Low-Calorie Lunches

360 Calories

Convenience products, such as preseasoned yellow rice and picante sauce, flavor this easy one-dish meal that appeals to kids and adults alike.

370 Calories

Precooked shrimp speed up preparation. If you purchase raw shrimp, cook them in boiling water for 2 minutes or until done. Sriracha adds spicy heat to the dressing; omit it if you’d prefer a milder dish. Serve with a 1-ounce baguette slice (75 calories) to complete the meal.

362 Calories 

Think of this hearty tossed salad as a deconstructed BLT sandwich, where the bread appears in the form of croutons. Round out the plate with a couple slices of fresh cantaloupe, which provide 47 calories.

371 Calories

This protein-packed salad is filled with vibrant flavors such as yellow banana peppers. The protein and carbs make this an ideal lunch for those days when you're dragging.

382 Calories

This is no run-of-the-mill chicken salad. Cucumber gives this salad a cool crunch, while sliced radishes and cilantro add a distinctly different flavor. Try it for a light dinner, and save the leftovers for tomorrow's lunch.

367 Calories

Start with a bag of prechopped romaine lettuce and a rotisserie chicken from the grocery store for an easy, healthy lunch.

334 Calories 

The sweet mango brightens the earthiness of the beans and wild rice. Garnish with fresh cilantro. Serve with spicy pork tenderloin.

313 calories

This is a nice side dish with roast chicken or pork. Save leftovers for lunch; with pearl barley and beans, it’s hearty and filling, perfect for a take-along meal.

394 Calories

Fresh mint gives this dish a pleasant aroma. Dried cranberries offer a hint of sweetness. Use any other dried fruit you like in their place: Try golden raisins, currants, dried cherries, or chopped dried apricots. Pair the salad with a kiwifruit (56 calories) for an easily portable side. 

367 Calories

Nutty, nutritious bulgur, perhaps best known as the star of Lebanese tabbouleh, can be used like brown rice in salads and pilafs, or simply cooked or steamed and drizzled with oil and sprinkled with chopped herbs. Mediterranean and Middle Eastern markets carry bulgur, or look for it in the grains section of large grocery stores. Pack with hummus and pita chips for the complete effect.

373 Calories 

Taking a cue from traditional tabbouleh, this dish uses lots of peak-season vegetables, tart lemon juice, and pungent fresh herbs. Serve with toasted pita wedges.

378 Calories 

With spicy peppers, sweet cherry tomatoes, earthy beans, and lots of fresh herbs, this well-balanced recipe is a meal in itself. Pair it with a fresh medium orange (62 calories) for a sweet finish to this salad.

345 Calories

Ditch those high-cal fried fish sandwiches at fast food restaurants and try your hand at making your own healthier version. Broiling the fish creates a delicious crunchy, browned exterior.

398 Calories

A favorite in southern France, pan bagnat (pan ban-YAH) means “bathed bread.” The bread in this sandwich is meant to absorb some liquid from the filling, so it’s fine to completely assemble it ahead of time. Serve with 1 ounce (about 13 chips) of baked barbecue chips  (150 calories) to complete the meal.

371 Calories

Flatbread replaces buttered rolls in this take on the New England classic. You can purchase cooked lobster tails at your grocery’s seafood counter.

397 Calories 

This New Orleans classic, featuring a homemade five-ingredient tartar sauce made with pantry staples, takes only 20 minutes to prepare. Using salt-free Cajun seasoning reduces the sodium in this dish without sacrificing any of the flavor.

343 Calories 

Update your lunch routine with this new spin on the classic BLT. Mr. Stripey tomatoes are a variety of heirlooms with pale, yellow skins with a pinkish-orange blush, occasionally with green stripes. Substitute a beefsteak or other large, firm tomato. Pancetta is Italian cured bacon that gets cooked in the oven (no splattering on the cook-top). Substitute regular cured bacon, if desired. Prepare the mayonnaise mixture and cook the pancetta up to one day ahead.

344 Calories

The grocery deli will slice prosciutto in very thin pieces, making three ounces more than enough for four sandwiches. For a zesty and pretty garnish, attach 1 small sweet gherkin pickle (11 calories each) to the top of each sandwich with a toothpick.

Calories 297

A citrus-laced marinade and a tangy relish add big flavor to this Latin classic.

352 Calories

These sandwiches can be prepared the day before and brown-bagged for lunch. The olive salad—which some consider the best part—will moisten the bread overnight.

360 Calories

We love the role rosemary plays in this recipe. Complete with green onions, smoked almonds, and a yogurt dressing, chicken salad has never tasted so good.

393 Calories

Bring the exotic to lunch with these easy make-ahead wraps. Chicken and vegetables are cooked in coconut milk, peanut butter, and curry for the traditional flavors of saté with peanut dipping sauce. Packaged slaw mix adds nutrition and crunch. Pair a wrap with exotic chips like sweet potato, taro, or purple potato.

328 Calories

Caprese Wraps with Chicken have all the components of a Caprese salad with the added protein of shredded chicken breast. All wrapped up in a multigrain flatbread, this hearty wrap is just as good on the go as it is when served in your dining room.

369 Calories

If you love Greek salad, but are looking for something more hearty, try this sandwich filled with feta, kalamata olives, and herby chicken.

397 Calories

Simplicity is the key to these easy sandwiches: Bread, mayo and mustard, deli meats, cheese, and tomato are all you need for a quick meal anytime. But toasting them in a skillet turns them into a gooey, melty, comforting classic. And of course, they need to be paired with tomato soup for full effect.

354 Calories 

Gooey provolone, white bread with a crunch, and refreshing citrus aioli—all in a turkey and watercress panini—make a mouth-watering combination. This hearty sandwich will not leave you with hunger pains, but it might just leave you wishing for one more bite.

382 Calories

A new take on a familiar favorite pairs grilled cheese with a BLT for a luscious veggie-packed sandwich that is a far cry from any kids’ menu selection. Pair with apple slices or grapes for a satisfying meal the grown-ups and kids will enjoy.

370 Calories

For these filling pitas, you can use whatever vegetables you have on hand—eggplant, summer squash, bok choy, or sweet onion. Here we use portobellos, red bell peppers, and Vidalia onions. Pair this with baked potato chips. A 1-ounce serving will add 150 calories to the meal.

338 Calories

Serve this with a simple side salad made of 1 cup of spinach,1 thin slice of onion, and 1 tablespoon of your favorite light vinaigrette (41 calories) to round out this lunch.

364 Calories

Enjoy a cool summer soup with freshly cooked shrimp and a creamy avocado relish for a quick meal. The shrimp add protein, making this the perfect one-dish lunch. Pair with a warm slice of grilled garlic bread, perfect for dipping, for 114 calories.

398 Calories

Make this soup the night before to allow time for its flavors to develop. Pour hot servings into a thermos to take for lunch, or reheat individual portions in the microwave as needed. Serve with a 1.5-ounce slice of crusty bread (123 calories) to soak up the soup.

396 Calories

Count on having this lunch on the table in about 40 minutes, and serve this soup the moment it’s done for the best results. In fact, if you wait, you’ll find it gets thicker with time. If you’d like to make it ahead to take for a weekday lunch, you will want to thin the soup with a little chicken broth or milk to the desired consistency.

A traditional Texas-style chili, this stew packs a smoky punch from mildly spicy poblanos and a hot chipotle chile. Rinsing the chipotle mellows the heat; skip that step for more fire.