17 Workday Lunch Ideas That Stay Close To 350 Calories
Busy days do not have to mean boring or high calorie lunches. With a simple template and smart portions, you can build meals that feel generous and still hit around 350 calories.
Think protein for staying power, lots of crunchy colorful veggies for volume, and one satisfying add on that you portion on purpose. These ideas keep it real, fast, and tasty so you can get back to your day feeling fueled, not sleepy.
1. Turkey and hummus wrap
Build a sturdy whole wheat tortilla with creamy hummus, lean deli turkey, and a mountain of crunchy veggies. Spinach, juicy tomato, and crisp cucumber make the wrap feel big without blowing calories.
A zigzag of mustard ties everything together with tangy bite and almost no cost.
For balance, aim for about three ounces of turkey and two tablespoons of hummus. Wrap tightly, then slice on the diagonal so it feels café worthy.
Pack with a napkin and you are good to go.
If you want extra zip, sprinkle pepper or a little paprika. Swap in pickled onions for brightness.
This wrap travels well, satisfies, and keeps you energized through a stacked afternoon.
2. Chicken salad lettuce boats
Crunchy romaine leaves make perfect boats for a light chicken salad. Mix shredded chicken with Greek yogurt or light mayo, then fold in celery and either juicy grapes or a spoon of pickle relish.
Season with salt, pepper, and a squeeze of lemon to keep everything bright.
Portion about three ounces of chicken so you land near the target. Scoop into leaves just before eating to keep crunch.
Add a dusting of paprika or dill if you like a deli vibe.
These boats feel generous because of the volume, and the protein keeps you full. They are easy to meal prep, too.
Pack the salad and leaves separately, and assemble fast between meetings.
3. Tuna and white bean lemon bowl
Drain a can of tuna, then toss with creamy cannellini beans, chopped red onion, and fresh parsley. Add lemon juice and a measured teaspoon of olive oil for silky finish without excess.
Black pepper and a pinch of salt wake up the flavors fast.
The beans add fiber and a subtle sweetness that balances the briny tuna. Use about one third cup beans to keep calories aligned.
Serve over a bed of arugula or cucumber ribbons for extra crunch and volume.
This bowl feels bright, filling, and very lunch break friendly. It packs well, needs no heating, and still tastes fresh hours later.
A dusting of chili flakes makes it lively.
4. Greek yogurt savory bowl lunch
Go savory with thick Greek yogurt as your protein base. Pile on chopped cucumber, tomato, and red onion, then sprinkle oregano and a tablespoon of feta.
Finish with lemon juice and a crack of pepper so it tastes bright and refreshing.
Pair with a small pita or a measured handful of crackers to scratch that crunchy carb itch. The yogurt is creamy and satisfying, especially with the salty tang of feta.
Keep the pita portion modest to stay near the goal.
This combo eats like a mezze plate but preps in minutes. It is cool, crisp, and perfect when the office microwave is occupied.
Add olives if you love them, but portion carefully.
5. Egg salad on crispbread
Make a lighter egg salad by mixing chopped hard boiled eggs with a spoon of light mayo or Greek yogurt and a dab of mustard. Fold in crunchy celery and season simply.
Spread onto two crispbreads so every bite is snappy.
Top with sliced tomatoes for juiciness and color without many calories. The crispbread adds texture and helps with portion control, keeping things tidy.
Add chives or dill for deli flair that feels special.
This lunch hits that classic comfort note but stays sensible. It packs neatly and tastes great chilled.
If you prefer extra tang, add a splash of pickle juice and a sprinkle of paprika for warmth.
6. Cottage cheese and berry crunch box
Fill a small container with low fat cottage cheese, then add a half cup of mixed berries for natural sweetness and color. Sprinkle a tablespoon of chopped nuts or granola on top for crunch.
A shake of cinnamon makes everything taste like dessert without extra sugar.
This snacky lunch brings protein and fiber in a tidy package. Keep the crunchy add on separate until eating so it stays crisp.
You get spoonable satisfaction that still feels light.
It is perfect for busy days when you want zero fuss. Add a few cucumber slices on the side if you like a savory nibble.
Balanced, bright, and done in two minutes flat.
7. Shrimp and avocado salad
Toss a big bowl of greens with cooked chilled shrimp for lean protein. Add a quarter avocado for creamy richness that stays within budget, then squeeze fresh lime over everything.
Use salsa as a bright, low calorie dressing or drizzle a measured teaspoon of olive oil.
Cucumbers, cherry tomatoes, and cilantro make it feel like a coastal salad. Season with pepper and a pinch of salt to sharpen flavors.
The shrimp keeps you full without heaviness.
Pack the salsa or lime separately so the greens stay perky. If you want heat, add jalapeño slices.
This salad is fast, colorful, and refreshingly light, perfect when the afternoon looks long.
8. Tomato soup plus a mini grilled cheese
Pair a lighter tomato soup with a mini grilled cheese to hit that cozy sweet spot. Use about one to one and a half cups of soup, then make a sandwich with a single slice of bread folded over one ounce of cheese.
Toast until golden and melty.
The portioned bread keeps calories in check while still giving that crunchy, cheesy satisfaction. Dip triangles into the soup for maximum nostalgia.
Add basil or cracked pepper to the soup for lift.
This combo warms you up on cold office days. It is simple, soothing, and still reasonable for calories.
Keep napkins handy, because that dunking joy gets messy in the best way.
9. Veggie chili bowl
Ladle a hearty scoop of veggie chili into a bowl and top with a tablespoon of shredded cheese or a dollop of Greek yogurt. Beans bring fiber and staying power while tomatoes and peppers add color and depth.
A squeeze of lime brightens everything.
Keep portions to about a cup, maybe a touch more, to stay in range. If you like heat, add jalapeños or hot sauce.
The toppings are small but satisfying boosts.
This lunch reheats beautifully and makes meal prep painless. Pack with a side of crunchy veggies if you want more volume.
It is comfort food that still works for a focused afternoon.
10. Salmon rice bowl, light
Start with three ounces of cooked salmon for rich protein and omega 3s. Add a half cup cauliflower rice or a third cup regular rice to control calories.
Tuck in cucumber slices and a small handful of edamame for crunch and color.
Finish with soy sauce and lemon, or a light splash of rice vinegar. The citrus keeps it bright, and the soy adds savory depth.
Mix gently so every bite has salmon, veg, and grains.
This bowl is satisfying but not heavy, perfect for a busy afternoon. Prep salmon ahead or use a pouch to save time.
It eats well cold or at room temperature.
11. Turkey burger salad
Transform burger night into a desk friendly salad. Place a small cooked turkey patty over a mountain of greens, then add tomato, onion, and plenty of pickles.
Drizzle a tablespoon of light dressing or whisk mustard with a splash of vinegar for zip.
The patty brings protein while the salad brings volume. Crushed whole grain crackers on top add crunch if desired, but portion carefully.
A dusting of smoked paprika gives backyard vibes.
It is everything you crave about a burger without the midday slump. Pack the patty separate so greens stay crisp.
Assemble in minutes, mix well, and enjoy big flavors for smart calories.
12. Caprese chickpea salad
Combine half a cup of chickpeas with cherry tomatoes, fresh basil, and mini mozzarella pearls. Drizzle with balsamic vinegar and a carefully measured teaspoon of olive oil.
Season generously with salt and pepper so the tomatoes sing.
The chickpeas make this classic Caprese feel like a meal, not just a side. Basil perfumes the whole bowl, and the mozzarella adds creamy contrast.
Toss gently to keep the pearls intact.
It travels well and tastes even better after a short chill. Add arugula for more volume if you want an even bigger plate.
Balanced, herbaceous, and friendly to your lunch break timeline.
13. Rotisserie chicken snack plate
Build a simple snack plate with rotisserie chicken, crunchy carrots and cucumbers, and a couple tablespoons of hummus. Add a small fruit like a clementine or mini apple for sweetness.
Season the chicken with pepper or a squeeze of lemon for freshness.
This mix of textures keeps you interested bite to bite. The hummus acts like a dip and a creamy anchor.
Keep the fruit small and hummus measured to hold the calorie line.
It is easy to pack and fun to eat, no microwave needed. Rotate veggies based on what is in the fridge.
You will finish satisfied and clear headed for your afternoon tasks.
14. Lean ham and cheese roll ups
Lay out lean deli ham, spread with mustard, and roll around thin sticks of cheese. Tuck in a few pickle slices for tang and crunch.
Serve with a heaping side of raw veggies or a small freeform salad to add volume.
Measure about three ounces of ham and one ounce of cheese to keep numbers friendly. The roll ups feel snacky but deliver real protein.
Add cracked pepper or everything seasoning for extra character.
Prep is quick, and the texture contrast keeps things fun. These travel well and do not mind a couple hours in a lunch bag.
Balanced, tidy, and surprisingly satisfying for the effort.
15. Quick stir fry style lunchbox
Use pre cooked chicken or tofu, then microwave a couple cups of frozen stir fry veggies until hot and crisp tender. Add a third cup cooked rice for that comforting bite.
Drizzle a tablespoon of teriyaki or soy ginger sauce and toss to coat lightly.
The key is measuring the sauce so flavor stays high and calories stay steady. Sesame seeds or green onions add a nice finish.
Keep chili flakes nearby if you like heat.
This lunchbox feels takeout inspired without the afternoon crash. It is fast, colorful, and easy to scale for the week.
Pack components separately if you prefer to reheat rice and protein first.
16. Pesto pasta salad, portioned
Toss three quarters cup cooked pasta with a measured teaspoon of pesto so every noodle gets glossed. Load in chopped veggies like peppers, zucchini, or tomatoes for color and crunch.
Choose either two tablespoons parmesan or two ounces chicken to keep calories aligned.
Lemon juice and black pepper brighten the pesto without more oil. The veggies make the bowl feel generous while staying balanced.
Chill it so flavors meld and the texture firms up nicely.
This is a smart way to satisfy a pasta craving at lunch. Keep the pesto honest and it works.
Pack a fork and enjoy that herby, nutty aroma the moment you open the container.
17. Bento PB and apple plate
Arrange a sliced medium apple with a tablespoon of peanut butter for a sweet and salty anchor. Add a string cheese or half cup Greek yogurt for extra protein.
Finish with a few pretzels or crackers to round out the crunch factor.
This plated snack lunch feels playful and keeps you satisfied without a crash. The peanut butter is the star, so measure it to stay on track.
Cinnamon on the apple is a simple upgrade.
It is perfect when you want no cooking at all. Everything packs easily and survives a commute.
You will get fiber, protein, and just enough carbs for afternoon focus.
