"> " /> ">

10 Filling, Healthy Lunches


By: , SparkPeople Blogger
  :  44 comments   :  250,044 Views

Editor's Note: All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious. You'll be amazed that you can fill your plate and still fit into your jeans the next day. (Find the whole series here.)

Brown bagging never sounded so good.

Today we're sharing 10 lunches that feature recipes from "The SparkPeople Cookbook: Love Your Food, Lose the Weight"--each with about 400 calories and many with less.

We want you to see how filling these lunches can be, how they rival what you could get at a fancy downtown bistro or your favorite sandwich shop, but for much less money. When all your co-workers see you bringing in Chef Meg's recipes, you'll be the envy of the breakroom.

We want to show you how these recipes are not only nutritious, they're delicious.
You'll need to pick up a copy of "The SparkPeople Cookbook" to access the recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

So let's do lunch, shall we?
  1. Lower Count of Monte Cristo Sandwich with Life-saving Lentil Soup (372 calories)

  2. Baby Spinach Salad with Strawberries and Toasted Almonds with 3 ounces grilled chicken breast, 1 Multi Grain Roll and 1 square dark chocolate (388 calories)
  3. Beef and Blue Sandwich with 1 cup cherries (399 calories)
  4. Salade Nicoise with Crispy Capers and 1 slice whole-wheat bread (412 calories)
  5. Roasted Beet Salad with 1 serving whole-wheat crackers and 1/2 cup lentils (438 calories)
  6. Chicken Kebob Pitas with Creamy Cucumber Sauce and 1 apple with 1 cup skim milk (425 calories)
  7. Black Bean and Corn Salad atop 2 cups spinach with 1 serving baked tortillas chips topped with 1 ounce reduced-fat Cheddar (326 calories)
  8. Cheesy Pesto Bella Burgers with Baked Sunburst Fries and ketchup (414 calories)
  9. Crunchy Chicken Salad with 1/2 cup bulgur, 1 cup grapes and 1 cup milk (422 calories)
  10. Grilled Veggie Sandwiches with Fresh Mozzarella and Watercress Tomato Salad (394 calories)
What was in your lunch today?
photos by Randall Hoover Photography

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Got a story idea? Give us a shout!
NEXT ENTRY >   How to Squeeze Workouts into Your Hectic Schedule


    Great lunch ideas! - 12/23/2017   2:40:17 PM
  • 43
    Great lunch ideas! - 12/2/2017   11:05:58 PM
    Great ideas!!! Thank you! - 10/15/2017   4:25:57 PM
  • 41
    great ideas - 10/13/2017   9:03:34 PM
    I usually eat a small lunch, as I eat every two hours, 100-200 calories, things like 1/2 cup cottage cheese with a little pineapple, or a cheese stick with 4 crackers. I don't eat a real meal until dinner. - 10/9/2014   9:05:27 AM
  • 39
    I agree with ZULAIKAH; these don't really sound very good. And we have to buy the book to get the recipes? Not a particularly helpful article. Who buys recipe books anymore? There are literally millions of free recipes online! - 8/24/2014   9:31:04 AM
  • 38
    I am starting to get into the sparkrecipes! I love how clean they print! - 5/2/2014   12:16:48 PM
  • 37
    Unfortunately, not many of these seem appetizing to me. - 1/1/2014   12:55:53 PM
  • 36
    Yum. So many of these sound so good. - 4/24/2013   2:07:18 AM
  • 35
    Oooo....I want to eat like this for lunch. Yesterday was our anniversary. We went downtown to the coffee shop for lunch. My husband had a gift card. It was $17 for the two of us for LUNCH. That's pricey. As much as I love that shop, we can't afford to eat there regularly. The suggested lunch menu sounds delicious. I have a lot of cookbooks. For the first time I am seriously considering getting the Spark cookbook. - 12/29/2012   10:39:09 AM
    I want to try these for ski lunches. - 12/29/2012   7:23:47 AM
    Today lunch will be a whole wheat pita stuffed with classic hummus and shredded carrots, with plain greek yogurt and strawberries for dessert.

    I'm getting excited..... :) - 2/29/2012   10:00:40 AM
  • 32
    The Crunchy Chicken Salad is amazing. With normal chicken salad, most of the time you taste the mayo. Not with this one! All the flavors really pop and the light dressing is perfect. - 2/17/2012   8:27:05 AM
  • 31
    Lunch today will be a cup of Tomato Basil Soup, spring mix salad w/balsamic vinaigrette spritz, and a seckel pear. - 1/31/2012   10:45:08 AM
    My lunch was a tuna and avocado with salad wrap! - 1/30/2012   5:57:01 PM
  • 29
    A salmon sandwich on whole wheat thin bun with greek yogurt, cucumbers, and feta. Dessert was a cup of red grapes and a small orange. :) - 1/19/2012   2:46:37 PM
    mmm. These all sound awesome. I'm interested in the crunchy chicken salad. - 1/19/2012   9:43:06 AM
  • 27
    My typical lunch is weird, but healthy - in a cup, I mix 3 egg whites, one half cup of old fashioned oats and precooked sliced chicken sausage. I pour it into a small skillet sprayed with Pam and cook it on one side on low heat for a few minutes and then flip it. It's a big protein filled pancake!! - 1/19/2012   12:38:30 AM
  • 26
    Lunch today was half of a sloppy joe sandwich on thin rye bread, a cup of cream of chicken soup, and ice water. - 1/18/2012   9:34:38 PM
  • 25
    Whole grain toast with peanut butter, an orange, and a Yoplait light yogurt. And 2 big glasses of ice water! - 1/18/2012   8:55:10 PM
    Errr...well, today's lunch - suffice it to say - was an abomination unto the lard... - 1/18/2012   8:14:46 PM
  • 23
    Lunch today: One Kashi Honey Flax Almond granola bar and a medium apple. - 1/18/2012   7:34:28 PM
    Rice, green beans, sesame chicken (homemade)
    grapefruit (del Monte), apple, tea

    Calories: 427
    Carb: 77
    Fat: 2
    Protein: 28 - 1/18/2012   2:49:14 PM
  • DTBEARD1985
    Here's a recommendation for the "lifesaving lentil soup" recipe. It's in the Sparkrecipes book. It has some nice deep flavor - for a soup you throw together in the crock pot with no "pre-cooking", it's just great! - 1/18/2012   1:40:39 PM
  • 20
    A "pita pizza"! I cover a pita with some pizza sauce, a tiny amount of reduced fat cheese, and piled high with veggies and sometimes turkey pepperoni... It's always delicious! - 1/18/2012   12:19:20 PM
  • 19
    My lunch is 3 slices of thin n' trim turkey, 2 slices 100% whole wheat bread, mustard, 1 tbsp lite mayo, spinach and shredded carrots, with an apple.
    I know the carrots sound odd, but it gives it a nice crunch.

    I can't wait to try the chicken salad in the cookbook!! - 1/18/2012   10:41:50 AM
  • 18
    My lunch is 3 slices of thin n' trim turkey, 2 slices 100% whole wheat bread, mustard, 1 tbsp lite mayo, spinach and shredded carrots, with an apple.
    I know the carrots sound odd, but it gives it a nice crunch.

    I can't wait to try the chicken salad in the cookbook!! - 1/18/2012   10:41:50 AM
  • 17
    My lunch today progresso soup light, 5 whole wheat crackers, baby spinach, grape tomotoes and sugar snap peas, and a serving of honey roasted almonds for the sweet and healthy finish. - 1/18/2012   10:25:13 AM
  • 16
    Salmon burger on whole wheat bread with a smidge of dill dressing and a side of beets. - 1/18/2012   8:18:16 AM
  • 15
    Bulgur pilaf + carrot & white bean salad. (Recognize the menu? Yup, it's Mollie Katzen after all these years!) - 1/18/2012   7:53:07 AM
  • 14
    Low-sodium turkey on whole wheat pita, with a tangerine. - 1/18/2012   7:06:58 AM
  • 13
    Homemade vegetable beef soup. - 1/18/2012   6:58:58 AM
    Butternut squash risotto with broccoli. - 1/18/2012   6:02:10 AM
  • 11
    Looks Delicious! Will work one in today!! - 1/18/2012   5:59:29 AM
  • 123ELAINE456
    All of the food looks great. Will have to try some of the recipes and ideas. God Bless You and Have a Wonderful Week. - 1/18/2012   3:17:46 AM
  • 9
    Home made tomato soup and fresh veggies with dill dip.

    Tomorrow's lunch is whole wheat crackers with cheese and herbs, spinach salad with strawberries and almonds from the Spark Cook Book. - 1/18/2012   12:31:41 AM
  • 8
    Today's lunch was leftover Asian Chicken Salad from Spark Recipes, yummy! Incidentally, dinner last night was the Beef and Blue sandwich. I highly recommend it! It was wonderful! - 1/17/2012   11:56:48 PM
  • 7
    I bowl on Tuesday and we start at 12:30pm. It depends most of the time I bring some fruit or celery/carrots sticks. Today was 2 cutie miniolas, along with vitamins water 0 cals and a Power Bar. - 1/17/2012   11:51:43 PM
  • 6
    a store bought beef and cheddar sandwich (actually quite good) some fruit and a diet coke. Oh and some vegetables for morning coffee (wish I had a tub of hot water its cold today) - 1/17/2012   10:01:19 PM
  • 5
    I had a serving of the Salsa chicken on top of a corn cake. It was terrific! - 1/17/2012   9:53:44 PM
  • 4
    Lunch today: Whole wheat pasta bows with pasta sauce, chickpeas and frozen veggies. Sides: Asian pear, string cheese and apple sauce! - 1/17/2012   9:21:57 PM
  • 3
    I love the ideas, and I have the cookbook so I'll be trying some soon. It would have been great if the article listed page numbers for a quicker look-up. - 1/17/2012   8:36:18 PM
  • 2
    Mmm looks good! - 1/17/2012   8:13:53 PM
    Today I was lazy and bought my lunch. There's a cafeteria a block away that has awesome salads. - 1/17/2012   8:12:43 PM

Please Log In To Leave A Comment:    Log in now ›