Health Tips for Today - Healthy Low Calorie Lunches I

Health Tips for Today - Healthy Low Calorie Lunches I. By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up: We have healthy lunches that are 400 calories or less and can be made in no time! And for those who need a little more fuel to keep on going, each meal also includes an optional side snack to keep anyone’s belly full (up to 500 calories). So say sayonara to take-out or hours slaving at the kitchen with these options, nobody will go hungry (or unhealthy) again.

Fresh Mozzarella and Tomato Salad (345 Calories)

The health benefits of tomatoes are endless, including helping reduce the risk of cardiovascular disease and certain cancers.

• 3 thick slices fresh mozzarella cheese: 210 calories 
• 2 plum tomatoes, sliced: 20 calories 
• 3 basil leaves: < 1 calorie 
• 1 tablespoon olive oil: 110 calories 
• 1 teaspoon balsamic vinegar: 5 calories

Snack: A 2-inch slice whole-grain baguette, toasted (140 calories)

Grilled Cheese With Tomato and Turkey (345 Calories)

This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!

• 2 slices whole-wheat bread: 180 calories 
• 3 slices deli turkey: 90 calories 
• 1 slice provolone: 70 calories 
• 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories

Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

3-Bean Salad with Kale (350 Calories)

Fiber filled beans on top of vitamin-rich kale make this a winning meal.

• 1 cup kale, massaged: 30 calories 
• 1 squeeze lime juice, < 1 calorie 
• 1 squeeze lemon juice, < 1 calorie 
• ¼ avocado, chopped: 60 calories 
• ¼ cup black beans: 55 calories 
• ¼ cup white beans: 50 calories 
• ¼ cup kidney beans: 50 calories

Snack: A 2-inch slice whole-grain baguette (140 calories)

Spiced Chickpea Pita (350 Calories)

Try this spin on a traditional falafel sandwich without fried chickpeas. Health Tips for Today - Healthy Low Calorie Lunches I.

• 1 whole-wheat pita: 80 calories 
• ½ a chicken breast: 100 calories 
• ¼ cup chickpeas: 70 calories 
• ¼ cup Greek yogurt: 30 calories 
• 1 sprinkle parsley: <1 calorie 
• 1 sprinkle oregano: <1 calorie

Snack: 1 small banana and one square of dark chocolate (130 calories)

Pizza Burger (360 Calories)

Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.

• 1 whole-wheat bun: 90 calories 
• 1 veggie burger patty: 100 calories 
• 2 slices fresh mozzarella cheese: 140 calories 
• 2 tablespoons marinara sauce: 40 calories

Snack: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey (120 calories)

Caesar Salmon Wrap (364 Calories)

Light dressing and heart-healthy salmon make this a winning wrap.

• 1 whole-wheat pita: 80 calories 
• 1 5oz.-can of salmon: 120 calories 
• 2 tablespoons light Caesar dressing: 60 calories 
• 1 tablespoon grated parmesan cheese: 25 calories 
• 1 handful spinach: 5 calories

Snack: 1/2 an apple and 1 low-fat cheese stick (110 calories)

Stuffed Sweet Potato (365 Calories)

Greek yogurt is a great swap for sour cream on this potato.

• 1 cooked sweet potato, sliced: 100 calories 
• 3 slices cooked turkey bacon, crumbled: 130 calories 
• ¼ cup Greek yogurt: 30 calories 
• 1/2 scallion, chopped: 5 calories

Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Healthy Stir-Fried Rice (365 Calories)

DIY fried-rice with olive oil is way healthier than any Chinese take-out. Health Tips for Today - Healthy Low Calorie Lunches I.

• ½ cup ready-made brown rice: 100 calories
• 1 egg, scrambled with 1 teaspoon olive oil: 115 calories 
• 4 bella mushrooms, sliced: 40 calories 
• 1 cup broccoli, chopped: 30 calories 
• ½ carrot, chopped: 30 calories 
• ¼ small red onion, sliced: 10 calories 
• 1 teaspoon sesame oil: 40 calories

Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

Turkey Wrap (365 Calories)

Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!

• 1 whole-wheat wrap: 130 calories 
• 3 slices deli turkey: 90 calories 
• 2 tablespoons hummus: 60 calories 
• 1 tablespoon goat cheese: 60 calories 
• 1 handful baby spinach: 5 calories

Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Spicy Black Bean Burrito (365 Calories)

Black beans are an awesome source of fiber.

• 1 whole-wheat wrap: 130 calories
• ¼ cup black beans: 60 calories 
• ¼ avocado, sliced: 60 calories 
• ¼ small red onion, sliced: 10 calories 
• 1 teaspoon hot sauce: 5 calories

Snack: 10 baby carrots with 2 tablespoons hummus (100 calories)

Greek Pita Salad (368 Calories)

Protein-packed chickpeas and naturally lower-fat feta spice up this salad.

• 1 cup romaine lettuce: 8 calories
• ½ whole-wheat pita, sliced: 40 calories 
• ¼ cup feta cheese: 100 calories 
• ¼ cup chickpeas: 70 calories 
• ½ cucumber, sliced: 30 calories 
• ¼ small red onion, chopped: 10 calories 
• 2 tablespoons Greek dressing: 110 calories

Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Sweet Potato and Shitake Mushroom Salad (370 Calories)

Sweet potatoes are filled with fiber and vitamins! Health Tips for Today - Healthy Low Calorie Lunches I.

• 1 cup spinach: 5 calories 
• 1 cooked sweet potato, sliced: 100 calories 
• 4 shitake mushrooms, sliced: 40 calories 
• ¼ cup feta cheese: 100 calories 
• 2 slices tomato: 10 calories 
• 1 tablespoon olive oil: 110 calories 
• 1 tablespoon Dijon mustard: 5 calories 
• 1 squeeze lemon juice: < 1 calorie

Snack: 1 cup halved strawberries and ½ a banana, sliced (100 calories)

Mediterranean Platter (370 Calories)

Babaganoush (roasted eggplant) is a great alternative to full-fat dips.

• 1 whole-wheat pita, sliced: 80 calories
• ¼ cup hummus: 150 calories 
• ¼ cup babaganoush: 100 calories 
• 5 black olives: 40 calories

Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

Curried Chicken Pita With Cranberries and Pear (375 Calories)

No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.

• 1 whole-wheat pita: 80 calories 
• 1/2 a chicken breast, diced: 100 calories 
• ¼ cup non-fat Greek yogurt: 30 calories 
• 2 tablespoons dried cranberries: 45 calories 
• 1/2 pear, diced: 45 calories 
• 1 teaspoon honey mustard: 5 calories 
• 1/2 teaspoon curry powder: <1 calorie 
• 1 squeeze lemon juice: <1 calorie

Snack: 8 mixed olives (100 calories)

TBLT (375 Calories)

Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!

• 2 slices whole-wheat bread: 180 calories 
• 3 slices turkey bacon: 130 calories 
• 2 slices tomato: 10 calories 
• 1 leaf Romaine lettuce, 5 calories 
• 1 tablespoon low-fat mayo: 50 calories

Snack: ¼ cup boiled Edamame with 1 teaspoon soy sauce (100 calories)

Tangy Shrimp and Avocado Wrap (377 Calories)

Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado. Health Tips for Today - Healthy Low Calorie Lunches I

• 1 whole-wheat wrap: 130 calories 
• 6 pre-cooked shrimps, chopped: 42 calories 
• ¼ avocado, sliced: 60 calories 
• ¼ cucumber, sliced: 15 calories 
• ¼ cup Greek yogurt: 30 calories 
• 1 squeeze lemon juice: <1 calorie 
• Garlic, salt, and pepper to taste

Snack: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese (100 calories)

Chicken and Rice Stir-Fry (380 Calories)

Brown rice is richer in fiber and protein than it’s white cousin.

• ½ cup ready-made brown rice: 100 calories 
• ½ a chicken breast, sliced: 100 calories 
• 4 shitake mushrooms, sliced: 40 calories 
• ½ red pepper, sliced: 10 calories 
• ½ green pepper, sliced: 10 calories 
• ¼ small red onion, sliced: 10 calories 
• 1 tablespoon olive oil: 110 calories

Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)    

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Please read our previous post Health Tips for Today - Balanced Diet
Also some of our related post Health Tips for Today