Recipes and Meal Ideas

10+ Lunches for Under 400 Calories

By Ted KallmyerUpdated August 21, 2022

Planning low calorie, healthy lunches can be challenging, especially if you are on the go.

This visual guide gives you 10 easy lunch ideas that take minutes to prepare, but are low in Calories.

I’ve also included some healthier fast food options for less than 400 calories.

Roast Beef Sandwich – 325 Calories

roast-beef-sandwich

  • 2 slices of lean, nitrate-free roast beef
  • 1 tbsp reduced fat olive oil based mayonnaise
  • 2 slices of low-fat wheat bread
  • sliced lettuce and tomato
  • 1 cup melon

Noodle Soup – 380 Calories

noodle-soup

  • 1 cup low-sodium organic chicken noodle soup
  • 5 whole wheat saltine crackers
  • 1 slice of lite American cheese
  • 1 pear

Tuna Pita – 370 Calories

tuna-pita

  • 3 oz of white chunk tuna in spring water
  • 1 tbsp lite olive oil based mayonnaise
  • 1 whole wheat pita loaf
  • 6 oz low fat Greek yogurt
  • 1 apple

Chicken & Pasta – 389 Calories

chicken-pasta

  • 2/3 cup of whole grain pasta
  • 3 oz of sliced chicken breast
  • ½ cup pasta sauce
  • 1 tbsp lite salad dressing
  • 1 cup of cucumbers

Tomato Soup – 280 Calories

tomato-soup

  • 1 bowl of low sodium, organic tomato soup
  • 1 cup mixed greens tossed salad
  • 2 tbsp lite salad dressing
  • 1 slice lite American cheese
  • 5 whole wheat saltine crackers

Muffin Pizzas – 281 Calories

muffin-pizza

  • 1 whole wheat english muffin (2 halves)
  • 2 tbsp parmesan cheese
  • 2/3 cup of pasta sauce
  • 1 cup of sliced cucumber
  • 2 tbsp lite salad dressing

Turkey Sandwich – 327 Calories

turkey-sandwich

  • 2 pieces of whole wheat bread
  • 2 ounces low fat, low sodium, nitrate-free turkey
  • 1 tbsp lite olive oil based mayonnaise
  • ½ cup cucumber
  • 1 pear

Chicken Pita – 390 Calories

chicken-pita

  • 6 ounces non-fat Greek yogurt
  • ½ cup chicken salad
  • 1 whole wheat pita loaf
  • 1 pear sliced

Cheese Sandwich – 380 Calories

cheese-sandwich

  • 2 slices of wheat bread
  • 2 slices lite American cheese
  • 1 sliced tomato/lettuce
  • 1 apple

Peanut Butter Sandwich – 370 Calories

peanut-sandwich

  • 2 slices of whole wheat bread
  • 1 tbsp 100% natural peanut butter
  • 1 apple
  • ½ cup sliced cucumbers
  • 1 tbsp lite salad dressing

Fast Food Options for Under 400 Calories

Starbucks – 370 Calories

starbucks-chicken-bistro

  • Chicken & Hummus Bistro Box
  • Tall Nonfat Latte

Chick-fil-A – 350 Calories

ChickfilA-Grilled-Market-Salad

  • Grilled Market Salad
  • Harvest Nut Granola (included w/salad)
  • Reduced Fat Berry Balsamic Vinaigrette
  • Unsweetened Ice Tea

Subway – 321 Calories

subway-club

  • 6 Inch Subway Club on 9 Grain Wheat
  • Provolone cheese
  • All veggies
  • Olive oil blend dressing
  • Avocado
  • Vitamin Water Zero

McDonalds – 350 Calories

mcdonalds-Premium-Bacon-Ranch-Salad-with-Grilled-Chicken

  • Grilled Chicken Bacon Ranch Salad
  • No Cheese
  • Newman’s Own Ranch Dressing
  • Unsweetened Iced Tea

Chipotle – 375 Calories

chipotle-salad

  • Grilled Chicken Salad w/
  • Lettuce
  • Black Beans
  • Fajita Veggies
  • Tomato Salsa
  • Green Tomatillo Salsa
  • Ice Water

The Average Lunch?

The average lunch is at least double the Calorie amounts listed above.

In fact, the average American school lunch is around 1400 Calories!!!

I think it’s time to cut back just a bit, don’t you?

Making healthier choices at lunchtime can make a big difference in achieving your Total Daily Energy Expenditure goals.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.
Instagram Facebook
Hello,
I'm Coach Ted

I've helped millions transform using a flexible macros-based approach to personal nutrition.

Instagram

Articles

Macros Quick Start Kit

Before you go...

I'd love to give you my free Macros Quick Start Kit.