It can be challenging to come up with healthy lunches for work that are under 500 calories and still keep you satisfied until dinner, but we’ve gathered some great options! There are many choices for low-calorie lunches to bring to work; you just need to be prepared!
What’s even better? You don’t have to stick to a week of regular salads, although those are great too. This list includes a variety of recipes, not just salads! If you want to keep your calorie count low while avoiding mid-day hunger pangs, these healthy lunches will do the trick. The best part is that you can prepare them the night before or in the morning for a hassle-free lunch during your break.
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What’s the deal with “Paleo”? According to The Paleo Diet, it emphasizes fresh, wholesome foods similar to what our ancestors ate before most foods became processed. This recipe from POPSUGAR fits the diet, featuring fresh shrimp, coconut milk, cauliflower rice, and other real ingredients for a nutritious work lunch. One serving has 269 calories, and you can make it the night before since it takes about 45 minutes to prepare and can be reheated during your lunch break.
This isn’t your typical plain salad. It has a mix of flavors that will brighten your day, even on the dullest workdays. Plus, it’s a fantastic fat-fighter, with avocado, pineapples, almonds, and blueberries—all known to help burn fat. Studies show that diets rich in blueberries can lead to more abdominal weight loss than those without them, according to WebMD. The salad takes just 15 minutes to prepare and contains only 340 calories. You can find the recipe from POPSUGAR here.
Instead of unhealthy tacos with high-calorie tortillas or shells, try stuffing your taco in a green pepper for lunch. These tacos use lean ground turkey instead of beef and reduced-fat cheddar cheese, making them a healthier option while still delivering the taco flavors you love. Add healthy toppings like avocado, tomato, and onion to suit your taste. Each taco is 195 calories and takes about 30 minutes to make, but you can prepare them in advance and store them in the fridge to reheat.
According to Eat This, Not That!, avocados can help keep cholesterol levels low, reduce abdominal fat, and provide numerous heart-healthy nutrients. Plus, having some avocado at lunch can keep you feeling full for hours! If you need more reasons to include avocados in your lunch, try this toast recipe with avocados, eggs, spinach, and tomatoes. Use quality whole-wheat bread for your open-faced sandwich to keep it fresh throughout the day. This recipe from Two Peas and Their Pod takes about 10 minutes to prepare and has around 250 calories per serving.
How convenient is it to pre-pack salads in a mason jar and grab one on your way out? This jarred Cobb salad has everything you love about Cobb salads: it’s tasty, convenient, simple, and low-calorie. You can prep four salads in just 5 minutes. From Weelicious, each salad is about 245 calories. Get the recipe here.
This is one of the best options on our list of healthy lunches for work because you can make it in advance and enjoy it all week! Cook a large batch and freeze the leftovers. The worst part about weekday lunches is the time spent preparing them, which is why leftovers are so great. This recipe from Skinny Ms. makes plenty of leftovers! Get the full recipe here.
Pizzas under 500 calories for lunch? Absolutely! With this delicious alternative to traditional dough pizza, you can indulge without worrying about calories. Each pizza is only 243 calories, so you can even have two if you’d like! Six pizzas take about 30 minutes to make, and you can store them in the fridge for the next few days. From Eat Good 4 Life, get the full recipe here.
Tuna salad has long been a lunch staple in the U.S., especially for summer picnics, but it’s often loaded with mayonnaise, which isn’t great for our waistlines, especially when slathered on processed carbs like bread. This recipe from The Natural Nurturer gives tuna salad a healthier twist by using avocado instead of mayo. You won’t miss the mayo or the bread, we promise!
Avocado comes to the rescue again! Like tuna salad, chicken salad is another common lunch item that can be unhealthy. This recipe by Paleo Leap also uses avocado instead of mayo, and the green apples add a hint of tartness usually found in grapes. It’s gluten-free, dairy-free, and absolutely delicious! Not only are these options under 500 calories, but they are also gluten-free, dairy-free, and paleo! They make for a great low-carb recipe, and you can add various veggies like carrots, onions, and cucumbers! From Skinny Ms. Get the recipe here.
This BLT bowl salad is hearty yet light, and it tastes amazing even without dressing. It’s packed with flavor from the bacon, avocado, and cheese (which you can leave out if you prefer), making it a perfect healthy lunch for work that will keep you satisfied until dinner. Recipe from The Londoner.
Wondering what to do with leftover salmon from last night’s dinner? Toss it on top of this salad! This recipe by Lindsay at Cotter Crunch will lift you out of that midday slump at work. It’s especially refreshing for summer, featuring squash, zucchini, raspberries, and cucumbers!
Eating a healthy lunch during a busy workday can feel overwhelming, but it’s entirely doable. The key is to always be prepared! Pack your healthy lunches in advance, so you don’t find yourself rushing to the snack bar or local deli at the last minute!
If you enjoyed this article on healthy lunches for work under 500 calories, feel free to leave a comment or any questions you may have below!
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