Quick & Easy Low-Calorie Meals to Power Your Afternoon

The lunchtime slump is a real struggle. But not to worry! I’m here to share my arsenal of quick, delicious, and calorie-controlled lunch options that will keep you energized and focused through the afternoon. Each recipe is under 400 calories and packed with flavor and nutrients.

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Tools you will need

• Lunch Containers (Set of 3)
• Cutting Board
• Knife
• Mixing Bowls (Set of 2)
• Spoon
• Small Pot
• Fry pan

Quick & Easy Low-Calorie Meals

Mediterranean Chickpea Salad Sandwich (350 kcal):

• 2 slices whole-wheat bread
• 1 can (400g) chickpeas, drained and rinsed
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Mash half the chickpeas with a fork in a bowl. Combine with remaining chickpeas, cucumber, red onion, feta cheese, olive oil, lemon juice, oregano, salt, and pepper. Spread on whole-wheat bread slices for a protein-packed and flavorful sandwich.

Spicy Tuna Lettuce Wraps (280 kcal):

• 4 large lettuce leaves (romaine or butter lettuce)
• 5 oz can tuna, drained
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped celery
• 1 tablespoon light mayonnaise
• 1 teaspoon sriracha (or to taste)
• 1/4 cup shredded carrots

In a bowl, combine tuna, red bell pepper, celery, mayonnaise, sriracha, and salt and pepper to taste. Fill lettuce leaves with the mixture and top with shredded carrots for a light and refreshing lunch.

Sun-Dried Tomato and Pesto Veggie Pinwheels (320 kcal):

• 4 whole-wheat tortillas
• 1/3 cup reduced-fat pesto
• 1/4 cup chopped sun-dried tomatoes
• 1/2 cup shredded baby spinach
• 1/4 cup crumbled goat cheese

Spread pesto evenly over each tortilla. Layer sun-dried tomatoes, spinach, and goat cheese. Roll up tortillas tightly and slice into pinwheels for a fun and flavorful finger food lunch.

Curried Chicken and Mango Salad (380 kcal):

• 1 cup chopped cooked chicken breast
• 1/2 cup chopped mango
• 1/4 cup chopped red onion
• 1/4 cup chopped celery
• 1 tablespoon light curry powder
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1/4 cup chopped fresh cilantro (optional)

In a bowl, combine chicken, mango, red onion, celery, curry powder, olive oil, lime juice, salt, and pepper to taste. Garnish with fresh cilantro for a bright and satisfying salad.

Edamame and Quinoa Power Bowl (390 kcal):

• 1 cup cooked quinoa
• 1/2 cup shelled edamame, steamed
• 1/4 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 2 tablespoons crumbled feta cheese
• 1 tablespoon vinaigrette dressing
• 1/4 teaspoon dried dill

In a bowl, combine quinoa, edamame, cucumber, cherry tomatoes, feta cheese, vinaigrette dressing, dill, and salt and pepper to taste. This protein-rich bowl provides sustained energy throughout the afternoon.

Turkey and Veggie Wrap with Hummus (300 kcal):

• 1 large whole-wheat tortilla
• 3 oz sliced turkey breast
• 1/2 cup chopped romaine lettuce
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumber
• 3 tablespoons hummus

Spread hummus evenly over the tortilla. Layer romaine lettuce, carrots, cucumber, and turkey breast. Wrap tightly for a satisfying and portable lunch option.

Lentil Soup with Whole-Wheat Bread (350 kcal):

• 1 can (15 oz) low-sodium lentil soup
• 2 slices whole-wheat bread
• 1 tablespoon olive oil
• 1 clove garlic, minced (optional)
• Pinch of red pepper flakes (optional)

Heat lentil soup in a small pot on the stovetop. Meanwhile, toast whole-wheat bread slices with a drizzle of olive oil. If desired, add minced

You can find more recipes like these here