These healthy lunch ideas are all low-calorie options perfect for meal prepping!
Table of Contents
Meal prepping every single day can sound like a chore sometimes but these healthy lunch ideas that we’ve curated are not only tasty and interesting but also offer a balance of protein, healthy fats, fiber, and carbohydrates, making them nutritious and satisfying options for your midday meal. The best part is that they can all be prepped in advance for easy grab-and-go lunches throughout the week. These healthy lunch options are all low in calories, just 300-400 calories and you can adjust portion sizes as needed to fit within your desired calorie range.
Meal Prep: Low Calorie Lunch Ideas
1. Quinoa Salad with Roasted Vegetables and Chickpeas
This is one healthy lunch salad that will have you addicted and it’s so easy to meal prep!
One of my favorite healthy lunch ideas is to meal prep this spin on the quinoa salad. Cooked quinoa tossed with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and chickpeas make one of the best healthy lunch options with a low calorie count of approx. 400-600 calories! You can add a drizzle of balsamic vinaigrette for extra flavor and it takes this recipe that extra mile!
Nutritional Information (per serving, based on 4 servings):
Calories: 450-500 calories
Protein: 13-15 grams
Fat: 15-20 grams
Carbohydrates: 60-70 grams
Fiber: 10-12 grams
2. Turkey and Avocado Wrap
Craving a filling lunch but counting calories? Try this Turkey wrap!
Whenever I’m craving something more filling but still healthy for lunch, I find myself gravitating towards this Turkey wrap! Whole wheat wrap filled with sliced turkey breast, avocado, lettuce, and tomato serves as one of the best low calorie lunch ideas because it’s not only filling but keeps your calorie range in check too with about 400-600 calories. Serve with a side of baby carrots and hummus and it will be so delicious, you will meal prep it again and again!
You can also adjust any ingredients and portion sizes as needed to fit within the desired calorie range and can also customize the wrap by adding other vegetables or condiments!
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 400-450 calories
Protein: Approximately 25-30 grams
Fat: Approximately 15-20 grams
Carbohydrates: Approximately 35-40 grams
Fiber: Approximately 8-10 grams
3. Mason Jar Salad
A mason jar salad is one of the best lunch ideas if you know you’re going to have a busy day!
A salad in a jar is my go-to meal prep if I know I’m going to be having a busy week! Its easy, convenient, less of a clean-up and one of the best healthy lunch ideas!
This mason jar salad is great because its layered salad in a mason jar with a base of mixed greens, cherry tomatoes, cucumber slices, shredded carrots, grilled chicken breast, and a light vinaigrette dressing on the side to make it extra special. When you’re ready to eat, simply shake the Mason jar to distribute all that amazing dressing and then pour the salad into a bowl or eat directly from the jar like me!
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 450-550 calories
Protein: Approximately 30-35 grams
Fat: Approximately 20-25 grams
Carbohydrates: Approximately 35-40 grams
Fiber: Approximately 7-9 grams
4. Stuffed Bell Peppers
These flavorful ground turkey stuffed bell peppers are great as a healthy lunch idea!
I always have my lunches planned if I know I won’t have time to cook and I never want to eat unhealthily because I have no option and I’m hungry, this is why I meal prep for the week! These stuffed bell peppers are one of the best healthy lunch ideas if you’re looking for low calorie lunch ideas or healthy lunch options. This lunch is also just 400-500 calories! It’s one of my favorite healthy lunch ideas to make when I’m in a pinch.
Halved bell peppers stuffed with a mixture of lean ground turkey, quinoa, black beans, corn, and diced tomatoes make for an amazingly tasty meal. Bake until peppers are tender and filling is heated through and you have a hit lunch! Adjust ingredients and portion sizes as needed to fit within the desired calorie range. These stuffed bell peppers are nutritious, flavorful, and satisfying!
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 450-550 calories per serving (2 stuffed pepper halves)
Protein: Approximately 20-25 grams
Fat: Approximately 15-20 grams
Carbohydrates: Approximately 60-70 grams
Fiber: Approximately 12-15 grams
5. Greek Chicken Pita Pocket
This Mediterranean Greek chicken pita pocket is a super healthy lunch idea plus its full of flavor!
If you’ve had Mediterranean food, you know it’s healthy, easy to make and full of flavor! My favorite lunch to meal prep is this whole wheat pita pocket filled with grilled chicken strips, diced cucumber, tomato, red onion, feta cheese, and tzatziki sauce. It’s one of my absolute best healthy lunch ideas to make when I’m craving chicken for lunch.
You can serve this healthy lunch with a side of mixed greens or hummus if you want or its good on its own as well! Adjust ingredients and portion sizes as needed to fit within the desired calorie range. These Greek Chicken Pita Pockets are deliciously flavorful and packed with Mediterranean-inspired ingredients that you will fall in love with.
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 500-600 calories per serving (1 pita pocket)
Protein: Approximately 30-35 grams
Fat: Approximately 15-20 grams
Carbohydrates: Approximately 45-50 grams
Fiber: Approximately 6-8 grams
6. Easy Sushi Bowl
Make my deconstructed sushi bowl for your next lunch meal prep and you won’t be disappointed!
Sushi isn’t just a weekend dinner idea; it can be your next meal prep lunch idea if you want to try it. This easy to make sushi bowl is super healthy, amazingly fresh and delicious and it comes together fast so you can meal prep as many as you want for the whole week! It’s one of the tastiest healthy lunch ideas to make when you’re craving rice!
My deconstructed sushi bowl is made with brown rice, sliced avocado, cucumber, shredded carrots and edamame and can include some sliced raw salmon or tofu if you are vegan! Drizzle with soy sauce or a homemade spicy mayo for extra zing when you are ready to eat and enjoy the flavors! Adjust ingredients and portion sizes as needed to fit within the desired calorie range. These Easy Sushi Bowls are a convenient and delicious way to enjoy the flavors of sushi without the hassle of rolling!
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 450-550 calories per serving
Protein: Approximately 20-25 grams
Fat: Approximately 15-20 grams
Carbohydrates: Approximately 60-70 grams
Fiber: Approximately 8-10 grams
7. Vegetarian Chili
This vegetarian chili is a fantastic idea for lunch or for meal prepping a healthy portion!
I love a good chili and sometimes when I make it for dinner, I like to have the leftovers the next day for lunch! This is why my recipe for this vegetarian chili is all you need for meal prepping a healthy lunch this week! It’s one of my favorite healthy lunch ideas to make when I’m in a pinch.
My hearty chili is made with a variety of beans, diced tomatoes, bell peppers, onions, and of course spices. You can serve with a small portion of brown rice or quinoa and a dollop of Greek yogurt or avocado slices on top if you want to make it even more fancy! Depending on how many calories you’re consuming you can adjust ingredients and portion sizes as needed to fit within the desired calorie range. This Vegetarian Chili is packed with protein, fiber, and essential nutrients, making it a satisfying and nutritious meal option!
Nutritional Information (approximate, based on specific ingredients and quantities used):
Calories: Approximately 450-550 calories per serving
Protein: Approximately 15-20 grams
Fat: Approximately 10-15 grams
Carbohydrates: Approximately 70-80 grams
Fiber: Approximately 15-20 grams
Also find more recipe here:
A Chinese Orange Chicken Recipe
How to Make the Easiest Creamiest Carbonara at Home
The Easiest Way to The Best Air Fryer Gnocchi
