15 Easy Low-Calorie Lunch Ideas for Work

15 Easy Low-Calorie Lunch Ideas for Work (Under 400–500 Calories)

Here are 15 easy, low-calorie lunch ideas perfect for work — quick to prep, tasty, and under about 400–500 calories each.

---

🥗 Salads

Chicken & Avocado Salad
Grilled chicken breast, mixed greens, avocado, cherry tomatoes, and lemon. (~400 kcal)
Tuna Salad with Greek Yogurt
Tuna mixed with nonfat Greek yogurt, celery, and dill over spinach. (~350 kcal)
Mediterranean Chickpea Salad
Chickpeas, cucumber, tomato, red onion, and feta with olive oil & lemon. (~400 kcal)
Asian Sesame Salad
Shredded cabbage, carrots, grilled chicken, and light sesame dressing. (~350 kcal)

Caprese Salad with Chicken

Tomato, mozzarella, basil, balsamic drizzle, and grilled chicken. (~400 kcal)

---

🌯 Wraps & Sandwiches

Turkey & Veggie Wrap
Whole-wheat tortilla, turkey, spinach, hummus, and cucumber. (~350 kcal)
Egg Salad Lettuce Wraps
Eggs mixed with Greek yogurt, wrapped in romaine lettuce. (~300 kcal)
Tuna & Avocado Wrap
Tuna, mashed avocado, and lettuce in a whole-grain wrap. (~400 kcal)
Veggie Hummus Sandwich
Whole-grain bread, hummus, cucumber, shredded carrot, and sprouts. (~350 kcal)

Grilled Chicken Pita

Pita stuffed with grilled chicken, lettuce, tomato, and tzatziki. (~400 kcal)

---

🍲 Bowls & Hot Lunches

Quinoa Power Bowl
Quinoa, black beans, corn, salsa, and avocado slices. (~450 kcal)
Turkey & Veggie Stir-Fry
Ground turkey with mixed vegetables in a light soy-ginger sauce. (~400 kcal)
Zucchini Noodle “Pasta”
Zoodles with marinara and grilled shrimp or chicken. (~350 kcal)
Cauliflower Fried Rice
Cauliflower rice sautéed with egg, peas, carrots, and soy sauce. (~300 kcal)
Lentil Soup & Side Salad
A hearty bowl of lentil soup with a green salad. (~400 kcal)