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10 Healthy Lunch Ideas Under 400 Calories

Simple lunch combinations with protein, vegetables and satisfying carbs, designed for busy weekdays without feeling like diet food.

2026-09-23 · 8 min read
10 Healthy Lunch Ideas Under 400 Calories

A healthy lunch can be colorful, filling and easy without feeling like diet food. These combinations use a protein, vegetables, a satisfying carbohydrate and a simple dressing or sauce.

In this article
  1. The simple lunch formula
  2. Chicken quinoa bowl
  3. Tuna bean salad
  4. Turkey hummus wrap
  5. Egg & avocado toast plate
  6. Greek chicken salad
  7. Lentil feta bowl

The simple lunch formula

For an easy lunch, start with protein, add two vegetables, then choose one carbohydrate and one sauce. You can change the flavor without rebuilding the whole meal.

Chicken quinoa bowl

Chicken, Quinoa & Roasted Veggie Bowl

25 MIN2 SERVINGS

INGREDIENTS

  • 200 g cooked chicken
  • 1 cup cooked quinoa
  • 1 zucchini
  • 1 bell pepper
  • ½ cucumber
  • 2 tbsp Greek yogurt
  • Lemon, salt and pepper

METHOD

  1. Roast chopped zucchini and pepper at 220°C for 18–20 min.
  2. Slice chicken and cucumber.
  3. Assemble with quinoa.
  4. Mix yogurt with lemon for a quick dressing.

Tuna bean salad

Easy Tuna & White Bean Salad

10 MIN2 SERVINGSNO COOK

INGREDIENTS

  • 1 can tuna
  • 1 cup drained white beans
  • 1 tomato
  • ½ cucumber
  • ¼ red onion
  • 1 tbsp olive oil
  • Lemon juice and herbs

METHOD

  1. Combine drained tuna and beans.
  2. Add chopped vegetables and onion.
  3. Dress with oil, lemon and herbs.
  4. Chill or serve immediately.

Turkey hummus wrap

Turkey, Hummus & Crunchy Veggie Wrap

8 MIN1 WRAP

INGREDIENTS

  • 1 whole-grain tortilla
  • 2 tbsp hummus
  • 80 g sliced turkey
  • Lettuce
  • Cucumber and grated carrot

METHOD

  1. Spread hummus over tortilla.
  2. Add turkey and vegetables.
  3. Roll tightly and slice in half.

Egg & avocado toast plate

Egg, Avocado & Tomato Toast

10 MIN1 SERVING

INGREDIENTS

  • 2 eggs
  • 1 slice whole-grain bread
  • ¼–½ avocado
  • 1 tomato
  • Lemon, salt and pepper

METHOD

  1. Cook eggs and toast bread.
  2. Mash avocado with lemon and seasoning.
  3. Serve with sliced tomato.

Greek chicken salad

Simple Greek Chicken Salad

15 MIN2 SERVINGS

INGREDIENTS

  • 200 g cooked chicken
  • 2 cups lettuce
  • 1 tomato
  • ½ cucumber
  • 30 g feta
  • 1 tbsp olive oil
  • Lemon and oregano

METHOD

  1. Chop vegetables and chicken.
  2. Add feta and oregano.
  3. Dress with olive oil and lemon.

Lentil feta bowl

Lentil, Feta & Roasted Vegetable Bowl

20 MIN2 SERVINGS

INGREDIENTS

  • 1½ cups cooked lentils
  • 1 zucchini
  • 1 carrot
  • ½ cucumber
  • 40 g feta
  • 1 tbsp olive oil
  • Lemon and parsley

METHOD

  1. Roast chopped zucchini and carrot.
  2. Combine with lentils and cucumber.
  3. Top with feta, parsley and lemon.
Make lunch easier.

Keep one cooked protein, one grain and washed vegetables ready in the fridge. Most of these lunches then take less than 10 minutes to assemble.