Low-Calorie Lunch Foods

Use this list to help stay within your goal of a 450-calorie lunch.

Seafood Salad Pitas

Seafood Salad Pitas, 162 calories

The 450-Calorie Lunch*

Use this list as a reference for what foods you might combine to stay within your goal of a 450-calorie lunch.

  • 1 slice whole-wheat bread, 69 calories
  • 1 slice reduced-calorie wheat bread, 48 calories
  • 1 large pita (6-1/2" diameter), 165 calories
  • 1 flour tortilla (approximately 6" diameter), 150 calories
  • 1 whole wheat dinner roll, 76 calories
  • 1 hamburger bun, 79 calories
  • 1 hard roll, 83 calories
  • 1 slice American cheese (1 ounce), 93 calories
  • 1 slice Swiss cheese (1 ounce), 106 calories
  • 1 slice cheddar cheese (1 ounce), 113 calories
  • 1 slice part-skim mozzarella cheese (1 ounce), 72 calories
  • 1 tablespoon shredded Parmesan cheese, 21 calories
  • 1 saltine cracker, 13 calories
  • 1 wheat cracker, 9 calories
  • 2 tablespoons smooth peanut butter, 192 calories
  • 1 slice deli ham, 22 calories
  • 1 slice deli smoked fat-free turkey breast, 10 calories
  • 1 beef hot dog, 147 calories
  • 1 medium apple, 72 calories
  • 1 medium pear, 96 calories
  • 20 baked potato chips, 200 calories
  • 3/4 cup miniature pretzel twists, 112 calories

For additional calorie calculations, see calorieking.com or check the Nutrition Facts labels on food packages.

Meal Planning Worksheet

Low Calorie Lunch Foods

Click here to download a pdf of our Do-it-Yourself Meal Planning Worksheet. Use it to plan what you're going to eat and record what you've actually eaten.

TIP: To download the Meal Planning Worksheet, you will need the latest Adobe Acrobat® Reader installed on your computer. Install Adobe Acrobat Reader for free.

*Eat three meals a day and two snacks that total 1,400 calories.

Most people will achieve slow, reasonable weight loss at 1,400 calories a day for women and 1,500 calories a day for men. (Check with your doctor before starting this plan to be sure it's right for you and to determine if you should have a different daily calorie total.)

To distribute your calories throughout the day, consume:

  • 350 calories for breakfast
  • 450 calories for lunch
  • 500 calories for dinner
  • two 50-calorie or two 100-calorie snacks, depending on the total number of calories you're shooting for per day.

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