A collection of Healthy Lunch Recipes Under 300 Calories
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20+ Healthy Lunch Recipes Under 300 Calories

ByMurielM

Who says lunch has to derail your healthy eating goals?

With these 300 calorie lunch ideas, you can enjoy flavorful, satisfying meals that won’t leave you feeling deprived—or ruin your calorie count for the day.

Whether you’re meal prepping for the week or whipping up something quick, these meals under 300 calories are packed with protein, veggies, and all the good stuff to keep you energized.

From classic favorites like chicken Caesar salad to creative dishes like sushi bowls, these recipes prove that eating healthy can be anything but boring. If you’ve been hunting for recipes under 300 calories, you’re in the right place. Lunch just got a whole lot more exciting!

A collage of Healthy Lunch Recipes Under 300 Calories

Lunch Recipes: 300 Calorie Meals

1. Grilled Chicken Caesar Salad

Crisp romaine lettuce paired with juicy grilled chicken, a sprinkle of Parmesan cheese, and a light Caesar dressing makes for a fresh and filling meal under 300 calories.

Ingredients:

  • 3 cups chopped romaine lettuce
  • 4 oz grilled chicken breast, sliced
  • 1 tbsp grated Parmesan cheese
  • 2 tbsp light Caesar dressing
  • Optional: 5-6 whole-grain croutons (adjust calories accordingly)

Instructions:

  1. Arrange romaine lettuce on a plate or in a bowl.
  2. Top with grilled chicken slices and Parmesan cheese.
  3. Drizzle with light Caesar dressing and toss to combine.
  4. Add croutons for crunch if desired.

Nutritional Information:

  • Calories: 270
  • Protein: 33g
  • Carbohydrates: 7g
  • Fat: 12g
  • Fiber: 2g

Picture This: A vibrant plate of crisp romaine lettuce topped with perfectly grilled chicken slices, golden Parmesan shavings, and a drizzle of creamy Caesar dressing, garnished with crunchy croutons.

2. Zucchini Noodles with Pesto and Cherry Tomatoes

Swap out traditional pasta for zucchini noodles in this light and flavorful dish, tossed with fresh pesto and sweet cherry tomatoes.

Ingredients:

  • 2 medium zucchinis, spiralized
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp fresh basil pesto
  • Salt and pepper to taste

Instructions:

  1. Heat a nonstick skillet over medium heat and lightly sauté zucchini noodles for 2-3 minutes until tender but not mushy.
  2. Toss zucchini noodles with pesto and cherry tomatoes in the skillet.
  3. Season with salt and pepper to taste and serve warm.

Nutritional Information:

  • Calories: 240
  • Protein: 4g
  • Carbohydrates: 12g
  • Fat: 20g
  • Fiber: 4g

Picture This: A colorful plate of glossy zucchini noodles tossed with fresh green pesto and bright cherry tomato halves, sprinkled with black pepper and ready to enjoy.

3. Turkey Lettuce Wraps with Avocado and Salsa

These turkey lettuce wraps are bursting with flavor and freshness, combining lean turkey, creamy avocado, and zesty salsa in a crisp lettuce shell.

Ingredients:

  • 3 large lettuce leaves (e.g., romaine or butter lettuce)
  • 4 oz cooked ground turkey (93% lean)
  • 1/4 avocado, sliced
  • 2 tbsp salsa
  • Salt and pepper to taste

Instructions:

  1. Lay the lettuce leaves on a flat surface and divide the ground turkey evenly among them.
  2. Top with avocado slices and a spoonful of salsa.
  3. Roll up or fold the lettuce leaves to form wraps.

Nutritional Information:

  • Calories: 290
  • Protein: 28g
  • Carbohydrates: 8g
  • Fat: 16g
  • Fiber: 4g

Picture This: Crisp green lettuce leaves filled with savory ground turkey, creamy avocado slices, and a dollop of bright red salsa, arranged on a white plate with a wedge of lime on the side.

4. Quinoa Salad with Cucumber, Feta, and Lemon Dressing

This refreshing quinoa salad combines the crunch of cucumber with the tang of feta and a zesty lemon dressing for a light and satisfying lunch.

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 1 tbsp crumbled feta cheese
  • 1 tbsp lemon juice
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine cooked quinoa, cucumber, cherry tomatoes, and feta cheese.
  2. In a small dish, whisk together lemon juice, olive oil, salt, and pepper.
  3. Drizzle the dressing over the quinoa mixture and toss to combine.

Nutritional Information:

  • Calories: 270
  • Protein: 7g
  • Carbohydrates: 26g
  • Fat: 12g
  • Fiber: 3g

Picture This: A vibrant quinoa salad dotted with fresh cucumber, juicy cherry tomatoes, and creamy feta, tossed in a light lemon dressing and served in a white bowl.

5. Spaghetti Squash with Turkey Bolognese

A lighter take on traditional spaghetti, this dish uses nutrient-rich spaghetti squash as a base, topped with a flavorful, lean turkey Bolognese sauce.

Ingredients:

  • 1/2 medium spaghetti squash, cooked and shredded
  • 4 oz lean ground turkey
  • 1/2 cup marinara sauce (no sugar added)
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper to taste

Instructions:

  1. Cook the spaghetti squash: Halve the squash, remove seeds, and roast at 400°F for 40 minutes, or until tender. Shred the flesh with a fork.
  2. In a skillet, cook ground turkey with garlic powder, onion powder, salt, and pepper until fully cooked.
  3. Add marinara sauce to the skillet and simmer for 5 minutes.
  4. Serve the turkey Bolognese over the spaghetti squash.

Nutritional Information:

  • Calories: 290
  • Protein: 25g
  • Carbohydrates: 14g
  • Fat: 12g
  • Fiber: 2g

Picture This: A heaping plate of spaghetti squash strands topped with a rich, meaty turkey Bolognese, garnished with fresh basil leaves for a pop of color.

6. Baked Lemon Herb Salmon with Steamed Broccoli

This simple and flavorful salmon dish pairs perfectly with steamed broccoli for a well-rounded, low-calorie lunch.

Ingredients:

  • 4 oz salmon fillet
  • 1 cup steamed broccoli
  • 1 tbsp lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp garlic powder
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F. Season the salmon with lemon juice, oregano, garlic powder, salt, and pepper.
  2. Place the salmon on a baking sheet lined with parchment paper and bake for 15-20 minutes, until flaky.
  3. Steam broccoli in a pot or microwave until tender. Serve alongside the salmon.

Nutritional Information:

  • Calories: 280
  • Protein: 32g
  • Carbohydrates: 7g
  • Fat: 12g
  • Fiber: 3g

Picture This: A perfectly baked salmon fillet glistening with lemon and herb seasoning, served next to bright green broccoli florets on a clean white plate.

7. Grilled Shrimp Salad with Avocado and Lime

This light and refreshing shrimp salad features creamy avocado and a zesty lime dressing for a lunch that feels indulgent but stays under 300 calories.

Ingredients:

  • 4 oz grilled shrimp (about 8 medium shrimp)
  • 2 cups mixed greens
  • 1/4 avocado, sliced
  • 1 tbsp lime juice
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Toss mixed greens with lime juice, olive oil, salt, and pepper.
  2. Top the greens with grilled shrimp and avocado slices. Serve immediately.

Nutritional Information:

  • Calories: 260
  • Protein: 24g
  • Carbohydrates: 9g
  • Fat: 14g
  • Fiber: 4g

Picture This: A bed of vibrant mixed greens topped with juicy grilled shrimp, creamy avocado slices, and a drizzle of lime dressing, served on a rustic plate.

8. Vegetable Stir-Fry with Tofu and Low-Sodium Soy Sauce

A quick and colorful veggie-packed stir-fry with protein-rich tofu and a savory sauce makes for a satisfying and healthy lunch under 300 calories.

Ingredients:

  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)
  • 3 oz firm tofu, cubed
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1/4 tsp garlic powder
  • 1/4 tsp ground ginger

Instructions:

  1. Heat sesame oil in a skillet or wok over medium-high heat.
  2. Add the tofu cubes and cook until lightly browned, about 5 minutes. Remove and set aside.
  3. Add mixed vegetables to the skillet and stir-fry for 3-5 minutes until tender-crisp.
  4. Return tofu to the skillet, add soy sauce, garlic powder, and ginger, and toss to combine. Serve hot.

Nutritional Information:

  • Calories: 240
  • Protein: 14g
  • Carbohydrates: 14g
  • Fat: 14g
  • Fiber: 4g

Picture This: A vibrant stir-fry of colorful veggies and golden-brown tofu cubes, glistening with a light soy glaze, served in a bowl with chopsticks on the side.

9. Turkey and Hummus Wrap

This light and satisfying wrap combines lean turkey, creamy hummus, and crunchy veggies for a quick lunch you can take on the go.

Ingredients:

  • 1 low-carb whole wheat tortilla
  • 3 oz sliced turkey breast
  • 2 tbsp hummus
  • 1/4 cup shredded lettuce
  • 2 slices of tomato

Instructions:

  1. Spread hummus evenly over the tortilla.
  2. Layer turkey, lettuce, and tomato on top of the hummus.
  3. Roll the tortilla tightly, slice in half, and serve.

Nutritional Information:

  • Calories: 280
  • Protein: 20g
  • Carbohydrates: 20g
  • Fat: 10g
  • Fiber: 5g

Picture This: A neatly rolled wrap filled with layers of turkey, fresh lettuce, juicy tomato slices, and creamy hummus, sliced in half and arranged on a wooden cutting board.

10. Lentil and Spinach Soup

This hearty lentil and spinach soup is comforting, filling, and packed with protein and fiber, making it perfect for a healthy and satisfying lunch.

Ingredients:

  • 1/2 cup dried lentils
  • 2 cups fresh spinach
  • 1 small carrot, diced
  • 1/2 onion, diced
  • 2 cups vegetable broth
  • 1 garlic clove, minced
  • 1 tsp cumin
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pot over medium heat. Sauté garlic and onion until fragrant.
  2. Add carrot, cumin, salt, and pepper. Cook for 2-3 minutes.
  3. Stir in lentils and vegetable broth, then bring to a boil. Reduce heat and simmer for 25 minutes, or until lentils are tender.
  4. Add spinach in the last 5 minutes of cooking. Serve hot.

Nutritional Information:

  • Calories: 290
  • Protein: 16g
  • Carbohydrates: 28g
  • Fat: 9g
  • Fiber: 12g

Picture This: A steaming bowl of golden lentil soup with vibrant spinach leaves and diced carrots, garnished with a sprinkle of black pepper and served with a slice of crusty bread.

11. Cucumber and Avocado Sushi Bowls

Enjoy the fresh flavors of sushi in a deconstructed bowl that’s quick, easy, and under 300 calories.

Ingredients:

  • 1/2 cup cooked sushi rice
  • 1/4 cucumber, thinly sliced
  • 1/4 avocado, diced
  • 1/4 cup shredded carrots
  • 1 tbsp low-sodium soy sauce
  • 1 tsp sesame seeds
  • Optional: a drizzle of sriracha for spice

Instructions:

  1. Layer the cooked sushi rice in a bowl.
  2. Arrange cucumber slices, avocado, and shredded carrots on top.
  3. Drizzle with soy sauce and sprinkle with sesame seeds. Add sriracha for heat if desired.

Nutritional Information:

  • Calories: 290
  • Protein: 6g
  • Carbohydrates: 45g
  • Fat: 9g
  • Fiber: 4g

Picture This: A vibrant sushi bowl filled with fluffy rice, crisp cucumber, creamy avocado chunks, and colorful carrots, garnished with sesame seeds and a touch of sriracha.

12. Caprese Salad with Balsamic Glaze

A light and classic Italian-inspired dish featuring ripe tomatoes, fresh mozzarella, and fragrant basil.

Ingredients:

  • 1 medium tomato, sliced
  • 2 oz fresh mozzarella, sliced
  • 4-5 fresh basil leaves
  • 1 tsp balsamic glaze
  • Salt and pepper to taste

Instructions:

  1. Arrange alternating slices of tomato and mozzarella on a plate.
  2. Tuck basil leaves between the slices.
  3. Drizzle with balsamic glaze and season with salt and pepper.

Nutritional Information:

  • Calories: 250
  • Protein: 11g
  • Carbohydrates: 8g
  • Fat: 18g
  • Fiber: 2g

Picture This: A beautifully arranged Caprese salad with alternating slices of juicy red tomato and fresh mozzarella, drizzled with balsamic glaze and garnished with vibrant basil leaves.

13. Chicken and Veggie Lettuce Wraps

These low-calorie lettuce wraps combine lean chicken and crisp vegetables for a refreshing and satisfying meal.

Ingredients:

  • 4 large lettuce leaves (romaine or butter lettuce)
  • 4 oz cooked, shredded chicken breast
  • 1/4 cup shredded carrots
  • 1/4 cup diced bell peppers
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Toss shredded chicken, carrots, and bell peppers with soy sauce and sesame oil.
  2. Spoon the mixture evenly into the lettuce leaves.
  3. Wrap and serve immediately.

Nutritional Information:

  • Calories: 270
  • Protein: 27g
  • Carbohydrates: 8g
  • Fat: 13g
  • Fiber: 2g

Picture This: Crisp lettuce leaves filled with tender shredded chicken and colorful veggies, glistening with sesame oil and soy sauce, arranged neatly on a white platter.

14. Spinach and Mushroom Egg Muffins

These protein-packed egg muffins are perfect for meal prep and make a satisfying low-calorie lunch option.

Ingredients:

  • 2 large eggs
  • 1/2 cup fresh spinach, chopped
  • 1/4 cup diced mushrooms
  • 1 tbsp grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F and grease a muffin tin.
  2. In a bowl, whisk eggs with salt and pepper. Stir in spinach, mushrooms, and Parmesan cheese.
  3. Divide the mixture evenly into 2 muffin cups.
  4. Bake for 15-18 minutes, until set and golden.

Nutritional Information:

  • Calories: 190
  • Protein: 15g
  • Carbohydrates: 3g
  • Fat: 13g
  • Fiber: 1g

Picture This: Two golden egg muffins studded with vibrant green spinach and earthy mushrooms, served on a small plate with a side of fresh greens.

15. Greek Yogurt Chicken Salad

A lighter, protein-packed take on chicken salad, using Greek yogurt instead of mayo for creaminess.

Ingredients:

  • 4 oz cooked, shredded chicken breast
  • 2 tbsp plain Greek yogurt
  • 1 tsp Dijon mustard
  • 1/4 cup diced celery
  • 1/4 cup diced apple
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine Greek yogurt, Dijon mustard, salt, and pepper to make the dressing.
  2. Stir in shredded chicken, celery, and apple until evenly coated.
  3. Serve on its own, in a lettuce wrap, or with whole-grain crackers.

Nutritional Information:

  • Calories: 250
  • Protein: 28g
  • Carbohydrates: 9g
  • Fat: 8g
  • Fiber: 2g

Picture This: A creamy chicken salad dotted with crisp celery and sweet apple chunks, served in a lettuce wrap with a sprig of parsley for garnish.

Conclusion

There you have it—10 delicious, satisfying 300 calorie meals that prove healthy eating doesn’t have to be bland, boring, or time-consuming. These 300 calorie lunch ideas are perfect for anyone looking to keep their midday meal light yet filling.

Whether you’re team salad, wrap, or soup, these meals under 300 calories have you covered. Plus, they’re versatile enough to fit into any meal plan, whether you’re looking to meal prep or enjoy something fresh off the stove.

So, next time you’re searching for recipes under 300 calories, remember this list is here to save the day—and your taste buds. Whip up one of these dishes, sit back, and revel in the fact that you just conquered lunch like a pro. Cheers to flavorful, healthy eating!

A collage of 300 calorie lunch ideas for a low calorie, healthy lunch or snack

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