31 Easy Low-Calorie Lunch Ideas Under 300 Calories

Whether you work, study, or stay home, it’s easy to let lunch slip you by. It’s right in the middle of the day when you’re most likely busy! Stay healthy with these low calorie lunch ideas under 300 calories.

So, it can take a lot of work to take the time to prepare a healthy lunch for yourself. It can be incredibly challenging if you’re tracking your calories!

Luckily for you, this list is here to help you enjoy a healthy meal.

1. Tomato Basil Wrap with Mozzarella

Source: allnutritious.com

Each wrap is full of fresh vegetables to keep you full for as long as possible while satisfying your taste buds.

The best part is you can whip these wraps up in a mere five minutes. Whether you pack lunch to take with you or enjoy it at home, this recipe will serve you well for a delicious meal.

Per Serving:

• Calories: 277

• Fats: 14g

• Protein: 11g

• Carbs: 28g

• Fiber: 2.9g

• Sugar: 3.5g

2. Hamburger Stew

Source: jenniferbanz.com

Next, we have a meal prep dish that is a great way to sort your lunches for the entire week.

This is a healthy, hearty stew that is the best option for enjoying in the winter.

Per Serving:

• Calories: 272

• Fats: 15g

• Protein: 30g

• Carbs: 4g

• Fiber: 1g

• Sugar: 0g

3. Chicken Salad Wrap

Source: allnutritious.com

This wrap recipe is one that I reach for often since it’s ideal as a low-calorie and high-protein lunch.

The earthy, spicy flavor of the Dijon mustard helps bring out all the other flavors in the wrap.

Is chicken your go-to for healthy meals? Check out these low calorie chicken recipes for every meal!

Per Serving:

• Calories: 277

• Fats: 8.5g

• Protein: 23g

• Carbs: 27g

• Fiber: 4.1g

• Sugar: 2.9g

4. Egg Drop Soup with Vegetables

Source: twokooksinthekitchen.com

Egg drop soup is a staple on lunch and dinner tables all over Korea. It’s super simple to make, especially if the soup base is ready.

The method is in the name! Drop an egg into the boiling soup to enjoy little egg ribbons that act almost like noodles in your soup.

Per Serving:

• Calories: 236

• Fats: 7g

• Protein: 15g

• Carbs: 34g

• Fiber: 8g

• Sugar: 4g

5. Avocado Wrap with Cucumbers

Source: allnutritious.com

Our next wrap is a lean, green, vegetable-filled machine. All of the ingredients are low-cost and easy to access. That’s what makes this recipe so versatile!

Send your kids to school with a healthy lunch while simultaneously taking care of your lunch.

Have some more ripe avocados? This mango avocado salad will wow you!

Per Serving:

• Calories: 244

• Fats: 13g

• Protein: 6.1g

• Carbs: 27g

• Fiber: 4.4g

• Sugar: 1.4g

6. Greek Yogurt Chicken Salad

Source: thecleaneatingcouple.com

Chicken salad is a fantastic lunch idea. It’s filling, fresh, and easy to make on the spot or take with you to work. The problem is that many salad recipes include a high-calorie dressing.

This one doesn’t! Using a homemade dressing recipe with Greek yogurt, you can enjoy all that great flavor with half the calories.

Per Serving:

• Calories: 184

• Fats: 7g

• Protein: 23g

• Carbs: 7g

• Fiber: 2g

• Sugar: 5g

7. Vegan Chickpea Salad

Source: feastingnotfasting.com

Whether you’re using it as a side salad with simple ingredients or enjoying it as your main meal with a good source of plant-based protein, chickpea salad is a high-protein dream!

The red onion, cherry tomatoes, and other fresh ingredients make this salad so vibrant and one of the best healthy lunch ideas for your healthy life.

Per Serving:

• Calories: 270

• Fats: 15g

• Protein: 9g

• Carbs: 29g

• Fiber: 9g

• Sugar: 7g

8. Potato Leek Soup

Source: pinchandswirl.com

Potato and leek soup proves that great things can happen when we treat humble ingredients with love. Not only is this soup delicious, but it’s also packed with vital nutrients.

If are fully into soup season you will also enjoy these low calorie soup recipes.

Per Serving:

• Calories: 180

• Fats: 7g

• Protein: 4g

• Carbs: 27g

• Fiber: 3g

• Sugar: 5g

9. Kimchi Tofu Soup

Source: inthekitch.net

If you’ve never tried kimchi soup before, don’t let the idea put you off! Kimchi is the Korean equivalent of sauerkraut. It’s tart, crunchy, and full of tasty fermented flavor.

That’s what makes this spicy soup so delicious. Every sip sings with kimchi, while the high-protein tofu will keep you going until dinner.

Per Serving:

• Calories: 128

• Fats: 7g

• Protein: 8g

• Carbs: 10g

• Fiber: 2g

• Sugar: 4g

10. Vegan Zucchini Soup

Source: nutmegandvinegar.com

If you’re short on time, I have the recipe for you! This delightful summer soup only takes half an hour to come together.

Zucchini and coconut may seem like something other than fast friends, but they get on quite well! This is a light soup with a fresh flavor that is ideal for warmer months.

Per Serving:

• Calories: 103

• Fats: 9g

• Protein: 2g

• Carbs: 6g

• Fiber: 1g

• Sugar: 2g

11. Creamy Coconut Chickpea Curry

Source: masalaherb.com

If you’re living the vegetarian lifestyle, you must have chickpeas in your home! They’re versatile, easily fitting into everything from snack mixes to curries like this.

This chickpea tikka masala is warm, spicy, and super filling, thanks to the legumes. Plus, it’s dead easy to make!

Per Serving:

• Calories: 201

• Fats: 13g

• Protein: 3g

• Carbs: 21g

• Fiber: 5g

• Sugar: 12

12. Lemon and Herb Chicken Salad

Source: tiffinandteaofficial.com

A chicken salad can be just as exciting as any other lunch option for the perfect meal with so much flavor and enough protein.

This lemon and herb chicken salad recipe is proof healthy choices can be delicious!

The key is to use fresh, seasonal ingredients to stock your salad with nutritious ingredients.

Per Serving:

• Calories: 251

• Fats: 13g

• Protein: 26g

• Carbs: 9g

• Fiber: 4g

• Sugar: 2g

13. Avocado Toast

Source: theforkedspoon.com

This ultra-simple avocado toast recipe is ideal if you’re strapped for time. You can have a piece of toast slathered in nutrients and healthy fats in five minutes.

Beyond that, this is a crunchy and creamy treat you’ll struggle to believe is healthy! That’s how good it is.

Per Serving:

• Calories: 272

• Fats: 20g

• Protein: 5g

• Carbs: 23g

• Fiber: 8g

• Sugar: 2g

14. Vegan Tabbouleh Salad

Source: lettucevegout.com

Tabbouleh is a Lebanese salad recipe with many fresh vegetables and herbs. The secret ingredient is a generous handful of bulgur wheat, a chewy grain with a great texture.

Combined, these ingredients create a light salad perfect for enjoying summertime.

Per Serving:

• Calories: 188

• Fats: 11g

• Protein: 5g

• Carbs: 21g

• Fiber: 5g

• Sugar: 3g

15. No Bean Turkey and Vegetable Chili

Source: biteswithbri.com

Chili is one of the best meals to have on a cold day. Imagine spending just half an hour in your kitchen and emerging with a delicious chili the whole family can enjoy!

That’s precisely what this recipe promises. With no beans and plenty of vegetables, this is an ideal recipe for avoiding legumes.

Per Serving:

• Calories: 231

• Fats: 8g

• Protein: 22g

• Carbs: 23g

• Fiber: 6g

• Sugar: 10g

16. Sprouted Brown Rice and Tuna Stuffed Pepper Salad

Source: cravingsomethinghealthy.com

Sprouted brown rice is an even healthier alternative to standard brown rice (and many other grains). That said, it tastes just as good (if not better)!

That’s why I love this brown rice and tuna recipe so much. It’s packed with creamy flavor and tons of fiber.

Per Serving:

• Calories: 211

• Fats: 5g

• Protein: 14g

• Carbs: 29g

• Fiber: 5g

• Sugar: 4g

17. Rotisserie Chicken Salad

Source: allshecooks.com

If you have a leftover rotisserie chicken waiting in the fridge, this is how to use it! Give your spare chicken new life as a delicious, healthy salad that will keep you going until dinner.

This salad is excellent on its own, but it’s even better on a slice of crusty bread!

Per Serving:

• Calories: 276

• Fats: 14g

• Protein: 32g

• Carbs: 5g

• Fiber: 2g

• Sugar: 2g

18. Fresh Veggie Sandwich

Source: plantedinthekitchen.com

There’s nothing better than fresh vegetables in the hunt for low-calorie lunches!

This fresh vegetable sandwich will add fiber and nutrients to your diet, keeping you going for longer.

Per Serving:

• Calories: 215

• Fats: 4.8g

• Protein: 10.8g

• Carbs: 34.3g

• Fiber: 6.7g

• Sugar: 6.6g

19. Wild Garlic Soup

Source: greedygourmet.com

That’s right. Garlic soup is a thing! This Irish recipe is milder than it sounds, with a delicate garlic flavor belied only by the green color of the soup. It’s super simple to make and ultra-tasty.

Per Serving:

• Calories: 217

• Fats: 6.8g

• Protein: 4.8g

• Carbs: 36.7g

• Fiber: 4.2g

• Sugar: 5g

20. Vegan Lentil Balls

Source: cookingorgeous.com

This low-calorie lunch idea can double as a high-protein snack! These lentil koftas are essentially meatless Turkish meatballs.

You can use them in everything from sandwiches to salads!

Per Serving:

• Calories: 83

• Fats: 3g

• Protein: 3g

• Carbs: 12g

• Fiber: 4g

• Sugar: 1g

21. Cream Cheese Stuffed Sweet Potato

Source: throughthefibrofog.com

A stuffed sweet potato is just as good as it sounds. This lunch is earthy, creamy, and full of healthy vegetables that will keep you fuller for longer than a simple green salad.

Per Serving:

• Calories: 247

• Fats: 12g

• Protein: 5g

• Carbs: 31g

• Fiber: 5g

• Sugar: 9g

22. Chickpea Stuffed Peppers

Source: asweetalternative.com

I’m a huge fan of stuffed peppers! They’re vibrant and healthy, and they taste amazing. Best of all, you can coat them in cheese and enjoy a healthy vegetable-filled lunch.

Talk about a win-win!

Per Serving:

• Calories: 183

• Fats: 10g

• Protein: 8g

• Carbs: 16g

• Fiber: 5g

• Sugar: 7g

23. Turmeric Chicken Soup

Source: throughthefibrofog.com

Turmeric is well-known for its distinctive orange color and many health benefits. You might not know that it’s also super easy to work with!

That’s what makes this soup recipe so worth it. Reduce inflammation and stay healthy with this tasty recipe. It’s great for reusing leftovers as well!

Per Serving:

• Calories: 295

• Fats: 12g

• Protein: 31g

• Carbs: 17g

• Fiber: 6g

• Sugar: 8g

24. Avocado Chicken Salad

Source: ihearteating.com

Something as simple as an avocado chicken salad can become much better with an added dressing. In this case, the light cilantro lime dressing makes all the ingredients pop!

If you loved this, you should try this yummy high-protein chicken salad with apples!

Per Serving:

• Calories: 254

• Fats: 19g

• Protein: 4g

• Carbs: 2g

• Fiber: 5g

• Sugar: 2g

25. Veggie Brown Rice Ramen Stir Fry

Source: lovefromthetable.com

Stir fry is a typical meal prep recipe because it’s fast and easy to make. Plus, you can pack it full of enough vegetables to make a nutritionist jump for joy!

This stir fry uses brown rice ramen noodles to lend the bowl some extra taste and texture.

Per Serving:

• Calories: 291

• Fats: 5g

• Protein: 11g

• Carbs: 51g

• Fiber: 6g

• Sugar: 7g

26. Sweet Sesame Turkey Lettuce Wraps

Source: servedfromscratch.com

Lettuce wraps are a fantastic summertime lunch! Whether you’re serving yourself or an army of guests, this recipe will do your midday meal justice.

It’s tasty, easy, and, above all, healthy. You can also prepare the mix in advance and reheat it as needed.

Per Serving:

• Calories: 218

• Fats: 7g

• Protein: 29g

• Carbs: 11g

• Fiber: 1g

• Sugar: 4g

27. Stuffed Zucchini Boats

Source: momfoodie.com

I don’t think zucchini gets enough love, and this recipe is here to change that! These stuffed zucchini boats will get the kids on board to eat their vegetables.

Try sprinkling a handful of cheese over the boats to make them even more tempting.

Per Serving:

• Calories: 218

• Fats: 7g

• Protein: 11g

• Carbs: 29g

• Fiber: 7g

• Sugar: 5g

28. Chicken Shish Kebab Wraps

Source: mymorningmocha.com

I have a suggestion if you’re stuck for your next picnic recipe! These delicious chicken shish kebab rolls are so easy to make. Plus, everyone coming to eat can customize their roll.

This is the ultimate defense against even the pickiest of eaters.

Per Serving:

• Calories: 243

• Fats: 8g

• Protein: 35g

• Carbs: 7g

• Fiber: 1g

• Sugar: 2g

29. Feta Spinach Pizza with Honey

Source: plantbasedwithamy.com

Feta, spinach…, and honey? The combination might sound strange, but hear me out! The sweet honey is the perfect contrast to the salty feta! On a pizza base, this is a super addictive combo.

I recommend whipping this recipe out when you have guests over. It’s refined, simple, and tastes great.

Per Serving:

• Calories: 235

• Fats: 9.56

• Protein: 6g

• Carbs: 30g

• Fiber: 1.4g

• Sugar: 3.95g

30. Crispy Air Fryer Falafel

Source: cuisineandtravel.com

Getting perfectly crispy falafel is an art all its own. But it doesn’t have to be so tough! Thanks to this high-protein air fryer falafel recipe, you can enjoy perfect falafel every time.

You can use this falafel in any way you like, from sandwiches to salads. Craft the perfect lunch!

Per Serving:

• Calories: 29

• Fats: 1g

• Protein: 1g

• Carbs: 4g

• Fiber: 1g

• Sugar: 1g

31. Shrimp Yaki Udon

Source: twocloveskitchen.com

Finally, we have shrimp yaki udon – “shrimp fried noodles.” The key to this dish is to use thick udon noodles. Otherwise, it won’t have the right texture.

Ready for more low cal foods? These incredible low calorie recipes that’ll keep you in a deficit!

Per Serving:

• Calories: 283

• Fats: 9g

• Protein: 26g

• Carbs: 28g

• Fiber: 7g

• Sugar: 12g