Low Calorie Lunches

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4 Great Lunches to Replace your Sandwich

Do you find it difficult to come up with lunch ideas?

I mean, with breakfast and dinner, there is so much to think about. So many ideas to have. So much time needed to prepare and cook it all.

So you figure, hey I’ll just get a sandwich from the shop.

But, did you know that some of those sandwiches contain just shy of 500 calories. In just one, let’s face it, pretty unappetising looking sandwich.

When you add in the rest of the meal deal, snack, drink, you could be looking at 1000 calories just for lunch.

That’s not going to help your weight loss effort much.

What can you do about it?

My top tip for making easy, healthy and cheap lunches is to make a little more of your evening’s meal. Eaten cold, or reheated in the microwave in work, what could be easier.

If that’s not possible, you could try these tasty, low calorie lunches…

Low Calorie Lunches - Avocado and Tuna Layered Salad

Avocado and tuna salad, so easy to make

What you Need

  • 5 oz. (140g) canned tuna in brine, drained
  • 1 tbsp. mayonnaise
  • 1 tbsp. coriander, chopped
  • 1 lime, juiced
  • 1 avocado
  • 1/2 cup

For the Pico de Gallo

  • 3 medium tomatoes, diced
  •  ½ small white onion, diced
  •  ½ jalapeno pepper, dice and de-seeded
  • 1 clove garlic, minced
  • ½ cup coriander, chopped
  • 1 lime, juice only

What you need to do

In a bowl, mix tuna, mayonnaise, coriander and juice from half a lime. Season with salt and pepper to taste.

Chop the flesh of the avocado and place in a bowl. Drizzle it with the remaining half of a lime—season with salt and pepper.

In a separate bowl mix all of the ingredients for the Pico de Gallo, until well combined.

On a plate layer, the salad with half of the avocado, then half of the tuna, and finish with a layer of Pico de Gallo. Use the other half of the salad for the second serving.

Low Calorie Lunches - Kale, Quinoa and Cranberry Salad

Low calorie, sweet, tasty salad

What you need

For the dressing:

  • 1 clove garlic, crushed
  • 1 lemon juiced
  • 2 tbsp. olive oil
  • 1 tbsp. honey

For the salad:

  • 7oz. (200g) kale stems removed
  • 1 cup (185g) quinoa, cooked
  • ¼ cup (20g) almonds, chopped
  • ¼ cup (30g) cranberries, dried
  • 2 tbsp. Parmesan cheese, grated

Cook quinoa according to instructions on the packaging.

Combine all the dressing ingredients in a small bowl, season with salt and pepper.

Place the chopped kale in a large bowl, and drizzle with the dressing. Massage the dressing into the kale with your fingers for about 2 mins to soften.

Add in the cooked quinoa, chopped almonds and dried cranberries, then toss to combine.

Divide the salad between bowls and sprinkle with the Parmesan cheese to serve.

Low Calorie Lunches - Salmon and Egg Bake

Salmon and egg bake - delicious and easy for lunch

What you need

  • 10 oz. (280g) salmon fillets
  • 2 tsp. coconut oil
  • 5 eggs
  • 2 egg whites
  • ½ cup (120ml) almond milk
  • 2 cloves garlic, minced
  • 7 oz. (200g) asparagus, chopped
  • 1 tsp. oregano
  • 1 tsp. thyme
  • 1 small onion, cut to wedges
  • 1 bell pepper, sliced

What you need to do

Heat oven to 420F (215C). Season the salmon fillets with salt & pepper.

 Heat 1 tsp. of oil in a pan over high heat, and fry the salmon fillets skin side up for about 2 minutes, then place on a baking tray and broil in the oven for another 8 minutes. Remove from the oven and set aside.

Reduce the oven heat to 350F (180C).

In the same pan, add the remaining 1 tsp. of oil and cook the garlic and asparagus, on medium heat for 5 minutes. Season oregano and thyme, and mix well.

Whisk together the eggs, egg whites and milk, adding in a pinch of salt.

Flake the baked salmon into a baking dish, add the onion and pepper, then pour in the egg mixture.

Bake for 30-35 minutes or until eggs are set and browned.

Low Calorie Lunches - Healthy Coronation Chicken Salad

A low calorie coronation chicken for lunch

What you need

  • 1 tbsp. mayonnaise
  • 2 tbsp. Greek yoghurt (0% fat)
  • 1 tsp. curry powder (or more, to taste)
  • 5 oz. (150g) cold cooked chicken, chopped (leftover roast chicken is perfect)
  • 6 dried apricots, chopped
  • 1 celery stick, chopped

What you need to do

Mix the mayonnaise, yoghurt and curry powder. If needed, add a splash of water to thin the sauce to the consistency you like. 

Stir in the chicken, apricots, celery and almonds and season to taste with salt and pepper.

Serve with a side salad or as a sandwich filling.

Low Calorie Lunches - What's your Favourite?

Have I missed your favourite lunch? Or top tip for making low calorie lunches? 

Do share on Facebook or Instagram. 

And, if you’ve made any of these let me know how you like them…