83 Low Calorie Healthy Lunch Ideas - Ideal for Work

83 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 low in fat and 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 in fat and 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.

Cream of Tomato Soup

300g serving | 240 calories | 3g protein

Mexican Chicken Pasta Salad

300g serving | 375 calories | 18g protein

Falafel & Houmous Salad

261g serving | 316 calories | 9.7g protein

Peri Peri Chicken Flatbread

147.8g serving | 308 calories | 21g protein

Chargrilled Chicken Oval Bite

207g serving | 391 calories | 27g protein

Honey Roast Ham & Free Range Egg Salad

290g serving | 235 calories | 13g protein

Falafel Flatbread

165g serving | 361 calories | 9.8g protein

Teriyaki Chicken Noodle Salad

275g serving | 256 calories | 20g protein

~ 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.

Healthy Living Turkey & Pastrami Sandwich

185g serving | 286 calories | 17.7g protein

Goats Cheese, Butternut Squash & Beetroot Flatbread (V)

164g serving | 378 calories | 9.7g protein

Chilli Chicken Noodles

240g serving | 244 calories | 13.4g protein

Large Fish Sushi Selection

220g serving | 365 calories | 11.6g protein

Super Green Chicken Salad

266g serving | 277 calories | 21.3g protein

Finest Crayfish & Mango Salad

270g serving | 296 calories | 11.6g protein

Falafel, Red Pepper & Tabbouleh Salad (V)

260g serving | 254 calories | 8.7g protein

Healthy Living Chicken & Pesto Mayonnaise Sandwich

188g serving | 288 calories | 23.9g protein

~ 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.

Cheese & Marmite Panini (V)

129g serving | 378 calories | 18.6g protein

Chilli Jack Grilled Cheese (V)

138g serving | 388 calories | 17.9g protein

Goats Cheese & Chilli Jam Baguette (V)

166g serving | 362 calories | 14.3g protein

Hail Caesar Salad

200g serving | 386 calories | 23.3g protein

Spicy Three Bean & Avocado Wrap (V)

252g serving | 386 calories | 9.1g protein

Rainbow Chicken Salad

303g serving | 364 calories |22.2g protein

~ 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.)

Beef 6-inch Sub

219g serving | 282 calories | 23g protein

Chicken Teriyaki 6-inch Sub

254g serving | 320 calories | 28g protein

Turkey Breast 6-inch Sub

219g serving | 269 calories | 22g protein

Veggie Delight 6-inch Sub

162g serving | 213 calories | 9g protein

Beef Goulash

250g serving | 199 calories | 8.3g protein

Carrot & Coriander Soup

250g serving | 80 calories | 2.4g protein

Highland Vegetable Soup

250g serving | 73 calories | 3.8g protein

Lentil & Bacon Soup

250g serving | 182 calories | 11g protein

Sauce Options

Sauce Serving Calories
Honey Mustard 21g 32
Sweet Onion 21g 34
BBQ 21g 37
Ranch 21g 44
Light Mayonnaise 15g 56
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.

Tuna Nicoise Salad

280g serving | 258 calories | 17.6g protein

LoveLife Calorie Controlled Roasted Vegetable & Couscous Salad (V)

280g serving | 320 calories | 8.7g protein

Good to Go Salmon & Cucumber Sandwich

185g serving | 316 calories | 22.4g protein

Good to Go Beetroot & Goats Cheese Shaker (V) Salad

240g serving | 357 calories | 15.1g protein

Good to Go Mexican Spiced Pulled Pork Wrap

189g serving | 339 calories | 13.6g protein

MSC Atlantic Prawns Sandwich

170g serving | 383 calories | 17.3g protein

LoveLife Calorie Controlled Feta & Lemon Quinoa Salad

220g serving | 248 calories | 11g protein

Taiko California Sushi

140g serving | 246.4 calories | 5.74g protein

~ Asda ~

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

Fish Sushi Selection

153g serving | 242 calories | 8.1g protein

Mexican Bean & Cheese Wrap – No Mayo (V)

208g serving | 398 calories | 12g protein

Shredded Duck Wrap

191g serving | 380 calories | 21g protein

Prawn Mayo Sandwich

165g serving | 335 calories | 17g protein

Deep Fill Piri Piri Chicken Sandwich on Tomato Bread

209g serving | 343 calories | 25g protein

Tuna & Sweetcorn Sandwich

201g serving | 365 calories | 22g 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!

Wild Salmon & Cucumber Sandwich

209g serving | 386 calories | 22.5g protein

Count On Us Chargrilled British Chicken Sandwich with Basil Dressing & Roasted Tomatoes (No Mayo)

171g serving | 289 calories | 23.3g protein

Roasted Vegetables & Avocado Sandwich on Soft Red Pepper Bread (No Mayo) (V)

170g serving | 316 calories | 9.7g protein

Nutty Super Wholefood Salad (V)

285g serving | 385 calories | 7.3g protein

Beetroot, Goats Cheese & Lentil Salad with Beetroot & Mint Dip (V)

285g serving | 342 calories | 4.9g protein

King Prawn & Red Rice Salad with Chipotle Potatoes & Jalapeno Cream Cheese

250g serving | 330 calories | 14.5g protein

Hot Smoked Lochmuir Salmon & Potato Salad with a Lemon Vinaigrette

340g serving | 275 calories | 15.6g protein

~ 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.

Prawn Mayonnaise Sandwich

150g serving | 277 calories | 14.6g protein

My Goodness! Cottage Cheese & Cherry Tomato Coucous (V)

282g serving | 349 calories | 12.6g protein

"Fresh and tasty and surprisingly filling too!"

My Goodness! Persian Chicken, Rice & Lentil Salad

280g serving | 389 calories | 20.2g protein

Be Good To Yourself Tomato & Basil Chicken Salad

225g serving | 318 calories | 17.6g protein

Be Good To Yourself Prawn Layered Salad

200g serving | 209 calories9g protein

Chicken & Pesto Sandwich

201g serving | 373 calories | 21.7g protein

~ Prêt A Manger ~

Prêt 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 eight of their offerings, perfect for lunch and all at less than 400 calories per serving.

Wiltshire-cured Ham & Pickle Sandwich

244g serving | 396 calories | 18.8g protein

Scottish Smoked Salmon Sandwich

161g serving | 378 calories | 23.3g protein

Chipotle Pulled Chicken Hot Brioche

200g serving | 398 calories | 26.9g protein

Coconut Chicken Curry Soup

370g serving | 222 calories | 7.8 protein

Tuscan Bean Soup (V)

370g serving | 141 calories | 4.8g protein

Salmon, Prawn & Crab Sushi

230g serving | 359 calories | 14.3g protein

Teriyaki Salmon Sushi Salad

239g serving | 310 calories (plus 36kcals for dressing) | 18.1g protein

Asian Tofu Salad (V)

234g serving | 217 calories | 10.8g 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.

Free Range Egg Sandwich (V)

165g serving | 342 calories | 16.8g protein

Smoked Salmon & Soft Cheese Sandwich

175g serving | 372 calories | 22.6g protein

Chicken with Coconut & Lime Gluten-Free Wrap

166g serving | 337 calories | 14.5g protein

British Cheese & Ham Toastie

138g serving | 307 calories | 15g protein

Smoked Ham & Free Range Egg Sandwich

1 serving | 386 calories | 23.4g protein

Falafel & Couscous Salad (V)

260 serving | 411 calories | 9.8g protein

Ok, this one is slightly over calories - but sounds lovely!

~ 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!

Falafel & Tabbouleh Salad (V, Vegan)

268g serving | 390 calories | 11.4g protein

Leek & Potato Soup (V) served with a Ciabatta Roll

Soup - 300g serving | 129 calories | 3.9g protein
Roll - 70g serving | 180 calories | 6.1g protein
Total 309 calories

Sundried Tomato & Basil Soup (V)

Soup - 300g serving | 192 calories | 4.2g protein
Roll - 70g serving | 180 calories | 6.1g protein
Total 372 calories

Chicken Salad Sandwich

199g serving | 309 calories | 19.7g protein

Chargrilled Vegetable & Mozzarella Flatbread (V)

134g serving | 274 calories | 10.2g protein

Tomato, Pesto & Mozzarella Flatbread (V)

115g serving | 306 calories | 10.6g protein

Spicy Bean Fajita Wrap (V, Vegan)

209g serving | 382 calories | 12.6g protein

Tuna, Mayonnaise & Cucumber Sandwich

166g serving | 258 calories | 17.5g protein

~ 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

Bacon & Egg Bap

135g serving | 391 calories | 23g 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

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