Easy Low-Calorie Work Lunches
Jan 04, 2025
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It’s time you mixed up your weekday lunch routine and focused on quality protein sources without the fuss of lengthy meal prep. Here are five sandwich ideas that likely fit your calorie budget—each is under 300 calories, 5g of fat, and contains at least 20g of protein:
1. Turkey Lettuce Wrap
- Ingredients:
- 3 oz lean turkey breast (deli meat)
- 1 large lettuce leaf (romaine or iceberg)
- 1 slice of tomato
- Mustard or low-calorie dressing (optional)
- Approximate Nutrition:
- Calories: 150
- Protein: 22g
- Fat: 3g
- Carbs: 5g
2. Chicken Salad with Greek Yogurt (on Sprouted Wheat Bread)
- Ingredients:
- 3 oz grilled chicken breast, shredded
- 1 tbsp plain non-fat Greek yogurt
- 1 tsp mustard
- 1 slice sprouted wheat bread (low-calorie)
- Cucumber slices
- Approximate Nutrition:
- Calories: 275
- Protein: 25g
- Fat: 4g
- Carbs: 28g
3. Tuna Salad Lettuce Wrap
- Ingredients:
- 1 can of tuna in water (drained, 3 oz)
- 1 tbsp light mayo or Greek yogurt
- 1 celery stalk, finely chopped
- 1 large lettuce leaf (romaine or iceberg)
- Approximate Nutrition:
- Calories: 180
- Protein: 22g
- Fat: 3g
- Carbs: 4g
4. Egg White & Spinach Sandwich
- Ingredients:
- 4 large egg whites (cooked)
- 1 slice whole wheat bread (low-calorie)
- 1/2 cup spinach (fresh)
- 1 tsp mustard or hot sauce (optional)
- Approximate Nutrition:
- Calories: 230
- Protein: 24g
- Fat: 3g
- Carbs: 18g
5. Grilled Chicken & Veggie Sandwich
- Ingredients:
- 3 oz grilled chicken breast
- 1 slice whole grain bread (low-calorie)
- 1 slice tomato
- 1/4 cup cucumber slices
- A dash of vinegar or mustard
- Approximate Nutrition:
- Calories: 290
- Protein: 26g
- Fat: 4g
- Carbs: 25g
Each of these sandwiches packs a good amount of protein while keeping calories and fat low, making them ideal for a healthy work lunch option.
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