lettuce
  • 2 small (6-inch) whole-grain tortillas
  • 1 cup red grapes

Make it: Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side.

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Prev 16 of 20 Next

Grilled Cheese with Turkey & Tomato

Ingredients

  • 2 slices whole-grain bread
  • 1 slice cheddar cheese
  • 2 ounces sliced turkey
  • 1 slice tomato
  • Cooking spray
  • 1/2 cup pea pods
  • 2 tablespoons low-fat ranch dressing

Make it: Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

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Prev 17 of 20 Next

Pizza Burger

Ingredients

  • 1 vegetarian burger
  • 1 whole-grain hamburger bun
  • 2 tablespoons canned pizza sauce
  • 1 slice part-skim mozzarella cheese
  • 2 tablespoons chopped fresh basil
  • 1 small apple

Make it: Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil. Serve with apple on the side.

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Prev 18 of 20 Next

Meatball Sandwich

Ingredients

  • 4 meatballs
  • 1 whole-grain hot-dog bun
  • 2 tablespoons spaghetti sauce
  • 1/2 cup sliced green pepper
  • 2 tablespoons grated Parmesan cheese
  • 1 medium orange

Make it: Warm meatballs in microwave. Place on bun with sauce and peppers, and sprinkle with cheese. Warm sandwich in microwave for 20 to 30 seconds. Serve orange slices on the side.

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Prev 19 of 20 Next

Chili & Chips

Ingredients

  • 1 cup canned turkey or vegetarian chili
  • 1 1/2 cups frozen broccoli
  • 3 tablespoons shredded cheddar cheese
  • 1/4 cup crushed corn chips

Make it: Mix together chili and broccoli and microwave for about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.

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What do you think? Review this slideshow!

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christina.burt wrote:

Sorry...But anything coming from McGross is not food in any way as far as I am concerned. Processed junk food, loaded with sodium and fat and beside the smell that comes from this so called restaurant is disgusting.

2/20/2012 12:31:52 PM Report Abuse
tabatha_mayhew2 wrote:

now the salad would probably be healthy but thats about it

1/6/2012 02:03:24 PM Report Abuse
cloz2daej2471 wrote:

Oh my gosh, people! Be reasonable. Everybody in the entire world knows that nothing from a fast food restaurant is healthy; that includes FITNESS magazine. They idea is that if you HAVE to eat McDonald's, this meal won't completely sabotage you. FITNESS isn't saying, "Hey,stop eating your homemade grilled chicken salads and go to McDonald's and get a cheeseburger!"

9/19/2011 11:32:25 AM Report Abuse
huhnjill wrote:

All of the food/nutrition Nazis need to GTFO!

8/20/2011 08:13:20 PM Report Abuse
soontobepastery wrote:

i worked at mickey ds and everything has sugar in it besides some of thier salads and their hamburgers are so frozen tat u can throw them to the ground and they break apart into tiny pieces itz horrible

6/11/2011 01:18:31 AM Report Abuse
ceeceebeebee wrote:

Not everyone has time to make themselves a healthy meal every single day. In those instances, knowing what to order without blowing your cal intake helps somewhat. Frankly if it bothers you so much, find a different site with FREE recipes, FREE diet tips that you access for FREE and probably don't even freaking buy the magazines for-- nor click on the ads for or even subscribe to. I'm sure they'll be reaaal sorry to lose such a dedicated reader.

10/21/2010 02:39:02 PM Report Abuse
ceeceebeebee wrote:

I'm sick of food nazi's telling me I can't eat carbs and I can't eat red meat and all the other anti-food propaganda. Like anything in life, excess consumption is harmful; yes. But I lost 50lbs eating a wide range of foods, with the occasional fast food-- and to be honest, it kept me sane and sticking to my diet. When I tell my friends, they don't believe me and insist on living on celery sticks. Guess who lost weight, and who didn't? Guess who feels happy and who feels miserable?

10/21/2010 02:34:25 PM Report Abuse
sfamp2000 wrote:

This is nothing more than ads from fast food restaurants..and I am appalled that a magazine and website that supposedly is all about health and fitness would lower themselves to this. With a little foresight I think we all can avoid giving our money to McDonalds, Wendy's, Subway, etc. Shame on fitness magazine - just call an ad an ad and don't treat your readers like idiots!..

9/4/2010 12:21:34 PM Report Abuse
Crystal.Chambers1 wrote:

They include fast food options for peope who have demanding careers and we don't always have time to cook. When you are on the road and in a hurry, sometimes a fast food establishment is the only thing available at the time, if you are in between flights. I appreciate them offering possibly healthier "ALTERNATIVES", instead of ording the first thing you see on the menu because you are pressed for time.

7/29/2010 07:28:18 PM Report Abuse
anonymous wrote:

Fried red meat, with fatty processed cheese on white bread healthy? The salad MIGHT be healthy, but I don't trust anything from McDonald's. I won't do the apples either. Most of the nutrients were in the missing skin and have probably been treated with a preservative as well. (The caramel sauce is nothing but artificial flavored high fructose corn syrup.)

7/12/2010 11:18:49 AM Report Abuse
anonymous wrote:

erikabroughton, I agree. I am a bit dismayed at the inclusion of fast food in this list, even if it is salad options. I don't know that I'll be looking at this site much if I continue to see such things.

7/10/2010 08:42:06 AM Report Abuse
erikabroughton wrote:

I don't know how much McDonald's paid to have this appear in this article, but when I think of healthy, I do not think of this meal. Their nutritional info indicates 460 calories & 1530mg of sodium. This meal includes white bread devoid of any nutrition, processed cheese, saturated fat & trans fats. How is this healthy?

7/8/2010 03:10:57 PM Report Abuse

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