13 Healthy Lunches For Work Under 500 Calories

Healthy Lunches For Work Under 500 Calories. Not everyone counts the number of calories in the meals that they take.  And that is good. But if you are the type that has set certain goals, like building muscle, getting leaner, or losing weight, then being mindful of how much you’re eating can be super helpful to you.

Something else that’s important is to make sure that the foods you eat are highly nutritious in value. Nutrients like protein, fiber, and fat can take a while to digest and help you feel satisfied for longer which automatically means fewer cravings.

If you frequently find yourself “hitting a wall” shortly after lunchtime, you could correctly blame your lunch choices. Junk food is packed with carbs and sugar, which causes a peak-and-crash effect for your body and brain.



Carbohydrates and sugars give you a “quick burning” energy, which burns away very quickly, won’t help you lose weight and obviously doesn’t last long. This is what is behind that “crash” you feel a few hours later.

If you work in an office or are otherwise on the go, lunchtime can be one of the most difficult times to stick to your clean eating plan. The temptation of eating out is only a phone call away, and fast food is so easy to grab on the fly.

However, you don’t have to sacrifice a clean eating lifestyle in favor of convenience; these low-calorie lunch recipes are easy to make and even easier to bring with you as you head out the door. Healthy Lunches For Work Under 500 Calories

You can also make lunches your friends with these portable, healthy lunches for work under 500 Calories500 calories. Our collection of work-friendly lunch recipes allows you to spice up plain sandwiches, wraps, quesadillas, and salads so you can proudly announce what you’re eating to your colleagues.

By opting for one of these 13 low-carb, low-calorie options, you’ll have more energy to power through the second half of your day and be less likely to feel the detrimental effects of the mid-afternoon slump. On this list, you definitely would find something that you like.


Healthy Lunches For Work Under 500 Calories


1. Baby Kale Sesame Salad



Baby kale, baby spinach, and chard make a perfect delicate combo for this sesame chicken salad that offers an amazing amount of protein that helps you fight hunger. It is a perfect sample of healthy lunches for work under 500 calories.

Calories: 414; Fiber: 9 grams; Protein: 29.8 grams


2. Chicken Caesar Wrap



Another prototype of healthy lunches for work under 500 Calories is Chicken Ceaser Wrap. Opting for a wrap at your favorite sandwich place may seem good to you, but unfortunately, most restaurant wraps are filled with added fat.

Thus, you may be doing yourself more harm than you ever thought. This clean-eating wrap doesn’t come with harmful fat, and it satisfies your hunger too.


Further Reading: 10 Benefits Of Apple Cider Vinegar For Fast Weight Loss


3. Lemon Couscous Salad With Asparagus Tomatoes



Pleasingly chewy pearled couscous is tossed with asparagus, tomatoes and lemon juice in this fresh salad you’ll be excited to take to work. You can serve this salad chilled or at room temperature along with your choice of lean protein.

Calories: 170; Fiber: 5g; Protein: 6.3g


4. Mediterranean Quinoa Salad



If you’re always left wanting something else after chowing down on a standard Greek salad, this Mediterranean quinoa salad is the answer to your olive- and feta-filled prayers. The addition of this complex carb fills you up with even more fiber!

Calories: 397; Fiber: 12.9 grams; Protein: 15.5 grams


5. Sweet and Tropical Flat-Belly Salad


This is not your ordinary plain-Jane salad. In fact, it has a mix of flavors that are sure to brighten your palate on even the dullest work day.

Plus, it’s an insane fat-fighter, with avocado, pineapples, almonds, and blueberries – all of which burn fat. According to WebMD, studies show that diets rich in blueberries can lead to more abdominal weight loss than those without them.

The salad takes 15 minutes to prepare and has only 340 calories. Get the recipe from Popsugar 

.Calories (2 servings): 376; Fiber: 12 grams; Protein: 11.8 grams


6. Mashed Avocado Egg Salad



Simple mashed avocado egg salad makes an excellent sandwich for two on those days when you’ve got too many plans to cook.

The mixture of creamy avocado and mashed eggs is spiced up with zesty lemon and Dijon mustard, so chances are you won’t miss the mayonnaise!

Calories: 205; Fiber: 3g; Protein: 13grams


7. Slow Cooker Gumbo

This is one of the best on our list of healthy lunches for work because you can pre-make it and eat it all week long! Cook up a large batch, and freeze the leftovers.

The worst part about lunch during the week is spending the time making it, and that’s why leftovers are so great. This one is even better because it makes tons of leftovers!

From Skinny Ms. Get the full recipe here.


Calories: 134; Fiber: 7.6 grams; Protein: 6.5 grams


8. Portobello Stuffed Pizza




Pizzas under 500 calories for lunch? Sure, why not!

When you have this delicious alternative to traditional dough pizza, you can indulge without worrying about calories. In fact, each of these pizzas is only 243 calories, so you can have two if you’d like!

Six pizzas take about 30 minutes to make, but you can store them in the fridge and take them to work for the next few days.

From Eat Good 4 Life. Get the full recipe here.

Calories: 334; Fiber: 4g; Protein: 31g


Further Reading13 Best Exercises To Prevent Lower Back Pain


9. Loaded Baked Potato Soup


Versatile cauliflower stands in for the majority of the starch, which dramatically slashes the carb count without sacrificing the texture or flavor of this loaded baked potato soup.   Get the full recipe here.

Calories (2 servings): 370; Fiber: 10.2 grams; Protein: 20.2 grams


Asian Ground Chicken Cups


Not only are these less than 500 calories, but they are also gluten-free, dairy-free, and paleo!

They are a great low-carb recipe, and you can add all sorts of other veggies, including carrots, onions, and cucumbers!

From Skinny Ms. Get the recipe here.

Calories: 236; Fiber: 2g; Protein: 9g


11. Vegan Bolognese



Loading up on beef midday can leave you feeling heavy and tired. Solve this problem — and cut back on calories, fat, and cholesterol — with this recipe for vegan Bolognese that’s perfect for lunch. Click here for Recipe

Calories (with 1/2 cup cooked whole-wheat spaghetti): 345; Fiber: 8.7 grams; Protein: 12.4 grams


12. Rainbow Quinoa Salad



This recipe is prepared with ginger to soothe your muscles after a tough workout and prevent a bloated belly; this beautiful veggie-packed quinoa salad isn’t just for vegetarians or vegans!

Calories: 363; Fiber: 7.8 grams; Protein: 15 grams


13. Greek Yogurt Pesto Chicken Salad



Make a healthier chicken salad that is both flavorful and creamy with this recipe, which incorporates pesto and Greek yogurt. The union is a yummy, work-friendly meal full of basil goodness.

In a large bowl, mix the cooked pasta with pestoGreek yogurt, and sour cream.

Add red bell pepper, celery, red onion, chicken, lemon juice, and lemon zest. Season with salt and pepper as needed.

Cover and chill for at least 30 minutes or serve warm immediately.

Calories: 352; Fiber: 2g; Protein: 14


Here’s what I love to use to pack my work lunches



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