7 Healthy Macro Lunches in 10 Minutes or Less

Filed under Recipes

Many feel that they just don’t have time to eat healthy, especially at lunchtime.

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

Or, to just opt for that boring cold-cut sandwich, that does little to nourish your body the way it needs to be.

The solution?

My top 7 easy and nutritious macro-based lunches that can be prepared in about 10 minutes for 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.

  • 1 medium frozen very ripe banana
  • 1/4 cup raw almonds
  • 1/2 cup frozen blueberries
  • 3-4 leaves of lacinato kale (de-stemmed = no gas)
  • 1/4 teaspoon ground cinnamon
  • About 3/4 cup 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 kale is finally ground and the smoothie is uniform. (About 30 seconds in the Ninja.)

Basic Nutrition: Calories- 416

Macros: Carbs- 54.1g, Protein- 17g, Fat- 21.3g, Fiber- 10.3g, Sodium- 61mg.

2. The Lunch Disguised as a Fruit

  • 1 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.

Basic Nutrition: Calories- 364

Macros: Carbs- 37g, Fiber- 13.8g, Protein- 6.1g, Fat- 25g, Sodium- 108mg

Don’t let the fat in avocado scare you, it’s good for you!

3. Delicious Wraps Minus the Grains and Carbs

  • 1 can white tuna drained (4 oz. of tuna)
  • 2 tablespoons plain nonfat Greek yogurt
  • 1 teaspoon lemon pepper seasoning
  • 3 leaves of romaine lettuce
  • 2 tablespoons 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.

Basic Nutrition: Calories- 290

Macros: Carbs- 7.2g, Fiber- 2.5g, Protein- 37.9g, Fat- 11.9g, Sodium- 652mg

4. Meat-free Protein Rich Salad

  • 3 cups spring salad mix
  • 1 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
  • 1 tablespoon lemon juice.


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

Basic Nutrition: Calories- 357

Macros: Carbs- 42.1g, Fiber- 13.5g, Protein- 23.4g, Fat- 13g, Sodium- 779mg

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!

Basic Nutrition: Calories- 381,

Macros: Carbs- 45.9g, Fiber- 9g, Protein- 24.8g, Fat- 13.1g, Sodium- 541mg

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.)
  • 1 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.

Basic Nutrition: Calories- 355

Macros: Carbs- 59g, Fiber- 10.7g, Protein- 8.1g, Fat- 13g, Sodium- 787mg

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. Enjoy!

Basic Nutrition: Calories- 402

Macros: Carbs- 43g, Fiber- 20.9g, Protein- 34.6g, Fat- 14.7g, Sodium- 883mg

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 just 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. This can be adjusted 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 the our sodium intake.

I used Calorieking.com to calculate my nutritional information, so these amounts could vary depending on specific brands chosen.

Accelerate Your Diet and Fitness Goals with My Macro Solution System

Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!


  • 130 page step-by-step guide.
  • Achieve fat loss without starvation.
  • Individually tailored to your body composition.
Learn More

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.
Updated May 22, 2021


  • Beth

    Is swag a “clean” fish to eat? I thought it was farmed and from Southeast Asia 😬

    • Ted Kallmyer (Certified Macro Coach)

      Hi Beth, Aquaculture isn’t necessarily a bad thing and actually is a sustainable way to eat fish and seafood. Just make sure the farm-raised fish is from a good source.

  • DementedChicken


  • DementedChicken

    Wow thx these all look delicious and they are healthy thx

  • Katya Aniskina

    I love your blog soo much!

    Thank you for all your articles!

    They are really written so easy, that everyone can understand and decide to eat healthy!

    I printed all the fotos and put them to the fridge,on the kitchen.

    And every day it hepls me to plan meal for a next day.

    I think, it is really a usefull idea.

    Good luck !

    And best wishes from Russia.

    • JamesF

      That’s great. Glad it helped.

    • Ted

      Glad you found this helpful and keep up the great work!

  • Guest

    I love your blog soo much!
    Thank you for all your articles!
    They are realli written so easy, that everyone can understand and decide to eat healthy!
    I printed all the fotos and put them to the fridge,on the kitchen.
    And every day it hepls me to plan meal for a next day.
    I think, it is really usefull idea.

    Good luck !
    And best wishes from Russia.

  • Ted

    I think of taking time to prepare as paying myself. So by taking 10 minutes ( usually the time it takes to park, order, and get take out) I can make a lunch and save $. So with an average takeout lunch probably around $6-8 in the States I can save at least half or more of that by making my own lunch. 🙂

    • JamesF

      Wise words. But to be honest, working in the office, I WANT to get out for a while. Go somewhere else. I notice that when I bring in my own lunch I typically never leave my desk.

      It’s all these little habits that define how we eat.

      • Ted

        Excusses… Excusses… lol take it to the beach and eat 🙂 beats a cafe or bread shop any day!

  • Sue Knorr

    Time is an issue here, too. We eat a lot of quick and easy salads based on whatever’s in the fridge. Since we buy only healthy choices, putting together a healthy meal is a snap. We follow the Zone diet principles at our house so all meals have balanced amounts of carbohydrate and protein plus a moderate amount of monounsaturated fat. Tonight it’s rollups of hormone-free deli-style turkey slathered with olive hummus. I cut the roll-ups in large sized pieces and placed them on top of bagged pre-washed romaine lettuce. Then I spooned some spicy roasted chili salsa on top and drizzled all of it with a tablespoon of extra virgin olive oil. Dessert was a snack size unsweetened applesauce cup with with some cinnamon mixed in. At first glance it might appear to be a crazy combo but it’s absolutely delicious!

    • Ted

      That actually sounds pretty good to me, thanks for sharing 🙂

  • spectra311

    Because of my schedule, I generally eat breakfast-y foods for lunch. My favorites are steel-cut oats (I cook them ahead of time and pack them in Tupperware and just reheat them at work) and an apple and a container of Greek yogurt. I mix the yogurt with the oats and top with a bit of cinnamon. That and some coffee and I’m good for the rest of the afternoon. I also love to mix plain Greek yogurt with salsa and use that as a dip for cut up veggies–jicama, carrots, celery. I’ll have that along with some cheese and a piece of fruit. It’s not fancy, but it is pretty tasty.

    • JamesF

      I’m too damn lazy to do anything.

      • Dan Bolton

        Ha! Me too. I often forget to plan ahead and am forced to eat out – Though being forced to ear turkish salads regularly isn’t all bad 😉