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15 No-Cook Lunches Under 430 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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Eating well-balanced meals doesn’t mean you have to spend hours in the kitchen — or slave over a hot stove. These easy, no-cook recipes take advantage of pre-cooked, store-bought proteins such as shrimp and rotisserie chicken as well as vegetarian sources like beans. Given their no-cook quality, these lunches also travel well.

1. NO-COOK BARBECUE CHICKEN SALAD | MYFITNESSPAL’S RECIPES

No-Cook Barbecue Chicken Salad Under 300 Calories

Nutrition (per serving): Calories: 290; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 75mg; Sodium: 525mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 4g; Protein: 34g

2. CLEAN THREE-BEAN SALAD | THE HONOUR SYSTEM

Nutrition (per serving): Calories: 279; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 213mg; Carbohydrate: 45g; Dietary Fiber: 15g; Sugar: 15g; Protein: 13g

3. ZESTY SHRIMP LETTUCE WRAP | MYFITNESSPAL’S RECIPES

Zesty Shrimp Lettuce Wraps

Nutrition (per serving): Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

4. SALMON CUCUMBER ROLLS | EAT SPIN RUN REPEAT

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 53; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 60mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 6g

5. TURKEY APPLE & CHUTNEY SANDWICH | THE SALT SOLUTION COOKBOOK

Nutrition (per serving): Calories: 254; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 578mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 12g; Protein: 19g

6. CHICKEN AND AVOCADO ZUCCHINI-NOODLE BOWL | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 261; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 67mg; Sodium: 407mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g

7. RAW CARROT SALAD WITH GINGER LIME PEANUT SAUCE | THE ROASTED ROOT

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 143; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 142mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar 2g; Protein: 4g

8. WATERMELON SALAD WITH FETA AND MINT | MYFITNESSPAL’S RECIPES

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 132; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 410mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 14g; Protein: 3g

9. KETO VEGAN “ZOODLES” | KETO DIET BLOG

Nutrition (per serving): Calories: 376; Total Fat: 35g; Saturated Fat: 11g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 360mg; Carbohydrate: 14g; Dietary Fiber: 8g; Sugar: 4g; Protein: 4g

10. HIGH-PROTEIN CHICKEN SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

11. SMASHED AVOCADO WITH SMOKED SALMON & RED ONION | MYFITNESSPAL’S RECIPES

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 281; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 20mg; Sodium: 171mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 4g; Protein: 21g

12. VEGETARIAN QUINOA SUSHI | 24 CARROT LIFE

Nutrition (per serving): Calories: 282; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 325mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 5g; Protein: 7g

13. CHICKEN SALAD IN LETTUCE CUPS | COOKING LIGHT

Nutrition (per serving): Calories: 175; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 43mg; Sodium: 267mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 7g; Protein: 15g

14. BLT SALAD WITH AVOCADO | SKINNYTASTE

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

15. ROAST BEEF SALAD WITH GOAT CHEESE & BALSAMIC VINAIGRETTE | MYFITNESSPAL’S RECIPES

15 No-Cook Lunches Under 430 Calories

Nutrition (per serving): Calories: 420; Total Fat: 23g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 13mg; Sodium: 221mg; Carbohydrate: 30g; Dietary Fiber: 11g; Sugar: 15g; Protein: 30g

Originally published August 2018, updated August 2022

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About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium

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