Meal Planning & Nutritious Know-how

7 Healthy Macro Lunches in 10 Minutes or Less

By Ted KallmyerUpdated July 27, 2023

Don’t have time to eat healthily? Is lunchtime a chore?

It’s easy to pop down to the corner deli or fast food restaurant and grab something quick during a busy day at work.

Or opt for a boring cold-cut sandwich, that doesn’t nourish your body.

These macro lunches can be made in 10 minutes, and are around 400 calories or less.

1. Smoothie Disguised as a Lunch


This is one of my typical quick lunches. It’s quick, nutritious, and delicious.

  • One medium, frozen, very ripe banana
  • 1/4 cup raw almonds
  • 1/2 cup frozen blueberries
  • 3-4 leaves of lacinato (cavolo nero) kale (de-stemmed = no gas)
  • 1/4 teaspoon ground cinnamon
  • About 3/4 cup of water
  • 1/2 cup non-fat plain kefir

In a small blender cup (I use a Ninja), place the almonds and half of the water. Blend until almonds are a creamy texture.

Add banana, blueberries, kale, cinnamon, kefir and the remainder of the water and blend until the kale is finely ground and the smoothie is uniform. (About 30 seconds in the Ninja.)

Nutrition and Macros

Carbs54.1 g
Protein17 g
Fat21.3 g
Fiber10.3 g
Sodium61 mg

2. Lunch disguised as a fruit

  • One medium-ripe avocado
  • 8 Kashi Heart to Heart Whole Grain crackers.

Slice the avocado in half and remove the seed. Spoon the avocado on the crackers and enjoy!

Variation: Add a drop of hot sauce or Sriracha to each cracker.

Nutrition and Macros

Carbs37 g
Fiber13.8 g
Protein6.1 g
Fat25 g
Sodium108 mg

Don’t let the fat in avocados scare you; it’s good for you!

3. Delicious wraps without the carbs

  • One can of white tuna drained (4 oz. of tuna)
  • Two tablespoons plain nonfat Greek yogurt
  • One teaspoon of lemon pepper seasoning
  • Three leaves of romaine lettuce
  • Two tablespoons of pumpkin seeds
  • 1 cup alfalfa sprouts

Mix the tuna, yogurt, and lemon pepper seasoning together. Divide among the three lettuce leaves. Top with sprouts and pumpkin seeds. Fold lettuce over and eat like a wrap.

Nutrition and Macros

Carbs7.2 g
Fiber2.5 g
Protein37.9 g
Fat11.9 g
Sodium652 mg

4. Meat-free protein-rich salad

  • 3 cups spring salad mix
  • One small cucumber sliced
  • 3 mini sweet peppers sliced
  • 1 cup pre-shredded red cabbage
  • 1/2 cup chickpeas
  • 1/2 an avocado sliced
  • 1/2 cup non-fat Greek yogurt
  • 1/4 teaspoon Lawry’s Roasted Garlic Salt
  • One tablespoon lemon juice.

Place pre-washed salad mix, pre-shredded red cabbage, and other vegetables in a bowl. Garnish with chick peas. Mix the yogurt, garlic salt, and lemon juice well and then drizzle on top of the salad. Enjoy!

Nutrition and Macros

Carbs42.1 g
Fiber13.5 g
Protein23.4 g
Fat13 g
Sodium779 mg

5. Quick fish tacos for one

  • 1 Swai Fillet (or other white fish) cut into cubes (It’s easier to cut if still semi-frozen)
  • 1/2 red onion sliced
  • 1 red pepper sliced
  • 1/4 teaspoon cumin
  • 1/8 teaspoon sea salt
  • 2 teaspoons olive oil
  • 1 cup pre-shredded red cabbage
  • 3 tablespoons non-fat Greek yogurt
  • 3 corn tortillas
  • Hot sauce, lime juice, and/or cilantro to taste.

Thaw fish fillet in the microwave for about 35 seconds. Cut fish into cubes, slice half an onion, and slice the pepper into strips. Place all three in a medium heated nonstick skillet with the olive oil and seasonings.

Cook for about 8 minutes stirring often. While cooking spread yogurt in the middle of the 3 tortillas.

Once cooked; divide fish, onions, and peppers on the 3 tortillas, top with cabbage, hot sauce, cilantro, and lime. Enjoy!

Nutrition and Macros

Carbs45.9 g
Fiber9 g
Protein24.8 g
Fat13.1 g
Sodium541 mg

6. Hummus, veggies, and an apple

  • 1/2 cup quality prepared hummus (made with olive oil)
  • 2 cups veggie sticks (celery, peppers, carrots, broccoli etc.)
  • One medium apple

Buy a quality prepared hummus in the flavor of your choice. Buy a bag of pre-washed raw veggies or cut your own ahead of time. Use the hummus as a veggie dip. Eat the apple separately.

Nutrition and Macros

Carbs59 g
Fiber10.7 g
Protein8.1 g
Fat13 g
Sodium787 mg

7. Pollo asada lunch burrito

  • 1 medium low-carb high-fiber tortilla
  • 1/2 cup black beans
  • 3 ounces precooked chicken breast strips
  • 1/2 an avocado sliced
  • 2 cups baby spinach
  • 1/4 teaspoon chili lime seasoning
  • 2 tablespoon salsa of choice

In a small nonstick skillet heat the chicken strips and black beans along with the chili lime seasoning.

Heat the tortilla slightly and then add the hot chicken and beans, the avocado, the salsa, and the spinach.

Roll the burrito by tucking in both ends first.

Nutrition and Macros

Carbs43 g
Fiber20.9 g
Protein34.6 g
Fat14.7 g
Sodium883 mg

I realize that many people don’t have jobs that allow them to cook, but most of these can be prepared ahead of time and reheated at lunchtime when counting your macros.

Some of these quick lunch ideas may have too much sodium for those on a sodium restricted diet. Adjust by cooking a batch of fresh chicken ahead of time on the weekends or making your own hummus to use during the week.

Anytime we rely on convenience, pre-packaged foods, we also up our sodium intake.

Calorie amounts could vary depending on specific brands chosen.

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