These lunch options are not only packed with protein, they’re super simple to make and are great for on the go. All ten lunches can be easily prepped ahead of time. For a healthy yet satsifying meal under 400 calories, give one of these recipes a try!
1. Turkey Chili
254 calories, 30g carbs, 6g fat, 25g protein, 9g fiber (toppings not included)
There are so many things you can do with this low fat turkey chili! Have it alone with toppings like light sour cream or Greek yogurt, tortilla chips or fritos, fat free cheese, or put it on top a potato, turkey dog, lean beef burger, or spaghetti squash.
2. Cheeseburger Wraps
277 calories, 10g fat, 13g carbs, 21g protein, 2g fiber
These cheeseburger wraps are a great low carb option for bringing to work! Simply prepare the wrap ahead of time and microwave for 1 minute when you’re ready to it! Serve with sweet potato fries or chips.
3. Light Mac n Cheese
310 calories, 8g fat, 28g carbs, 16g protein, 3g fiber
Hands down the best tasting mac n cheese for the macros! It’s already packed with protein, but to up the content add in some diced ham or turkey dogs, peas (fiber, too!), or even tuna. This is even kid friendly!
4. Starbucks Recreate Tomato Mozzarella Panini
425 calories, 40g carbs, 22g fat, 14g protein, 7g fiber
Ok, so I threw in one not so friendly macro meal. But I couldn’t resist, this is SO tasty! I used to buy a Starbucks tomato mozzarella panini every week for lunch at work but that $6.50 a week adds up! Instead I began to make my own and I swear it increased my productivity by 52%!
5. Skinny Fried Rice
245 calories, 5g fat, 16g carbs, 32g protein, 2g fiber
At 2g fat this obviously isn’t fried, but you’d never tell the difference! Delicious soy sauce and brown rice with chopped eggs and peas and carrots. Add in shrimp and/or chicken and you’ve got yourself a low carb meal with tons of protein!
6. Light Bacon Cheeseburger Soup
203 calories, 6g fat, 16g carbs, 20g protein
Holy cow this soup is delightful! Have your coworkers jealous with this unique lunch option. At 16g carbs and 20g protein the macros are impressive considering the fact that you’ll feel like you’re cheating while you enjoy this.
7. Taco Cupcakes
These bad boys are surprisingly work lunch friendly. Prep them ahead of time and bring a few to work in a Tupperware container. Throw em in the microwave when you’re ready to eat! You can bring your toppings in a smaller container.
8. Lean Beef Cheeseburger with veggies
350 calories, 13g fat, 21g carbs, 35g protein, 3g fiber
Cheeseburgers can be macro friendly using lean ground beef, reduced fat cheese, and a multi grain bun. Serve with fresh, low carb veggies. Yum!
9. Taco Salad using lean beef, reduced fat cheese, and 0% plain Greek yogurt
365 calories, 11g fat, 29g carbs, 35g protein, 2g fiber
Usually restaurant taco salads are just as many calories if not more than more dishes on the menu. Make yours macro friendly using lean ground beef, reduced fat or fat free cheese, and light sour cream of 0% plain Greek yogurt. Crumble a few baked tortilla chips on top and you’re good to go!
10. Chicken Parmesan Sub
399 calories, 9g fat, 45g carbs, 38g protein, 2g fiber
One of my favorite lunches is saved for last! A chicken parmesan sub made low fat with grilled chicken and 2% provolone cheese. You could make this low carb by using a wrap but I love me some sub rolls. The cheese and 4 oz of chicken give it a high protein content.
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