10 Budget-Friendly Lunches Under 400 Calories

 

FULL WEEK OF MEAL PREP FOR $1.00/MEAL & UNDER 400 CALORIES

Video taken from the channel: Miss Green Eyes


 

400 CALORIE MEAL FOR LUNCH OR DINNER | Low Calorie Meals for people counting their daily calories

Video taken from the channel: Blossom Greene


 

The 3 Best MEALS You Can Eat to Lose Bodyfat **Australian Supermarkets** (All under 400 Calories)

Video taken from the channel: Freezma


 

4 Healthy for Weeknight Dinners (Under 300 calories)

Video taken from the channel: Lmr Tube


 

1200 Calorie Diet (400 Calorie Meals) | Calories for Weight Loss & Muscle Gain…

Video taken from the channel: Jonathan Clarke


 

170 Calories! LOW CALORIE PIZZA YOU CAN EAT EVERYDAY! Make it in under 10 mins!

Video taken from the channel: David Van Voris


 

Healthy Cheap Meals Under $1.50 | EASY Budget Friendly Meal Ideas

Video taken from the channel: HealthNut Nutrition


10 Budget-Friendly Lunches Under 400 Calories 1. BLACK BEAN & CORN TACO SALAD | MYFITNESSPAL’S RECIPES 2. STIR-FRIED CAULIFLOWER “RICE” BOWL | MYFITNESSPAL’S RECIPES 3. THAI CURRY TOFU OVER SWEET POTATOES | MYFITNESSPAL’S RECIPES 4. CREAMY CAULIFLOWER AND CARROT SOUP | MYFITNESSPAL’S RECIPES 5. To help you make good food without breaking the bank, we’ve compiled 10 budget-friendly recipes that will help you make the most of your hard-earned cash—all for under 400 calories. Check out our post on 10 Tips for Eating Healthy on a Budget to learn more. 10 budget-friendly lunches all under 400 calories. It IS possible to find healthy lunch options that tick all the boxes – tasty, suitable for making ahead to save time, budget-friendly, low calorie, and fast.

All ten of these recipes fit the bill! Some come from our 28 Day Weight Loss Challenge which is all about getting ahead with meal prep. 10 budget-friendly lunches all under 400 calories.

It IS possible to find healthy lunch options that tick all the boxes – tasty, suitable for making ahead to save time, budget-friendly, low calorie, and fast. All ten of these recipes fit the bill!10 Lunch Ideas Under 400 Calories 1. Hard-Boiled Egg and Snack Plate. Protein-packed eggs are nice and hearty but low in calories — one egg contains just 2. Peanut Butter Banana Tartine. A tartine is a fancy French word for an open-faced sandwich, but all you need to know 3. Tuna Salad.

10 High-Protein Lunches Under 400 Calories. These low-cal lunches will keep you full. By Audrey Brun o. Getting through the day is much easier when you’ve got a low-calorie, protein-packed lunch. This egg salad wrap is simple and delicious. Iceberg lettuce makes a great low-carb swap for bread to serve the egg salad.

Serve with 1/2 cup carrot sticks (about 1 medium carrot)-instead of the 1 cup the recipe suggests-to come closer to 400 calories, or, to eat more veg, go for the full cup and you’ll clock in around 435 calories. These healthy meals under 400 calories make meal planning a breeze. Browse our complete collection of low calorie recipes on Cooking Light. It’s easy to keep track of what you eat when you build a strong portfolio of delicious low-calorie meals. Luckily, we have 40 recipes that will all make for delicious, filling family meals under 400 calories per serving!

1. Cheesy Twice-Baked Potatoes and Broccoli Casserole: Your family will love this delicious casserole full of cheesy potatoes and broccoli. Easy weeknight meals on a budget ARE possible. We’ve rounded up our favorite cheap dinner ideas for affordable meals that will feed a family of four for just $10 (or less!).

List of related literature:

This is easier to do when lunch consists of a cheese sandwich made with two slices of bread and either 1.5 ounces (42 g) of cheese and a half-cup tofu (mixed with mustard and onion) instead of vegetable and cheese pizza, minestrone soup, or stir-fry.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

In general, the lower calorie plans have 4 oz. serving sizes of fruits (small versus medium), 1 tablespoon of regular salad dressings, 1 tablespoon of nuts, 0.6 oz. of cheese, and 2 oz. of meat, fish. or poultry at lunch and 3 oz. at dinner.

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

Since you’ll be combining your 6 oz. of fruit and 6 oz. of vegetables for lunch into 12 oz. of vegetables (or 6 oz. of vegetables and 8 oz. of salad into 14 oz. of vegetables for dinner) you can pretty much ask them to load up the rest of your bowl with whatever kind of produce they have.

“Bright Line Eating: The Science of Living Happy, Thin and Free” by Susan Peirce Thompson, PHD, John Robbins
from Bright Line Eating: The Science of Living Happy, Thin and Free
by Susan Peirce Thompson, PHD, John Robbins
Hay House, 2017

Salad bar: Dark green lettuce (I pass up the iceberg because there is not as much nutritional value in it, nor does it keep you full for very long), tomatoes, garbanzo beans, cucumber, onion, broccoli, cauliflower, beets, raisins, with a scoop of tuna fish or pulled chicken.

“Reshaping it All: Motivation for Physical and Spiritual Fitness” by Candace Cameron-Bure, Darlene Schacht
from Reshaping it All: Motivation for Physical and Spiritual Fitness
by Candace Cameron-Bure, Darlene Schacht
B&H Publishing Group, 2011

Great choices include smoothies, sandwiches (see table 10.5 on page 333), whole­grain cereal, marinated salads, stir­fries, healthy baked goods, bean soups and stews, seasoned tofu, sushi, avocados, trail mix, toast with nut butter, power bars, yogurt with fruit and granola, and pasta dishes.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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45 comments

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  • load yourself with carrots, tomatoes and sweet potatoes guys. Carrots can be stored in fridge for nearly a month. Tomatoes go well with everything. And sweet potatoes are nutritious and fulfilling.

  • Ayyyeeeee, good to see found the niche of Australian supermarket options. Everything I see on YouTube are people from the USA. Also, been having the tiptop and vegemite snacks at work so much better than normal bread.

  • Actually didn’t think you could think of any meals lower than 1500 and then BOOM… 1200kcals. Truly genius and such good meals!!!

  • ya you may be using 1.50 worth of each ingredient but this is not 1.50 cooking on budget… oat flour/kale/eggs/potatos etc..sometimes even bananas are much more than 1.50

  • for y’all saying she is over budget, it depends where you live on how much the ingredients are, but she said its per serving, not ingredient. therefore, if you have 3 meals, that’s about $4.50 a day or around $32 a week. thats incredibly reasonable price and you can even go over that to experiment more. you just have to educate yourself and find the best prices

  • Do you put any olive oil on the pumpkin or chicken in the air fryer? Doesn’t stick? Good idea though to cook in bulk for a few days though.

  • These videos are so misleading. Stop with the “oh they’re only $1.50 a serving!” Tell me how much you spent at the grocery store to buy all the ingredients. A person actually living on a budget doesn’t care how cheap it is per serving, we want to know how much I’ll be spending when I check out. You only used $0.45 of quinoa? A bag of quinoa is like $3.50. I would not be spending $1.29 on a meal, I’d be spending almost $7 to buy all the ingredients, and that’s a big difference for people who live paycheck to paycheck.

  • Anybody that’s clicked on this video please please please DO NOT lower your calories to 1200 it’s very very unhealthy and not sustainable at all. Why this guy made a video encouraging this in the first place is beyond me and anyone with half a brain cell would know that.

  • I’m just watching the video but the comments section is jumping! And by jumping I mean b!%@#$*&. Don’t worry, no one is ever good enough, especially in the online world where people can say whatever they want without fear of consequences. You’re doing a fantastic job and as always your videos are really good.

  • I know it might put me a little over budget, but if I wanted to add a protein to the stew recipe, what protein would you recommend and how would I do it in the context of the lentil stew recipe you show here?

    Also, what kind of pot are you using with the lentil stew recipe? Is it ceramic and enamel? Cast iron and enamel? What brand? And what size or how many quarts?

    Thank you for helping to liberate me from years of frozen dinners and less healthy food!:)
    Keep up the great work!

  • 7 mins in and my first video from this channel and he actually knows what he is talking about and isn’t one of these channels with crazy theories of fat loss and muscle gain. Nice job �� just subbed

  • I made the pancakes this morning and the stew for dinner. Absolutely delicious. I’m going to do the energy balls right now!! Thank you thank you!!��

  • Starting to think I’m the only person in the meal prep community who hates quinoa. I know I could theoretically replace it with a different grain, but like, are all of yall eating quinoa all the time?

  • New subscriber here.. They all look delicious but expensive if you need to buy those spices thats the only thing! I will try many of these recipes thanks for the ideas!

  • You can make the banana pancakes simpler and cheaper:
    One egg, one banana, mush it all up (maybe add water if you wanna thin it out) and fry in a pan like normal. Like she said, the spottier the banana the better!

  • These look like some well balanced, delicious meals!

    My only criticism is the more expensive ingredients. I’m assuming those were on hand already? If a person can shop by the month rather than by the week they might be able to save up for maple syrup and vanilla. Shopping by the week, those items would make it a harder challenge to stay on budget.

  • Would be nice to see some stuff geared toward people with different body types. I have no issue building muscle, but losing fat is an issue. I’m 5’10 270 with i guess a powerlifter type build, but I’m at roughly 2000 calories a day and I feel like the pounds should be coming off quicker for at that amount of calories. I’m not really sure where to go from here.

  • Yo people! Hope you enjoy the video and if you have any questions about setting your calories & macros,comment below and let me know!
    AND what was your favourite meal? Has to be between the first and the last? ��
    P.S. I am not suggesting you follow a 1200 calorie diet. I just show 3×400 calorie meals in the video ��

  • You should read or listen to the audio book called the power of vulnerability by brene brown. She is amazing and so easy to listen to. She talks about the importance of making sure we rest and play among other things. Plus how you force yourself to slowdown and be more mindful. I hope you do take my advice and hope your cortisol levels decrease soon. Best of luck! Also enjoyed your video.

  • why are your calories so low you can lose weight slowly with 200 cal deficit from maintenance go to low in calories you will start to lose muscle

  • So I weigh 336lbs I know its bad but I’ve had a hard time I went down to 300 but I had bad anxiety and it shot up so should i look to lose 3.5lbs a week?

  • There was an umzu/redwood ad before this video…

    “Okay, guys, confession time. Nothing makes me insecure like having a little-” skips ad

    Wait wait wait, go back, a little what, I gotta know! Lol

  • If you are under 18 i would be careful eating less then 2200 bc ur body is still growing i started eating 1500 per day got in enough protein lost 4 kg in 3 weeks and doctor said not a good idea for anyone to eat that little at my age later on yes

  • Do you always train fasted? This a preference of you like training fasted, push back your meals, or the supposeded fat burning effect?

  • Top content as always JC! �� You never let us down ��

    Please have a stab at your own version of Greg Doucette’s Blueberry French Toast if you can? ��

  • Hey I’m kinda new to this so if I just hit protein (whilst in a deficit) will I lose weight? For example if I hit 50g of fat one day and 90g the other day but still hitting the same calorie intake? Is this okay?

    And How much is your water intake per day?

    Thanks ��

  • I really wish people would stop using that ridiculous phrase “real world”. If you exist, you’re in the real world. You can still live at home and know how crappy things can be/are. Everything that involves existing is the real world.

  • whats your height and weight? 1200 calories is an extreme caloric deficit. you also said you have a huge appetite. with that huge of caloric deficit you’re risking yourself to a huge rebound

  • Guys I need answer pls.
    So I am training 5 times per week, so when I am on that “pause” day and I eat like 1300-1500 calories, is there way that I can gain body fat if I’m not doing anything on that pause day?

  • If you have a crazy calorie deficit or crazy cardio with deficit, you’ll lose a lot of strength and muscle. I lost 17kg in two months. Rebuilding strength now. There is one downside to these options. They are way way too time consuming. You’ll cook for hours every day. They are good tho. To everyone reading this, try to stay at the weight you have right now while increasing your strength. Stay there until your strength doesn’t progress anymore. Then cut.

  • thank you for this!! as a girl who is only 5 feet tall, i eat on average 1200-1500 calories per day (or risk getting a pot belly haha) so this is super helpful!

  • Hi Jonathan, great videos! Advice is so clear and the recipes are amazing thank you so much for your hard work. What advice would give to someone trying to break away from an extremely low carb diet (max 50g per day) into a more normal daily macro split like you explain? Would it be to slowly increase carbs for fear of gaining too much fat initially? Thanks again

  • These recipes look like pretty good as ideas for meals for those of us well off enough to afford some of the ingredients.

    This wasn’t intended for those living below the line, was it?

  • Want cheap pancakes? Mix 1 cup of flour, 1 cup milk, 1 egg add small pinch of salt.. BAM cheap pancakes. Flip over when you start seeing small bubbles popping.

  • Why do people especially cooks don’t use the article “an” before a vowel? I noticed that on the Food Network too.. They always says “a” energizing treat or “a” avocado toast… use the article “an” before a vowels please or is this a cooking thing?

  • I’ve been having 1600/1800 calories per day and hitting 200+ grams of protein, I’ve lost two stone in weigh and put on some muscle mass

  • OMG!!! if i havent read the title of the video, then i would never believe you that those 3 meals have only 1200 Cal, IMPRESSIVE ����

  • Will definitely be interested in the transformation plan in about 1.5 months here. Currently deployed but almost done and when I get back to the states it would be awesome

  • or you could remove the insane amounts of olive oil and add in some more vegetables and make a better variety of meals? All the calories is spent on oil???

  • These Woolworths Vids are next level. Watching on my TV with the Woolworths app on my phone adding to my cart as the vid goes on ��♥️

  • Hey! I’ve been on a calorie deficit for a good few months now and have been exercising mostly cardio. I’ve dropped roughly 25kg now and want to start building muscle while also losing the remainder of the fat. Any advice ��

  • Hello…Chicken salad…delicious, the air fryer is genius, the strawberry with yogurt is probably my favorite, this was wonderful thank you for showing specifics on creating these what great alternatives to everyday cheater meals, and so easy to put together with your explanation…..Sharing

  • idk where you live but in canada fresh fruit and veggies are hella expensive because we can’t grow that shit up here. We’re basically a frozen wasteland 6 months out of the year and greenhouses don’t work because we often go weeks without seeing the sun

  • ayy freezma your a beast. thanks for sharing all these meals and being fearless in what you are putting out. So many of us really appreciate it brotha!