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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
Chris Gallo
Chris Gallo
Chris Gallo
Meatball Sandwich
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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anonymous wrote:

I agree Ceecee you have to have some sodium in your diet. To much of anything is bad, but depending on your allowed calorie intake for each day, you should be able to determine the right mg of sodium intake thats right for you.

12/12/2011 04:28:19 PM Report Abuse
ceeceebeebee wrote:

How can you bet they are 'loaded with sodium'? I don't add salt in my meatballs, so why are you? When you cook for yourself it's easy to make things low sodium, and this looks home made to me. As for the fast food options, they are options when there is nothing else and are not the norm. Too much sodium is bad for you. No sodium can kill you, too. http://www.sciencedaily.com/releases/2008/05/080515171020.htm

10/21/2010 02:48:32 PM Report Abuse
spunky5886 wrote:

I don't see how all of these meals are healthy. A hamburger from McDonalds? Also, I am betting most of these are loaded with sodium and that is something that is being left off of the nutrition counts. Sodium is seriously bad for you and all of the recipes you offer should start adjusting them to be lower in sodium. My urologist told me a healthy choice meal I had and told him the sodium count was 240 and he said that was high.

9/3/2010 01:15:52 PM Report Abuse
teapunk wrote:

I notice you're adding fruit to all of these meals. In reality, you should only be eating fruit at least 30 minutes away from each meal because when you pair it with grains, proteins or veggies, it causes gas. So try and space your fruit out from your normal meal. Also try not to eat and drink at the same time. Drink your liquids separately from your meals to avoid gas :)

7/8/2010 05:04:44 PM Report Abuse

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