Lose Weight With These 32 Lunches Under 400 Calories

When you're looking for a light and healthy lunch, it's important to take calorie counts into consideration. But you also want the right mix of fresh ingredients that will keep you feeling full and satisfied. If you're in need of some homemade inspiration, look no further than these 32 healthy, filling, and delicious lunches, all 400 calories or fewer.

01
Sweet Potato, Chickpea, and Quinoa Burger
POPSUGAR Photography | Jenny Sugar

Sweet Potato, Chickpea, and Quinoa Burger

This sweet potato, chickpea, and quinoa veggie burger is perfectly spiced and completely satisfying. At 202 calories per patty, you can add a 120-calorie whole-wheat bun and lettuce, tomato, and ketchup (34 calories) and still come in at well under 500 calories. Make multiple patties in advance to enjoy as a sandwich or on top of greens for the week.

Calories (with bun and fixings): 356

02
Summer Veggie Black Bean Salad
POPSUGAR Photography | Jenny Sugar

Summer Veggie Black Bean Salad

This fresh and produce-packed Summer salad needs to make its way into your dinnertime rotation. It's a vegetarian-friendly recipe high in fiber and protein to help you feel full once the meal is done. Mix up a big batch the night before, and let all the flavors meld overnight for best results.

Calories: 274

03
Veggie and Hummus Sandwich
POPSUGAR Photography | Lizzie Fuhr

Veggie and Hummus Sandwich

If you're tired of a vegan-friendly sandwich that doesn't satisfy, prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled, and layers of tasty veggies offer crunch, flavor, and important nutrients your body needs.

Calories: 336

04
Spicy Chicken Chili
POPSUGAR Photography | Lizzie Fuhr

Spicy Chicken Chili

Substituting ground chicken for beef in this spicy chili recipe brings the same traditional flavors and textures of the classic you crave — just lightened up for your healthy diet. Make a pot on Sunday night, and pack up a hearty serving for lunch.

Calories: 324

05
Mediterranean Quinoa Salad
POPSUGAR Photography | Lizzie Fuhr

Mediterranean Quinoa Salad

If you're always left wanting something else after chowing down on a standard Greek salad, this Mediterranean quinoa salad is the answer to your olive- and feta-filled prayers. The addition of this complex carb fills you up with even more fiber!

Calories: 397

06
Vegan Bean Salad
POPSUGAR Photography | Lizzie Fuhr

Vegan Bean Salad

After a hard midday workout, this vegan bean salad is the perfect, protein-packed refreshing meal. It has more than 13 grams of fiber and nearly 17 grams of protein to fill you up and help your muscles recover.

Calories: 349

07
Rainbow Quinoa Salad
POPSUGAR Photography | Jenny Sugar

Rainbow Quinoa Salad

This beautiful veggie-packed quinoa salad is under 350 calories, offering 13 grams of protein and seven grams of fiber. Any vegetarians or vegans looking for a protein-rich recipe to support weight loss will fall hard for this salad.

Calories: 331

08
Santa Fe Vegetable Soup
POPSUGAR Photography | Lizzie Fuhr

Santa Fe Vegetable Soup

This Paleo-friendly vegetable soup simmers nicely in your slow cooker overnight for lunch the next day. While this recipe uses shredded chicken and chicken stock, you can substitute them with more beans and vegetable stock for a vegetarian dish that still packs in the protein you need to fight fat.

Calories: 321

09
Thai Citrus Chicken Salad
POPSUGAR Photography | Leta Shy

Thai Citrus Chicken Salad

The combination of cabbage, carrot, and daikon in this citrus chicken salad is an antioxidant-rich trifecta! This recipe supports your digestive system and keeps your body hydrated. It's also high in protein and low in fat, carbs, and calories. In short, it's everything you're looking for in a filling salad.

Calories (including one serving of dressing): 223

10
Healthy Chicken Salad
POPSUGAR Photography | Lizzie Fuhr

Healthy Chicken Salad

Traditional chicken salad clocks in at 500 calories, but this healthy chicken salad is 139 calories per serving. The secret? A simple swap of Greek yogurt for mayo. Serve with one or two slices of bread (like wheat bread, 220 calories for two slices).

Calories (with two slices of wheat bread): 359

11
Chinese Chicken Salad
POPSUGAR Photography | Lizzie Fuhr

Chinese Chicken Salad

Colorful, crispy, and packed with nutrition, this Asian chicken salad will satisfy your cravings for the fried restaurant alternatives. With nearly 20 grams of protein and clocking in at just over 230 calories per filling portion, it's a much healthier alternative you'll enjoy just as much.

Calories: 230

12
Cauliflower Crust Pizza
POPSUGAR Photography | Lizzie Fuhr

Cauliflower Crust Pizza

This veggie-powered cauliflower pizza crust proves that you don't need flour to make an amazing pizza. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza. Cook it up the night before, and enjoy leftovers reheated the next day.

Calories: 272

13
Flat-Belly Salad
POPSUGAR Photography | Jenny Sugar

Flat-Belly Salad

Made with fiber-rich bibb lettuce, this flat-belly salad gets an extra boost from every ingredient tossed into the mix. From the monounsaturated fats from the avocado and almonds to the chia seeds in the dressing, every tasty ingredient in this satisfying vegan salad helps fight belly bloat and supports healthy weight loss.

Calories: 340

14
Goop's Mustard Lentils
POPSUGAR Photography | Lizzie Fuhr

Goop's Mustard Lentils

Naturally gluten-free and full of fiber, these tiny legumes are a healthy pantry staple you should always have on hand — and they're absolutely delicious in this lentil salad from Goop. Tangy and clean, this recipe makes for a light yet filling recipe and even better leftovers; the longer this salad sits in the fridge, the better it tastes.

Calories: 253

15
Burrito Bowl
POPSUGAR Photography | Lizzie Fuhr

Burrito Bowl

Move over, Chipotle. This healthy burrito bowl recipe is half the calories and easy to make (the secret is precooked chicken breast). In under 10 minutes, you'll have a fresh lunch that hits all your Mexican takeout cravings. Plenty of protein plus a dollop of Greek yogurt keep bloat at bay.

Calories: 350

16
Tomato Lentil Soup
POPSUGAR Photography | Jaime Young

Tomato Lentil Soup

Make a bulked-up twist on classic tomato soup. This tomato lentil soup makes for a satisfying meal with more than 14 grams of protein per serving.

Calories: 260

17
Watermelon-Bowl Salad
POPSUGAR Photography | Jenny Sugar

Watermelon-Bowl Salad

Could anything be more refreshing than serving up a tasty salad in its very own watermelon bowl? Highly doubtful. This vegan-friendly recipe is packed with tons of fresh produce and plenty of protein to fill you up.

Calories: 311

18
Raw Gorilla Wraps
POPSUGAR Photography | Leta Shy

Raw Gorilla Wraps

Give your cold-cut sandwich routine a rest and opt for this creative lunch instead. These fresh, raw, and fast wraps feature a unique filling: ground walnuts, seasoned with tamari (a Japanese soy sauce that contains little to no wheat), cumin, and other spices and topped with your favorite salsa.

Calories (per wrap): 275

19
Broccoli Slaw Salad
POPSUGAR Photography | Lizzie Fuhr

Broccoli Slaw Salad

Instead of fatty coleslaw, mix up this lightened-up broccoli slaw salad recipe instead. Served with lean protein like grilled chicken breast, it makes for a low-calorie, filling comfort meal.

Calories: 313

20
Cheddar Soup
POPSUGAR Photography | Lizzie Fuhr

Cheddar Soup

A hearty bowl of creamy cheddar soup can soothe the soul, but it's not always so great for the waist. This healthy cheddar soup recipe keeps the texture you crave but nixes calories by using cauliflower to create a creamy soup base.

Calories: 247

21
Hemp and Cabbage Detox Salad
POPSUGAR Photography | Lizzie Fuhr

Hemp and Cabbage Detox Salad

If you're on the hunt for a quick and tasty detoxifying recipe, this crunchy cabbage and hemp salad is for you. If you haven't had them yet, it's time to give hemp seeds a try. They're a great source of omega-3s and vitamin E for vegans and vegetarians, and the combination of the cold-pressed oil and seeds in this recipe gives this fresh salad a nutty flavor you'll love.

Calories: 381

22
Lemon Tuna Salad
POPSUGAR Photography | Michelle Bell

Lemon Tuna Salad

Substituting lemon and olive oil for mayonnaise makes for a lighter, brighter tuna salad that's perfectly in line with the Mediterranean diet. Tuck yours into a pita, or serve it on top of a bed of fresh greens.

Calories: 323

23
Cucumber Caprese Salad
POPSUGAR Photography | Jenny Sugar

Cucumber Caprese Salad

Another riff on the classic caprese comes in the form of this hydrating and refreshing cucumber caprese salad that might turn into your new go-to recipe. Higher in protein, fiber, and anti-inflammatory omega-3s, this delicious salad aligns with your healthy goals.

Calories: 253

24
Tortilla-Less Soup
POPSUGAR Photography | Lizzie Fuhr

Tortilla-Less Soup

A spicy low-carb "tortilla" soup that's ready in 20 minutes? Sign us up. Since there are so many flavors in this comforting Mexican soup recipe, you won't even miss the high-calorie, high-carb strips of tortilla.

Calories: 194

25
Raw Veggie Salad
POPSUGAR Photography | Lizzie Fuhr

Raw Veggie Salad

High in fiber, vitamin C, and vitamin A, this raw rainbow salad adds color and flavor to any meal. The water content in romaine works to hydrate your body, while the high fiber content in the red cabbage and carrots aids in healthy digestion, making it a great addition to any long-term weight-loss or shorter detox plan. Add avocado, quinoa, or lean protein to bulk up this salad for a satisfying lunch.

Calories (with dressing, including a quarter of an avocado): 275

26
Zucchini Lasagna
POPSUGAR Photography | Lizzie Fuhr

Zucchini Lasagna

You'll crave this low-carb zucchini lasagna all year long! Thin layers of sliced Summer squash are the perfect alternative for lasagna noodles, while the ricotta mix and amped-up sauce offer the protein your body needs to fuel up and stay satisfied.

Calories: 344

27
Blueberry, Quinoa, and Kale Salad
POPSUGAR Photography | Leta Shy

Blueberry, Quinoa, and Kale Salad

This colorful salad has a bit of everything: blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy-ginger dressing. Talk about eating the rainbow!

Calories: 377

28
Sweet and Sour Chicken
POPSUGAR Photography | Lizzie Fuhr

Sweet and Sour Chicken

Save money and hundreds of calories by opting for a lightened-up version of Chinese takeout. This sweet and sour chicken recipe is light on calories and fat.

Calories: 348

29
Toasted Quinoa and Cabbage
POPSUGAR Photography | Leta Shy

Toasted Quinoa and Cabbage

If you need a break from a weekend of heavy foods, then make this digestion-aiding lemony toasted quinoa and wilted cabbage dish.

Calories: 348

30
Spicy-Sweet Potato Salad
POPSUGAR Photography | Lizzie Fuhr

Spicy-Sweet Potato Salad

High-fiber sweet potatoes in this spicy salad recipe can regulate blood sugar and help you lose weight, while a spicy, antioxidant-rich red pepper and jalapeño dressing ties everything together.

Calories: 270

31
Chickpea Curry
POPSUGAR Photography | Jenny Sugar

Chickpea Curry

When you're craving Indian food, cook up this nutrient-dense chickpea and sweet potato curry instead of picking up takeout that's loaded with cream and butter. This vegan recipe is rich in protein, fiber, and flavor and is even better the next day.

Calories: 397

32
Apple Cabbage Detox Salad
POPSUGAR Photography | Lizzie Fuhr

Apple Cabbage Detox Salad

For a lightened-up take on classic coleslaw, whip up this detox salad. Apples marry with the dynamic duo of red and Savoy cabbage, combining for a fiber-filled meal that aids in digestion. The addition of fennel seeds adds to the fiber factor, plus a kick of cayenne boosts your metabolism.

Calories: 289