Healthy Lunch Ideas For Weight Loss: 80 Low-Calorie Lunch Recipes
Breakfast may get touted as the most important meal of the day, but that doesn’t mean you should forget about lunch. Your midday meal is just as important—and not only because it gives you an excuse to take a break from work.
Whether you prefer a sandwich, a salad, or a grain bowl, eating a protein- and fiber-packed lunch will set you up for success, helping you maintain your energy levels and preventing an afternoon crash. It’s also crucial to weight loss (in part, because it keeps you from snacking mindlessly all day).
“When you skip lunch, this could cause blood sugar levels to drop and hunger levels to rise,” says Amber Pankonin, RD, a registered dietitian, chef, and founder of Stirlist. “This can lead to overeating later in the day, which doesn’t help when you’re trying to decrease overall calories for weight loss,” she explains.
Meet the expert: Amber Pankonin, RD, is a registered dietitian, chef, and founder of the food blog Stirlist.
Lunch *can* be exciting, even when you’re keeping things healthy. From creamy (vegan!) chickpea salad sandwiches to comforting protein-packed soups, there’s a dish that is full of flavor and loaded with nutrients here for you. Keep scrolling for 80 tasty low-calorie lunch recipes. You’ll find vegetarian and keto options galore, as well as comforting pastas, hearty soups and high-protein salads.
One thing to note, however: Caloric needs are highly individual (so, too, is how you balance your macros). So, you might choose to combine some of these options—or pair with something else, like a mandarin or an apple—to ensure you’re getting the proper nutrients. If you’re unsure how many cals or macros to aim for per day or per meal, talk to a doctor or registered dietitian.
Want more healthy meal ideas? Sign up for WH+ now to unlock the exclusive Women’s Health High Protein Meal Prep Manual, plus members-only workouts and fitness challenges, and more.
1. Greek Chicken and Farro Salad
Calories (per serving): 380
Nutty, chewy farro is an MVP whole grain, packing tons of fiber, protein, and minerals like zinc and magnesium. Paired with lean, juicy chicken breast, it makes for a serious power lunch that will also keep you satiated for hours.
Get the Greek Chicken and Farro Salad recipe.
2. No-Cook Salmon Salad Tartines
Calories (per serving): 348
Only have five minutes? Thanks to canned salmon (which is packed with protein and omega-3s), you can assemble these open-faced sandwiches in no time at all.
Get the No-Cook Salmon Salad Tartines recipe.
3. Asparagus and Scallion Frittata
Calories (per serving): 280
The beauty of a frittata is in its versatility. Throw random ingredients into some scrambled eggs, add a splash of dairy, and bake until set. Easy, right? This cast iron situation features a ton of asparagus, plus a small amount of sour cream and grated gruyere, which add just the right amount of richness.
Get the Asparagus and Scallion Frittata recipe.
4. Smoky Chicken Quinoa Soup
Calories (per serving): 488
Boost the protein of salads or soups by adding quinoa to the equation (1 cup cooked contains 8 grams of the macro, per the USDA). Round out your bowl with fire-roasted tomatoes, shredded chicken, sweet butternut squash, and bone broth. Sprinkle with roasted pepitas for some nice crunch.
Get the Smoky Chicken Quinoa Soup recipe.
5. Chickpea Salad Sandwiches
Calories (per serving): 472
This fiber-rich chickpea salad makes a surprisingly filling plant-based swap for tuna salad that won’t leave you falling asleep during your afternoon meeting. Nutritional yeast introduces a savory, umami flavor—plus a ton of health benefits, too (including vitamins B12, B6 and folate).
Get the Chickpea Salad Sandwiches recipe.
6. Roasted Veg Salad
Calories (per serving): 486
With a creamy tahini dressing, toasted seeds, and a mix of raw and roasted vegetables, this recipe is the polar opposite of a Sad Desk Lunch.
Get the Roasted Veg Salad recipe.
7. Smoky Manhattan Clam Chowder
Calories (per serving): 245
Less calorie-dense than is creamier cousin, New England clam chowder, this tomato-based soup still packs a ton of seafood flavor (and lots of veggies) into a single bowl.
Get the Smoky Manhattan Clam Chowder recipe.
8. Chopped Chickpea Salad With Pomegranate Molasses Vinaigrette
Calories (per serving): 377
Call it lazy falafel or call it an extra-fancy chopped salad. Either way, this dish is bursting with fun flavors and textures, plus a dreamy dressing, and the fiber-fat-protein combo will keep you full until dinner time.
Get the Chopped Chickpea Salad With Pomegranate Molasses Vinaigrette recipe.
9. Shrimp, Cucumber, and Tomatillo Aguachile
Calories (per serving): 343
This take on the Mexican-style ceviche uses cooked shrimp and coconut water. It’s equal parts fiery (thanks to serrano chiles) and refreshing (courtesy of hydrating ingredients like cucumbers and tomatillos).
Get the Shrimp, Cucumber, and Tomatillo Aguachile recipe.
10. Endive Salad With Chicken and Blue Cheese
Calories (per serving): 446
This deliciously retro salad incorporates chicken, Blue cheese, and cooked barley for a satisfying meal that still clocks in at under 500 calories.
Get the Endive Salad With Chicken and Blue Cheese recipe.
11. Gochujang Steak Salad With Sugar Snaps and Radishes
Calories (per serving): 302
Steak? Yes please. Opt for a leaner cut, like flank, then serve it with fresh, colorful veg and a punchy gochujang-based dressing.
Get the Gochujang Steak Salad With Sugar Snaps and Radishes recipe.
12. Bok Choy, Radish, and Chicken Soba in Dashi Broth
Nutty whole-grain soba isn’t just fun to slurp; it’s also *really* good for you. Made from buckwheat—a protein-rich pseudo-cereal that’s naturally gluten-free—soba noodles help in regulating blood sugar, which works to keep you feeling satiated for longer.
Get the Bok Choy, Radish, and Chicken Soba in Dashi Brothrecipe.
13. Salmon Smørrebrød Salad
Calories (per serving): 325
Combining everything bagel-seasoned salmon with homemade pumpernickel croutons, this Scandinavian-inspired salad isn’t just pretty. It’s loaded with healthy, filling fats, energy revving protein, and nutrient-dense whole grains, too.
Get the Salmon Smørrebrød Salad recipe.
14. Curried Carrot-Tomato Soup With Chickpea Gremolata
Calories (per serving): 316
Way better than what you’d get out of a can. Sweet, earthy carrots pair beautifully with the acidity in tomatoes, making for a savory, complex soup.
Get the Curried Carrot-Tomato Soup With Chickpea Gremolata recipe.
15. Healthy Chicken Fajita Wrap
Calories (per serving): 259
IKYK lettuce wraps are a great way to cut down on carbs and calories. But, you’ll only want to eat them if you’re filling them with something good. Try this spicy fajita-inspired chicken situation, which has a bit of smokiness to it, thanks to the addition of canned chipotles in adobo.
Get the Healthy Chicken Fajita Wrap recipe.
16. Sardines With Jicama, Avocado, and Corn Nuts
Calories (per serving): 434
There are a ton of reasons everyone should stan sardines. Like canned salmon, tins of this tasty little fish are relatively low-cal, yet rich in protein and healthy fats, which makes them ideal for rounding out a salad (like this one) without adding a ton of calories.
Get the Sardines With Jicama, Avocado, and Corn Nuts recipe.
17. Cucumber and Cress Toasts With Horseradish Chickpea “Aioli”
Calories (per serving): 252
It may look like a glorified salad on toast, but this recipe has a (plant-based) trick up its sleeve: a homemade ‘aioli’ made from aquafaba, the brine that canned chickpeas are in. The creamy vegan spread balances out the peppery watercress topping. Pair with a cup of soup for an even more filling meal.
Get the Cucumber and Cress Toasts With Horseradish Chickpea “Aioli” recipe.
18. Grilled Fish Tacos
Calories (per serving): 234
Consider this your excuse to get outside and sneak a li’l sunshine in. Grilling fish is a healthier alternative to deep-frying, and the smoky charred flavor plays nicely with all the fresh crunchy toppings.
Get the Grilled Fish Tacos recipe.
19. Chilled Creamy Basil and Pea Soup
Calories (per serving): 232
Blend up a batch of this hydrating, veg-packed soup to stash in the fridge for a few days. It’ll be ready to eat, whenever you are.
Get the Chilled Creamy Basil and Pea Soup recipe.
20. Sautéed Chickpeas and Spaghetti Squash
Calories (per serving): 283
Spaghetti squash makes a satisfying lower-calorie stand-in for your typical noodles. Plus, it’ll cook up in the microwave in just about 10 minutes. Toss with your go-to jarred marinara or opt for something a li’l healthier, like this onion, chickpea and herb combo.
Get the Sautéed Chickpeas and Spaghetti Squash recipe.
21. Super Green Soup With Parm Crisps
Calories (per serving): 337
With 25 grams of protein per cup, this spinach-packed soup has got a ton of the good stuff.
Get the Super Green Soup With Parm Crisps recipe.
22. Cumin-Roasted Cauliflower and Romanesco Salad
Calories (per serving): 288
The secret to a satisfying low-calorie salad? A mix of roasted and raw veggies, crunchy nuts, and fresh herbs—plus a creamy, plant-based dressing.
Get the Cumin-Roasted Cauliflower and Romanesco Salad recipe.
23. Grilled Little Gem and Asparagus Tonnato
Calories (per serving): 425
This take on the Italian tuna sauce (tonnato) feels indulgent without being too heavy. The silky-smooth, umami-rich sauce contains just a couple of tablespoons of mayo, and tastes *amazing* drizzled over grilled gem lettuce and asparagus—though feel free to sub in your favorite seasonal veg depending on the time of year.
Get the Grilled Little Gem and Asparagus Tonnato recipe.
24. Egg Roll In A Bowl
Calories (per serving): 281
This recipe takes all the good fillings of a classic egg roll and puts them in a fresh and healthy bowl, featuring juicy meat or tofu, fresh ginger and garlic, soy sauce, and tons of thin strips of fresh veggies. It tastes phenomenal reheated too, trust.
Get the Egg Roll in a Bowl recipe from Well Plated.
25. Chicken Tortilla Soup
Calories (per serving): 142
This inspired tortilla soup is seasoned with tomato and pasilla pepper, plus loads of sautéed veggies that can be topped with baked tortilla strips, avocado, panela cheese, chopped cilantro, and a dash of fresh lime juice.
Get the Chicken Tortilla Soup recipe from Muy Delish.
26. Vegan Spinach And Sun-Dried Tomato Pasta
Calories (per serving): 471
This creamy vegan pasta is budget- and time-friendly—it takes just 20 minutes to make. It features garlic, spinach, and basil, with the flavor punch of sun-dried tomatoes. You can store it up to five days in the fridge, so it’s a great option for a full week of lunches.
Get the Vegan Spinach and Sun-Dried Tomato Pasta recipe from Make It Dairy Free.
27. Whole30 Chicken Salad
Calories (per serving): 252
This protein-packed chicken salad is Whole30- and keto-friendly. It’s made with mayo, Dijon mustard, celery, and grapes for great crunch and flavor. It keeps for three to five days, and you can whip it up in just 10 minutes. It’s also great for muscle gain.
Get the Whole30 Chicken Salad recipe from Food Faith Fitness.
28. Slow Cooker Yellow Chicken Curry
Calories (per serving): 357
This hearty chicken curry is made with a base of coconut milk, peanut butter, soy sauce, garlic, and ginger. It has a kick thanks to cayenne pepper and is also full of veggies. You can freeze this for up to two months, so this big batch is perfect for storage.
Get the Slow Cooker Yellow Chicken Curry recipe from Ambitious Kitchen.
29. Venezuelan Arepas
Calories (no filling): 110
Arepas are drool-worthy cornmeal pockets that you can fill with favorite vegan dishes, writes Michelle, the creator of this recipe and who is behind the Healthier Steps recipe site.
Get the Venezuelan Arepas recipe from Healthier Steps.
30. Chinese Garlic Tofu Stir Fry
Calories (per serving): 315
You’re going to drool over the sticky soy garlic sauce coating the tofu in this dish, except it doesn’t really contain soy—it’s made with coconut aminos. Pair the tofu with veggies or rice to complete your meal.
Get the Chinese Garlic Tofu Stir Fry recipe from Shuangy’s Kitchen Sink.
31. Garlic Shrimp And Asparagus With Zucchini Noodles
Calories (per serving): 321
Lunch will be ready in 20 if you just grab a spiralizer to prep your nutrient-packing zoodles. This recipe calls for less than 10 ingredients, and most of them are spices and garnishes like sea salt and chopped parsley.
Get the Spicy Shrimp and Asparagus With Zucchini Noodle Pasta recipe from Eating Bird Food.
32. Kimchi Tempeh Tacos
Calories (per serving): 336
Kimchi is tasty on its own, but in a taco, it’s next-level. The tacos also use tempeh as their “meat,” but to make them completely vegan, swap the sour cream and mayo for some dairy-free alternatives.
Get the Kimchi Tempeh Tacos recipe from Live Eat Learn.
33. Vegan Gyros With Tempeh
Calories (per serving): 262
You’re going to want to dive into these vegan gyros ASAP. They sub the lamb meat with flavorful tempeh you’ll cook and dress with a Greek-inspired marinade made with ingredients like thyme, tamari, and garlic.
Get the Tempeh Gyros recipe from Veggies Don’t Bite.
34. Noodleless Chicken Pad Thai
Calories (per serving): 345
This dish swaps the noodles for loads of veggies, including broccoli slaw, cabbage, and carrot, so you can bet it’s packed with nutrients. The dish is also gluten-free and Whole30-approved.
Get the Healthy Chicken Pad Thai recipe from The Real Food RDs.
35. Keto Egg Drop Soup
Calories (per serving): 332
Made with I Heart U Mami’s grandma’s secret seasonings, you can bet this egg drop soup gets as close to the OG version as possible. The star ingredient is clearly egg, but the recipe also calls for chicken thighs.
Get the Egg Drop Soup recipe from I Heart U Mami.
36. Street Corn Pasta Salad with Cilantro Pesto and Goat Cheese
Calories (per serving): 343
Street corn + cilantro pesto = sooo much flavor—it’s hard to find something this dish doesn’t have. But you can add grilled chicken, shrimp, or black beans if you’re looking for a boost of protein.
Get the Street Corn Pasta Salad recipe from Ambitious Kitchen.
37. Paleo Turkey Pot Pie
Calories (per serving): 477
This turkey pot pie is the comfort food you’ve been missing. It’s basically turkey and vegetables dressed in a light thyme-sage gravy, and it’s the perfect healthy lunch idea for a day you’re feeling cozy.
Get the Paleo Turkey Pot Pie recipe from The Real Food RDs.
38. Crispy Baked Buffalo Cauliflower Tacos
Calories (per serving): 164
The crispy buffalo cauliflower in this recipe is a tasty substitute for chicken. Add what you want for toppings—roasted veggies, avocado, cabbage. There’s room for customization.
Get the Crispy Baked Buffalo Cauliflower Tacos recipe from Veggies Don’t Bite.
39. Low Carb Spaghetti Carbonara
Calories (per serving): 421
The spaghetti in this recipe is actually made from butternut squash noodles, which are a bit heartier than zucchini noodles. But, this decadent creamy sauce will work with any veggie noodle.
Get the Low-Carb Spaghetti Carbonara recipe from The Gestational Diabetic.
40. Tuscan Beans With Artichoke And Spinach
Calories (per serving): 406
This Tuscan bean salad is topped with a flavored oil and can be customized with your choice of fill-ins (black olives, capers, toasted pine nuts), though this recipe is made with artichokes and spinach.
Get the Tuscan Beans With Artichokes and Spinach recipe from Easy Cheesy Vegetarian.
41. Instant Pot Cashew Chicken
Calories (per serving): 289
This recipe replaces a few things you would add while making the classic takeout staple in order to make the dish paleo, gluten-free, keto, and Whole30-approved.
Get the Instant Pot Cashew Chicken recipe from Shuangy’s Kitchen Sink.
42. Cabbage Lentil Soup
Calories (per serving): 215
Soup is the ultimate healthy comfort food, and this one’s loaded with veggies, like tomatoes and cabbage. It’s also made with miso paste to give it an extra kick of flavor.
Get the Cabbage Lentil Soup recipe from Eating Bird Food.
43. Pesto Chicken Stuffed Zucchini Boats
Calories (per serving): 405
These chicken-stuffed zucchini boats are dressed in homemade pesto and topped with cheesy parmesan goodness, though you can skip the cheese if you prefer.
Get the Pesto Chicken Stuffed Zucchini Boats recipe from Ambitious Kitchen.
44. Cauliflower Walnut Lettuce Tacos
Calories (per serving): 231
These plant-based tacos nix the tortilla, cutting down on the carb content, and they’re totally meat-free. Oddly enough, a mixture of walnuts and cauliflower (which is packed with fiber, BTW) achieve a meaty consistency.
Get the Cauliflower Walnut Lettuce Tacos recipe from Meg Unprocessed.
45. Tortellini Primavera
Calories (per serving): 379
One-pot cooking makes any dish 100 times better and easier. Bless the no-hassle meal. This tortellini is just that, plus it’s packed with veggies and dressed in a light sauce made from butter and olive oil.
Get the Tortellini Primavera recipe from Girl Gone Gourmet.
46. Caribbean Shrimp Tacos With Mango Salsa
Calories (per serving): 300
I don’t know what’s better in this recipe: the tangy lime shrimp marinade or the sweet mango salsa. Either way, both pair up to make every bite of these shrimp tacos a tasty mouthful.
Get the Caribbean Shrimp Tacos With Mango Salsa recipe from Healthful Blondie.
47. Cabbage Stir Fry
Calories (per serving): 235
This tasty cabbage Chinese-inspired stir-fry is budget-friendly, veggie-filled, and low-carb, plus it’ll satisfy all your cravings for takeout.
Get the Cabbage Stir Fry recipe from Well Plated By Erin.
48. Vegan Green Bean Casserole
Calories (per serving): 207
If green bean casserole has always been that dish you’ve met with a side-eye, you definitely haven’t tried this recipe. This twist on the green bean casserole is crisp, creamy, and prepped with a bunch of vegan whole foods.
Get the Healthy Vegan Green Bean Casserole recipe from Veggies Don’t Bite.
49. Paleo Chicken And Broccoli Stir-Fry
Calories (per serving): 209
Throw this quick and easy-to-make chicken and broccoli stir-fry over a bed of cauliflower rice and check having a tasty lunch off your to-do list today.
Get the Paleo Chicken and Broccoli Stir-Fry recipe from I Heart Umami.
50. Lemon-Thyme Chicken With Shaved Brussels Sprouts
Calories (per serving): 455
This fresh meal comes together in just 25 minutes. In addition to the Brussels, it includes apple, dried cranberry, Romano cheese, and hazelnuts. Make it for dinner, then eat leftovers for lunch the next day (or two)—the recipe makes up to four servings.
Get the Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe.
51. Masala Crockpot Pulled Chicken
Calories (per serving, chicken only): 170
Pulled chicken on sweet potato bun sliders—need I say more? Just make sure to add your ‘buns’ to the calorie count, as the count here doesn’t account for them.
Get the Masala Crockpot Pulled Chicken recipe from Shuangy’s Kitchen Sink.
52. Spinach-Bacon Pumpkin Mac And Cheese
Calories (per serving): 489
Anything pumpkin is always a win, but when it’s used to make a creamy cheese sauce for some mac and cheese comfort food, even better. The dish also packs veggies like spinach, as well as bacon.
Get the Spinach-Bacon Pumpkin Mac and Cheese recipe from Ambitious Kitchen.
53. Burger Bowl With Special Sauce
Calories (per serving): 400
Burger bowls are seriously underrated. This dish won’t make you miss the buns, and it includes fries (oven-baked sweet potato wedges to be exact), so you really aren’t missing out. Think of this as fast food that’s not a calorie bomb.
Get the Burger Bowl With Special Sauce recipe from The Real Food Dietitians.
54. Tom Yum Zoodles Soup
Calories (per serving): 234
This tom yum soup swaps noodles for zoodles, upping its veggie content. Its flavor profile is a mix of spicy and sour, so make sure you’re ready for some heat.
Get the Tom Yum Zoodles Soup recipe from Woon Heng.
55. Sweet Ginger Pork Stir-fry
Calories (per serving): 389
This stir-fry is both paleo and keto, plus it’s easy to make. It swaps soy sauce for coconut aminos, which is naturally less salty, and sweeter.
Get the Ginger Pork Stir-Fry recipe from I Heart Umami.
56. Fig And Halloumi Salad
Calories (per serving): 389
This salad only has a few ingredients, but it’s full of flavor. The halloumi adds a little bit of saltiness, while the figs make it sweet. For a finishing touch, you’ll throw on some crunchy pistachios that make every bite even more flavorful.
Get the Fig and Halloumi Salad recipe from Easy Cheesy Vegetarian.
57. Roast Beef And Horseradish Wrap
Calories (per serving): 300
Greek yogurt is a great mayo substitute—even light mayonnaise can’t compare when it comes to saving calories and fat.
Ingredients:
- 2 Tbsp 2% plain Greek yogurt
- 1 Tbsp horseradish sauce
- 2 leaves Bibb lettuce
- 4 slices lean deli-style roast beef
- 4 slices tomato
- 1 cup fresh raspberries
Directions:
- Combine yogurt and horseradish, and spread on lettuce.
- Top with roast beef and tomato, and roll into a wrap.
- Serve with raspberries.
58. Tuna-Avocado Sandwich
Calories (per serving): 350
Some avocado a day may help to keep the doctor away, research shows.
Ingredients:
- 1/3 avocado, mashed
- 1/2 Tbsp lemon juice
- 4 oz white albacore tuna, drained
- 1 thick slice tomato
- 1 piece butter lettuce
- 1 slice red onion
- 1 slice whole-grain bread
Directions:
- Combine avocado with lemon juice, and fold in tuna.
- Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich.
59. Tofu Salad
Calories (per serving): 330
FYI: You’ll find bone-building calcium and antioxidants in almonds. Here, almond butter serves as a key ingredient for a tofu dressing.
Ingredients:
- 1 Tbsp soy sauce
- 1 Tbsp almond butter
- 1/8 tsp minced garlic
- 4 oz tofu, extra firm, thinly sliced
- 1 cup snow peas, slivered
- 1/2 tsp sesame seeds
- 2 Scandinavian crispbread crackers
Directions:
- Whisk soy sauce, almond butter, and garlic.
- Toss with tofu and snow peas.
- Top with sesame seeds, and serve with crackers.
60. Salmon Avocado ‘Sushi’
Calories (per serving): 470
The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation. Or, try this vegan sushi that swaps in lycopene-rich tomatoes.
Ingredients:
- 1/2 avocado, thinly sliced
- 2 oz smoked salmon, thinly sliced
- 1/4 cup cooked rice noodles
- 1/4 papaya, thinly sliced
- 1 Tbsp chopped scallions
- 2 sheets nori seaweed
- 1 lime wedge
Directions:
- Lay fillings on nori sheets, and roll up sushi-style.
- Cut, season with lime juice, and sprinkle with salt and pepper to taste.
61. Fiesta Salad
Calories (per serving): 410
Keep your taco salad healthy by swapping out beef for lean turkey.
Ingredients:
- 4 oz ground turkey (93% lean)
- 1 1/2 tsp Simply Organic Southwest Taco seasoning
- 3 cups shredded romaine lettuce
- 1/4 cup black beans
- 1/2 cup diced tomatoes
- 1/4 cup yellow corn
- 1 Tbsp cotija cheese
- 5 blue-corn tortilla chips, crumbled
Directions:
- Brown turkey in a pan on the stove top, and stir in taco seasoning.
- Toss turkey with remaining ingredients.
62. Winter Sausage And Lentil Salad
Calories: 390
Chances are you aren’t utilizing fennel in your cooking, but you should be—it’s loaded with phytonutrients, vitamin C, fiber, folate, and potassium.
Ingredients:
- 1 link pre-cooked chicken sausage (3 oz)
- 1 tsp garlic salt
- 1/2 cup cooked lentils
- 1/2 bulb fennel, finely diced
- 1/2 Granny Smith apple, finely diced
- 1/2 stalk celery, finely diced
- 2 cups arugula
- 1 tsp olive oil
- 1 tsp red wine vinegar
- 1/2 tsp Dijon mustard
Directions:
- Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for two minutes.
- Remove from heat, stir in fennel, apple, and celery, and serve over arugula.
- Whisk oil, vinegar, and mustard, and drizzle over top.
63. Winter Grains
Calories (per serving): 420
Replace that plain old salad with a grain bowl filled with farro and chickpeas to stay full.
Ingredients:
- 1/4 cup dry farro
- 1 1/2 tsp olive oil
- 1 Tbsp filtered apple cider vinegar
- 1 tsp agave nectar
- 1 tsp orange zest
- 1/2 cup sliced kale
- 1/2 cup chickpeas
- 1/2 blood orange, sectioned
Directions:
- Cook farro (found in the grains aisle or on Amazon) according to package instructions.
- Whisk olive oil, vinegar, agave nectar, and zest for dressing.
- Toss farro with kale, chickpeas, blood orange, and dressing.
64. Spicy Chicken Salad
Calories (per serving): 266
The capsaicin in spicy peppers like jalapeños may have fat-torching powers.
Ingredients:
- 1 cup roasted skinless chicken breast, cubed
- 1 Tbsp fresh lemon juice
- 4 tsp Dijon mustard
- 1/2 jalapeno, diced
- 1/2 medium celery stalk, chopped
- Dash of black pepper
- 1 cup baby spinach
Directions:
Combine the first six ingredients, and serve on a bed of spinach.
65. Open-Faced Lox Sandwich
Calories (per serving): 250
Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.
Ingredients:
- 1 slice pumpernickel bread
- 2 Tbsp part-skim ricotta
- 4 oz smoked salmon
- 2 Tbsp capers
- 1 1/2 Tbsp minced onions
Directions:
Layer in the order listed above.
66. Egg Salad Sandwich
Calories (per serving): 303
Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon. Plus, thanks to the protein in the egg, it’s great for muscle gain.
Ingredients:
- 1 tsp Dijon mustard
- 2 slices multigrain bread
- 1 hard-boiled egg, sliced
- 2 Tbsp shredded cheddar cheese
- 1/4 cup chopped scallion
- 1/4 cup raw spinach
- Juice of 1/4 lemon
Directions:
- Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top.
- Drizzle with lemon juice.
67. Salmon Cucumber Boats
Calories (per serving): 431
Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.
Salmon boat ingredients:
- 3 oz canned pink salmon, drained
- 1 Tbsp capers
- 1 tsp yellow mustard
- 2 Tbsp plain low-fat yogurt
- Dash salt
- Dash pepper
- 1 cucumber
Directions:
- Combine the first six ingredients.
- Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture. Serve with side salad (below).
Side salad ingredients:
- 3/4 cup romaine lettuce
- 2 Tbsp chopped macadamia nuts
- 1 clementine
- 2 tsp olive oil
- 1/2 Tbsp cider vinegar
- Dash salt
- Dash pepper
Directions:
- Combine first three ingredients.
- Toss with the olive oil, vinegar, salt, and pepper.
68. Autumn Pumpkin Mix
Calories (per serving): 387
Roasting squash brings out its natural sweetness.
Ingredients:
- 3/4 cup Brussels sprouts
- 1 cup cubed pumpkin
- 2 tsp olive oil
- 1 oz crumbled goat cheese
- 2 Tbsp pistachios
- 1/2 medium pear, sliced
- 2 Tbsp balsamic vinegar
- 2 tsp yellow mustard
Directions:
- Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through.
- Remove from oven, and toss with remaining ingredients.
69. Open-Faced Turkey And Feta Sandwich
Calories (per serving): 367
Meet the ultimate sandwich-and-salad combo.
Sandwich ingredients:
- 1 slice whole-grain bread
- 3 oz sliced turkey breast
- 1/4 cup baby spinach
- 1/4 cup sun-dried tomatoes
- 1 Tbsp feta
Side salad ingredients:
- 12 yellow or red cherry tomatoes, halved
- 1/4 cup chopped cucumber
- 4 large black olives, chopped
- 1 Tbsp chopped scallion
- 1/2 Tbsp olive oil
- 1/2 tsp fresh lemon juice
- 1 tsp fresh mint
Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.
70. Tabbouleh And Tuna On Greens
Calories (per serving): 374
This grain’s resistant starch could make you resistant to mindless afternoon grazing.
Tabbouleh ingredients:
- 1/2 cup cooked bulgur
- 3 Tbsp finely chopped fresh parsley
- 1/2 medium tomato, chopped
- 1/2 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- 2 Tbsp chopped scallions
- 1/2 clove garlic, minced
Salad ingredients:
- 3 oz canned water-packed light tuna, drained
- 1 1/2 cups red leaf lettuce
- 1 cup romaine lettuce
- 1 medium carrot, shredded
- 1 4-inch whole-wheat pita
Directions:
Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.
71. Chicken Panini
Calories (per serving): 292
Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!
Ingredients:
- 1 1/2 oz sliced low-fat Swiss
- 1 oz sliced reduced-sodium Black Forest deli ham
- 1 oz sliced reduced-sodium deli chicken breast
- 1 whole-wheat roll (12 oz total), sliced and gutted
- 1/4 cup marinara sauce, heated
Directions:
- Heat lightly oiled grill or panini press to medium heat (or use a grill pan).
- Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total.
- Halve sandwich, and serve with marinara sauce for dipping.
72. Mozzarella And Tomato Salad
Calories (per serving): 243
Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.
Ingredients:
- 1 medium tomato, cubed
- 1 oz fresh part-skim mozzarella cheese, cubed
- 1 cup fresh spinach leaves
- 1 clove garlic, pressed
- 1 1/2 tsp olive oil
- 2 tbsp balsamic vinegar
- 2 tsp sunflower seeds
- 1/4 tsp black pepper
Directions:
Combine and toss all ingredients.
73. Grilled Chicken And Pineapple Sandwich
Calories (per serving): 387
Suffering from chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.
Ingredients:
- 1 boneless, skinless chicken breast
- 1 Tbsp teriyaki sauce
- 1 slice Swiss cheese
- 1 slice pineapple (1/2″ thick)
- 1 whole-wheat kaiser roll
- Red onion, thinly sliced (to taste)
- Pickled jalapeno slices (to taste)
Directions:
- Marinate chicken in teriyaki sauce in re-sealable bag in fridge.
- Grill chicken for four to five minutes, flip, and immediately add the cheese to breast. Continue cooking until the cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove and set aside.
- While the chicken is resting, place the pineapple slices and rolls on the grill. Toast the rolls lightly, and cook the pineapple until it’s soft and caramelized, about two minutes on each side.
- Top each roll with chicken, pineapple, onion, and jalapeno.
74. Chicken Goat-Cheese Quesadillas
Calories (per serving): 331
This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor.
Ingredients:
- 3/4 oz goat cheese, softened to room temperature
- 1 Tbsp shredded Monterey jack cheese
- 1/4 tsp virgin olive oil
- 2 Tbsp chopped Vidalia onion
- 1/4 cup frozen corn kernels, thawed
- Pinch ground black pepper
- 1/4 cup diced cooked skinless white-meat chicken
- 1/2 Tbsp chopped fresh cilantro
- 2 six-inch corn tortillas
Directions:
- Combine cheeses in a small bowl. Set aside.
- Heat olive oil in a medium sauté pan over medium-low heat. Add onion, and sauté for two minutes. Add corn and pepper; sauté for one minute.
- Add chicken, and sauté for one minute. Remove from heat, then stir in cilantro.
- Divide cheese mixture, and spread over two tortillas.
- Layer each tortilla with half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray.
- Warm quesadillas over medium heat for five to six minutes, flipping halfway through.
75. Tofu And Cabbage Salad
Calories (per serving): 412
This plant-based protein power house has a mild flavor so it soaks up the flavors of your other ingredients. In this case, those include mandarin oranges and goat cheese.
Ingredients:
- 1 cup shredded red cabbage
- 1 cup chopped raw spinach
- 3 oz firm tofu
- 1/2 cup canned mandarin oranges, packed in juice, drained
- 1 Tbsp pine nuts
- 1 oz soft goat cheese
- 1 1/2 tsp olive oil
- 2 Tbsp balsamic vinegar
Directions:
Combine all ingredients into a salad.
76. Keto Garlic And Sesame Prawns
Calories (per serving): 278
This keto garlic and sesame prawns recipe has 34 grams of protein. Adding a side of red bell peppers or your other favorite veggies is guaranteed to keep you feeling full until dinner time.
Get the Keto Garlic and Sesame Prawns from Diet Doctor.
77. Keto Caprese Chicken
Calories (per serving): 460
With only five ingredients needed, this Caprese chicken will be ready in no time. It’s also a great option for muscle gain.
Get the Keto Caprese Chicken recipe from Diet Doctor.
78. Low-Carb Vegan Buddha Bowl
Calories (per serving): 465
This vegan Buddha bowl is both colorful and full of texture. If the way your meals look visually play a role in how excited you are to eat them, this won’t disappoint. Plus, the healthy fats in this dish slows down digestion and absorption, which makes you feel fuller longer. (Put your meal prep skills to the test and marinate the tofu over night for even more flavor.)
Get the Low-Carb Vegan Buddha Bowl recipe from Diet Doctor.
79. Keto Chicken And Mushroom Casserole
Calories (per serving): 403
A chicken and mushroom casserole is a creamy and healthy alternative for comfort food. The protein in the chicken plus the mushrooms and cauliflower rice provide a low-calorie and well-balanced meal.
Get the Keto Chicken and Mushroom Casserole recipe from Diet Doctor.
80. Spicy Peanut Ramen
Calories (per serving): 400
“This recipe is really filling as it uses both peanuts and vegetables to provide a great source of plant-based protein. You can also substitute the ramen for veggie noodles or zoodles to help lower the calories coming from carbohydrate if desired,” says Pankonin. “And peanuts may help with weight loss due to their fiber content and healthy fats. The original recipe contains around 400 calories per serving and 16 grams of protein.”
Get the Spicy Peanut Ramen recipe from Stirlist.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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