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Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories

Pesto, Sun-Dried Tomato, and White Bean Salad

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1/2 cup white beans tossed with 1 tablespoon jarred pesto, 6 sliced sun-dried tomatoes, and 2 cups baby arugula: 245 calories

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Chicken Salad Pita

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1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/2 cup chopped leftover chicken breast, 1/2 grated apple, and 1 tablespoon lowfat Greek yogurt: 344 calories

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Vegetarian Mediterranean Wrap

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1/4 cup hummus, 1 sliced tomato, 1 tablespoon feta, and 4 chopped black olives wrapped in a whole-wheat tortilla: 296 calories

RELATED: The Definitive Guide to Homemade Hummus

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Summer Rolls

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Divide 12 large cooked shrimp and 1 cup each bean spouts and shredded cabbage between 4 rehydrated rice paper sheets and wrap up burrito-style: 287 calories

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Club Salad

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2 slices deli turkey, 1 cup grape tomatoes, 1 slice crumbled bacon, and 2 cups chopped iceberg lettuce tossed in 1 tablespoon lowfat mayo. Serve with 5 pita chips: 254 calories

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Goat Cheese Lentil and Couscous Salad

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1/4 cup cooked lentils mixed with 1/2 cup cooked whole-wheat couscous, 3/4 cup cherry tomatoes, and 2 tablespoons crumbled goat cheese: 223 calories

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Marinated Kale and Chicken Salad

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Add 2 tablespoons fresh lemon juice and 1 tablespoon olive oil to 2 cups shredded kale and let marinate overnight. Toss in 1/2 cup diced leftover chicken and 1 tablespoon dried currants: 333 calories

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Vegan Pate

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1/4 cup cooked lentils pureed with 2 tablespoons walnuts and 1 tablespoon olive oil. Serve with 4 whole-wheat crackers and 4 large olives: 371 calories

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Sushi Sandwich

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2 slices deli turkey, 1/4 cup grated part-skim mozzarella, and 1 chopped roasted red pepper rolled into a whole-wheat tortilla and sliced into rounds, sushi-style: 296 calories

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Roasted Vegetable Sandwich

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1 roasted red pepper and 2 slices roasted eggplant with 1 slice provolone cheese on whole-grain bread: 310 calories

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Apple Sandwich

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Core 1 apple and slice horizontally into 4 slices. Sandwich 1 tablespoon cashew butter topped with 1 tablespoon pepitas (green pumpkin seeds) between slices to make 2 sandwiches (or 1 big one): 234 calories

RELATED: 7 Must-Try Nut Butters

Photo: TalesofaKitchen.com

Chicken Salad Salad

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1/2 cup diced chicken mixed with 2 tablespoons lowfat mayo, 1 tablespoon raw pistachios, and 1/4 cup pomegranate seeds over 3 cups mixed spring greens: 286 calories

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Bento Box

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1/2 cup each cooked brown rice and prepared seaweed salad with 1/4 cup each cubed marinated tofu and edamame: 312 calories

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Spicy Chickpeas and Tuna

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3 ounces olive-oil packed light tuna (drained) with 1/2 cup chickpeas and cayenne to taste over 2 cups chopped romaine lettuce: 290 calories

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Curry Egg Salad

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Mix 2 hard-boiled eggs with 2 tablespoons lowfat Greek yogurt and 1 tablespoon hot curry powder. Serve with 3 papadums (thin lentil flatbreads): 251 calories

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Beet and Goat Cheese Salad

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2 chopped roasted beets tossed with 2 cups baby spinach, 1 tablespoon olive oil, and 2 tablespoons crumbled goat cheese: 242 calories

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Chilled Cucumber and Avocado Soup

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Puree 1/2 cucumber, 1 avocado, and juice of 1 lime: 365 calories

RELATED: 10 Easy Homemade Soups

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Provolone Pasta with Beans and Tomatoes

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1 cup cooked whole-wheat pasta tossed with 1 cup steamed string beans, 1/2 cup halved cherry tomatoes, and 1 tablespoon grated provolone: 249 calories

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Chili Pita

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1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/4 cup each refried beans and salsa and 2 tablespoons shredded sharp cheddar cheese: 300 calories

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Avocado-Turkey Rolls

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4 slices deli turkey rolled with 1/4 sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, and 1/2 teaspoon smoked paprika: 264 calories

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Mustard Hummus Mash

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1/2 cup chickpeas mashed with 2 tablespoons each mustard and lowfat mayo on 2 slices toasted whole-wheat bread: 350 calories

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Breakfast for Lunch

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Soak 1/2 cup oats in 1/2 cup lowfat milk overnight, and add 1/2 sliced banana and 1 tablespoon chopped walnuts before you dig in: 305 calories

RELATED: 16 Savory Oatmeal Recipes

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Quick Quinoa Tabbouleh

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1 cup chopped tomatoes and 1/2 cup sliced cucumbers with 1/4 cup chopped parsley leaves over 1 cup cooked quinoa: 267 calories

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Sesame Salmon Lettuce Wraps

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3 ounces canned wild salmon tossed with 1 cup broccoli slaw and 2 tablespoons sesame dressing wrapped in 4 large lettuce leaves: 300 calories

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AB&B

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1 tablespoon almond butter and 1/2 sliced banana sandwich on whole-wheat cinnamon bread: 331 calories

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Peanut Chicken Pita

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1/2 cup chopped chicken mixed with 2 tablespoons each bottled peanut sauce and chopped cilantro, stuffed into a whole-wheat pita (6 1/2-inch diameter): 379 calories

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Tarragon Caprese Salad

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2 ounces sliced fresh mozzarella with 2 sliced beefsteak tomatoes and 2 tablespoons chopped fresh tarragon: 246 calories

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Mexican Quinoa

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1/2 cup cooked quinoa tossed with 1/4 cup each black beans and thawed corn kernels, 1 diced red pepper, and chipotle chili powder to taste: 240 calories

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Roast Beef Wrap

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3 ounces lean deli roast beef, 1 cup bagged coleslaw mix, and 1 tablespoon horseradish in a whole-wheat wrap: 267 calories

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Bagel with Lox

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2 tablespoons vegetable cream cheese, 2 slices smoked salmon, and 1 tablespoon fresh dill on bagel thins: 250 calories

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2-Bean Grilled Chicken Salad

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1/2 cup chopped grilled chicken on 2 cups romaine with 1/4 cup each small white and black beans, 1/8 sliced red onion, 2 tablespoons cilantro, and juice of 1 lime: 259 calories

RELATED: The 20 Best Winter Salads to Warm and Fill You Up

Photo: Getty Images