woman sitting on steps in the sunshine eating a sandwich

99 Low Calorie Healthy Lunch Ideas - Ideal for Work

By the wlr team

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.

Greggs Cream of Tomato Soup

Cream of Tomato Soup

300g serving | 213 calories | 6g protein

Greggs Mexican Chicken Pasta Salad

Mexican Chicken Pasta Salad

250g serving | 440 calories | 20g protein

Egg Mayo Sandwich

Free Range Egg Mayonnaise Sandwich

163g serving | 367 calories | 16g protein

Tuna and Cucumber Sandwich

Tuna and Cucumber Sandwich

191g serving | 351 calories | 23g protein

Ham Salad Sub Roll

Honey Roast Ham and Egg Salad Sub

191g serving | 332 calories | 17g protein

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.

Tesco Tuna & Cucumber Sandwich

Tuna & Cucumber Sandwich

180g serving | 387 calories | 19.5g protein

Tesco BBQ Chicken Wrap (No Mayo)

BBQ Chicken Wrap (No Mayo)

154g serving | 339 calories | 18.5g protein

Tesco Chilli Chicken Noodles

Chilli Chicken Noodles

240g serving | 323 calories | 15.4g protein

Tesco Healthy Living Chicken Salad Sandwich

Chicken Salad Sandwich

225g serving | 369 calories | 28.5g protein

Tesco Chicken, Bacon & Avocado Sandwich

Chicken, Bacon & Avocado Sandwich

173g serving | 421 calories | 23.6g protein

Tesco Goats Cheese and Beetroot Salad

Beetroot and Goats Cheese Salad

260g serving | 318 calories | 13g protein

Tesco Moroccan Salad

Moroccan Salad

135g serving | 164 calories | 6.5g protein

Tesco Tomato and Mozarella Salad

Tomato and Mozzarella Salad

185g serving | 224 calories | 8.5g protein

Tesco Falafel and houmous

Falafel and Houmous Salad

227g serving | 294 calories | 7.9g protein

Tesco Vegetable Sushi

Vegetable Sushi

54g serving | 76 calories | 1.8g protein

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.

Starbucks Cheese and Marmite

Cheese & Marmite Mini Ciabatta

124g serving | 355 calories | 18g protein

Chicken & Avocado Wrap

185g serving | 390 calories | 18g protein

Mini Grilled Cheese & Ham Toastie

126g serving | 353 calories | 25g protein

Chicken & Hickory Bacon

216g serving | 380 calories | 26g protein

Vegan Beetroot Wrap

208g serving | 368 calories | 9.3g protein

Free Range Egg Mayo

215g serving | 492 calories | 19g protein

House Chicken Salad

215g serving | 269 calories | 19g 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.)

Subway Melt 6-inch Sub

Subway Melt 6-inch Sub

251g serving | 373 calories | 27.4g protein

Subway Chicken Teriyaki 6-inch Sub

Chicken Teriyaki 6-inch Sub

254g serving | 322 calories | 25.5g protein

Subway Turkey Breast 6-inch Sub

Turkey Breast 6-inch Sub

219g serving | 277 calories | 20g protein

Subway Veggie Delite 6-inch Sub

Veggie Delite 6-inch Sub

162g serving | 221 calories | 8.7g protein

Subway Steak & Cheese 6-inch Sub

Steak & Cheese 6-inch Sub

247g serving | 355 calories | 27.7g protein

Subway Chicken Tikka 6-inch Sub

Chicken Tikka 6-inch Sub

233g serving | 303 calories | 26.4g protein

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.

Waitrose Tuna Nicoise Salad

Tuna Nicoise Salad

280g serving | 258 calories | 17.6g protein

Waitrose LoveLife Calorie Controlled Roasted Vegetable & Couscous Salad

LoveLife Calorie Controlled Roasted Vegetable & Couscous Salad (V)

280g serving | 280 calories | 7.6g protein

Waitrose Taiko Sushi Komachi Set

Taiko Sushi Komachi Set

220g serving | 387 calories | 13.4g protein

Waitrose Good to Go Beetroot & Goats Cheese Shaker Salad

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

240g serving | 357 calories | 15.1g protein

Waitrose Good to Go Avocado, Feta & Rice Salad

Good to Go Avocado, Feta & Rice Salad

240g serving | 350 calories | 8.2g protein

Coronation chicken salad

Coronation Chicken Salad

250g serving | 364 calories | 15.2g protein

Waitrose LoveLife Calorie Controlled Feta & Lemon Quinoa Salad

LoveLife Calorie Controlled Feta & Lemon Quinoa Salad

220g serving | 248 calories | 11g protein

Vegan MLT

Vegan MLT Sandwich

200g serving | 316 calories | 11.5g protein

Teriyaki Chicken Wrap

Teriyaki Chicken Wrap

210g serving | 369 calories | 16.7g protein

Waitrose LoveLife Harissa Chicken & Tabbouleh Salad

LoveLife Harissa Chicken & Tabbouleh Salad

260g serving | 264 calories | 14.3g protein

~ Asda ~

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

Asda Chicken Salad Sandwich

Chicken Salad Sandwich

220g serving | 382 calories | 27g protein

Asda Prawn Pasta Salad

Prawn Pasta Salad)

300g serving | 366 calories | 19.3g protein

Asda Spiced Chicken Wholewheat Pasta Salad

Spicy Chicken & Wholewheat Pasta Salad

300g serving | 322 calories | 19.2g protein

Asda Prawn Mayo Sandwich

Prawn Mayo Sandwich

203g serving | 369 calories | 20g protein

Asda Ham and Egg Salad

Ham & Free Range Egg Salad

250g serving | 150 calories | 13.25g protein

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!

M&S Wild Salmon & Cucumber Sandwich

Wild Salmon & Cucumber Sandwich

209g serving | 386 calories | 22.5g protein

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

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

171g serving | 289 calories | 23.3g protein

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

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

170g serving | 316 calories | 9.7g protein

M&S Nutty Super Wholefood Salad

Nutty Super Wholefood Salad (V)

285g serving | 385 calories | 7.3g protein

M&S Beetroot, Goats Cheese & Lentil Salad with Beetroot & Mint Dip

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

285g serving | 342 calories | 4.9g protein

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

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

250g serving | 330 calories | 14.5g protein

M&S Hot Smoked Lochmuir Salmon & Potato Salad with a Lemon Vinaigrette

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.

Sainsburys Prawn Mayonnaise Sandwich

Prawn Mayonnaise Sandwich

150g serving | 325 calories | 18.4g protein

Sainsburys Edamame Butterbean salad

Edamame & Butter Bean Salad

185g serving | 134 calories | 12g protein

"Fresh and tasty and surprisingly filling too!"

SainsburysFour Bean Salad

Four Bean Salad

250g serving | 134 calories | 8.3g protein

Sainsburys Green Goat Cheese Salad

Greens & Goats Cheese Salad

185g serving | 140 calories | 8g protein

~ 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!

Prêt A Manger Chicken, Broccoli & Brown Rice Soup

Chicken, Broccoli & Brown Rice Soup

220g serving |117 calories | 2g protein

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.

Costa Free Range Egg Sandwich

Free Range Egg Sandwich (V)

158g serving | 367 calories | 14g protein

Sausage Roll

100g serving | 400 calories | 9.8g protein

Roast Chicken Salad Sandwich

189g serving | 428 calories | 15g protein

Tomato and Mozzarella Wrap

168g serving | 400 calories | 13g protein

Roast Chicken Salad

190g serving | 196 calories | 13g protein

British Ham & Cheese Toastie

138g serving | 307 calories | 15g protein

Tomato & Basil Soup

300g serving | 127 calories | 3.5g protein

Red Thai Curry Pot

275 serving | 285 calories | 5.4g 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!

Chargrilled Chicken Salad Sandwich

192g serving | 376 calories | 19.5g protein

Mushroom & Mascarpone Risotto

349g serving | 384 calories | 11.6g protein

Orzo Pasta & Mediterranean Veg

347g serving | 226 calories | 10.9g protein

Rustic Chicken & Rice Soup

300g serving | 190 calories | 9.9g protein

Tomato & Mascarpone Soup

300g serving | 163 calories | 2.4g protein

Chargrilled Chicken & Pesto Panini

212g serving | 400 calories | 23.9g protein

Ham & Mozzarella Panini

180g serving | 394 calories | 25g protein

Roasted Mushroom & Mascarpone Tostati Melt

182g serving | 395 calories | 14.2g protein

Smoked Ham & Mature Cheddar Tostati

92g serving | 213 calories | 11.5g protein

Smoked Salmon & Soft Cheese Sandwich

144g serving | 294 calories | 17.6g 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

*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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