Taking the time to pack up a healthy homemade lunch [1] is worth the effort, but some days, you need to grab something easy and quick. The next time you can't decide what to eat for lunch, pick up one of these meals that come recommended from dietitian Julie Upton, MS, RD, of Appetite For Health [2]. If you're looking to lose weight, all these options have the right blend of nutrients and sufficient calories to help you hit your goals.
Starbucks
- Protein bistro box [3] (hard-boiled egg, cheddar cheese, honey peanut butter spread, multigrain muesli bread, apples, and grapes): 380 calories
- Tall nonfat latte [4] or tall soy latte [5]: 100 to 130 calories
Total Calories: 480 to 510
Subway
- Six-inch oven-roasted chicken [6] on nine-grain wheat with cucumbers, green peppers, lettuce, red onions, and tomatoes: 320 calories
- One eight-ounce bowl of soup [7] (tomato basil, vegetable beef, or minestrone): 255 calories
Total Calories: 575
Panera (Option One)
- Turkey cranberry flatbread sandwich [8]: 300 calories
- Low-fat vegetarian garden veggie soup [9]: 140 calories
Total Calories: 440
Panera (Option Two)
- Thai chicken salad [10]: 490 calories
Panera (Option Three)
- Fuji apple chicken salad [11]: 550 calories
Chipotle
- Chicken burrito bowl [12] with brown rice, beans, and romaine: 500 calories