She Strengthens

Healthy Lunches Under 400 Calories

Are you tired of sacrificing nutrition for convenience? Look no further! We’ve got 35 delicious and nutritious lunch ideas, all under 400 calories. From wraps and sandwiches to salads and bowls, there’s something for everyone.

Low-Calorie Wraps

1. Caesar Salmon Wrap: 307 calories
   • Low-cal dressing and heart-healthy salmon make this a winning wrap.
   • Side snack: ¼ cucumber sliced with 2 tablespoons hummus (56 calories)
2. Crunchy Tuna Wrap: 384 calories
   • Greek yogurt makes this tuna salad creamy and protein-rich.
   • Side snack: 1 cup cherries (90 calories)
3. Turkey Wrap: 365 calories
   • Lean turkey and low-sodium cheese make this a healthy choice.
   • Side snack: 9 multigrain pita chips (130 calories)
4. Tangy Shrimp and Avocado Wrap: 377 calories
   • Shrimp is a filling, low-calorie protein source paired with creamy avocado.
   • Side snack: 8 mixed olives (100 calories)

Low-Calorie Sandwiches

5. Herbed Cheese and Tomato Sandwich: 398 calories
   • Cottage cheese is a great source of calcium and protein.
   • Side snack: 1 small banana and 1 square of dark chocolate (130 calories)
6. Spiced Chickpea Pita: 350 calories
   • No mayo needed for this tasty chicken salad.
   • Side snack: The other half of the pear used in the salad! (45 calories)
7. Egg, Tomato, and Avocado Sandwich: 385 calories
   • A leaner and greener alternative to a traditional bacon, egg, and cheese.
   • Side snack: 1 medium apple (80 calories)
8. Ham, Pear, and Swiss Sandwich: 395 calories
   • Deli ham is leaner than traditional baked ham.
   • Side snack: ¾ cup apple chips (80 calories)

Low-Calorie Burgers

9. Pizza Burger: 360 calories
   • A protein-packed veggie burger with mozzarella cheese.
   • Side snack: 1 orange (85 calories)
10. Hawaiian Veggie Burger: 475 calories
    • Avocado is a great swap for mayonnaise, adding fiber and healthy fats.
    • Side snack: 1 ounce sweet potato chips (139 calories)
11. Mediterranean Burger: 400 calories
    • Turkey burger patty with feta cheese and spinach.
    • Side snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Low-Calorie Salads, Bowls, and Platters

12. Greek Pita Salad: 368 calories
    • Protein-packed chickpeas and lower-fat feta cheese.
    • Side snack: 10 baby carrots with 2 tablespoons hummus (100 calories)
13. Strawberry Spinach Salad: 382 calories
    • Antioxidant-rich strawberries pair with healthy fats from avocado.
    • Side snack: 2-inch slice of whole-grain baguette (140 calories)
14. Garden Pasta Salad: 395 calories
    • Whole-wheat pasta is a higher-fiber substitute for regular pasta.
    • Side snack: 1 whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

And many more! Each lunch is carefully crafted to provide a balance of protein, healthy fats, and complex carbohydrates, all under 400 calories. Plus, we’ve included a side snack with each option to help keep you full and satisfied until your next meal.