45 Lunches All Under 400 Calories and Perfect For Taking to Work

Loading up on beef midday can leave you feeling heavy and tired. Solve this problem — and cut back on calories, fat, and cholesterol — with this recipe for vegan bolognese that's perfect for lunch.

Calories (with 1/2 cup cooked whole-wheat spaghetti): 345
Fiber: 8.7 grams
Protein: 12.4 grams

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This satisfying, refreshing, and detoxifying vegan salad offers over 10 grams of protein and almost 40 percent of your daily recommended fiber, so you know it's super filling.

Calories: 300
Fiber: 9.7 grams
Protein: 10.2 grams

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If you're tired of a vegan-friendly sandwich that doesn't satisfy, prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled, and layers of tasty veggies offer crunch, flavor, and important nutrients your body needs.

Calories: 336
Fiber: 12.5 grams
Protein: 12.4 grams

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The combination of turmeric and ginger in this Indian-spiced tofu and chard curry gives this recipe both metabolism-boosting and anti-inflammatory properties.

Calories: 222
Fiber: 5.3 grams
Protein: 7.3 grams

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For a lightened-up take on classic coleslaw, whip up this detox salad. Apples marry with the dynamic duo of red and Savoy cabbage, combining for a fiber-filled meal that aids in digestion. The addition of fennel seeds adds to the fiber factor, plus a kick of cayenne boosts your metabolism.

Calories: 289
Fiber: 8.1 grams
Protein: 9.8 grams

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A spicy, low-carb "tortilla" soup that's ready in 20 minutes? It's so packed with protein that you won't need to think about eating anything until dinnertime. Just enjoy an apple, pear, or cup of blueberries for dessert to add some fiber to your meal.

Calories: 291
Fiber: 3.8 grams
Protein: 39.1 grams

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High in vitamin A, vitamin C, and fiber, red bell peppers make a perfect accompaniment to protein-rich lentils in this low-calorie cheesy red pepper and lentil bake.

Calories: 233
Fiber: 9 grams
Protein: 11.6 grams

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This Paleo-friendly vegetable soup simmers nicely in your slow cooker overnight for lunch the next day. While this recipe uses shredded chicken and chicken stock, you can substitute them with more beans and vegetable stock for a vegetarian dish that still packs in the protein you need to fight fat.

Calories: 321
Fiber: 3.3 grams
Protein: 36.4 grams

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Traditional chicken salad clocks in at 500 calories, but this healthy chicken salad is 139 calories per serving. The secret? A simple swap of Greek yogurt for mayo.

Calories (with 2 slices of wheat bread): 359
Fiber: 6.3 grams
Protein: 29.8 grams

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You don't need the excuse of a barbecue to whip up a batch of this veggie pasta salad. It's lower in fat and higher in nutrients than regular pasta salad, which makes it a good and good-for-you lunch that you'll look forward to.

Calories: 213
Fiber: 4.9 grams
Protein: 6.4 grams

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Colorful, crispy, and packed with nutrition, this Asian chicken salad is a much healthier alternative to ordering out at an Asian restaurant. It tastes amazing, so you won't feel like you're missing out!

Calories: 231
Fiber: 6.1 grams
Protein: 19.9 grams

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Loaded with bacon, blue cheese, avocado, and a tasty dressing, you can easily eat half your recommended calories for the day with a Cobb salad. Opt for this healthier version that still hits all the notes you love about the classic.

Calories: 372
Fiber: 5.4 grams
Protein: 36.4 grams

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Tasty turmeric-spiced mushroom pilaf is a debloating recipe that's comforting on a cold afternoon.

Calories (2 servings): 402
Fiber: 7 grams
Protein: 13.4 grams

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If you're on the hunt for a quick and tasty detoxifying recipe, this crunchy cabbage and hemp salad is for you. If you haven't had them yet, it's time to give hemp seeds a try. They're a great source of omega-3s and vitamin E, and the combination of the cold-pressed oil and seeds in this recipe gives this fresh salad a nutty flavor you'll love. Top with some lean protein and your co-workers will be jealous!

Calories: 381
Fiber: 9.7 grams
Protein: 6.6 grams

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Tons of root veggies and fresh, fragrant herbs make this a fiber- and protein-rich beef stew that will fill up calorie- and carb-conscious eaters — perfect when you're craving some warm comfort food.

Calories: 265
Fiber: 7.4 grams
Protein: 27.8 grams

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The next time you're craving Chinese, skip the delivery and make your own delicious and nutritious stir-fry at home. This easy shrimp stir-fry recipe requires just eight ingredients and will be ready on the table in less than 20 minutes, and is perfect for bringing leftovers as lunch the next day.

Calories: 292
Fiber: 5.5 grams
Protein: 42.9 grams

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This colorful salad has a bit of everything: blueberries, carrots, tomatoes, almonds, nori, kale, and quinoa, all blended with an Asian-inspired soy-ginger dressing. Eating a rainbow is one way to help your brain feel more satisfied and bring you closer to your goal weight.

Calories: 434
Fiber: 8.5 grams
Protein: 14.1 grams

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Made with fiber-rich Bibb lettuce, this blueberry and pineapple salad gets an extra boost from the avocado, almonds, and chia seeds it contains. Boost the protein by sprinkling on some spicy roasted chickpeas.

Calories: 340
Fiber: 10.6 grams
Protein: 6.3 grams

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When you're craving Indian food, cook up this nutrient-dense chickpea and sweet potato curry instead of picking up takeout that's loaded with cream and butter. This vegan recipe is rich in protein, fiber, and flavor and is even better the next day.

Calories: 397
Fiber: 7.2 grams
Protein: 10.5 grams

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Wrap up this spiced and smoky walnut meat into raw vegan tacos. They're so refreshing and surprisingly filling. Plus, it's a favorite recipe of Beyoncé's!

Calories: 310
Fiber: 6.1 grams
Protein: 9 grams

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Made with ginger to soothe your muscles after a tough workout and prevent a bloated belly, this beautiful veggie-packed quinoa salad isn't just for vegetarians or vegans!

Calories: 363
Fiber: 7.8 grams
Protein: 15 grams

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Offering nearly 22 grams of protein and 43 percent of your daily recommended fiber, this oh-so-easy recipe satisfies hunger as it supports your weight-loss goals. Assemble all your ingredients tonight, and pack it all up for an easy lunch at work tomorrow.

Calories: 385
Fiber: 10.7 grams
Protein: 21.9 grams

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This high-protein frittata made with eggs and black beans is bursting with flavor, fiber, and protein. Make it Sunday night, and you'll have a satifying lunch for four days.

Calories (for 2 slices): 378
Fiber: 8.4 grams
Protein: 26 grams

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This high-protein, vitamin-A-rich sweet potato pizza crust keeps a nice crunch on the outside and tastes like an extrafluffy mashed potato in the center. Even better, half of this pie offers over 20 percent of recommended fiber for the day, so unlike your standard neighborhood slice, this pizza will keep you full and satisfied hours later. Make for dinner and enjoy leftovers the next day.

Calories: 351
Fiber: 5.2 grams
Protein: 13.9 grams

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If you've got a slow cooker, making this vegan butternut squash lentil soup will be a breeze. This recipe makes eight servings, so you can make enough for dinner, lunch, and then some.

Calories: 253
Fiber: 17 grams
Protein: 18.3 grams

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The combination of cabbage, carrot, and daikon in this citrus chicken salad is an antioxidant-rich trifecta! It's also high in protein and low in fat, carbs, and calories. Throw in some sliced apples or grapes to increase the fiber and you're looking at a perfect lunch to help you lose weight.

Calories: 223
Fiber: 3.5 grams
Protein: 24.1 grams

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Naturally gluten-free and full of fiber, these tiny legumes are a healthy pantry staple you should always have on hand — and they're absolutely delicious in this lentil salad from Goop. Tangy and clean, this recipe makes for a light yet filling meal and even better leftovers; the longer this salad sits in the fridge, the better it tastes.

Calories: 253
Fiber: 15.8 grams
Protein: 13.3 grams

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This healthy burrito bowl recipe is half the calories of one you'd order at Chipotle, and it's super easy to make (the secret is precooked chicken breast). In under 10 minutes, you'll have a fresh lunch that hits all your Mexican takeout cravings. Plenty of protein plus a dollop of Greek yogurt keep bloat at bay.

Calories: 350
Fiber: 8.3 grams
Protein: 42.6 grams

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Made with spices like cumin and cayenne to give your metabolism a kick, this Mexican tempeh quinoa salad offers the zesty, fresh flavor you're craving, and the tempeh offers a low-fat protein.

Calories: 353
Fiber: 9.8 grams
Protein: 17.4 grams

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For a gluten-free girl on the go, this cheesy, garlicky broccoli slaw "pasta" from healthy chef Hungry Girl is perfect. It's quick to come together for dinner and delicious as leftovers for lunch the next day. Round the slaw out by adding some protein-rich chicken breast.

Calories: 134
Fiber:
7.6 grams
Protein: 6.5 grams

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This twist on the always-loved butternut squash soup recipe includes sweet potatoes and carrots for an extra fill of fiber and vitamin A, as well as white cannellini beans not only to boost protein to satiate hunger, but also to add creaminess without a drop of dairy.

Calories: 272
Fiber: 9.6 grams
Protein: 14.3 grams

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Unlike the greasy Chinese fried rice typical of most restaurants, this veggie-packed Paleo "rice" skips the food coma and leaves you feeling satisfied and energized at the end of your meal. The combination of textures and flavors in this comforting Asian-inspired recipe is spot-on, and the "blitzed" cauliflower (pulsed in the blender) easily subs in for rice — you might even trick some picky eaters at your table with this one.

Calories: 230
Fiber: 4.5 grams
Protein: 12.5 grams

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Take a twist on classic black bean soup, and opt for low-calorie black and white bean soup with sweet potatoes. This hearty soup makes a delicious high-protein lunch for work — perfect if you're getting in a midday strength-training session!

Calories: 288
Fiber: 11.3 grams
Protein: 12.3 grams

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No need for takeout; this low-calorie, noodle-free Paleo pad thai is waistline-friendly and just as tasty. It uses spaghetti squash instead of noodles to save on calories. This lower-carb riff on the classic rice noodle dish has over 300 percent of your recommended vitamin C and vitamin A for the day, more than 50 percent of your calcium, and over 30 percent of your iron.

Calories: 367
Fiber: 7 grams
Protein: 14.5 grams

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If you need a break from a weekend of heavy foods, then make this digestion-aiding lemony toasted quinoa and wilted cabbage dish.

Calories: 348
Fiber: 7.4 grams
Protein: 12.3 grams

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With such a high fiber and water content, this simple salad recipe will be the weapon you need to stay full for hours. To increase the protein, add marianted tofu or grilled chicken on top.

Calories: 274
Fiber: 11.9 grams
Protein: 9.9 grams

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Versatile cauliflower stands in for the majority of the starch, which dramatically slashes the carb count without sacrificing the texture or flavor of this loaded baked potato soup.

Calories (2 servings): 370
Fiber: 10.2 grams
Protein: 20.2 grams

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High in fiber, vitamin C, and vitamin A, this raw rainbow salad adds color and flavor to any meal. The water content in romaine hydrates and fills up your body, while the high fiber content in the red cabbage and carrots aids in healthy digestion, making it a great addition to any long-term weight-loss or shorter detox plan.

Calories (2 servings with dressing, including a quarter of an avocado): 342
Fiber: 10.6 grams
Protein: 9.2 grams

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Give your cold-cut sandwich routine a rest and opt for this creative lunch instead. These fresh, raw, and fast wraps feature a unique filling: ground walnuts, seasoned with tamari, cumin, and other spices, and topped with your favorite salsa. It's a great alternative if you're watching your carb intake.

Calories: 275
Fiber: 4 grams
Protein: 11.1 grams

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If you're always left wanting something else after chowing down on a standard Greek salad, this Mediterranean quinoa salad is the answer to your olive- and feta-filled prayers. The addition of this complex carb fills you up with even more fiber!

Calories: 397
Fiber: 12.9 grams
Protein: 15.5 grams

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This hydrating and refreshing cucumber caprese salad is high in protein and fiber, yet light on your belly. Throw in some chickpeas to increase the fiber and protein even more.

Calories: 253
Fiber: 5.2 grams
Protein: 10.7 grams

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Instead of fatty coleslaw, mix up this lightened-up broccoli slaw salad recipe instead. Served with lean protein like grilled chicken breast, it makes for a low-calorie, filling comfort meal.

Calories: 313
Fiber: 6 grams
Protein: 34.2 grams

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This sweet potato, chickpea, and quinoa veggie burger is perfectly spiced and completely satisfying. At 202 calories per patty, you can add a 120-calorie whole-wheat bun and lettuce, tomato, and ketchup and still come in at well under 400 calories. Make multiple patties in advance to enjoy as a sandwich or on top of greens for the week.

Calories: 202
Fiber: 5.8 grams
Protein: 7 grams

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Substituting ground chicken for beef in this spicy chili recipe brings the same traditional flavors and textures of the classic you crave — just lightened up for your healthy diet. Make a big pot and you'll have a hearty lunch all week long.

Calories: 324
Fiber: 5.1 grams
Protein: 18.4 grams

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This vegan bean salad is the perfect protein-packed, refreshing meal to enjoy after a workout to help your muscles recover and satisfy your insatiable hunger.

Calories: 349
Fiber: 13.3 grams
Protein: 16.9 grams

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