It’s time to look forward to lunch again. Spruce up your meal routine with these simple, flavorful lunchtime favorites that come together in a matter of minutes — no more canned soup or boring lunch meat sandwiches! Prep a few of these 15-minute meals — all under 400 calories — on Sunday to stay energized at work all week long.
11 Fifteen-Minute Lunches Under 400 Calories
1. Greek Roasted Red Pepper Wraps | Maebells
Make lunch in a flash with these fuss-free wraps featuring roasted red peppers, spinach, mushrooms, cucumber, feta, goat cheese, olives and green onions. Toasted whole-wheat wraps add a fiber boost, but feel free to substitute a gluten-free version if necessary. Serve with hummus on the side for dipping. Recipe makes 1 serving.
Nutrition (per serving): Calories: 236; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 769mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 6g; Protein: 9g
2. Skinny Egg Salad | Kim’s Cravings
Combining hard-boiled eggs with protein-rich Greek yogurt creates a scrumptious stand-in for traditional (not-so-healthy) egg salad. Fresh parsley, lemon zest and dill add a refreshing twist to this tasty lunch. Serve on whole-grain pita or wrapped in lettuce leaves. Recipe makes 5 servings at 1/3 cup each.
Nutrition (per serving): Calories: 143; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 227mg; Sodium: 282mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 2g; Protein: 9g
3. Mason Jar Quinoa Salad | Fit Foodie Finds
This salad in a jar is perfect for grab-and-go lunches throughout the week. Layering the greens on top with the crisp veggies on bottom prevents the lettuce from getting soggy by lunchtime. Simply shake up the quinoa, black beans, corn, tomatoes and Greek yogurt dressing for a delicious lunch in minutes. Recipe makes 4 servings.
Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g
4. Healthy Burrito Bowl | Pop Sugar
Did you know the typical burrito bowl can have over 700 calories? Whittle your waistline and your wallet with this version that you can make right at home. Precooked chicken breast and a few healthy staples like black beans and Greek yogurt help this meal come together in minutes. Serve with guacamole on the side. Recipe makes 1 serving.
Nutrition (per serving): Calories: 350; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2gg; Cholesterol: 77mg; Sodium: 241mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 4g; Protein: 43g
5. High-Protein Chicken Salad | MyFitnessPal’s Original Recipes
Put your leftover chicken to good use with this super-simple chicken salad. Creamy Greek yogurt, sweet grapes and crisp apples are a unique, tangy combo with lean shredded chicken. Recipe makes 6 servings at 3/4 cup + 2 slices whole-grain bread + 1 medium lettuce leaf each.
Nutrition (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 218mg; Carbohydrate: 54g; Dietary Fiber: 9g; Sugar: 3g; Protein: 12g
6. Curried Chickpea Salad | Hummusapien
Say hello to a delicious lunch you won’t want to share! Crunchy cashews, bell peppers, raisins, green onion and a creamy curry dressing make a salad for the books. It’ll just get more flavorful in the fridge, so feel free to double it if you’re feeding lots of hungry mouths. Recipe makes 5 servings.
Nutrition (per serving): Calories: 379; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 54mg; Sodium: 831mg; Carbohydrate: 54g; Dietary Fiber: 13g; Sugar: 17g; Protein: 14g
7. Chickpea, Red Pepper and Arugula Salad | Cooking Light
Whip up this easy Mediterranean-inspired salad by combining canned chickpeas, olives and jarred roasted red peppers. Feel free to add leftover grilled chicken or salmon for a protein boost and a sprinkle of feta for tang. Keep the dressing on the side and pile the arugula on top so the salad will last in the fridge all week. Recipe makes 4 servings.
Nutrition (per serving): Calories: 304; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 7mg; Sodium: 410mg; Carbohydrate: 46.5g; Dietary Fiber: 7g; Sugar: 17g; Protein: 10g
8. Avocado Tuna Salad | The Healthy Maven
Ditch the mayo, and add creamy, heart-healthy avocado to your next batch of tuna salad. Celery and onion add flavor and crunch to this lunchtime staple. Serve in romaine lettuce for a dose of greens or on toasted whole-grain bread. Recipe makes 4 servings at 1/2 cup each
Nutrition (per serving): Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 320mg; Sodium: 550mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 2g; Protein: 15g
9. Little Italy Chicken Pitas | Cooking Light
This flavorful lunch uses the oil from sun-dried tomatoes to create an easy, tasty vinaigrette. Fresh basil, balsamic vinegar and grated Asiago cheese combine with leftover shredded chicken breast for a high-protein meal that comes together in no time. Serve in whole-wheat pitas with mixed greens, tomato and onion if desired. Recipe makes 6 servings at 2 stuffed pita halves each.
Nutrition (per serving): Calories: 342; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 56mg; Sodium: 397mg; Carbohydrate: 37g; Dietary Fiber: 2g; Sugar: 3g; Protein: 26g
10. Tuna, Fennel and Bean Salad | Real Simple
This flavorful bean salad features bitter, spicy radicchio, a red and white leafy “green” that’s common in Italian cuisines. Tuna packed in oil lends rich, satisfying flavor and gets paired with earthy cannellini beans. It’s seasoned simply with olive oil, fresh lemon juice and shallots. This makes a great lunchbox meal! Recipe makes 4 servings.
Nutrition (per serving): Calories: 355; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 38mg; Sodium: 549mg; Carbohydrate: 25g; Dietary Fiber: 11g; Sugar: 4g; Protein: 25g
11. Chickpea and Edamame Salad | Mother Thyme
Take your lunch box up a notch with this wholesome, vegan-friendly meal piled high with crisp veggies, chickpeas, edamame and dried cranberries. A simple herb vinaigrette brings it all together without weighing you down. Serve over mixed greens. Recipe makes 4 servings.
Nutrition (per serving): Calories: 363; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 718mg; Carbohydrate: 48g; Dietary Fiber: 16g; Sugar: 8g; Protein: 15g
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