19 Quick, Light Lunches with 350 Calories (2024)

These healthy, light lunch ideas are perfect for work, school or a busy day at home. From sandwiches to salads, these recipes clock in at 350 calories or less per serving so you can feel full while meeting your nutritional goals. These lunches are packed with colorful veggies and protein, including chicken and tuna, to keep you energized and nourished. Recipes like Whole-Wheat Veggie Wrap and Green Goddess Salad with Chicken are satisfying, light meals for lunch that are ready in 15 minutes or less.

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Veggie & Hummus Sandwich

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19 Quick, Light Lunches with 350 Calories (1)

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Salmon-Stuffed Avocados

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19 Quick, Light Lunches with 350 Calories (2)

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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Tuna Salad with Egg

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19 Quick, Light Lunches with 350 Calories (3)

This simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together, and the chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.

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Green Goddess Salad with Chickpeas

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19 Quick, Light Lunches with 350 Calories (4)

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Whole-Wheat Veggie Wrap

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Avocado, Tomato & Chicken Sandwich

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19 Quick, Light Lunches with 350 Calories (6)

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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Loaded Black Bean Nacho Soup

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19 Quick, Light Lunches with 350 Calories (7)

Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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Salmon Salad Sandwich

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19 Quick, Light Lunches with 350 Calories (8)

Salmon salad served on tangy pumpernickel bread makes for an easy dinner—a double batch will give you lunch the next day.

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Brussels Sprouts Salad with Crunchy Chickpeas

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19 Quick, Light Lunches with 350 Calories (9)

This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using pre-shredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.

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Chopped Salad with Sriracha Tofu & Peanut Dressing

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19 Quick, Light Lunches with 350 Calories (10)

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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Green Goddess Salad with Chicken

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19 Quick, Light Lunches with 350 Calories (11)

For this cucumber, tomato, Swiss cheese and chicken salad recipe, a healthy green goddess salad dressing recipe gets its creaminess from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.

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Tuna Salad Sandwich with Sweet Relish

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19 Quick, Light Lunches with 350 Calories (12)

This sweet twist on a classic tuna salad sandwich is a healthy high-protein lunch that even your kids will love.

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Caprese Avocado Toast

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19 Quick, Light Lunches with 350 Calories (13)

Tomatoes, mozzarella, and basil—the building blocks of caprese salad—lend a creative twist to a standard avocado toast recipe.

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Spicy Chicken Noodle Soup with Soft-Boiled Eggs

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19 Quick, Light Lunches with 350 Calories (14)

Transform canned chicken noodle soup by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

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Veggie Sandwich

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19 Quick, Light Lunches with 350 Calories (15)

There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

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Cream Cheese & Veggie Roll-Up

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19 Quick, Light Lunches with 350 Calories (16)

With sliced vegetables, a whole-wheat tortilla and baby spinach, these roll-ups make the perfect healthy lunch for your kids to take to school.

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Spinach & Artichoke Salad with Parmesan Vinaigrette

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19 Quick, Light Lunches with 350 Calories (17)

Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.

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Strawberry Poppy Seed Salad with Chicken

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19 Quick, Light Lunches with 350 Calories (18)

In this healthy copycat of a takeout salad favorite, we combine precooked (or leftover) chicken and poppy seed dressing with fresh greens, strawberries and goat cheese for an easy throw-together meal that's ready in 10 minutes.

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Egg Salad Avocado Toast

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19 Quick, Light Lunches with 350 Calories (19)

It's like egg salad and avocado toast had a baby in this 5-minute healthy lunch.