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31 Low Calorie Lunch Ideas

Savory and nutritious low-calorie lunches are just as delicious as they are healthy. Incorporating fish, lean meats, and an array of colorful fruits and vegetables into your meal prep can result in a flavorful experience that exceeds expectations.

The beauty of these quick and easy lunch ideas is that they can be prepared and devoured in under 30 minutes – perfect for those who work from home with a short lunch break.

By incorporating lentils, quinoa, or other nutrient-dense ingredients into your salads, you’ll not only satisfy your hunger but also revitalize yourself mid-day with the freshness of fruits.

Best Low Calorie Lunch Ideas

Explore our curated selection of mouthwatering, nutritious recipes to discover a new go-to low-calorie lunch option that suits your taste buds and dietary preferences.

Red Lentil Dal

Red Lentil Dal

To satisfy your cravings, this flavorful Indian stew serves up 276 calories per serving. The macronutrient breakdown reveals 8g of fats, 9g of protein, and a substantial 45g of carbohydrates. A notable 7g of fiber and 6g of sugar complete the nutritional profile. To prepare this aromatic dish, you’ll need two key components: tender lentils and Tadka, a blend of cooked spices and aromatics.

The spice mix comprises turmeric, cardamom, paprika, cinnamon, ginger, and cumin, which are carefully combined with sautéed yellow onions, red bell pepper, jalapeño, and tomato paste. Serve the red lentil dal over a bowl of steaming hot rice for a truly satisfying meal.

Vegan Hearts of Palm Ceviche

Vegan Hearts of Palm Ceviche

A Peruvian-inspired treat that’s as refreshing as it is nutritious! The Hearts of Palm Ceviche serves up 180 calories per serving, with an impressive breakdown: 8g of fats, 6g of protein, and a generous dose of carbohydrates (18g), fiber (7g), and sugar (5g). What makes this vegan take on traditional ceviche truly unique is the star ingredient – the heart of palm, also known as palmito.

This mild-flavored wonder absorbs the flavors of your fresh ceviche dressing, crafted from cucumber seeds and lime juice. Crunchy elements come from grape tomatoes, white onion, and creamy avocado, while a jalapeño kick adds a spicy depth. And did we mention this recipe is packed with weight loss-friendly ingredients like avocado? A match made in culinary heaven!

Vegan Kale Salad with Orange Miso Dressing

Vegan Kale Salad with Orange Miso Dressing

Savoring each bite, this vegan kale salad is an explosion of flavors. The raw kale is elevated by the recipe’s unique method, making it a treat to devour. The addition of edamame transforms the salad from a side dish to a satisfying meal. The vibrant orange and carrot hues add a pop of color, while their natural sweetness harmonizes with the tangy flavors. Meanwhile, the homemade dressing masterfully balances sweet and creamy notes, courtesy of its orange and tahini components.

Sprouted Brown Rice and Tuna Stuffed Pepper Salad

Sprouted Brown Rice and Tuna Stuffed Pepper Salad

Indulge in this nutritious tuna salad by combining flaked tuna with the wholesome goodness of sprouted brown rice, creamy hummus, and briny olives. Add some refreshing crunch from cucumber and juicy sweetness from tomatoes, all nestled within a vibrant raw bell pepper ‘vessel’. This Mediterranean-inspired delight boasts an impressive nutritional profile per serving: 211 calories, 5g of fats, 14g of protein, 29g of carbs, 5g of fiber, and only 4g of sugar.

Perfect for the summer months, this recipe elevates tuna salad to new heights.

Tom Yum Soup with Noodles

Tom Yum Soup with Noodles

Indulge in the comforting warmth of this Tom Yum soup, perfect for a satisfying lunchtime meal. This flavorful broth, infused with lemongrass, fish sauce, and spicy Thai red chili garlic sauce, is packed with tender shrimp, crunchy veggies, and creamy coconut milk. Shiitake mushrooms and juicy tomatoes add depth to each spoonful. Serve it over rice noodles for a filling and deliciously balanced meal. Nutrition information per serving: 123 calories, 1.1g fats, 12.3g protein, 13.5g carbs, 0.

7g fiber, and 1.7g sugar.

Cucumber Dill Avocado Tuna Salad

Cucumber Dill Avocado Tuna Salad

Indulge in this refreshing and mayo-free salad, boasting an impressive nutritional profile per serving. The key highlights are: 264 calories, 12g of fats, 32g of protein, 11g of carbohydrates, 7g of fiber, and a modest 4g of sugar. What’s more, the creamy dressing is crafted using mashed avocado, blended with mustard, lime juice, and dill for an added kick! To add texture, combine your greens with crunchy ingredients like carrot, bell pepper, cucumber, and green onion.

Enjoy your salad loaded on crispy toast or paired with a crisp green leafy salad.

Caprese Pasta Salad

Caprese Pasta Salad

Indulge in the flavors of the Mediterranean with this simple yet refreshing Caprese pasta salad, perfect for a summer barbecue or holiday gathering. The dish requires just a few star players: mozzarella balls, cherry tomatoes, fresh basil, and a tangy balsamic dressing. Combine these ingredients with al dente bow-tie pasta and drizzle your dressing over the top right before serving. This delightful salad boasts impressive nutritional stats per serving: 254 calories, 4.3g of fats, 15.

4g of protein, 38.2g of carbs, negligible fiber, and a manageable 3.8g of sugar.

Mediterranean Vegetable Soup

Mediterranean Vegetable Soup

Savoring every spoonful of this Mediterranean-inspired soup is a treat, boasting an impressive nutritional profile despite its modest 101 calories per serving. The medley of ingredients – including tomatoes, carrots, onions, zucchini, and leek – ensures a rich tapestry of flavors. To add a satisfying crunch, top your bowl with crispy whole-grain croutons, taking in the delightful combination of textures and tastes. With 0.9g of fats, 3.6g of protein, 21.9g of carbohydrates, 5.

2g of fiber, and only 10.5g of sugar, this hearty soup is a guilt-free indulgence perfect for cozying up on cooler days.

Cauliflower in White Sauce

Cauliflower in White Sauce

A serving of this dish provides 192 calories, divided among 8g of fat, 8g of protein, 24g of carbohydrates, and a substantial amount of fiber (7g) and sugar (7g). While cauliflower can be somewhat bland on its own, the addition of a creamy white sauce transforms it into a truly satisfying dish. This rich and indulgent sauce is surprisingly simple to prepare, requiring just butter, flour, milk, and the cooking stock from your cauliflower, along with a touch of mustard for added depth.

To make this dish even more substantial, consider adding peas and boiled potatoes – these will not only add texture but also provide essential nutrients. For an extra burst of protein and flavor, serve with halved boiled eggs if desired.

Indian Chickpea Salad

Indian Chickpea Salad

With just 145 calories per serving, this chickpea salad is an excellent choice for a light and satisfying lunch. The high-protein content of the chickpeas will keep you full until dinner, while the low-calorie vegetables add natural sweetness and texture. A blend of Indian spices – including cumin powder, chaat masala, chili powder, and green chili pepper – brings bold flavor to this salad.

Feel free to customize with your favorite crunchy veggies like potatoes, cucumber, onions, tomatoes, radishes, or carrots.

Quinoa Beet Salad

Quinoa Beet Salad

Indulge in a culinary journey to the Middle East with this nutritious quinoa beet salad, bursting with a medley of flavors and textures. A perfect harmony is struck by the combination of crunchy pistachios against tender quinoa, while sweet golden raisins balance the earthy sweetness of beets. The zesty lemon juice, pungent garlic, and aromatic roasted cumin powder in your dressing come together to create a truly flavorful experience.

As you gaze upon the vibrant color and take in the herby aroma of this wholesome salad, you’ll find yourself eager to dig in and savor each bite.

Chicken Shawarma Collard Wraps with Yogurt Dill Sauce

Chicken Shawarma Collard Wraps with Yogurt Dill Sauce

Opt for a lower-calorie option in this recipe by swapping traditional tortillas for nutritious collard greens. These leaves will envelop crunchy vegetables, flavorful shawarma-spiced chicken, and a tangy yogurt-based sauce. To simplify prep time, start with pre-cooked spiced chicken. Then, create your creamy sauce by blending together yogurt, tahini, fresh dill, and lime juice. Layer the filling ingredients – including succulent chicken and crisp veggies – within the collard green wraps.

And when you slice through the middle of each wrap, be prepared to be delighted by the vibrant colors and enticing aromas that await you!

Seared Ahi Tuna

Seared Ahi Tuna

For a quick and nutritious lunch option, seared ahi tuna is an excellent choice. To achieve this, it’s essential to purchase sashimi-grade fish, which ensures the safety of consuming raw or undercooked fish. To prepare the tuna, coat it with sesame seeds and then quickly sear it over high heat, leaving the center slightly raw. This grade of tuna is crucial for food safety.

Pair your tuna with a zesty sauce crafted from soy sauce, hoisin sauce, rice vinegar, and sesame oil to add depth and complexity to the dish.

Garlic Butter Shrimp

Garlic Butter Shrimp

Indulge in this delightful shrimp dish, which boasts an impressive nutritional profile per serving: 215 calories, 12g of fats, 23g of protein, and a negligible amount of carbs, fiber, sugar. The succulent shrimps are elevated by a zesty lemon-garlic sauce that’s bursting with flavor. To create this mouthwatering condiment, combine butter, minced garlic, salt, and pepper. Consider adding Italian seasoning for an extra boost.

Once the sauce is prepared, stir in some fresh lemon juice and parsley before serving. For a filling meal, pair the shrimps with noodles or opt for a light, refreshing green salad. As one of the most versatile low-calorie foods, shrimp can be easily incorporated into any meal, making it an excellent addition to your diet.

Cantaloupe Salad

Cantaloupe Salad

Indulge in this revitalizing cantaloupe salad, perfect for sizzling summer days when the season’s sweetest melons are at their peak. With its harmonious blend of sweet and savory flavors, it makes a fantastic side dish or light lunch option. The refreshing combination of crisp cucumber, peppery arugula, and succulent cantaloupe is elevated by the natural sweetness of strawberries. To add some satisfying texture, toss in some tender quinoa.

Complete your salad with a drizzle of a zesty dressing featuring lemon and lime juice, honey, mint, and basil for a symphony of flavors that will leave you craving more.

Shrimp Ceviche

Shrimp Ceviche

When it comes to warm weather, shrimp ceviche is an ideal choice due to its light and refreshing nature. This dish combines succulent shrimp with a harmonious blend of sweet, spicy, and savory flavors. The spiciness from the jalapeños, pungency of shallots, and freshness of cilantro expertly complement the taste of the shrimp. To add a delightful contrast, crisp cucumber and juicy mango are incorporated, providing a revitalizing twist.

Meanwhile, a handful of crunchy tortilla chips serves as an excellent accompaniment to this delectable ceviche, making it a perfect pairing for any outdoor gathering or casual evening.

Mexican Corn Salad

Mexican Corn Salad

This mouthwatering esquites-style corn salad packs a nutritious punch. Per serving, you can expect to get approximately 193 calories, alongside 10g of fats, 11g of protein, and a balanced mix of 17g carbs, 3g fiber, and 7g sugar. The fresh corn used in this recipe is the star of the show, bringing an authentic Mexican flavor. When selecting your corn, opt for the freshest you can find to get the best taste.

A crunchy red onion adds a delightful texture, while baby spinach and fresh cilantro elevate the dressing with their unique flavors. The result is a vibrant salad that pops with color. No Mexican dish would be complete without a generous sprinkling of cheese. A crumbly, aged cheddar such as Parmesan or aged cheddar works beautifully, adding a richness to each bite.

Waldorf Salad

Waldorf Salad

With only 234 calories per serving, this Waldorf-inspired salad offers a delightful balance of flavors and textures. The combination of crisp apples, juicy grapes, crunchy celery, and toasted walnuts provides a satisfying contrast to the creamy dressing. Made with mayonnaise, sugar, lemon juice, and salt, the dressing can be easily modified by substituting mayonnaise for yogurt to reduce calories. This refreshing salad is perfect for a light summer meal or as a healthy snack option.

Its low calorie count makes it an ideal choice for those looking to keep their diet in check without sacrificing flavor.

Tuna Salad with Capers and Dill

Tuna Salad with Capers and Dill

This tuna salad boasts a nutritional profile that’s just as impressive as its flavor. Per serving, you can expect 143 calories, along with 4g of fats, 22g of protein, 4g of carbs, 1g of fiber, and 2g of sugar. The key to this dish is the harmonious balance of flavors, courtesy of the capers and dill, which bring a fresh yet salty taste to the tuna.

To take it up a notch, some mayo has been swapped out for Greek yogurt in the dressing, resulting in a creamy texture that’s surprisingly low-calorie. Meanwhile, the red onion and celery add a delightful crunch to the mix. When assembled into a sandwich with lettuce and tomato between slices of bread, this tuna salad truly shines.

Greek Chicken Kebab Bowl

Greek Chicken Kebab Bowl

Indulge in this delectable chicken kebab bowl, boasting an impressive nutritional profile per serving: 272 calories, with a satisfying balance of fats (14.72g), protein (19.5g), carbohydrates (16.2g), fiber (2.6g), and sugar (11.4g). The combination of grilled rainbow veggies and juicy Greek-marinated chicken is nothing short of mouthwatering.

To elevate the dish, create a marinade that combines the brightness of lemon juice with the earthy notes of oregano, smoked paprika, onion, and garlic – a flavor profile that’s sure to tantalize your taste buds. And for the finishing touch, drizzle on a refreshing minty yogurt dressing to bring everything together.

Spinach with Eggs

Spinach with Eggs

This Mediterranean-inspired one-pot dish is a hearty and flavorful treat that can be easily adapted to suit various dietary preferences. With just a few essential ingredients, including baby spinach, minced meat or mushrooms for added protein, and eggs, you’re on your way to creating a satisfying meal. The combination of wild garlic pesto, fresh garlic, and nutmeg adds an impressive depth of flavor.

For a vegetarian version, simply omit the meat and add more fresh vegetables, such as mushrooms and tomatoes, to create a wholesome and nutritious dish that’s perfect for a cozy evening in.

Tri-Color Quinoa Bowl

Tri-Color Quinoa Bowl

In just a few minutes, you can indulge in a vibrant and nutritious tri-color quinoa bowl, packed with 238 calories per serving. The dish boasts an impressive nutritional profile, featuring 11g of fats, 5g of protein, 30g of carbohydrates, 4g of fiber, and 8g of sugar. This summer-inspired delight is made possible by the harmonious combination of blackened corn, grilled mango, and diced English cucumber.

To make it even more convenient, prepare your vinaigrette dressing in advance to add a burst of flavor when you’re ready to serve. Not only will this recipe satisfy your cravings, but it’s also an excellent addition to a healthy fall dinner menu that can help you stick to your dietary goals.

Egg Drop Soup with Vegetables

Egg Drop Soup with Vegetables

This Chinese-inspired egg drop soup is a nutritious twist on a classic restaurant dish. With an impressive 236 calories per serving, this recipe is not only delicious but also packed with nutrients. The base of the soup is a rich and flavorful chicken broth, to which you’ll add an array of colorful vegetables including finely chopped bok choi, asparagus, green onions, carrots, and baby spinach. The real showstopper, however, is the fluffy egg ribbons that add a silky texture to each spoonful.

To create these ribbons, simply pour in the eggs while stirring the soup and let the mixture do its magic. The resulting soup is not only healthy but also incredibly satisfying, with a nutrient profile that includes 7g of fats, 15g of protein, 34g of carbohydrates, 8g of fiber, and just 4g of sugar per serving.

Larb Salad

Larb Salad

Indulge in this scrumptious vegan larb salad, where the harmonious blend of lime juice, cilantro, fresh mint, jalapeños, and soy sauce creates a truly mouthwatering experience. To create this masterpiece, you’ll be using tofu as the base ingredient. This delightful combination will leave you craving more with each bite.

Enjoy your vegan larb wrapped in crisp romaine lettuce for a healthy and satisfying lunch option, boasting an impressive nutritional profile: per serving, expect 231 calories, 5g of fats, 18g of protein, 37g of carbs, 14g of fiber, and 23g of sugar.

Shirataki Noodles Stir Fry

Shirataki Noodles Stir Fry

When it comes to nutrition information, Shirataki noodles offer a compelling profile per serving: 151 calories, 2g of fats, 7g of protein, 24g of carbohydrates, and an impressive 5g of fiber. The sugar content is relatively moderate at 9g. One of the unique benefits of these noodles is that they have no discernible taste, making them an excellent canvas for experimenting with various flavors.

Their bouncy texture also makes them a natural pairing with crunchy vegetables like carrot, red bell pepper, and shredded cabbage – though feel free to substitute with your preferred options. The real magic happens when you combine the noodles with rich Asian-inspired sauces featuring oyster sauce, soy sauce, and sesame oil. The result is a harmonious balance of flavors that elevates the humble noodle into a culinary delight.

Thai Prawn Salad with Mango

Thai Prawn Salad with Mango

Indulge in the delightful combination of flavors and textures in this Thai prawn salad recipe. Per serving, you can expect a nutritional breakdown that includes 427 calories, 28g of fats, 23g of protein, 25g of carbohydrates, 6g of fiber, and 12g of sugar. Imagine yourself lounging on a sunny beach as you savor each bite of this vibrant salad.

The creamy avocado and ripe mango meld together seamlessly with the crisp salad leaves, while the succulent shrimp and crunchy peanuts provide an exciting contrast of textures. To take your taste buds on a thrilling ride, create a zesty dressing using garlic, ginger, lime, sweet chili sauce, and fish sauce. Toss it into your salad and get ready to experience the perfect balance of flavors in every mouthwatering bite.

Sweet Kale Salad with Poppy Seed Dressing

Sweet Kale Salad with Poppy Seed Dressing

When it comes to nutritional information, here’s what you can expect from this serving size: 83 calories, 2g of fat, 5g of protein, 14g of carbohydrates, and a decent amount of fiber at 2g. Sugar content is slightly higher at 8g. While some may find kale’s strong flavor polarizing, when paired with the sweet elements in this recipe, it’s a game-changer.

The combination of raw chopped kale, sliced Brussels sprouts, broccoli slaw, dried cranberries, and pumpkin seeds creates a delightful medley of flavors and textures. To take it to the next level, add some bold ingredients like apple cider vinegar, Dijon mustard, and onion powder to give your dressing a tangy kick. And don’t forget those poppy seeds for an added crunch! With these flavors working in harmony, you’ll be hooked from the very first bite.

Dandelion Salad with Avocado Ceasar Dressing

Dandelion Salad with Avocado Ceasar Dressing

Indulge in this nutritious dandelion salad, featuring a creamy dressing, roasted butternut squash, and crisp greens. The perfect combination for those seeking a culinary adventure. For the best results, use either store-bought or homegrown dandelion greens that are clean and unfertilized, boasting a distinct bitter green taste reminiscent of collard leaves.

Don’t overlook the potential of your squash seeds – roast them in a blend of smoked paprika, garlic powder, salt, and pepper to create a delicious topping for your avocado salad. With its impressive array of superfoods, this dish is an excellent addition to any healthy diet, providing a boost to your overall well-being.

Hawaiian Poke

Hawaiian Poke

When it comes to the nutritional breakdown of this delicious Hawaiian poke dish, here’s what you can expect per serving: * Calories: 107 * Fats: a manageable 5g * Protein: an impressive 14g * Carbs: a relatively low 2g * Fiber: 1g for added digestive benefits * Sugar: only 1g, making it a great option for those watching their sugar intake. To make this tasty dish, you’ll need to start with some sashimi or sushi-grade tuna. Then, add in some crunchy texture from red onion and scallions.

The key is a flavorful dressing made with soy sauce, sesame oil, sesame seeds, and coarse sea salt. Serve your poke over white rice and top it off with creamy avocado slices for a well-rounded meal that’s both healthy and satisfying.

Vegan Vegetable Fritters

Vegan Vegetable Fritters

Indulge in a guilt-free treat for the whole family! Our veggie-packed fritters offer a delightful combination of textures – crispy on the outside and tender within. The perfect blend of colorful carrots, zucchini, and yellow corn is balanced by the binding power of soft potato and spelt flour. A sprinkle of minced garlic, smoked paprika, ground cumin, and dried parsley adds depth to each bite.

Enjoy your golden-fried fritters with a drizzle of your favorite dressing or vegan sour cream for an added layer of flavor.

Pizza Stuffed Portobello Mushrooms

Pizza Stuffed Portobello Mushrooms

Indulge in a guilt-free twist on your favorite takeout pizza by stuffing portobello mushrooms! Each serving boasts a nutritional profile that’s hard to resist: 200 calories, 15.4g of fats, 9.7g of protein, 6.9g of carbs, and a respectable 1.7g of fiber. The added bonus? A mere 3.6g of sugar. To elevate this healthier pizza option, top your ‘shrooms with classic combinations like pizza sauce, shredded mozzarella, and pepperoni, or opt for leaner protein sources like shredded chicken.

A pinch of Italian seasoning and a sprinkle of fresh basil add the perfect finishing touches to these flavorful, fiber-rich treats.