10+ Lunches for Under 400 Calories

By Ted KallmyerUpdated May 22, 2023

This visual guide gives you ten easy lunch ideas that take minutes to prepare but are low in calories.

I’ve also included healthier fast food options for less than 400 calories.

Roast Beef Sandwich – 325 Calories

2 slices of lean, nitrate-free roast beef
1 tbsp reduced fat olive oil based mayonnaise
2 slices of low-fat wheat bread
sliced lettuce and tomato
1 cup melon

Noodle Soup – 380 Calories

1 cup low-sodium organic chicken noodle soup
5 whole wheat saltine crackers
1 slice of lite American cheese
1 pear

Tuna Pita – 370 Calories

3 oz of white chunk tuna in spring water
1 tbsp lite olive oil based mayonnaise
1 whole wheat pita loaf
6 oz low fat Greek yogurt
1 apple

Chicken & Pasta – 389 Calories

2/3 cup of whole grain pasta
3 oz of sliced chicken breast
½ cup pasta sauce
1 tbsp lite salad dressing
1 cup of cucumbers

Tomato Soup – 280 Calories

1 bowl of low sodium, organic tomato soup
1 cup mixed greens tossed salad
2 tbsp lite salad dressing
1 slice lite American cheese
5 whole wheat saltine crackers

Muffin Pizzas – 281 Calories

1 whole wheat english muffin (2 halves)
2 tbsp parmesan cheese
2/3 cup of pasta sauce
1 cup of sliced cucumber
2 tbsp lite salad dressing

Turkey Sandwich – 327 Calories

2 pieces of whole wheat bread
2 ounces low fat, low sodium, nitrate-free turkey
1 tbsp lite olive oil based mayonnaise
½ cup cucumber
1 pear

Chicken Pita – 390 Calories

6 ounces non-fat Greek yogurt
½ cup chicken salad
1 whole wheat pita loaf
1 pear sliced

Cheese Sandwich – 380 Calories

2 slices of wheat bread
2 slices lite American cheese
1 sliced tomato/lettuce
1 apple

Peanut Butter Sandwich – 370 Calories

2 slices of whole wheat bread
1 tbsp 100% natural peanut butter
1 apple
½ cup sliced cucumbers
1 tbsp lite salad dressing

Fast food options for under 400 calories

Starbucks – 370 Calories

Chicken & Hummus Bistro Box
Tall Nonfat Latte

Chick-fil-A – 350 Calories

Grilled Market Salad
Harvest Nut Granola (included w/salad)
Reduced Fat Berry Balsamic Vinaigrette
Unsweetened Ice Tea

Subway – 321 Calories

6 Inch Subway Club on 9 Grain Wheat
Provolone cheese
All veggies
Olive oil blend dressing
Avocado
Vitamin Water Zero

McDonalds – 350 Calories

mcdonalds-Premium-Bacon-Ranch-Salad-with-Grilled-Chicken

Grilled Chicken Bacon Ranch Salad
No Cheese
Newman’s Own Ranch Dressing
Unsweetened Iced Tea

Chipotle – 375 Calories

Grilled Chicken Salad w/
Lettuce
Black Beans
Fajita Veggies
Tomato Salsa
Green Tomatillo Salsa
Ice Water

Aim to hit your TDEE

Making healthier choices at lunchtime can make a big difference in achieving your Total Daily Energy Expenditure (TDEE) goals.

By Ted Kallmyer (ISSA-certified nutrition coach)

I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.

Get nutrition assessment or explore 1-on-1 coaching.