4 “Meatless” Lunch Ideas That are 400 Calories or Less


If you are a meat lover like me, then the term "meatless lunch" might have you scratching your head.

Why would you want to consider a meatless lunch and give up al that savory goodness? Becasue you know you should, at least sometimes.

Most people believe that if they eat less meat, they will experience lower energy levels, lose muscle mass and eat more. However, you can get your protein from many alternative sources. Most vegetarians and people who choose to eat very little read meat or chicken get most of their protein from sources such as dairy (eggs, yogurt, cheese, milk) or from beans, lentils etc.

However, you will be surprised at the variety of meatless dishes that are very tasty and just as filling as a meal that includes meat.

Still don’t believe me?

I dare you to try the following meatless lunch ideas and not fall in love with one of them.

The best part? Every meal is under 400 calories. Yes ladies, we know that's a good thing ๐Ÿ˜‰

black bean and corn wrap lunchHearty Black Bean and Corn Wrap:

Ingredients and Calorie Counter:

  • ¼ cup mozzarella cheese, grated – 84 calories
  • 1 whole-wheat tortilla wrap – 92 calories
  • ½ cup black beans – 109 calories
  • ½ cup corn – -between 66 and 72 calories
  • Lettuce
  • Tomato (lettuce and tomato are both extremely low in calories and do not have to be counted)

Total Calories: 357

On a whole-wheat tortilla layer lettuce, tomato, black beans and corn. Top with grated cheese and enjoy!

Beans are a great substitute for chicken or other meats as they are full of vitamins and fiber and fill us up properly. Black beans in particular have a wide variety of benefits including, digestive tract benefits, regulate our blood sugar, benefits our heart and nervous system and even protects us against certain types of cancer, in particular, colon cancer. Black beans are also rich in molybdenum, a trace mineral that breaks down and detoxifies sulfites found in foods such as salads.

Many people are sensitive to sulfites and they may cause symptoms such as rapid heartbeat or disorientation when consumed. Impotency in men can also be caused by a molybdenum deficiency.

grilled goat cheese and tomato panini sandwichGrilled Goat Cheese and Tomato Panini:

Ingredients and Calorie Counter:

  • 2 Tbsp. Goat cheese – 120 calories
  • 2-4 thick slices of tomato
  • ¼ cup chopped basil
  • 1 panini bread roll – 233 calories

Yes, the healthy grilled sandwich for grown-ups ๐Ÿ™‚

Total Calories: 353

Layer tomato and goats cheese on your Panini and top with basil. Grill for 5 to 10 minutes or until cheese just starts to melt.

Tomatoes are rich in lycopene, an antioxidant that has many benefits including a lower stroke risk and cancer prevention.

Goats cheese has some surprising health benefits that many people are unaware of. It is low in fat and calories, can boost your metabolism, it’s high in protein and contains probiotics. It is also a great alternative for the lactose-intolerant individual.

cold zucchini pasta with sundried tomatoes and black olivesCold Zucchini Pasta with Sundried Tomatoes and Black Olives:

Ingredients and Calorie Counter:

  • 4 medium zucchinis – roughly around 124 calories
  • Pinch of salt
  • Mandoline with julienne blade
  • 1 cup sundried tomatoes – 18 calories
  • Handful of basil
  • Olive oil – 120 calories
  • Black pepper

Total Calories: 262

Peel the zucchinis. Fit the Mandoline blade with the julienne blade. Slide the zucchinis over the mandolin blade to get the longest noodles possible. Transfer your now made zucchini noodles to a fine mesh strainer placed over a bowl. Lightly sprinkle with salt and allow to drain for 20 minutes. Toss all other ingredients into a bowl with the zucchini noodles. Drizzle with some olive oil and serve.

Zucchinis have some wonderful health benefits including lowering of cholesterol levels, cancer prevention, prostate health, lowering blood pressure and preventing strokes.

Olive oil is essential for heart health and preventing heart disease.

Basil is rich in flavonoids and has benefits such as anti-inflammatory properties, DNA protection plus anti-bacterial properties and promotes cardiovascular health.

french eggs on a plateFrench Eggs:

Ingredients and Calorie Counter:

  • 2 large eggs – 144 calories
  • 1 tsp low-fat mayo – 40 calories
  • 1/4tsp turmeric
  • ¼ cup chopped green onion
  • Paprika
  • Salt
  • Black pepper

Total Calories: 200

Boil the eggs. Cut them in half and scoop the yolks out into a bowl and mash them. Add the mayo, turmeric, green onion and salt and pepper to taste to the egg yolks and mix together. Scoop the egg yolk mixture into the egg halves and top with paprika.

Eggs are a rich source of protein and will keep you feeling full for longer. It has been proven that people who have 2 eggs a day can lose more weight than those who don’t. The active ingredient, curcumin, in turmeric has been shown to have a whole variety of fantastic health benefits including cancer prevention and even helping people with depression.

These are simple, but delicious meatless lunch ideas that are sure to be a crowd pleaser. Whether you are a vegan, vegetarian or meat lover, these are healthy lunches that will be friendly to your waistline.

Why not make them all and enjoy a meatless picnic!