15 Low-Cal Lunch Ideas for Work (That Won’t Leave You Starving at 2 PM)
Let’s be honest: packing a low-cal lunch for work is tough. You want something filling but not boring, healthy but not sad, and low-calorie but still satisfying—because nobody wants to be the person angrily munching on carrot sticks while their coworker demolishes a burrito.
I’ve gone through my fair share of disastrous lunch experiments, but after a lot of trial and error, I’ve found 15 low-cal lunch ideas for work that actually taste good, keep you full, and don’t take forever to prep.
📌 What Makes a Good Low-Calorie Lunch?
- Under 400 calories (some are even under 300!)
- High protein & fiber (so you don’t get hungry an hour later)
- Easy to prep (because who has time for complicated lunches?)
- Not depressing (no sad salads allowed)
Now, let’s get to the good stuff.
1. Greek Yogurt Chicken Salad Wrap
(High-protein, no mayo, actually delicious)
Forget the heavy mayo-laden chicken salad. This version uses Greek yogurt for creaminess and adds extra protein without the extra calories.
Ingredients:
✔ 3 oz shredded chicken
✔ 2 tbsp plain Greek yogurt
✔ ½ tsp Dijon mustard
✔ 1 tbsp chopped celery
✔ 1 whole wheat tortilla
Instructions:
- Mix chicken, Greek yogurt, mustard, and celery.
- Spread onto a tortilla and roll it up.
- Slice in half and pack it up!
✅ Why it works: Tastes like real chicken salad, but lighter & higher in protein.
2. Veggie & Hummus Wrap
(Low-calorie vegetarian lunch that actually fills you up)
Some vegetarian lunches leave you starving by 2 PM—not this one. Hummus adds healthy fats and fiber, while the veggies add crunch.
Ingredients:
✔ 1 whole wheat tortilla
✔ 2 tbsp hummus
✔ ½ cup sliced cucumber
✔ ½ cup shredded carrots
✔ Handful of spinach
Instructions:
- Spread hummus on the tortilla.
- Add veggies and roll it up.
- Done. That’s it. So easy.
✅ Why it works: Super quick, crunchy, and packed with fiber.
3. Tuna & Avocado Lettuce Cups
(Low-carb, high-protein, and way better than plain tuna)
Ingredients:
✔ 1 can tuna (in water)
✔ ¼ mashed avocado
✔ ½ tsp lemon juice
✔ 3-4 romaine lettuce leaves
Instructions:
- Mix tuna, avocado, and lemon juice.
- Scoop into lettuce leaves.
- Enjoy the crunch!
✅ Why it works: Zero bread, high in protein & healthy fats.
4. Egg Salad with Whole Grain Crackers
(Classic but better)
Ingredients:
✔ 2 boiled eggs, chopped
✔ 1 tbsp Greek yogurt
✔ ½ tsp mustard
✔ 5 whole grain crackers
Instructions:
- Chop the boiled eggs and place them in a bowl.
- Mix in the Greek yogurt and mustard.
- Stir until well combined.
- Serve with whole grain crackers for dipping.
✅ Tip: Sprinkle with paprika for extra flavor!
✅ Why it works: Eggs = cheap, high-protein, and satisfying.
5. Quinoa & Black Bean Bowl
(Healthy, vegetarian, and packed with protein)
Ingredients:
✔ ½ cup cooked quinoa
✔ ½ cup black beans
✔ ¼ avocado, diced
✔ 1 tbsp salsa
Instructions:
- Cook quinoa according to package instructions.
- Rinse and drain black beans.
- Combine quinoa and black beans in a bowl.
- Top with diced avocado and salsa.
- Serve warm or cold.
✅ Tip: Add a squeeze of lime juice for extra freshness!
✅ Why it works: Quinoa & beans = plant-based protein powerhouse.
6. Turkey & Cheese Roll-Ups
(No bread, all the flavor)
Ingredients:
✔ 3 slices turkey
✔ 1 slice Swiss cheese
✔ 1 tbsp mustard
Instructions:
- Lay out turkey slices on a flat surface.
- Place a slice of Swiss cheese on top.
- Spread a thin layer of mustard (optional).
- Roll up the turkey slices tightly.
- Cut into bite-sized pieces or eat as is.
✅ Why it works: Takes 30 seconds to make and packs 25g protein.
7. Shrimp & Avocado Cucumber Boats
(Fresh, crunchy, and fancy-looking)
Ingredients:
✔ 6 shrimp, cooked
✔ ½ avocado, mashed
✔ 1 cucumber, sliced in half
Instructions:
- Slice the cucumber in half lengthwise and scoop out some of the seeds to create a boat shape.
- Mash the avocado and spread it inside the cucumber halves.
- Place cooked shrimp on top of the avocado layer.
- Sprinkle with sea salt and a squeeze of lemon juice.
- Serve immediately or refrigerate until ready to eat.
✅ Why it works: Protein + healthy fats + crunch = perfect.
8. Cottage Cheese & Berries
(Sweet, high-protein, and perfect for meal prep)
Ingredients:
✔ ½ cup cottage cheese
✔ ½ cup berries
Instructions:
- Add cottage cheese to a bowl.
- Top with fresh berries.
- Stir gently and enjoy.
✅ Why it works: Tastes like dessert but packs 26g of protein.
9. Chickpea & Spinach Salad
(A plant-based protein bomb)
Ingredients:
✔ ½ cup chickpeas
✔ 1 handful spinach
✔ 1 tbsp lemon juice
Instructions:
- Rinse and drain chickpeas.
- Add them to a bowl with fresh spinach.
- Drizzle with lemon juice and toss to coat.
- Serve immediately or store in the fridge for later.
✅ Why it works: Chickpeas are cheap, filling, and full of fiber.
10. Zucchini Noodles with Pesto & Chicken
(Low-carb but satisfying)
Ingredients:
✔ 1 cup zucchini noodles
✔ 3 oz chicken breast
✔ 1 tbsp pesto
Instructions:
- Spiralize the zucchini into noodles (or buy pre-spiralized zucchini).
- Heat a pan over medium heat and add the zucchini noodles.
- Cook for 2-3 minutes until just softened.
- Stir in pesto and mix well.
- Add cooked chicken and toss everything together.
- Serve warm and enjoy!
✅ Why it works: Feels like pasta, but without the carbs.
11. Spicy Tuna & Cucumber Sushi Rolls
(Low-carb, high-protein, and no sushi-making skills required)
Ingredients:
✔ 1 can tuna (in water), drained
✔ 1 tbsp Greek yogurt
✔ ½ tsp sriracha (or more if you like spice)
✔ 1 cucumber, sliced lengthwise into thin strips
✔ ½ avocado, sliced
Instructions:
- In a bowl, mix tuna, Greek yogurt, and sriracha.
- Lay cucumber slices flat and spread a thin layer of tuna mixture.
- Add a small slice of avocado on top.
- Roll the cucumber slices tightly into mini sushi rolls.
- Secure with a toothpick and enjoy!
✅ Tip: Serve with coconut aminos or low-sodium soy sauce for dipping.
12. Turkey & Apple Lettuce Wraps
(A fresh, crunchy, and satisfying combo)
Ingredients:
✔ 3 slices turkey breast
✔ ½ apple, thinly sliced
✔ 3 romaine lettuce leaves
✔ 1 tbsp Dijon mustard
Instructions:
- Lay out romaine lettuce leaves.
- Place turkey slices inside each lettuce wrap.
- Add thin apple slices and drizzle with Dijon mustard.
- Wrap it up and eat immediately, or pack for later!
✅ Tip: Use honey mustard if you like a sweeter flavor!
13. Egg Muffins with Spinach & Feta
(Perfect for meal prep—make a batch and grab them all week!)
Ingredients:
✔ 4 eggs
✔ ½ cup fresh spinach, chopped
✔ ¼ cup feta cheese, crumbled
✔ ¼ tsp black pepper
✔ ¼ tsp garlic powder
Instructions:
- Preheat oven to 375°F.
- Whisk eggs in a bowl and mix in spinach, feta, black pepper, and garlic powder.
- Pour mixture into a greased muffin tin.
- Bake for 15-18 minutes or until eggs are set.
- Let cool and store in the fridge for easy lunches.
✅ Tip: Make different flavors by adding mushrooms, bell peppers, or turkey sausage!
14. Mediterranean Chickpea Pita Pocket
(A vegetarian, high-fiber lunch that keeps you full)
Ingredients:
✔ ½ cup canned chickpeas, rinsed and drained
✔ ¼ cup diced cucumber
✔ ¼ cup diced tomato
✔ 1 tbsp hummus
✔ ½ whole wheat pita pocket
Instructions:
- In a bowl, mash chickpeas lightly with a fork.
- Add diced cucumber and tomato, then mix in hummus.
- Stuff the mixture into a pita pocket.
- Enjoy immediately or wrap up for lunch later.
✅ Tip: Add a squeeze of lemon juice for extra freshness!
15. Cottage Cheese & Avocado Toast
(A protein-packed alternative to regular avocado toast)
Ingredients:
✔ 1 slice whole grain bread
✔ ¼ avocado, mashed
✔ ¼ cup cottage cheese
✔ ¼ tsp red pepper flakes (optional)
Instructions:
- Toast the whole grain bread until golden brown.
- Spread mashed avocado on top.
- Add a scoop of cottage cheese.
- Sprinkle with red pepper flakes for a little heat!
✅ Tip: If you’re in a rush, swap the toast for whole grain crackers!
❓ FAQs About Low-Cal Lunches for Work
1. What’s the best low-cal lunch for meal prep?
✔ Greek Yogurt Chicken Salad
✔ Quinoa & Black Bean Bowls
✔ Cottage Cheese & Berries
2. What if I need a super quick lunch?
✔ Turkey & Cheese Roll-Ups
✔ Tuna & Avocado Lettuce Wraps
✔ Veggie & Hummus Wrap
3. What’s the best high-protein low-calorie lunch?
✔ Shrimp & Avocado Cucumber Boats (24g protein, only 300 kcal)
✔ Egg Salad & Crackers (22g protein, 310 kcal)
Low-cal lunches don’t have to be boring. These simple, high-protein meals will keep you full, energized, and satisfied all day.
Try them out, tweak them to your taste, and stop wasting money on sad desk salads.
