Find & Log Healthy Recipes

Please enter 3 or more characters.

15 Work-Friendly Lunches Under 400 Calories

MyFitnessPal's Featured Recipes
by MyFitnessPal's Featured Recipes
Share it:
4.67/5 (3)
15 Work-Friendly Lunches Under 400 Calories

Make lunches your friend with these healthy, portable ideas under 400 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 (not that you would). Check them out and get excited about packing your lunch this week!



1. Garlicky Bacon & Spinach Grilled Cheese | Cooking Light
Grilled cheese lovers, rejoice! This garlicky sandwich is full flavored, and combes cheese, bacon and greens for the most satisfying 300 calories you can chomp into. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

2. Chicken Panini with Butternut Squash | Healthy Nibbles & Bits
Got some leftover chicken? Try your hand at this chicken panini with butternut squash spread. A panini makes the perfect brown bag lunch item–crispy bread on the outside and melted cheese, chicken and spinach on the inside. The butternut squash spread is high in vitamin A and has just enough moisture to keep this sandwich from tasting dry. Recipe makes 1 sandwich + 3 tablespoons butternut squash spread.

Nutrition (per serving):  Calories: 334; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 68mg; Sodium: 560mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 4g; Protein: 31g

3. Turkey Apple & Chutney Sandwiches | The Salt Solution Cookbook
Creamy chutney spread takes this turkey-apple sandwich from ordinary to exciting. Serve with a piece of fruit for a complete brown-bag lunch. If you don’t have chutney on hand, substitute 1 tablespoon of apricot jam and a pinch of curry powder. Recipe makes 2 servings at 1 sandwich each.

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

4. Grilled Steak Sandwiches | Skinnytaste
Throw some sirloin on the grill, chop up a little lettuce and tomato, and you’re set. Who needs a burger when you can have these grilled steak sandwiches for less than 400 calories each? Yes, you read that right; the calorie count includes the bun and mayo. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 368; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 77mg; Sodium: 332mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 2g; Protein 30g

5. Green Onion Tuna Sandwich | Made in Our Kitchen 
Simple tuna salad is a budget-friendly way to get your dose of lean protein. This recipe mixes in green onions and white balsamic vinegar for a touch more flavor and snap. Serve alongside 1 to 2 slices of whole-grain bread for a complete lunch. Recipe makes 3 servings of tuna salad filling (bread not included in nutrition per serving).

Nutrition (per serving): Calories: 283; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 38mg; Sodium: 120mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 2g; Protein: 31g


6. Greek Roasted Red Pepper Wraps | Maebells
This Greek roasted red pepper wrap is made simply by rolling up roasted red pepper, spinach, cucumber, goat cheese, feta, olives and green onions together. This version of the recipe calls for a whole-grain wrap, or use a gluten-free substitute if needed. These veggie wraps are delicious served with a side of hummus for dipping. Recipe makes 1 wrap.

Nutrition (per serving): 236; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 769mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 6g; Protein: 9g

7. Greek Style Chicken Wraps | Cooking Light
Make a delicious, nutritious lunch in no time flat with Greek-style chicken wraps. Combine grocery store rotisserie chicken, tomatoes, cucumbers, olives and hummus on a flour tortilla, and you have a balanced meal you can eat on the go. Recipe makes 6 servings at 1 wrap each.

Nutrition (per serving): Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

8. Black Bean Spinach Quesadilla | Calories In Calories Out Cookbook 
Family-friendly black bean spinach quesadillas make for a delicious, quick, meatless meal. This recipe calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies. Recipe makes 4 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

9. Chicken Waldorf Salad | Love & Zest
Make this simple chicken Waldorf salad for a lunch you can take on the go. This recipe remixes rotisserie chicken with common ingredients like plain Greek yogurt, orange juice, mayonnaise, apples and onions. Recipe makes 4 servings at 1 wrap each.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

10. Chicken Spinach & Ricotta Quesadilla | Clean Eating
The zip in these hearty whole grain-covered feasts will fill you with protein and fiber to keep you hunger-pang-free for hours. Now that’s a meal! Recipe makes 8 servings at 1/2 quesadilla each.

Nutrition (per serving): Calories: 290; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 1.5g; Cholesterol: 25mg; Sodium: 590mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 4g; Protein: 20g


11. Lemony Orzo Veggie Salad with Chicken | Cooking Light
This colorful orzo and chicken main-dish salad is packed with an assortment of chopped fresh vegetables tossed with a tangy lemon dressing. It’s a great use for leftover rotisserie chicken. Recipe makes 4 servings at 1 1/4 cups each.

Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

12. Lemon Couscous Salad with Asparagus Tomatoes| Skinnytaste
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. Recipe makes 5 servings at about 1 cup each.

Nutrition (per serving): Calories: 170; Total Fat: 4g; Cholesterol: 0mg; Sodium: 10mg; Total Carbohydrate: 30g; Dietary Fiber: 5g; Sugars: 0g; Protein: 6.3g

13. Greek Yogurt Pesto Chicken Salad | Little Broken
Make 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. Recipe makes 8 servings.

Nutrition (per serving): Calories: 352; Total Fat: 21g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 22mg; Sodium: 116mg; Total Carbohydrate: 29g; Dietary Fiber: 2g; Sugars: 3g; Protein: 14g

14. Chopped Green Garden Salad | Veganosity
Eat every shade of green with this garden salad recipe, which tosses together broccoli, peas, pumpkin seeds, spinach, kale, lettuce and green apples. Top with a drizzle of avocado vinaigrette and you have a satisfying salad. Recipe makes 4 servings.

Nutrition (per serving): Calories: 239; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 587mg; Total Carbohydrate: 26g; Dietary Fiber: 9g; Sugars: 8g; Protein: 8g

15. Mashed Avocado Egg Salad | 24 Carrot Life

Simple mashed avocado egg salad makes an excellent sandwich for two on those days when you’ve got too many plans to cook. The marriage of creamy avocado and mashed eggs is spiced up with zesty lemon and Dijon mustard, so chances are you won’t miss the mayonnaise! Recipe makes 2 servings at 1/2 egg salad each.

Nutrition (per serving): Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

About the Author

MyFitnessPal's Featured Recipes
MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan



Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.


Click the 'Allow' Button Above


You're all set.