99 Low Calorie Healthy Lunch Ideas - Ideal for Work

Find something quick, easy and healthy from our list of the UK’s most popular lunch food takeaways. We’ve looked everywhere from Pret to Tesco to find the healthiest, tastiest grab and go lunch that’s less than 400 calories.

Use our list to plan in advance.

Recent research has shown that planning your lunch well before you eat, and when you're not feeling hungry, means you'll eat less calories. Another great tactic to add to your weight loss strategy.

Deciding in advance also means you're less likely to be tempted into something high calories, plus you won't have to waste time and emotional energy looking at labels at making possibly difficult decisions!

Choose from our list after dinner the evening before, or just after breakfast.

~ Greggs ~

Greggs are known for their very tasty, but high in calorie pastries, pasties and cakes as well as their freshly baked bread and rolls. To make sure they can offer those who are watching their waistline something tasty, they have added ‘Balanced Choice’ to their takeaway menu. We have highlighted eight lunches for you here. All the taste but less than 400 calories.

Did you know that Greggs actually created a diet plan? Called Minimise Me, it's . . . different. Take a look at our review.

~ Tesco ~

At the larger stores there is normally a plethora of choice when it comes to lunches. Some have even got a hot food selection counter where things like fresh soup and chilli are available as well as the self serve salad counters. Here is our selection of lunches under 400 calories to tickle your taste buds without costing you too many calories.

If You're a regular at Tesco, check out our 1200 calorie diet plan which uses quick and easy convenience foods to make a healthy, balanced plan for weight loss.

~ Starbucks ~

Starbucks are not just purveyors of coffee, but everything else that goes with a full and rewarding coffeehouse experience. They offer a selection of premium teas, fine pastries and other delectable treats to please the taste buds. And the music you hear in store is chosen for its artistry and appeal. We scoured their menu for the best lunches under 400 calories.

~ Subway ~

Subway’s slogan is ‘Eat Fresh’ and all their breads and flatbreads are baked fresh each day. The 9-Grain Wheat and 9-Grain Honey Oat are high in fibre and all of their breads are enriched with Vitamin D and calcium. There’s a great selection of low fat subs and, did you know that you can turn any filling into a salad instead of a sub? Take a look at our pick of lunches under 400 calories. (All subs below are using 9-Grain Wheat Bread, lettuce, cucumbers, tomatoes, green peppers and onions but not including any sauce.)

Sauce Options

Sauce	Serving	Calories
Honey Mustard	21g	32
Sweet Onion	21g	34
BBQ	21g	39
Ranch	21g	43
Light Mayonnaise	15g	50
Chipotle Southwest	21g	90

 

~ Waitrose ~

Waitrose offer quality food to shoppers. When looking for lunches on the go, their selection includes some great calorie counted offerings. Check them out here.

~ Asda ~

Asda doesn’t immediately spring to mind when you think of lunches to go but they have some tasty options for you.

Tuna Mayo

201g serving | 295 calories | 18g protein

~ M&S ~

The offerings below aren’t just any lunches on the go, they are M&S lunches! And some yummy looking ones for you too!

~ Sainsbury’s ~

Sainsbury’s My Goodness! range is full of healthier food with exotic flavours to give your tastebuds a calorie controlled treat. But some of their other options are just as good and still below 400 calories.

~ Pret A Manger ~

Pret prides itself on creating beautiful food, without obscure extras, preservatives and additives. You won't find any sell by dates on their food either as everything is made fresh on the day and any leftovers are given to charity when they close. We have picked out some of their offerings that are perfect for lunch, all at less than 400 calories!

Miso Soup

325g serving | 160 calories | 2.6g protein

Falafel Mezze

296g serving | 337 calories (plus 36kcals for dressing) | 18.1g protein

Tuna Nicoise Salad (with Dressing)

309g serving | 469 calories | 26.8g protein

Cracking Egg Salad 

245g serving | 375 calories | 18.1g protein

~ Costa ~

Is Costa your favourite haunt at lunch time? They pride themselves on being the nations favourite coffee shop and offer a range of snacks, treats, wraps etc to accompany your cup of coffee (or tea!). We’ve checked out their menu for you and here are six that would be great for lunch. Costa so change their menu seasonally but normally advertise the calorie content to help you make the right choice for you.

Sausage Roll

100g serving | 400 calories | 9.8g protein

~ Caffè Nero ~

Caffè Nero is a European coffee house brand specialising in the creation of high quality Italian coffee. Their philosophy is really very simple: Premium Italian coffee. A warm and welcoming atmosphere. Good food and great personal service. Take a look at the food they have to offer that won’t break the lunchtime calorie bank!

~ Wild Bean Cafe ~

When you’re on the road, garages like BP are little oasis when hunger pangs hit at lunch time. We have found the best of what BP are offering in their Wild Bean Cafes so you don’t have to do the legwork.

Prawn Mayo Sandwich

149g serving | 319 calories | 14.3g protein

Tuna & Sweetcorn Sandwich

168g serving | 350 calories | 18.3g protein

Chicken Salad Sandwich

188g serving | 326 calories | 20.1g protein

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here