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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
Tuscan Tuna Wrap
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
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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littlefoorsteph.sc wrote:

What size are the tortillas?

8/31/2013 08:34:08 AM Report Abuse
lindsey_kae_27 wrote:

just ate this. The flavor wasn't the best so i added some herbs and mustard

7/16/2012 04:07:34 PM Report Abuse
jlpaul wrote:

yea ive made this and it is suprisingly good i wasnt sure about the lemon juice but it was really good. I used chunk white albacore though becuase i really dont like the light its gross watery and not chunky at all!

6/6/2012 12:20:36 PM Report Abuse
lavenderflytrap wrote:

Does this work w/canned salmon?

4/5/2012 02:45:34 PM Report Abuse
mstanton13 wrote:

and I had to watch a pizza hut ad to submit a comment? that SUCKS!!! will not read your articles online any more!!

2/28/2012 11:11:53 AM Report Abuse
mstanton13 wrote:

no calorie counts???

2/28/2012 11:11:02 AM Report Abuse
jwagner5111 wrote:

I am a huge fan of tuna so I made it for lunch one day on the weekend, it was delicious!

1/27/2012 09:29:02 PM Report Abuse
maddie916 wrote:

it really is good! i loved it! but i did cut back on the oil because I personally don't care to much for the taste. :p

1/31/2011 03:44:43 PM Report Abuse
czielinski28 wrote:

i love tuna although the white albacore is all I eat not as fishy. I just had tuna with fresh mozz cheese on a double wheat slice of bread. Instead of mayo I use spicy mustard taste great.

8/24/2010 10:35:33 AM Report Abuse
bnrlab wrote:

what size wraps, a small compared to a large is half the calories, how large should they be if we are eating two, i assume 6" CORRECT??

7/9/2010 08:53:23 AM Report Abuse
brendaboucher02 wrote:

Not a huge fan of plain tuna, Starkist has a few flavored varieties in the pouches, my absolute favorite is the Hickory Smoked Tuna, I don't even need to put an mayo or anything, the tuna is so flavorful.

3/22/2010 01:17:54 PM Report Abuse
dbzcheisler2662963 wrote:

You could substitute chicken for the tuna if you don't like tuna.

3/1/2010 06:40:44 PM Report Abuse
hanfelder.nick wrote:

Just made and ate this. I only recommend if you REALLY like the taste of tuna.

1/22/2010 10:27:16 AM Report Abuse
functionchick wrote:

mmm that looks good! cant wait to try it!

1/18/2010 11:17:35 AM Report Abuse

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