Low Calorie Lunch Recipes
Quick and filling low calorie lunch recipes for work or home - meal-prep friendly bowls, wraps, and salads under 600 calories with plenty of protein. 46 recipes available.
Spanish Gazpacho (Chilled Tomato Soup)
Refreshing no-cook chilled tomato and vegetable soup from Andalusia. 160 calories, 5g protein, a low-calorie summer classic.
Thai Mango Salad
Sweet-spicy Thai green mango salad with chili, lime, and peanuts. 170 calories, 3g protein, crisp and refreshing.
Dolmas (Stuffed Grape Leaves with Rice and Herbs)
Tender grape leaves filled with herbed rice and pine nuts. 180 calories, 4g protein, a light vegan Mediterranean bite.
Green Papaya Salad (Som Tum)
Classic Thai green papaya salad with chili, lime, fish sauce, and peanuts. 180 calories, 4g protein, crunchy and tangy.
Slow Cooker Vegetable Soup
Cozy slow cooker vegetable soup loaded with garden veggies. 180 calories, 6g protein, hands-off comfort.
Spanish Pisto (Manchego Ratatouille)
Slow-cooked Spanish vegetable stew of tomato, pepper, zucchini, and eggplant. 180 calories, 5g protein, a vegan side or light meal.
Tabbouleh (Lebanese Parsley Bulgur Salad)
Fresh parsley and mint salad with bulgur, tomato, and lemon. 210 calories, 6g protein, a high-fiber vegetarian side.
Lebanese Lentil Soup (Shorbat Adas)
Creamy red lentil soup with cumin and lemon. 230 calories, 13g protein, a high-fiber vegan comfort bowl.
Thai Tofu Larb
Vegetarian Thai larb with crumbled tofu, lime, and toasted rice. 230 calories, 18g protein, plant-based and zesty.
Vietnamese Summer Rolls with Shrimp
Fresh rice paper rolls with shrimp, herbs, and vermicelli, served with a light dipping sauce. 240 calories, 18g protein. Uses pre-cooked shrimp and vermicelli.
Spinach Strawberry Salad
Fresh spinach with strawberries, walnuts, and balsamic vinaigrette. 250 calories, sweet and savory.
Tuna Salad Lettuce Wraps
Light and crunchy lettuce wraps filled with protein-rich tuna salad. A no-cook lunch ready in 10 minutes.
Vietnamese Chicken and Cabbage Salad (Goi Ga)
Refreshing Vietnamese chicken salad with cabbage, carrots, and lime dressing. 270 calories, 28g protein, crunchy and bright.
Baked Potato with Cottage Cheese
Fluffy baked potato topped with protein-rich cottage cheese and scallions. 280 calories, 18g protein.
Caprese Salad with Mozzarella
Fresh tomato, mozzarella, and basil with balsamic drizzle. 280 calories, 18g protein, no cooking.
One-Pot Lentil Soup
Hearty one-pot lentil soup with carrots and tomatoes. 280 calories, 16g protein, plant-based comfort.
Shrimp Avocado Salad
Light and refreshing salad with shrimp, avocado, and citrus. 280 calories, 28g protein, easy 15-min meal.
Baked Falafel
Crispy oven-baked chickpea patties with herbs and cumin. 290 calories, 13g protein, a lighter vegan take on the classic.
Asian Chicken Lettuce Wraps
Ground chicken stir-fried with ginger, garlic, and water chestnuts in crisp lettuce cups. 290 calories, 28g protein.
Light Japchae
Korean glass noodle stir-fry with vegetables and sesame, lightened up. Sweet-savory and only 290 calories.
Keto Chicken Lettuce Wraps
Spicy ground chicken in crisp lettuce cups with Asian flavors. 290 calories, 26g protein, 8g total carbs, keto-friendly.
Larb Gai (Thai Chicken Larb)
Aromatic Thai minced chicken salad with lime, fish sauce, toasted rice, and fresh herbs. 290 calories, 27g protein, bright and satisfying.
Soba Noodle Salad
Cold buckwheat soba noodles tossed with cucumber and a sesame-soy dressing. Refreshing and light at 290 calories.
Grilled Chicken Salad with Vinaigrette
Fresh garden salad with grilled chicken, tomatoes, and a zesty lemon vinaigrette. 320 calories, 35g protein.
Fattoush Salad with Sumac Dressing
Crispy pita, crisp romaine, radish, and cucumber tossed in a bright sumac-lemon dressing. 320 calories, 9g protein, light and refreshing.
Mediterranean Chickpea Salad
A protein-packed no-cook salad with chickpeas, fresh vegetables, and feta cheese in a light lemon dressing. Perfect for meal prep.
Light Tteokbokki
Korean rice cakes simmered in a lighter gochujang sauce with cabbage and scallions. Chewy and spicy at 340 calories.
Paleo Chicken Salad with Avocado
Creamy avocado chicken salad with celery over greens. 350 calories, 30g protein, paleo and mayo-free.
Light Chirashi Bowl
A lighter chirashi bowl with sashimi-grade salmon, cucumber, and seasoned sushi rice. Fresh and protein-packed at 380 calories.
Edamame Quinoa Salad
Protein-packed salad with edamame, quinoa, cucumber, and lemon dressing. 380 calories, 20g protein. Uses pre-cooked quinoa.
Greek Lemon Orzo with Spinach and Feta
Bright lemony orzo tossed with spinach and feta. 380 calories, 14g protein, a quick vegetarian Mediterranean side or light meal.
Keto Broccoli Cheese Soup
Thick and creamy broccoli cheddar soup without flour. 380 calories, 18g protein, 11g total carbs, keto-friendly.
Greek Salad with Grilled Chicken Calories (390 Cal, 35g Protein)
Greek salad with grilled chicken has 390 calories and 35g protein per serving. See the feta and olive-oil portions, lighter swaps, and full recipe.
Turkey and Cheese Sandwich (390 Cal, 32g Protein)
Classic turkey sandwich with mustard on whole wheat — 390 calories, 32g protein, ready in 5 minutes. High-protein, no-cook lunch with deli turkey and cheddar.
Vietnamese Lemongrass Tofu Bowl
Crispy lemongrass tofu over vermicelli with herbs and nuoc cham. 390 calories, 20g protein, fresh and zesty.
Light Oyakodon
Japanese chicken-and-egg rice bowl simmered in a savory dashi broth. Comforting and protein-packed at 410 calories.
Banh Mi Light (Vietnamese Chicken Sandwich)
Lighter banh mi with lemongrass chicken, pickled carrots, cucumber, and fresh herbs on a small roll. 420 calories, 30g protein.
Chicken Shawarma Bowl
Spiced marinated chicken over greens with pickled onion and tahini drizzle. 420 calories, 38g protein, a high-protein lunch bowl.
Mediterranean Chickpea Wrap
Mashed chickpeas with cucumber, tomato, and hummus in a whole wheat tortilla. 420 calories, 16g protein.
Mediterranean Chicken Bowl
A flavorful protein-packed bowl with grilled chicken, fresh vegetables, and a light lemon-herb dressing. Perfect for meal prep.
Chicken Caesar Wrap (430 Calories, 35g Protein)
This chicken Caesar wrap has 430 calories and 35g protein per serving. See the light dressing, portions, make-ahead tips, and full recipe.
Sweet Potato and Black Bean Bowl
A hearty plant-based bowl with roasted sweet potato, black beans, and avocado. High in fiber and protein for a filling vegan meal.
Turkey Taco Bowl
Seasoned ground turkey with black beans, corn, and salsa over brown rice. 450 calories, 35g protein.
Chicken and Quinoa Power Bowl
Grilled chicken with quinoa, roasted sweet potato, and steamed kale. 460 calories, 38g protein.
Vegan Buddha Bowl
Quinoa, roasted chickpeas, sweet potato, and kale with tahini dressing. 480 calories, 16g protein, plant-based bowl.
Beef Burrito Bowl
Burrito bowl with beef, rice, beans, and guacamole. 580 calories, 35g protein.