10 Delicious Lunch Meals Under 300 Calories

Beef, Cheese, Chili Con Carne, Chili Pepper, Cilantro

10 Delicious Lunch Meals Under 300 Calories

It’s important to maintain a healthy weight and eat a balanced diet that contains a variety of lean proteins, fruit, vegetables, whole grains, and healthy fats. If you are looking for a nutritious, tasty meal, then these 10 delicious lunch meals under 300 calories are sure to tickle your taste buds.

1. Moroccan Rice-Stuffed Tomatoes

Traditional Turkish food; Stuffed tomatoes with olive oil stuffed with rice. Turkish name; domates dolmasi

©Esin Deniz/Shutterstock.com

Calories: 211

These divine vegan-friendly Moroccan rice-stuffed tomatoes are ready in 25 minutes. The key ingredient in creating a spicy and sweet Moroccan flavor is to use el hanout. This North African spice mix means ‘top of the shop.” Enjoy them on their own, or serve them as a side dish with grilled chicken or fish. Each tomato is filled with rice, spices, courgette, red onion, and pine nuts. Then bake for 15–20 minutes. Alternatively, you can substitute tomatoes for peppers, which is also a lovely combination.

2. Shrimp Avocado Salad

Shrimps salad with green lettuce, cucumbers and avocado, dressed with lime juice, healthy and tasty food, top view.

©Sea Wave/Shutterstock.com

Calories: 252

Shrimp avocado salad is a perfect summertime light lunch or dinner meal. It’s super easy to make and can be served cold. All you need are deveined, peeled, and cooked shrimp. Green and red onion, tomatoes, jalapeno pepper, lime juice, cilantro, rice vinegar, adobo seasoning, lettuce, and ripe avocados. Then, mix all the ingredients and refrigerate for an hour. Serve over chopped lettuce and enjoy. Furthermore, vitamin A, also known as beta-carotene, is found in lettuce and is important for healthy eyes, skin, and bones.

3. Red Curry Turkey & Sweet Potato Soup

Sweet potato soup with herbs, chilli and garlic

©Stepanek Photography/Shutterstock.com

Calories: 180

If you have leftover turkey from Thanksgiving, you must try this low-calorie red curry turkey and sweet potato soup. All you need to do is first sauté the onions and garlic, then add chicken stock and bring it to a boil. Next, add the chopped sweet potato and allow it to boil over medium heat for about 30 minutes until the sweet potatoes are soft. Then add soy sauce, red curry pasta, fresh ginger, unsweetened coconut milk, cumin, black pepper, chopped turkey, red bell pepper, and 1 cup of drained chickpeas. Season with salt, let it cook for another 15 minutes, and serve hot, garnished with cilantro.

4. Corn and Cabbage Tacos

Vegetarian tacos stuffed with cabbage salad on a wooden background. Rustic style.

©Danilova Janna/Shutterstock.com

Calories: 287

When it comes to tacos, they don’t always need to contain meat. This favorable lunch meal has under 300 calories with crunchy vegetables that make it come together nicely. All you need is grilled corn with the husk removed. Lettuce, red cabbage coleslaw, red chili pepper, avocado, lime, salsa verde, arugula, cotija cheese, and of course, a taco shell. Next, build the taco, garnish with cilantro and a dash of squeezed lime, and serve.

5. Spring Chicken Bake

Baked broccoli with chicken in a ceramic form on a wooden table

©A. Zhuravleva/Shutterstock.com

Calories: 270

This easy one-pan bake can be ready to eat in just over 30 minutes. It’s filled with fresh spring vegetables and tender chicken pieces. If you prefer, you can use boned thighs or chicken breasts. Additionally, if you are preparing this for dinner, add some baked potatoes or rice. First, preheat the oven to 350ºF. Using a non-stick pan, brown the chicken for about 5 minutes until crispy and golden in color. Place the chicken and stock in an ovenproof dish. Allow it to cook for 15 minutes. Next, add lemon quarters, broccoli, asparagus, sugar snaps, and spring onions. Bake for a further 10 minutes until the chicken is cooked through. Serve.

6. Antipasto Salad

Antipasto salad with pasta, tomato, olives, red onion, bell pepper, salami, cheese artichoke and basil on wooden table


Calories: 214

The word “antipasto” comes from the Latin roots “anti,” which means “before,” and “pastus,” which means “meal.” This flavorful salad is usually portioned into small bowls and is so easy to prepare. You can make your own dressing by combining red wine vinegar, dried oregano, sugar, salt, pepper, and a bit of olive oil. Furthermore, you can buy Italian dressings in the supermarket, such as honey mustard, balsamic, or sesame ginger dressing. All you need to make an antipasto salad is cooked spiral pasta, onion, tomato, green pepper, drained chickpeas, sliced pepperoni, sliced salami, olives, and provolone cheese. Then, toss the ingredients in a bowl, add the salad dressing, and leave it in the fridge covered for 4 hours before serving.

7. Lemon and Pomegranate Couscous

Salad of sprouted chickpeas with couscous, avocado, parsley, olive oil and pomegranate


Calories: 300

This magnificent pomegranate salad is the perfect lunch meal; you can even add sliced cold chicken to it for some extra protein. All you need to do is put the couscous in some boiling chicken stock with a dash of lemon juice and olive oil, then mix with a fork. Next, season with salt and pepper and scoop out the pomegranate seeds. Cover the bowl with a plate or clingfilm, allow it to set for 5 minutes, and cool. Finally, stir in some fresh coriander and pomegranate seeds. Serve and enjoy!

8. Smoked Salmon Sandwich

Whole grain rye bread open sandwiches with salted salmon on a white rustic wooden table. Healthy food. Top view

©Sea Wave/Shutterstock.com

Calories: 235

Next on our list is a smoked salmon sandwich, which is a rich source of protein. Additionally, it is advised to choose wholegrain or rye bread when preparing this quick lunch meal under 300 calories. What’s more, you can use cooked shrimp or prawns in place of salmon. All you need to do is spread some quark or Greek yogurt on the bread, then top it with your choice of shrimp, prawns, or salmon, a drizzle of lemon juice, salt, pepper, and fresh chives. A delicious lunch meal under 300 calories is prepared in 5 minutes.

9. Easy Ramen

Soy Sauce Ramen in Pork Bone Broth


Calories: 300

Ramen dishes have been around since the early 20th century. This popular Japanese dish is served with noodles, broth, meat, and vegetables. It’s a quick and simple dish and takes about 20 minutes to prepare. First, cook the meat, and while that cooks, boil your choice of skinny noodles in hot water. Next, boil an egg. Once the egg has cooked, run it under cold water and peel the shell off. Once the noodles have cooked, drain them and place them in a pan with your choice of vegetables. Mushrooms and scallops work well; add siracha and soy sauce. Once the vegetables are ready, add the miso and stir. Finally, cut the egg in half and serve.

10. Tuna Salad

Tuna salad with avocado, celery, spring onion and iceberg lettuce. Tasty healthy food


Calories: 146

Tuna salad is an affordable lunch meal with under 300 calories. Tuna is an excellent source of protein and omega-3 fatty acids. This tuna recipe calls for Greek yogurt instead of mayonnaise. However, you can still use a small amount of mayonnaise mixed with Greek yogurt to create that rich, creamy flavor. First, gather all your ingredients, such as canned tuna, lettuce, red onion, celery, olives, tomatoes, garlic, lemon juice, and relish. For extra creaminess, add some sliced avocado. Then mix all of the ingredients and add salt and pepper to taste. Serve as is or with rye, wholewheat bread.


When it comes to maintaining a healthy diet, it is important to choose various lean proteins, fruits, vegetables, and whole grains. There is an array of dishes to choose from that are within the 300-calorie limit. Finally, choose foods that you enjoy and use different ingredients to create your own 10 delicious lunch meals under 300 calories. If you are feeling inspired, take a look at our top 500-calorie meal ideas.

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