What’s on the Menu?
We all know the importance of breakfast, but lunchtime is just as crucial for keeping us energized throughout the day. However, it's a tricky balance between protein-packed fuel and heavy meals that just make you sleepy. Don’t worry, we’re here to help!
1. Lemon Chicken Pasta
Pasta’s always a great option for lunch, especially because most varieties don't take too long to make. This simple recipe calls for a grilled chicken breast on a bed of pasta, all topped with lemon zest and fresh herbs. It’s all ready in about half an hour and provides a protein-packed lunch option that won’t weigh you down at work.
Sharon Mollerus from Duluth, USA on Wikimedia
2. Open-Faced Smoked Salmon Sandwiches
Three filling sandwiches that don’t even clock 300 calories? Incredible! These easy-breezy sandwiches only need smoked salmon slices, fresh dill, red onion, and cream cheese—you can always squirt fresh lemon juice atop it too. Just make sure you reach for rye bread over any others.
3. Tofu and Teriyaki Noodles
Tofu gets a bad rap for being bland, but it all depends on how you make it. You only need a splash of low-sodium soy sauce, brown sugar, and garlic (among other things) for a homemade sauce that turns those bland cubes into a must-have addition to rice noodles. At only 150 calories per serving, this is a great lunch option.
4. Stuffed Peppers With Ground Turkey
Stuffed peppers with beef are already healthy enough, but ground turkey takes it to a whole new level. For such a high-protein option, you’re grabbing all the flavor without very many calories. Ground turkey, roasted peppers, and fresh herbs only cost about 300 calories per serving, so feel free to indulge.
5. Cauliflower Oatmeal
Not everyone’s on board with cauliflower, let alone in a bowl of oatmeal, but just trust us on this one. Rolled oats, cauliflower, and protein powder leave you with a vegan-friendly option that’s loaded with protein for only 400 calories. You can also toss in a handful of nuts, honey, or a sprinkle of cinnamon for additional flavor.
6. Egg Salad Lettuce Wraps
Who doesn’t love a good egg salad sandwich? Of course, lunchtime calls for something a little lighter, which is where this handy lettuce swap comes in. You’ll nab protein and nutrients in just 400 calories, and won’t feel overly full afterwards.
7. Steamed Mussels in Garlic White Wine
Seafood isn’t just for dinnertime! This divine lunch option consists of steamed mussels in a white wine broth with minced garlic and chopped parsley adding another pop of flavor. The whole thing is only 300 calories, so don’t feel shy about indulging.
Christopher Carson on Unsplash
8. Mason Jar Instant Noodles
There’s something about a noodle dish in a mason jar that gets us excited. It’ll excite you too, especially with all that chicken, soy sauce, and bell pepper! You can also bring the heat with a little sriracha or keep it mild with soy sauce. However you flavor it, this dish is only about 350 calories.
9. Kale and Cottage Cheese Pasta
You only need a handful of ingredients for this protein-packed lunch filled with color and yummy flavors. Kale, noodles, cream cheese, and a little parmesan (among other things) pack a 450-calorie punch that’s perfect for midday meals.
10. Sweet Potato Mash
Don’t worry, vegetarians! You can still nab a good serving of protein without any of the meat. Say hello to fresh veggies on a bed of sweet potato mash. Beans, kale, and peppers also load this dish with added vitamins and nutrients. Best of all? Everything comes in just under 500 calories per serving.
11. Carrot-Tomato Soup With Chickpeas
Lunchtime is begging for something simple like delicious soup. Look no further than this carrot-tomato recipe, a dynamic duo that works surprisingly well together. Top it off with chickpeas for a little more protein and you’re looking at a meal around 300 calories.
12. Turkey Lettuce Wraps
If you’d rather score some meat at lunchtime, you can always swap out that egg salad for a little shredded turkey instead. Keep the lettuce wrap to lower your carb intake but add some mayo, cheese, and onion to mix it up a bit. This dish is only about 330 calories too.
U.S. Department of Agriculture on Wikimedia
13. Garlic Shrimp Spaghetti
Minced garlic, peeled shrimp, and a heavenly helping of spaghetti noodles? That sounds like a good lunch to us! Most recipes clock in around 500-600 calories per serving, but you can always use whole wheat noodles for an even lower calorie count.
14. Prawn and Quinoa Salad
This fresh, 300-calorie salad is your ticket to a healthy lunch. Quinoa, prawns, and fresh vegetables like onions and cherry tomatoes pack a seriously flavorful wallop, all for a few hundred calories.
15. Chicken and Pesto Sandwiches
We love a little grilled chicken at lunchtime, and what better way to indulge than with a mouthwatering sandwich? Ciabatta buns, mozzarella, and fresh arugula tie the whole thing together—and you’ll only eat about 500 calories when all is said and done.
16. Turkey Cranberry Wraps
Who said turkey and cranberry were only for Thanksgiving? Indulge in that flavor combo all year round with these simple 450-calorie wraps. Shredded turkey, dried cranberries, and a little cream cheese bring the holidays right to your lunch plate.
17. Avocado Toast
Avocado toast is not only healthy, but it’s also a completely versatile meal. Whether you lay a couple of eggs on top or add a few slices of smoked salmon, this simple recipe isn’t short on protein, vitamins, and nutrients. Most recipes won’t tip over 400 calories either.
18. Grilled Fish Tacos
Speaking of versatile recipes, let’s explore the biggest blank canvas around—fish tacos. You have several options for protein (halibut, tilapia, cod) and dozens for filling (pico de gallo, shredded lettuce, sour cream)! Whichever path you choose, you’re only looking at 200-400 calories.
19. Chicken Parm Sandwiches
We know chicken parmesan doesn’t sound very healthy (or light), but these sandwiches turn the tables. Most recipes have your typical suspects of breaded chicken, mozzarella cheese, and marinara sauce, but these sandwiches only have about 600-700 calories per serving.
Key West Wedding Photography on Wikimedia
20. Quinoa and Chicken Salad
Black beans, pulled chicken, and a generous helping of quinoa? Talk about the perfect lunch! You’ll get all kinds of protein without any added calories, and can also toss in creative additions like feta cheese, cucumber, or spinach. Most recipes are between 300-500 calories.
