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10 RD-Approved Lunches Under 430 Calories

Shrimp and Broccoli Fried “Rice”
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Eating a nutritious homemade lunch is not only budget-friendly, but it can also help with weight loss and provide lasting energy in the afternoon. From easy grain bowls to healthier-for-you pizza, these lunch recipes all clock in under 430 calories per serving and contain up to 42 grams of protein. Registered dietitians give them rave reviews and also share tips for getting the most out of each meal.

Discover and log these recipes and more in the MyFitnessPal app!

1. CHICKEN AND SWEET POTATO FARRO BOWL | MYFITNESSPAL’S RECIPES

Chicken and Sweet Potato Farro Bowl

Nutrition (per serving): Calories: 430; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 96mg; Sodium: 91mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 2g; Protein: 42g

2. EASY TURKEY AND WHITE BEAN CHILI | MYFITNESSPAL’S RECIPES

Easy Turkey and White Bean Chili

Nutrition (per serving): Calories: 311; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 53mg; Sodium: 483mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 3g; Protein 32g

3. SHRIMP AND RADISH TOSTADAS | MYFITNESSPAL’S RECIPES

Shrimp and Radish Tostadas

Nutrition (per serving): Calories: 420; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 476mg; Carbohydrate: 41g; Dietary Fiber: 12g; Sugar: 6g; Protein: 33g

4. LENTIL BURGERS WITH TZATZIKI SAUCE | MYFITNESSPAL’S RECIPES

Lentil Burgers With Tzatziki Sauce

Nutrition (per serving): Calories: 419; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 688mg; Carbohydrate: 64g; Dietary Fiber: 11g; Sugar: 7g; Protein: 27g

5. BLISTERED GREEN BEAN AND PORK STIR FRY | MYFITNESSPAL’S RECIPES

Blistered Green Bean and Pork Stir-Fry

Nutrition (per serving): Calories: 261; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 30mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 4g; Protein: 16g

6. NO-COOK GREEK CHICKEN SALAD | MYFITNESSPAL’S RECIPES

No-Cook Greek Chicken Salad

Nutrition (per serving): Calories: 318; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 56mg; Sodium: 396mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 3g; Protein 22g

7. ROASTED RATATOUILLE SPAGHETTI | MYFITNESSPAL’S RECIPES

Roasted Ratatouille Spaghetti

Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

8. CAST-IRON BROCCOLI AND RICOTTA PIZZA | MYFITNESSPAL’S RECIPES

Cast-Iron Broccoli and Ricotta Pizza

Nutrition (per serving): Calories: 282; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 22mg; Sodium: 410mg; Carbohydrate: 36g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g

9. SHRIMP AND BROCCOLI FRIED “RICE” | MYFITNESSPAL’S RECIPES

Shrimp and Broccoli Fried “Rice”

Nutrition (per serving): Calories: 239; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 491mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 7g; Protein: 17g

10. VEGAN BBQ JACKFRUIT SLIDERS WITH SLAW | MYFITNESSPAL’S RECIPES

Vegan BBQ Jackfruit Sliders With Slaw

Nutrition (per serving): Calories: 244; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 534mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 22g; Protein: 7g

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