Healthy Lunch Recipes: 400-Calorie Meals for Weight Management

Peter Ardito

Greek Pita Pockets with Tzatziki Sauce

• Combine 1/2 cup canned chickpeas, rinsed and drained; 1/4 cup chopped cucumber; 1/4 cup chopped red bell pepper; and 1/4 cup chopped black olives.
• Whisk together 1/4 cup low-fat Greek yogurt, 1/4 cup shredded cucumber, 1/4 teaspoon dill, and a pinch each of salt and black pepper.
• Cut a whole-grain pita in half and fill both halves with bean mixture; top with yogurt sauce.

Peter Ardito

Panzanella White Bean Salad

• Toast 2 slices whole-grain bread and cut into 1-inch cubes.
• Combine with 1/2 cup canned white beans, rinsed and drained; 1/2 cup halved grape tomatoes; 1/2 cup chopped cucumber; 2 tablespoons minced basil; 2 tablespoons diced red onion; 1 tablespoon fresh lemon juice; and 1 tablespoon olive oil.
• Mix all ingredients; add salt and black pepper to taste.

Peter Ardito

Spinach Salad with Chicken, Strawberries, Walnuts, and Goat Cheese

• Combine 3 cups baby spinach, 2 ounces chopped grilled chicken, 1/2 cup sliced strawberries, 1/2 ounce crumbled goat cheese, 2 tablespoons chopped walnuts, 2 teaspoons olive oil, and 1 tablespoon balsamic vinegar.
• Toss all ingredients; add salt and black pepper to taste.

Peter Ardito

Dressed-Up Turkey Wrap

• Put 2 ounces roasted turkey; 1/2 ounce brie; 1/2 apple, thinly sliced; and 1/2 cup arugula on an 8-inch whole-grain tortilla. Roll up.
• Serve with 1/2 apple, sliced and topped with 1 teaspoon peanut butter.

Peter Ardito

Rosemary and Zucchini Flatbread with Grape Salad

• Preheat the oven to 350 degrees F.
• Warm 1 whole-grain flatbread on a baking sheet 7 minutes.
• Remove from oven and top with 1/2 cup thinly sliced zucchini, 1/4 cup grated part-skim mozzarella, and 1 teaspoon dried rosemary. Bake 7 minutes more, until cheese is melted.
• Meanwhile, mix 1 cup halved grapes with 2 tablespoons sliced almonds.
• Serve flatbread warm or at room temperature with grape salad.

Peter Ardito

Thai Shrimp Po' Boy

• Coat 2 ounces cooked shrimp, tails removed and sliced lengthwise, with 2 teaspoons prepared Thai chili-garlic sauce.
• Slice a whole-grain hero roll lengthwise and fill with shrimp, 3 tablespoons sliced or chopped avocado, 1/4 cup sliced cucumber, and 1/4 cup shredded carrots.
• Top with 2 tablespoons chopped cilantro and 1 tablespoon fresh lime juice.

Peter Ardito

Mediterranean Pasta Salad with Tuna

• Cook 1 1/2 ounces whole-grain angel hair pasta.
• Combine 3 ounces water-packed tuna, drained, with 1/2 cup halved grape tomatoes; 1/2 cup canned artichokes, drained and quartered; 3 tablespoons sliced pitted black olives; 1 tablespoon fresh lemon juice; and 2 teaspoons olive oil with pasta.
• Add salt and black pepper to taste; serve.

Healthy Takeout Options

Boston Market: Roasted Turkey Breast with sides of garlic-dill new potatoes and steamed fresh vegetables (380 calories)

Jamba Juice: Smokehouse Chicken California Flatbread (390 calories)

Panera Bread: You Pick Two: Low-Fat Vegetarian Black Bean Soup and Half Thai Chopped Chicken Salad with a side of apples (390 calories)

Qdoba: Naked Grilled Vegetable Taco Salad with cilantro-lime rice, lettuce, corn, and black bean salsa with fat-free picante ranch dressing (400 calories)

Starbucks: Protein Artisan Snack Plate with a Tazo Passion Brewed Tea (370 calories) or a Chicken Santa Fe Panini (400 calories)

Peter Ardito

Get More Slimming Meals

Mix and match these breakfast, dinners, and snacks for a total of 1,500 calories a day. Combine it with our Beach Body Boot Camp workout plan and you'll shed 10 pounds in one month!

Get Breakfast Recipes Under 300 Calories

Get Dinner Recipes Under 500 Calories

Get Snacks Under 150 Calories