99 Low Calorie Healthy Lunch Ideas - Ideal for Work

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.

Cream of Tomato Soup

300g serving | 213 calories | 6g protein

Mexican Chicken Pasta Salad

250g serving | 375 calories | 18g protein

Cauliflower, Cheese & Leek Soup

300g serving | 120 calories | 6g protein

Lemon & Herb Chicken & Roast Vegetable Grain Salad

228g serving | 285 calories | 20g protein

Roast Chicken Sub Roll

193g serving | 342 calories | 19g protein

Oriental Chicken & Sticky Rice

250g serving | 340 calories | 11g protein

Feta & Slow Roasted Tomato Pasta Salad

250g serving | 385 calories | 14g protein

Mexican Chipotle Chicken Wrap

167g serving | 337 calories | 19g 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.

Tuna & Cucumber Sandwich

180g serving | 394 calories | 18g protein

BBQ Chicken Wrap (No Mayo)

154g serving | 353 calories | 18g protein

Chilli Chicken Noodles

240g serving | 282 calories | 13.4g protein

Healthy Living Roast Chicken Salad Sandwich

197g serving | 294 calories | 23 protein

Chicken, Bacon & Avocado Sandwich

173g serving | 361 calories | 22g protein

Finest Crayfish & Mango Salad

270g serving | 362 calories | 14g protein

Healthy Living Tuna, Egg & Noodle Salad

280g serving | 268 calories | 22g protein

Healthy Living Mediterranean Chicken Salad

260g serving | 249 calories | 19g protein

Chilli Prawn & Vegetable Salad

260g serving | 195 calories | 10g protein

Vegetable Sushi

143g serving | 199 calories | 5.6g 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.

Cheese & Marmite Sarnie(V)

130g serving | 367 calories | 18g protein

Mini Tomato, Pesto & Cheese Toastie

106g serving | 305 calories | 14g protein

Mini Grilled Cheese & Ham Toastie

126g serving | 331 calories | 24g protein

California Chicken Wrap

162g serving | 292 calories | 17g protein

Vegan Wrap with Falafel & Slaw

172g serving | 261 calories | 7.1g protein

California Chicken Sandwich

210g serving | 393 calories |21g protein

Sure as Eggs is Eggs Sandwich

183g serving | 388 calories |20g protein

House Chicken Salad

251g serving | 330 calories |9.7g 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

251g serving | 376 calories | 27.4g protein

Chicken Teriyaki 6-inch Sub

254g serving | 321 calories | 25.5g protein

Turkey Breast 6-inch Sub

219g serving | 275 calories | 20g protein

Veggie Delite 6-inch Sub

162g serving | 219 calories | 8.7g protein

Steak & Cheese 6-inch Sub

247g serving | 363 calories | 27.7g protein

Chicken Tikka 6-inch Sub

233g serving | 309 calories | 26.4g 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 | 17.7g protein

LoveLife Calorie Controlled Roasted Vegetable & Couscous Salad (V)

280g serving | 280 calories | 7.6g protein

Taiko Sushi Komachi Set

220g serving | 387 calories | 13.4g protein

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

240g serving | 357 calories | 15.1g protein

Good to Go Avocado, Feta & Rice Salad

240g serving | 350 calories | 8.2g protein

Good to Go Butternut Squash, Quinoa & Walnut Salad

220g serving | 356 calories | 12.2g protein

LoveLife Calorie Controlled Feta & Lemon Quinoa Salad

220g serving | 248 calories | 11g protein

Good to Go Tikka-spiced Chicken & Cauliflower Rice

220g serving | 253 calories | 18.4g protein

Good to Go Vegan Sweet Potato & Chipotle Sandwich

190g serving | 288 calories | 10g protein

Good to Go Vegan Mexican Spiced Butternut Squash Wrap

228g serving | 354 calories | 10.1g protein

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.

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 calories | 9g 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.

Chicken & Cucumber Sandwich

190g serving | 389 calories | 25.6g protein

Crayfish & Avocado Sandwich

229g serving | 383 calories | 17.8g protein

Crayfish & Avocado (No Bread)

234g serving | 379 calories | 14.8g protein

Chicken, Broccoli & Brown Rice Soup

370g serving | 137 calories | 7.2g protein

Sesame Salmon & Black Rice

297g serving | 369 calories | 23.1g protein

Miso Soup

270g serving | 32 calories | 2g protein

Veggie Chilli Soup

370g serving | 216 calories | 9.3g protein

Falafel Mezze

300g serving | 358 calories (plus 36kcals for dressing) | 18.1g protein

Tuna Nicoise Salad (No Dressing)

259g serving | 176 calories | 26.5g protein

Cracking Egg Salad Sandwich

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.

Free Range Egg Sandwich (V)

165g serving | 342 calories | 16.8g protein

Smoked Salmon & Soft Cheese Sandwich

173g serving | 388 calories | 19.5g protein

Roast Chicken Salad Sandwich

189g serving | 352 calories | 21.6g protein


164g serving | 384 calories | 15g protein

Tuna Nicoise Salad (Gluten Free)

207g serving | 219 calories | 17.3g protein

Roast Chicken Salad

190g serving | 196 calories | 13g protein

Chipotle Bean & Butternut Squash Wrap (Gluten Free)

162g serving | 264 calories | 3.9g protein

British Ham & Cheese Toastie

138g serving | 307 calories | 15g protein

Tomato & Basil Soup

300g serving | 123 calories | 3.5g protein

Pea & Ham Soup

300g serving | 185 calories | 13g protein

Chicken, Chorizo & Roasted Pepper Rice Box

284g serving | 327 calories | 14g protein

Chicken & Veg Broth

300g serving | 110 calories | 10g 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

Ham & Egg Gluten Free Roll

125g serving | 283 calories | 12.1g 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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